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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 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 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 updated their profile
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
Aaron Zamzow posted a blog post

Essential Components of a Fire Rescue Workout Program

This blog topic is one near and dear to my heart and your career--Workouts for Fire Rescue Athletes. Over the last couple of months I've been writing about some of the more popular workouts seen in firehouses across the world. You can read about them here and here or listen to a …See More
Dec 5, 2012
Aaron Zamzow posted a blog post

10 Ways to Avoid the Cold and Flu

It’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more.  The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under the bed covers. To avoid this misery, prevention is the best cure. So with over 200…See More
Nov 21, 2012
Aaron Zamzow posted blog posts
Nov 3, 2012
Aaron Zamzow posted a blog post

The Best Fire Rescue Workout Program-- The Great Debate

I figured with the presidential elections and debates going on I thought it was a good time to debate about something worthwhile (not that the election/ debate is not but after a while they all sound like "blah, blah, blah.") This topic is one near and dear to your heart and career--Workouts for Fire Rescue Athletes. Over the last couple of months I've been writing about some of the more popular workouts seen in firehouses across the world. You can read about them …See More
Oct 18, 2012
Aaron Zamzow posted a discussion

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 Duty?" We owe it to our families, crews, the people we serve, and our fallen brothers and sisters to be the "best" firefighters, EMTs and paramedics we can be. This means working on the skills of our craft, studying and learning on a daily basis and especially means continually working on our level of…See More
Sep 9, 2012
Aaron Zamzow's blog post was featured

To Workout or Not, That is the Question?

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?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 really matters. I recently posted an interval workout…See More
Aug 25, 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

On-Duty Firefighter (Fire Rescue) Workout...

I get a lot of requests to come up with workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles.

The workout consists of three, 10 minute intervals each with a different focus.  The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten…

Continue

Posted on March 24, 2014 at 8:20pm

On-Duty Firefighter (Fire Rescue) Workout...

I get a lot of requests to come up with workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles.

The workout consists of three, 10 minute intervals each with a different focus.  The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten…

Continue

Posted on March 24, 2014 at 8:20pm

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…
Continue

Posted on January 4, 2014 at 10:59pm

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.…



Continue

Posted on June 26, 2013 at 12:55pm

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