Firefighter

Firefighter Physical Fitness

by Howard Cohen

Firefighting is a dangerous and physically demanding job. Firefighters operate in harsh and challenging environments, use heavy, hard-to-handle tools, and wear many kilos of protective gear. We need to keep ourselves in great shape to do our jobs. This means we must care for ourselves through proper nutrition and hydration, physical exercise, and sufficient rest. This is what is minimally required to properly and safely perform our jobs.

If you stop and think about it, what is the one “tool” every firefighter uses at every call? It’s our body. We depend on our bodies for all aspects of firefighting. In this sense, firefighters are like elite athletes. While we may not have to jump, sprint, or throw a ball, we are often required to crawl, drag, or haul awkwardly shaped heavy objects in extreme heat conditions that greatly tax our cardiovascular systems. But there are important differences too. Elite athletes generally perform under optimal conditions. Firefighters respond to calls during the worst weather conditions. Elite athletes typically get a good night’s sleep before their big events. First responders are often woken up multiple times during the night. Elite athletes eat a well-balanced meal with regard to their upcoming sporting event. First responders' meals are often rushed, gobbled on the run, or interrupted by calls. However, the biggest difference is that it is all about winning or losing for elite athletes. What’s on the line for firefighters is often life or death; yours, your fellow firefighters, or a civilian’s.

The good news is that achieving a firefighter's operational level of physical fitness is not hard. However, it does require a commitment to exercise regularly. There are many great ways to hone your fitness level. If you can access YouTube, search for a type of workout that appeals to you. You will discover many free options to choose from.  Ideally, your workouts will include strength training with weights or whatever heavy objects you have available to you and cardiovascular exercises, such as lunges, jumping jacks, running, climbing stairs, or any activity that gets your heart rate up. You don’t need a specific or fancy program to get in good workouts. All you need is to make a personal commitment to move your body and get your heart pumping. Any well-rounded program will benefit you in all aspects of fitness.

A good workout routine for first responders ideally includes four types of exercises.

1) Active movement exercises

2) Strength building

3) HiiT: High Intensity Interval Training

4) Deadlifts

Active movement: Exercises such as Bear Crawls, Mountain Climbers, or Spider Lunges engage nearly every muscle group and build core and cardiovascular strength and agility. Their primary purpose is to improve mobility.

Strength Building (Dumbbells): If you have them, dumbbells are preferable to barbells for first responder strength training because they allow for a greater range of motion and enhance overall muscle stabilization and activation. Dumbbells also help identify and eliminate strength imbalances by forcing the limbs to work unilaterally. If one side is significantly weaker than the other, there's no way to compensate.  They are safer to use if you are working out alone. Finally, there is no limit to how you can use them in your workout.

HiiT: High-Intensity Interval Training: HiiT workouts consist of bursts of intense activity followed by short rest periods. They provide the most benefits in the least amount of time. The advantages of HiiT workouts include burning calories quickly, improving cardiovascular health, and enhancing metabolic function. Additionally, a HiiT workout increases muscle mass and effectively improves overall fitness levels.

Deadlifts: There is a tendency to think that deadlifts are just when you bend over and lift a heavy weight.  In fact, there are many variations of the deadlift. They include squats, lunges, single leg deadlifts, suitcase squats and farmer walks. All are excellent exercises for building stronger Legs, core grip, and lower back strength.

There are no downsides to exercising and being physically fit. Physical fitness has been shown to prevent or treat various chronic health conditions resulting from unhealthy lifestyles, and it even counters certain aspects of the aging process. Studies indicate that regular exercise strengthens the heart and, when combined with a healthy diet, can reduce the risk of cancer and enhance the immune system. Being physically fit also helps lower the risk of injuries that can hinder your ability to work. Sometimes, firefighters overlook that physical fitness involves more than just working out; it also requires taking care of your body through proper nutrition, staying hydrated, getting enough sleep, and avoiding or limiting harmful substances like alcohol, recreational drugs, or tobacco.

The biggest obstacle to sticking with a fitness plan is boredom. Therefore, it is important for you to find or create a routine that holds your interest. Mix it up too. Don’t do the same workout day after day. Work out with a friend or your other brigade crew members. Make it fun. To the extent your schedule permits, making your fitness program a fixed and regular part of your daily routine is also helpful. Some people like to get their workouts in early in the morning. This way, no matter how the rest of the day unfolds, it’s a good day because you got your workout in. Other people like to work out at the end of the day. This way, they figure they have something to look forward to no matter what kind of day they are having. I get my workout in every morning after having two cups of black tea and reading the headlines in the paper. After my workout, I’m ready for whatever is coming my way.

