Welcome Back to Working Out Firefighter

By: M. McConnell

We’ve all worked out at some point because we’ve all endured Fire Training. But maybe it’s been a while and you’re ready to get back to working out. Here are seven key things to do to ensure your first few workouts get you back in the groove in a healthy, safe way.

Start Slow

Nothing stops workout motivation like the sore muscles you get the next day (or week). This can be prevented with a calculated return to activity. You are usually your own worst enemy here. You really have to fight to only do a little. If you used to work out and stopped for a little while (4 weeks or more), don’t try and pick up where you left off. Your body does not work like that. It will remind you. If you can remember where you were before, set your expectations for half of that. For example, if you used to run three miles, try a light jog/walk for 1.5 miles or less. If you are used to curling/pressing 40 lb. dumbbells, try for 20 and focus on perfect form. Aim for 30 minutes or less. You’ll thank me on day two.

Warm Up with Dynamic Stretching

Think about the activity you are going to do, and then think of the easiest way to do it. That should be your warm-up. Long gone are the days of holding stretches for 30 seconds before getting started. Just because you did it as a recruit doesn’t make it right. Science tells us stretching cold muscles can cause more harm than good. If you are going for a jog, start with a brisk 3-5-minute walk. If you are going to lift weights, warm up by performing the exercises using a perfect form with no weight at all. Save the nice long stretch for the end of your workout when your muscles are super warm and ready. DO NOT confuse dynamic stretching with “bouncing”. Rapid bouncing, especially while warming up, can lead to undue stress and/or injury.

Increase ONE area at a time

There are a few main things you can change in your workout to make it easier or harder: Time, Speed, Resistance (pounds), and Repetitions. Once you’ve started back you should only increase ONE of these areas at a time, at a rate of 20% or less.

Here are a few examples:

If you are trying to increase your time and you ran for 20 minutes comfortably last week, try for 24 minutes this week.
If you are trying to increase your speed, and last week you ran at 6 miles per hour, this week aim for 6.5 MPH (I know it’s less than 10%, but trust me here).
If you usually curl around 25 pounds at 15 reps, aim for 30 pounds and try to keep the reps the same.
If you usually curl 40 pounds at 10 repetitions, try for 12 this week and keep the weight the same.

Hydrate

There are three areas of hydration: BEFORE, DURING, and AFTER your workout. Hydration before a workout should start the day before and occur throughout the day leading up to your workout. Plain old water should do. Keep in mind that many sports drinks can be high in calories and sugar, which can lead to excess thirst! Energy drinks may be tempting too, but use caution. They contain caffeine, which is a diuretic (makes you pee, and reverses your hydration!) and they can increase your heart rate. A good workout will do that naturally, so skip the energy drink.

Depending on your workout plan, hydration may not occur during your workout. If you do drink liquids during your workout, keep it to small sips. Just enough to cool your mouth. Drink too much, and you could give yourself a cramp. If you sweat a lot, you may want to look at low-calorie electrolyte solution, but still only sips.

After your workout, hydrate enough to restore the sweat you’ve lost. There are two main gauges for this: urine color and weight. In the stalls of our Fire Academy bathrooms, you’ll find the urine color hydration chart. Consider adding these to your facilities to remind members. If you prefer to use weight, you should drink 20 ounces for every 1 pound (16 ounces) of sweat lost. This could be harder to calculate, especially at work.

Respect the Rest

Once you start to get in the groove, make sure you take at least one day per week to rest. This could be an active rest day, with light walking or stretching. Your body needs time to repair and rebuild your tissue. Forgetting this may lead to injury.

Do what you like

The best way to maintain a workout routine is NOT sheer willpower. It’s to do stuff you like! If you hate to run, DON’T DO IT! But find something that works for you. Maybe you’re more of a bicyclist or a hiker, or the pool is your thing. Try different activities to see what you enjoy. Whatever you pick, if it’s new to your body then refer back to the beginning of this article, and start slow.

General Disclaimer

We’re all at least EMTs here, so I think it goes without saying that you should ensure you’re in good health before starting any workout program. Even if you have a few health issues there are modifications that can be made depending on your condition(s). It is recommended you consult with a physician before starting any new workout program so you can figure this out. If you are reading this article, you’re ready to take the first steps to get back into the groove of working out. You got this!

About the Author: Women in Fire Member Battalion Chief Mya McConnell, is an 18-year member of the Baltimore City Fire Department and an IAFF Peer Fitness Trainer