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Aaron Zamzow
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  • Oregon, WI
  • United States
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Aaron Zamzow's Discussions

What do you do to improve your skills and fitness?

With September 11th coming up this week, I decided to blog about firefighter fitness motivation. The blog reviews the firefighter fatality data from 2011 and asks the question: "Are You Fit for…Continue

Tags: health, wellness, 9-11, skills, fitness

Started Sep 9, 2012

To Workout or Not? When and what type of workouts do you do on shift?
6 Replies

This is a major concern for the fire rescue athlete,. On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won't be able to perform when it…Continue

Tags: athlete, to, or, not, rescue

Started this discussion. Last reply by Michael Bricault (ret) Aug 6, 2012.

How Do You Define Firefighter Fit?
8 Replies

Most people, when asked this question, will normally think about how much weight they can lift or if the are overweight or not.  I argue that being "firefighter fit (fire rescue fit) is much more…Continue

Tags: fit, rescue, athlete, health, assessments

Started this discussion. Last reply by Jonah Smith Jul 3, 2012.

 

Aaron Zamzow's Page

Latest Activity

Aaron Zamzow posted a blog post

Firefighter On-shift Interval Workout

I get a lot of emails asking for good workout options for the firehouse when on-shift.  Working out on-shift is a major concern, you want to make sure you keep your body in good "fit for duty" condition but also want to make sure you have enough "left in the tank" to respond and perform in an actual response.  Over the last couple of years I have toyed with various…See More
Aug 4
Aaron Zamzow posted a video

FRF Strength Exercise farmers carry

Great overall strength exercise that also improves grip strength. Use these coaching tips: Begin by standing between the heavy objects (db's, kb's, bars). Af...
Aug 4
Aaron Zamzow posted a blog post

Firefighter Workout- Intense Interval Overhaul to burn fat...

One of the best ways to incorporate fireground movements into your workouts is to perform what I call "10-minute interval overhauls."  These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions.  You can read more about these "interval overhauls" by clicking here or see how to integrate them into an actual program by …See More
Jul 25
Aaron Zamzow updated their profile
Jul 25
Aaron Zamzow posted a blog post

3 Ways to Be "Fit for Duty"

Be Physically Ready for Duty- Your Daily Fitness Checkoffs.At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our rigs must be fueled and ready to go. The question that I also want you to think about is whether or not your physical equipment- brain, body, muscles are ready to go? Are you fit? Are…See More
Jul 17
Aaron Zamzow posted a blog post

The Ultimate Firefighter Tribute Workout

Today I want to give you a taste of the type of workouts that you will find in the Ultimate Fire Athlete Workout and it comes with great timing and a lot of significance... The National Fallen Firefighters Foundation provides resources and funding (via grants and donations) towards remembering our fallen and protecting our current firefighters.  This "tribute" workout is difficult and…See More
Jul 3
Aaron Zamzow posted a blog post

One of the Top 10 "Best Exercises" for Firefighters, EMTs and Medics

Are you doing this exercise?  I am compiling a list of the top 10 exercises for Fire Rescue Athletes.  Here is one that made the list.Plank (s)—It's no surprise that the one of the exercises on this list is a core exercise.   Back injuries are the number one reason firefighters and medics go on early disability so it's…See More
Jun 10
Aaron Zamzow posted blog posts
Mar 24
Aaron Zamzow posted a blog post

10 Simple Rules For Fat Loss (2014 Edition)

Would you agree that a leaner athlete is a better athlete?  I know this is a "loaded" question.  A lot of the answer has to deal with the sport in which the athlete is participating.  One thing that research shows is that a leaner athlete is a "more efficient" athlete.  When it comes to firefighters, this is a valid…See More
Jan 4
Aaron Zamzow posted a blog post

The 5 Worst Exercises for the Fire Rescue Athlete

Fire Rescue Athletes (firefighters, EMTs and paramedics) must be physically ready to act. The job entails lifting heavy objects (or people), climbing up stairs, dragging hoseline, hoisting ladders, along with other physically taxing movements. It is evident that in order to effectively do our jobs we must have a strong, balanced body. Workouts and especially exercises must then match the demands of the job and prepare the body for such stress.…See More
Jun 26, 2013
Aaron Zamzow posted a blog post

High Intensity Cardio Challenges for the Firehouse

Time is always been and will always be the number one reason we miss workouts.  As Fire Rescue Athletes, we work unusual hours and our workouts are often interrupted by calls.  Lately I've been creating and testing some highly efficient cardio interval workouts on my bootcamp classes and crew.  Today's blog will give you  two of the more effective ones and teach you some ways to integrate them into your busy schedules and workouts. …See More
Jun 10, 2013
Aaron Zamzow posted a blog post

