Firefighters must be ready to respond to a fire at any time, and any place. Firefighters must be in great shape to have the strength and stamina to put out fires. Diet and exercise is very important for firefighters. They must perform weight-training and aerobic workouts to prepare themselves for the rigorous demands of their job. A proper diet high in plant-based carbohydrates is also needed as fuel.
Weight Training
Firefighters perform weight-training exercises to increase strength so they can perform physical tasks such as carrying people or pets out of a fire or maneuver heavy equipment. A standard workout plan is a three-day-per-week routine, resting one day in between each workout. Exercises include bench press, rows, shoulder press, squats and biceps and triceps curls. According to Firefighter Exams author James Murtagh, the exercises should be performed for eight reps and with three sets.
Calisthenics
Calisthenics training helps firefighters increase strength endurance, which helps their muscles through the long process of fighting fires or other fire-related incidents. Murtagh recommends that firefighters perform a 10- to 20-minute calisthenic routine daily, including pushups, situps, pullups and dips. Perform 10 to 25 reps using one to three sets of each exercise.
Aerobic Training
Firefighters perform various aerobic activities to keep their stamina levels up for running in and out of houses to rescue people or set up equipment to put out a fire. Activities such as running, swimming, and biking are recommended between three to five days a week, 30 to 45 minutes per session.
Diet
Texas firefighter Rip Esselstyn created the Engine 2 Diet to help firefighters lower cholesterol, lose body fat, and increase energy levels. Firefighters consume no meat, eggs and dairy, and the diet is made up of 75 percent plant-based carbohydrates. Carbohydrate sources such as whole grains, vegetables, fruits, tofu, and soy products help with energy gain. Only between 10 and 15 percent of the diet comes from protein and fats; the sources include seeds, nuts and almonds.
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