In conclusion, this article aims to inspire you to find and commit to a personal fitness program that excites and motivates you. Honor your body—after all, it is the home of your holy soul. Now get moving and get your heart pumping!

If you want to learn more about fitness training for first responders, I recommend this article. If you would like to learn more about cancer prevention for firefighters, read this recent AFM blog post.


Howard A. Cohen was a volunteer firefighter for 20 years. He began his firefighting career as a chaplain and retired as the deputy chief. He is currently AFM’s online program content director. He frequently presents for the weekly virtual trainings and contributes to the AFM blog.

Cancer Prevention for Firefighters: A Vital Mission

Firefighters face unique and significant health risks due to their exposure to hazardous materials during their duties. Understanding these risks and implementing effective prevention strategies are crucial for promoting firefighter health and well-being.

Understanding Cancer Risks

Firefighters are regularly exposed to hazardous substances like benzene and formaldehyde, which can lead to serious health issues, including various cancers. The increased cancer risks make awareness and understanding essential for protecting firefighters' health.

Prevention Strategies

Employing effective prevention strategies can significantly reduce the cancer risks firefighters face during their careers. Key strategies include:

  • Use of Personal Protective Equipment (PPE): Wearing appropriate PPE is essential for minimizing exposure to harmful substances during firefighting. Regular maintenance of PPE ensures its effectiveness and keeps firefighters safe from hazards.

  • Health Monitoring Programs: Regular health screenings and monitoring programs can help detect early signs of cancer in firefighters, promoting timely intervention.

  • Training in Hazard Awareness: Providing training on hazard awareness helps firefighters recognize and mitigate risks associated with harmful exposures.

Wellness Practices

Promoting wellness practices among firefighters can enhance their overall health and well-being, mitigating health risks. Key wellness practices include:

  • Healthy Lifestyle Choices: Adopting a balanced diet, engaging in regular exercise, and getting adequate rest are essential for maintaining good health and a strong immune system.

  • Stress Management Techniques: Incorporating stress management techniques like mindfulness and relaxation can greatly benefit firefighters' mental well-being.

  • Regular Health Screenings: Early detection of potential health issues through regular screenings can significantly improve treatment outcomes.

No matter what your position in the emergency services is, it is important to keep your health in mind!

Conclusion

Firefighters face unique cancer risks due to exposure to hazardous materials. Awareness, effective prevention strategies, and wellness practices are key to reducing these risks and promoting firefighter health. By prioritizing these measures, we can ensure the safety and well-being of those who bravely protect our communities.


James Nyadwe is a Water Survival/Safety Expert and Trainer, Open Water Scuba Diver, and a Fire Advocate. James is passionate about sharing knowledge on safety issues on land and water that impact first responders. Additionally, James has served as an instructor for AFM’s virtual firefighter training.

Bush Fires

by Brad Fiore

Just like any other fire, there are two main strategies in fighting bush fires: Direct and indirect. Topography, fuel types, and resources may vary between the US and Africa, but the basic tactics are the same. In a direct attack, we remove either the oxygen or the heat, and in an indirect attack, we remove the fuel.

The best tool we have for fire extinguishment is water. Unfortunately, a lot of times, the fire is in an area that makes it difficult to get water to. Hand tools play a significant role in fighting bush fires. The basic types are cutting, digging, scraping, and smothering tools.

In a direct attack removing the oxygen is accomplished by smothering the fire. We can throw dirt on the burning material or pat small flames out with our tool. I’ve seen fire flappers used to beat the flames of large bushes. I am not familiar with how well this works, but from another point of view, in North America, our flappers are smaller, and we use them on small creeping fires. The technique is to drag the flapper over the burning material, maybe using a slight patting motion. Beating a fire uses a lot of energy in one concentrated area. It also seems that embers are kicked up into the air, which could start a spot fire. Other tools, such as hoes and fire rakes, can all be used to pat out small flames.

Smoke coming from trees can be a sign of a potential bush fire.

