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Building up cardiovascular endurance?
I'm a fire explorer and yesterday at training I found myself out of energy and gasping for air after just a few walks around the black top with full turn out gear on and carrying hoses on my shoulder. My chest felt like it wanted to explode, and to make matters worse I kept pushing myself to keep up with the boys. I hate to quit and sit out and rest, so I kept going and by our third lap around the black top I had to go and drink water and rest cause I felt dizzy. So my instructor had the paramedic take a look at me, cause I told him I was feeling dizzy and felt the need to throw up. He took my pulse and BP. My BP was normal but my pulse was 140. And he made me sit out for the rest of training cause I over worked myself. I felt like such a failure. I had a talk with my instructors and they told me to build up cardiovascular endurance. I'll admit I haven't ran or done any extreme physical activity since I was a freshman in high school. That was like 5 years ago. I don't find carrying the hoses or wearing the turn out gear to be that hard, its just doing all the running and walking that tires me out. I weigh 148 pounds and I'm 5' 5". I can walk for a long distance without getting tired, but when I add in the extra weight from the gear it really tires me out faster. So my question is..is this normal to feel this way when your out of shape? How can I build up my cardiovascular endurance? How can I survive in fire explorers while i'm trying to get back into shape? And is there anything I can do as a female to help build up my upper body strength? I can't do a complete boy push up yet...so i tried doing them on the stairs and it seems to help. Should I continue doing that until I can do a full boy push up? and what physical challenages have you other women had to overcome being a girl in the fire explorers or fire academy?
Replies to This Discussion
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Permalink Reply by Alison Aprhys on
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Hi Vik,
First, stop being so hard on yourself!
Second, full marks for a ff in the first place - it's a challenging role and good for you for being involved and wanting to get fitter.
Thirdly, start training slowly - build up to your goals so you avoid hurting yourself, burning out and getting discouraged. I'm 49 and most of the guys in my brigade running team are half my age, so if I can do it, so can you!
OK, a few answers from my perspective:
Yes, getting into shape can be hard but the trick is to work gradually to your goal.
GET PROFESSIONAL ADVICEWhen I decided to get really fit I found a personal trainer which has ensured I'm meeting my strength and cardio goals without pulling muscles, etc. My PT pushes me t do more but in the right way.
GET FIT WITH A FRIENDI have a running buddy and when it’s cold or when I feel lazy they are a great motivator for pulling on your running shoes and moving.
UPPER BODYPersevere on the full body push-ups! Just get to one and then add one more day. Before you know it you’ll be doing 20! It’s OK to rest in between.
Chin-ups are my bugbear so I am just gritting my teeth and wokring on them. I can do one (!) at a time but plan on hitting 5 by the end of the month.
Look at http://realwomensfitness.com/category/upper-body-exercises
Do shoulder and arm weights but check your posture to avoid injury.
CORECore strength – stomach / abs etc is critical because the core supports you. So add in sit ups. I hate them too but I do them because I know they work. Like eating Brussel Sprouts before the yummy things on your dinner plate, do them first and get them out of the way.
RUNNINGGood shoes are a must.
Start with walking, then running for a short distance, then medium pace walking to get your breath back. To check your distance, go to map my runs as this means you can track how far you are running, plan routes etc. I loathe flat running and love hills because it keeps me focused.
TRACK YOUR PROGRESSI have a spreadsheet which I print out once a month and fill in each day. It lets me know what the gaps are and how I’m going. On days when I feel down I can look at it and think “Hey, 100 pushups so far this month, that’s better than none!” Let me know if you want a copy (its in excel and very basic) and I’ll email it to you.
STAY POSITIVEKeep your chin up and keep going.
Make sure you have recovery time so your body can recharge.
Good luck!
AA -
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Permalink Reply by Viktoriya Zamudio on
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Thank you Alison! Today I went for a walk/jog for an hour. I felt pretty good after wards.
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Permalink Reply by Alyssa Riane Rincon on
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Hi! I'm a fire explorer with OCFA.
When I was a recruit, about three years ago, I was allowed to participate in pt. The first time, I could barely do a lap around the station with the guys. After that, I began hitting the gym, lifting weights and running. Since joining explorers I have lost over 40lbs, 20x stronger, and can keep up with the guys.
I'm not expert but, I recommend just getting out to the gym, if you can, lifting weights and doing at least an hour of some cardio activity. If something starts hurting, STOP! Stretch, ice/heat, or see a doctor. You don't want to worsen an injury and possibly ruin your future career.
For push ups, my post advisor told us we should 50 push ups a night. So you can do 5 sets of 10 and then bump up when you are ready. Watch your back.
If you can't get to the gym for any reason, there's a bunch of workouts you can do at home like running up stairs, squats, etc.
Drink plenty of water! Get your protein and watch your diet.
Stay positive and be motivated! Pretty soon you'll be kicking @$$! Have fun and be safe. Good luck! -
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Permalink Reply by Chris on
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Viktoriya,
Do not give up! I am 118 pounds....I am not big and strong! I have been working out off and on doing different things for 7 years to feel up to par to be on the FD. I beat myself up mentally when I miss workouts. BUT.....when I have a goal to meet I keep on it and feel so positive! I just did a stair climb with fire gear for the AMA. I now need to find something else to work towards and think about when I am working out. Get a trainer or take a class even if it one day a week. It will inspire you! I am not strong in my arms...I do as many regular push ups as I can, rest, then do as many "girl" push ups as I can. I also love hills and stairs....more bang for your buck sorta say! Hang in there!
I will do it with ya!
Chris -
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