We have written many times here about how we thoroughly love being a firefighter. We get to actually help those in need (and even those that are not in so much need). We build a sense of teamwork and brotherhood with our fellow firefighters. Our schedule is also a perk of the business. It allows us to take second jobs (which most of us must have in order to make ends meet), enjoy our hobbies and spend time with our families. Not to mention we get to train on our off days.
But after being in this business for some time, you realize that the risks and dangers of this business continue to grow each and every year. Structures have gone from safe and sturdy to fragile and frugal. Our structures to day contain more plastics and composites, that burn hotter and faster, then in years past. These fires produce more deadly gases then in years past. We have discussed here many times about the Fire Services high rate of cancer and heart related issues. We have told you that sleep deprivation is a factor in heart disease and hypertension. We have informed you that sleep deprivation and the lack of actual REM sleep are extremely common in the Fire Service.
We in the Fire Service learn how to adapt (our schedules, training, sleep) and press on. We do this with minimal bitching. BUT we have also showed you here at Loose Topics that by pressing on, adapting and overcoming, we increase our stress levels.
How do most of us deal with the stresses of being in the Fire Service? Ok, besides the help of Jim, Jack, and a creek named Forty. Most of us use exercise to relieve the built up stress.
Now what we are going to inform you of today is the possibility of over training/exercise.
You see our days off are suppose to help us recuperate from the busy shift we had. This is the time we are to catch up on the missed sleep and just decompress for a bit. BUT we must also keep in mind that our busy LIFE schedule can actually increase the ill effects of a busy shift. The exercise we do to help relieve the stress on our days off can wear your body down even more if you are not careful.
There are things we can control when it comes to our LIFE schedules and there are things we can't control. We must maximize the things we can control, one of the most important is REST.
Have you ever been up late at night watching the infomercials? There are hundreds out there telling you about how to exercise and how to eat. BUT have you ever seen one telling you how to rest? Nope me either. I am guessing these probably would not make anyone much money. That is why these companies and advertisers ignore that one part of the holy trinity of fitness. The holy trinity for reaching you maximum fitness level is exercise, diet, and REST.
I have yet to find a product out there that takes into account the physical and mental demands of firefighting. Here is a quick scenario:
Firefighter Bob is starting a workout program today. His work schedule is 24 hours on and 48 hours off. The intentions are to do high intensity workouts on his days off, so not to compromise his performance while on the job. When on duty firefighter Bob will do less intense workouts, more job specific stuff. Firefighter Bob also rides one of the busier engines and ambulances in his city.
Firefighter Bob is married with 2 children. His wife works full time as well. This means that when he gets off shift, most days, he will have the majority of the parenting duties. He finds time to get to the gym and train/exercise in between taking and picking up the kids from school. Now don't get me wrong, firefighter Bob loves his life and job and wouldn't have it any other way. But this does not mean his body and mind are not tired and beat and need rest. If not he will hit BURNOUT very soon.
If this sounds a lot like your situation, please be aware this can lead to a very unhealthy situation.
According to experts, sleep is probably the most important factor in our recovery. But our schedules (work and home) do not always allow for it. If that is the case then we must focus on what we can control, such as our diet, soft tissue work, and flexibility. Our nutrition is the second most important factor in our recovery.
Our workouts/training sessions should always start and finish with flexibility work. Starting our workouts with this will help in the preventing of injuries by increasing blood flow to our muscles. Ending our workouts with this will help with soreness and the removal of lactic acid.
Now the point of this article is not to say that training or exercise on our days off is a bad thing. On the contrary, it is needed. The point of this article is that our work schedule, as great as it is, can be hurtful to our proper recovery, so that we may maximize the benefits of our training sessions.
If you are experiencing some of the following, you may be suffering from over training:
Reoccurring sickness, constant soreness, increased injuries, constant fatigue, decreased appetite, loss of gains, insomnia, decreased performance, irritability.
The remedy for over training and the symptoms above is time off. You can not train through this, you must take some time off so that your body and mind may recover properly.
Remember the older we get, the more recovery time we need. So listen to your body, take the extra day off from training when needed. Allow yourself the time to heal, so that we may reach our maximum fitness and mental level.
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