Healthy Eating Rules for the Firehouse

What do you need for survival?  I’m not talking about your phone, technology or a certain person; I mean what does your body need to survive?  If you said food you would be correct… the single most important thing you need to focus on at that point is what to eat.Food is one of the most important things in our lives but in most…See More
Mar 28, 2013
Aaron Zamzow posted a blog post

Essential Exercise to Get Fire Rescue Fit

Balance, coordination, power, strength, cardiovascular recovery....all essential fitness traits of the "fit for duty" Fire Rescue Athlete.   If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits.  One of the most overlooked is balance and coordination.  As a trainer I get asked how and when is the best time to train for balance?  As a firefighter I get asked why do I need to train for balance?  The last thing you want to happen as you climb a…See More
Feb 17, 2013
Aaron Zamzow posted a blog post

10 Fitness Tips for Fire Rescue Athletes

Every year around this time I am asked for the "best" fitness tips to make the new year a healthy one.  Over the years this list has changed and evolved but for the most part if you are a Fire Rescue Athlete you need to be doing these 10 things. 10 Fit Tips for the Fire Rescue AthleteUse these "Tips" to make 2013 a Fit, Healthy and Lean Year.Set a goal- Set a goal, write it down, make it specific, tie an emotional reason to the goal and give it a deadline.  The goal can be as easy as "working…See More
Jan 31, 2013
Aaron Zamzow posted a blog post

Great Challenge Workouts for the Firehouse

Happy 2013!  This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape.  Personally, I think the best way to get into shape is to not fall out of it in the first place.  One of the best things to do this time of the year is not only set goals but to assess where you are currently.  Today I've created some "challenge" workouts that you can use to assess your fitness progress and to get a good efficient workout.  There are two separate challenges,…See More
Jan 9, 2013
Aaron Zamzow posted a blog post

A Great Holiday Workout for Fire Rescue Athletes

Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout..  This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).  Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while…See More
Dec 23, 2012

Profile Information

Lives in:
Madison, WI
Department:
Madison Fire Department
Title/rank:
Firefighter/EMT
Years of public service:
10
Agency structure:
Paid fire department
Top issues in your department:
Health and fitness
Professional Qualifications:
Firefighter 1 and 2,
EMT=B
Topics you provide training for:
Fitness for firefighters, EMTs and Paramedics
Core training to protect your back and career
SOGs to Eating Lean in the Firehouse
Workouts to Get you "Fit for Duty"
Areas of expertise:
Health and Fitness
Bio:
Aaron Zamzow has been a certified personal trainer and fitness presenter for more than 15 years, and has experience working with the general population as well as professional athletes. He also has more than seven years of firefighting experience as an on-call paid firefighter in Golden Valley, Minn., and is currently a full-time firefighter/EMT in Madison, Wis. Zamzow holds a bachelor’s degree in health and wellness.
Web site:
http://www.FireRescueFitness.com

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Aaron Zamzow's Blog

Firefighter On-shift Interval Workout

I get a lot of emails asking for good workout options for the firehouse when on-shift.  

Working out on-shift is a major concern, you want to make sure you keep your body in good "fit for duty" condition but also want to make sure you have enough "left in the tank" to respond and perform in an actual response.  Over the last couple of years I have…

Continue

Posted on August 4, 2014 at 10:12pm

Firefighter Workout- Intense Interval Overhaul to burn fat...

One of the best ways to incorporate fireground movements into your workouts is to perform what I call "10-minute interval overhauls."  These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions.  You can read more about these "interval overhauls" by clicking here or see how to integrate them into an actual…

Continue

Posted on July 25, 2014 at 12:27pm

3 Ways to Be "Fit for Duty"

Be Physically Ready for Duty- Your Daily Fitness Checkoffs.

At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our rigs must be fueled and ready to go. The question that I also want you to think about is whether or not your…

Continue

Posted on July 17, 2014 at 10:42pm

The Ultimate Firefighter Tribute Workout



Today I want to give you a taste of the type of workouts that you will find in the Ultimate Fire Athlete Workout and it comes with great timing and a lot of significance... The National Fallen Firefighters Foundation provides resources and funding (via grants and donations) towards remembering our fallen and protecting our current firefighters.  This "tribute" workout is…

Continue

Posted on July 3, 2014 at 12:30pm

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