How to Get in Shape for Firefighting

Firefighting is among the most physically demanding work I've ever done. Besides the milieu of heat, flames, and extreme pressure to get the job done quickly, firefighting also taxes the cardiovascular system and muscular strength simultaneously. There were times when I felt totally out of shape after a fire, despite the fact that I worked out daily and thought I was fit.

The truth about conditioning yourself for firefighting is that there must be a balance between mental toughness and fitness. No matter how hard you train for fighting fire, nothing can prepare you for actually doing it. The best conditioning, therefore, is to train yourself to push your limits by positive self-talk and efficiency of energy expenditure.

That having been said, the first thing to do is make a self-assessment. Are you thin or heavy? Can you run 2 miles easily? Are you stronger in your legs than in your upper body? Can you do push-ups, sit-ups, and knee bends? Are you flexible? I can tell you from personal experience that having a lot of muscular bulk is a definite disadvantage. The best firefighters I have seen are wiry and lean. It's best to aim for this type of physique.

Getting started is the hard part. Go easy at first. Give yourself enough time to get into shape. Two to three months should be sufficient. Begin by running a mile or two every other day. Start doing push-ups, pull-ups, sit-ups, and leg strengthening exercises on the days you're not running. Take vitamins and drink 3 liters of water or more a day.

After a week or two of initial training, begin to ratchet up the routines. Sprint while running. Run hills. Run bleachers. Run with weights, but go easy and get your body used to it. The last thing you need is an overuse injury. I have seen vests with weights in the pockets. These are great conditioning tools. The firefighting gear is roughly 35 pounds. I never ran with it on; yet, having it on is like jogging, and the exertion with it on is like sprinting while jogging, or running steps. Another great thing to do is push a car around a parking lot. This is great for leg strength and cardiovascular conditioning.