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HITT Treadmill Run

[youtube http://www.youtube.com/watch?v=04T0oXblRjE]

We all know physical fitness is important in the fire service. Cardiovascular disease is the leading killer among firefighters in the line of duty, and several of our brothers and sisters are not living much past their retirement date. We need to train our mind, and our body in order to survive and THRIVE on the fire ground and have a long and pension filled post fire service life.

However a lot of times especially in busy companies our time to workout is limited. I often preach about spending 1 hour training, and 1 hour in the gym everyday. While sound in theory sometimes it is not possible to spend an hour in the gym.

So how can we get a quality workout in a short amount of time?

HITT or High Intensity Interval Training is the answer. HITT provides us with intense workouts, with minimal rest in between exercises, and being completed in a relatively short amount of time. This type of training is actually PERFECT for the fire service as we often on the fire ground find ourselves using short high intensity moves, resting, then repeating.

The above video demonstrates one type of HITT you can do with the treadmill in the firehouse. I do a variation of this setting the treadmill speed at 8MPH, and the incline at 5%. I then run for30  seconds and jump off on the sides and rest for 30 seconds. I do this usually for 20 minuets.

This is a super workout that can get your cardio to a very high level very quickly. Again this is just ONE example of HITT, this one focuses on your cardio, others have strength, cardio, and endurance benefits.

We can not control some factors in the fire service, but our physical fitness is one thing we do have control over. Do it for the members of your shift, your family and the citizens we swore to protect.

As usual thanks for reading, spread the word, and STAY SAFE!

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