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Stender
The lost Ramone
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Number of posts : 6484
Age : 28

PostSubject: Weights, crossfit, body training etc   Tue May 15, 2018 8:45 pm

I thought back in the day we had a weightlifting thread somewhere on the forum but I can't seem to find it. I'm pretty new to exercising, but I wanted to reach out about other folks regimens, diets, etc.

This is my second season as a wildland firefighter in the pacific northwest and during the off season I try to prioritize keeping my upper body strength up as well as my cardio threshold. What kind of strength training exercises do you use to build mass and increase your aerobic threshold?
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scottmitchell74
Jada Pinkett Smith's Cabana Boy
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Number of posts : 8296
Age : 44

PostSubject: Re: Weights, crossfit, body training etc   Wed May 16, 2018 9:34 am

Stender:

Awesome that you're a FFer! Didn't know that.

For weights I keep it simple: Squats, BP, Deadlift, pushups, pullups, situps. A lot of people like to do other things, and that's fine because the key is to find what works for you. THAT SAID, those are all compound lifts - meaning they use more than one joint and one muscle at a time = more bang/muscle for your effort.

For cardio: Running and rowing. At our fire stations we have these rowers called Concept 2. Talk about full body cardio!!! But, if you don't have access to gym/equipment...gravitiy is your best friend. When I run I love intervals, because long, steady-state runs are boring, and intervals have been shown to raise your fitness (VO2max) quicker, and you'll burn more calories afterward. Also, since you're a wildland FFer you'll be on your feet, so better train on your feet.
***It's certainly okay to row, swim, bike, for half or even 2/3 of your cardio, but at least 1/3 of it should be on your feet since your job has you on your feet.

You're still young, so you might get away with some things, but warming up is crucial to help keep injury-free.

There is no magic bullet, or quick/easy answer. True fitness is hard-earned, but once you get there it's "easy" to keep up with it.

Crossfit works ***### BUT!! It's very technical and there is a super high attrition/injury rate. That's why I like to keep things simple. Simple movements that are relatively easy to learn, and with proper warmup and technique, you shouldn't get hurt.

I'm a part of my FD's fitness station. We're all certified personal trainers so this is right up my alley. Let me know if you have any other questions.
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exact33
The King
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Number of posts : 22616
Age : 44

PostSubject: Re: Weights, crossfit, body training etc   Sat May 19, 2018 2:45 pm

I do all kinds of stuff but am getting back into working out. Slow and steady Smile

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akeldama
Metal is Forever
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Number of posts : 7614
Age : 37

PostSubject: Re: Weights, crossfit, body training etc   Yesterday at 9:37 pm

I approach weights much like SM74 and cardio as well. I find planks work well and I also practice Krav Maga.
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