Cardiovascular Training
PURPOSE: The need for cardiovascular strength in firefighting is readily recognizable but, sometimes misunderstood. Different people in the fire Service have different ideas about what kind of training is needed or best for the Fire Service. The notion that all fire personnel have the same needs is ridiculous. Fire departments around the world have different call types and responsibilities in their specific job descriptions. Different job descriptions cause different training needs in the area of physical abilities. One area that is congruent in all job descriptions lies in the area of reducing the risk of heart disease and heart attack deaths and time off in the fire Service as a whole. Each year, the number of firefighters that die in the line of duty due to heart attacks is higher than other deaths combined. The use of aerobic and anaerobic exercise can minimize the risks of heart disease and failure for the firefighter. This will improve the quality and quantity of work for the Department but, also will increase the quality and longevity of life for the Firefighter.
DEFINITIONS: The definitions of aerobic and anaerobic need to be clear in order to properly assess the training needs of the job description of each Firefighter. Age and starting physical condition needs also to be taken into consideration prior to starting the training for the position held in the Department.
AEROBIC: Aerobic activity is most simply defined as an activity that is performed to a degree that allows the metabolism to supply an adequate amount of oxygen to the cells. An activity that cannot be sustained for at least thirty minutes by the actor is probably not aerobic. There are a lot of aerobic activities on the fire ground of many types of fire incidents.
ANAEROBIC: Anaerobic activity is most simply defined as an activity that requires more oxygen than the body is able to supply to the cells through the metabolism. Anaerobic activity will be able to be sustained for a period of time that is subjective to the cardiovascular strength of the individual. The better the persons metabolism can supply oxygen to the cells, the longer the individual can maintain the activity. If the individual can not maintain the activity for thirty minutes or longer, it is an anaerobic activity for that person.
CARDIOVASCULAR STRENGTH TRAINING: Cardiovascular strength is the ability for the circulatory system to supply the cells of the body with oxygen. Healthy heart, lungs, and blood vessels allow more stress on the system and also allow it to work more efficiently. Different types of stress on the cardiovascular system is required to avoid strength plateaus in a similar way that change is necessary to improve musculoskeletal strength. Techniques of training within the same form of exercise is used by Runners, Cyclists, Swimmers, and others to create cardiovascular strength in their realm of competition. The Firefighter may be limited by the availability of equipment or circumstances that do not allow the change of exercise in the routine to increase cardiovascular strength. Below is a list of cardiovascular strengthening activities that can serve as exercise for the circulatory system of the firefighter.
CARDIOVASCULAR STRENGTH TRAINING ACTIVITIES:
1) Running (on the road, track, or treadmill)
2) Bicycling (on the road or stationary)
3) Swimming
4) Skating (roller blades, ice skates, or roller skates)
5) Cross-country skiing (on snow or stationary)
6) Athletic dance (usually called "Aerobics")
TRAINING TECHNIQUES:
Interval Training: Interval training is a common way to increase cardiovascular strength in a very rapid way. The person can do any of the above activities to a degree so as to be within a range of 90% to 100% effort in performance. The person must maintain this effort for 60 to 90 seconds in duration. The person should slow to an active rest for double the time of the duration of the high effort activity. After a period of active rest the person repeats the high effort activity for another period of 60 to 90 seconds in duration. This process should be repeated to complete three cycles of this pattern of activity. The person should try to increase their work by one cycle every two weeks to once a month.
Medium Range Training: A distance or time period of ten to thirty minutes worth of one of the above activities should be used. An effort that is used should be less than that of sprinting or 90% to 100% but, not so as to be able to conduct a conversation with another person while the activity is being performed. This should be a "racing" type pace and only sustained for the period of time aforementioned.
LSD (Long Steady Distance): This should be an activity that can be sustained indefinitely for the person. A conversation should be possible with another person while engaged in this type of training. This is to burn fat, build mental stamina and create endurance. This activity should exceed thirty minutes and the sky is the limit.
CARDIOVASCULAR STRENGTH PROGRAM DESIGN: The same is true for cardiovascular strength and fitness training as Weight resistance training. Change and rotation of exercise and training techniques is beneficial in avoiding training plateaus. A good way to train for cardiovascular strength is to follow your weight training program with a medium range training activity as described above. On days that you do not train with weights you should do some long steady distance training. Some circuit training should be done at least once a week and not on a day following a leg workout with weights for safety reasons. The combination of two or more of these techniques with a change (if possible) in the chosen activity can break up the monotony and help to avoid training plateaus in strength increases.