the 30-minute-a-day, train-for-life program
I. Suggested Aerobic Conditioning Days:
Monday, Wednesday, Friday (or three other nonconsecutive days)
II. Suggested Strength Conditioning Days:
Tuesday, Thursday (or two other nonconsecutive days)
III. Suggested Flexibility Conditioning Days:
Monday, Tuesday, Wednesday, Thursday, Friday
A. Aerobic Workout
Simply perform 15 to 30 minutes of any activity that will get you into the Target Heart Rate zone for the required period of time. The time in the THR does not include whatever time you spend warming up, and cooling down.
Common Aerobic Exercises:
- jogging
- swimming
- walking
- cycling
B. Strength Workout
Strength Exercise
Muscle Group
Number of Sets
1. Rear Lunges Legs/Clueus 3 with warm-up 2. Step-ups Legs/Gluteus 3 with warm-up 3 Bench Press Chest/Shoulders 3 with warm-up 4. Bent Over Row Back 3 with warm-up 5. Lateral Raise Shoulders 3 with warm-up 6. Leg Raises Abdominals 3 with warm-up 7. Bridge Lower Back/Gluteus 2
C. Flexibility Workout
Stretch
Muscle Group
Sets and Hold
1. Step Stretch Hamstring 2 / 15 to 30 seconds 2. Triangle Stretch Inner Thigh 2 / 15 to 30 seconds 3. Calf Stretch Calves 2 / 15 to 30 seconds 4. Knee To Chest Lower Back 2 / 5 to 30 seconds 5. Chest Stretch Chest 2 / 15 to 30 seconds 6. Shoulder Crossover Shoulders 2 / 15 to 30 seconds 7. Tricep Stretch Triceps 2 / 15 to 30 seconds
Note: warm up with a 5 minute walk/jog/other before every workout.
Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.
Posted September 2003
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