Cardiovascular exercise and the heavy breathing it elicits provides a tangible benefit for firefighters. The job requires physical endurance and firefighters must stay in peak physical condition at all times in the case of a massive emergency. Cardio breathing exercises work out the lungs while elevating the heart rate, and they also provide small benefits in terms of muscle growth. Firefighters who neglect cardio breathing exercises are at risk of performing poorly on the job.
Jogging
Jogging provides cardiovascular exercise and the opportunity to establish a constant rate of breathing. That constant rate is much less extreme compared to running, and that can provide mental benefits. According to the Motley Health website, joggers average about 10 to 15 minutes per mile whereas runners need less than eight minutes and enjoy competing against others. The website goes on to state that jogging relieves anxiety and tension as well as enabling participants to deal with stress and pressure because of the constant breathing rate. Firefighters' job duties cause the heart rate to fluctuate greatly, when you consider that some time is spent sitting around and other times the job elicits a spike of adrenaline. Jogging promotes an even-keeled breathing rate and will help firefighters keep calm during stressful situations.
Yoga
Firefighters must maintain solid muscular strength, while at the same time maintaining a basic amount of flexibility. Some situations that arise during a firefighter's work day can involve crawling into tight spaces or twisting and turning the body to access people or equipment. Yoga entails contorting the body into specific poses and regulating breathing, while also providing a cardiovascular workout. The poses will put emphasis on strengthening specific muscle groups and that can aid with strength when it comes to moving hoses and other equipment for firefighters. They also get the heart rate up to burn fat. According to Sarah Novotny and Len Kravitz, Ph.D, who co-authored a study titled "The Science of Breathing," yoga also provides therapeutic breathing benefits that can alleviate negative side effects of stress. The slow and controlled breathing associated with yoga is central to all yoga practices, according to the article.
Lifting Weights
Strong muscles are part of the job for firefighters. Lugging heavy equipment and lifting human beings requires diligent workouts and maintenance. Lifting weights is not normally considered a cardio activity, but according to an interview in an April 24, 2007 article on the Washington Post website, trainer Lance Breger states that circuit-style strength training elevates the heart rate, like cardio. Performing a lift that works one part of the body and then immediately beginning another set that focuses on a different part provides some of the same benefits as regular cardio work. According to the Deep Fitness website, firefighters must concentrate on breathing from the stomach during weight training. That ensures that ample amounts of oxygen get to the muscles that need it.