When you use water to remove the heat, use it sparingly and wisely. Always walk in line with the fire, spraying water along the fire edge. This will make your water work smarter. Any water that bounces will bounce into the flames ahead. If you stand perpendicular to the fire, the overspray and bounce will fall into the already burned area, wasting that water. It doesn’t take a lot of water to douse the flames, so attaching a low-volume nozzle to your hose will extend your water.

The indirect attack is more labor intensive, but provides a safer environment for the firefighters. The indirect attack is the process of cutting a fire line around the fire. You and your team will be cutting and scraping away the fuel so that when the fire reaches the fire line, there is nothing there to burn.

Tools for this are anything you can use to cut through the ground material and dig down to the soil. Hoes and rakes made for this are great, but a garden hoe that is sharpened will do the trick. That shovel we used before to throw dirt on the fire, hold it parallel to the ground, and you now have a scraping tool. Chainsaws work wonders, but a hand saw, and a pair of loppers will handle small bushes and brush. A hatchet or fire axe can help clear small trees.

Your goal is to get down to mineral soil, and the width of the line needs to be one and one-half the height of the fuels. If you are cutting in grass that is a foot and a half tall, you need to make a line that is 3 feet wide. Always start and end at an anchor point. A road, trail, open dirt area, or body of water. The best practice for cutting the line is to space your crew a few feet apart so that swinging tools do not hit a team member. Each member will take a swipe and move forward along the line. As the team moves, each member is clearing more along the line.

Once the line is cut, and if you have time, you can backburn. This intentionally burns the material between your fire line and the main fire. The main fire will be intense and may make its own weather, causing high winds. Lighting a fire ahead of this will make the fire small and manageable. It will grow as it gets closer to the main fire, but at this point, it is within your control lines.

Anytime you are fighting bush fires, always have escape routes planned and made known by all members fighting the fire.

From my experience teaching a couple of the virtual classes for AFM, I have come to find out that you, like most firefighters, are extremely inventive. With the knowledge all the instructors provide, you find ways to make the resources you do have work. That’s what firefighting is.

Be safe!


Brad Fiore is a volunteer firefighter of Cottekill Volunteer Fire Company and former Fire Chief. He also has experience as a 911 dispatch supervisor. Brad has served as an instructor for AFM’s virtual firefighter trainings.

Improving Your Leadership Success

by F. R. Montes de Oca

Leading a team can be frustrating and often stressful, but at the same time very rewarding. As a student of leadership, these are several leadership tips that I’ve learned over the years. These will help guide you on your leadership journey.

Demonstrate consistency in all you do. Be consistent in the way you handle challenges, successes, and failures. Those who work for you and with you depend on your measured, predictable demeanor. Before making a hasty decision, think of the outcome and consequences.

Be trustworthy. Personal trust is like a bank account. It may take you time to build trust with someone but lie or do something deceitful and their trust in you rapidly drops.

Leaders stay resilient during moments of hardship.

During the darkest moments, resiliency can help one to survive and thrive. As a leader, you will experience tragedy, failure, and disappointment. The need to be resilient is most critical during times of tragedy such as the loss of a department member or the after-effects of mass violence. If you choose to lead, a deep reservoir of resilience will help in your survival and success.

Practice humility. Successful leaders know when to show a little humility – especially when it allows the team to share in the limelight.

A little confidence goes a long way. Working in a profession that recruits and trains strong-willed men and women, leaders are surrounded by extremely self-confident team members. During operations when life-and-death decisions are necessary for one’s survival, confidence is often key to a positive outcome. However, there are times when confidence can be mistaken for arrogance. A fine balance of confidence and humility is always helpful… and respected.  

Always practice honesty. Enjoy your accomplishments and leadership position. And within the role of your duties and interactions… be honest in all you do. In doing so, your influence builds other honest leaders.

Great leaders are great communicators. Practice communicating in your community!

Communicate every chance you get. The key to success as a leader is communicating to those who follow you and to those you follow. Make every effort to keep everyone on the same page so your team operates as a solid unit.

The moral of this story? 1) Learn from everyone. 2) Lead with your head and your heart. 3) Never demand more than you are willing to give.


Frank Montes de Oca served as a firefighter/paramedic for over 38 years attaining positions as Chief of EMS, Training Bureau Commander, and Chief of Department. He remains engaged in managing and developing firefighter safety programs and mentoring leaders.