"Step Up" To Fitness
With stair climbing playing such an integral part of Firefighting and Rescue it makes sense to include stair climbing and step training in your fitness regime. As with any training modality it is important to create a balance between training enough so that you are prepared when called upon to perform at work, but not so much as to risk overuse injuries. With this in mind, work stair climbing and step training into your workouts while also cross training with other cardio and leg training exercises.
While actual stair climbing (and using the Stairmaster 7000 – which actually has moving stairs) translates more directly to duty related circumstances, using a stepper or step platform can also provide beneficial training. Periodically and randomly vary the modality (climbing actual stairs, using the stairmaster, stepper and step platform) for best results. This basic workout is designed to be performed 2/3 days per week on alternate days in addition to your regular regime. For Safety and Training Purposes - Remember to “walk” the stairs – not “run”.
Warm-up with 3-5 minutes of light cardiovascular activity
Stair Climb/Step Train for 3 minutes
1 Minute of Crunches or other abdominal exercise
Stair Climb/Step Train for 3 minutes
1 Minute of heel raises
Stair Climb/Step Train for 3 minutes
1 Minute of Crunches or other Abdominal Exercise
Stair Climb/Step Train for 3 minutes
3-5 minutes of light cardiovascular exercise followed by complete stretching
All the usual guidelines for intensity apply. Work within your capabilities. Train with or without gear as appropriate for your personal fitness level and duty requirements. “Step Up” and Stay Safe!
As always remember to have your physician’s approval before beginning any exercise program.
No information from the author.
