Morey J. Kolber, PT, PhD, CSCS*D, TSAC-F, FNSCA
Health & Wellness Coordinator, Palm Beach Gardens Fire Rescue
Comprehensive fitness goals for tactical athletes, such as firefighters, include cardiovascular (aerobic) fitness, muscle performance, functional (task specific) mobility, and injury prevention. Unique to firefighters, who are required to train while on shift, is the challenge of completing an exercise routine without interruption from high volume calls. Thus, time efficient programming is a necessity. Tabata style training, a form of high intensity interval training, presents a time efficient means of targeting both aerobic fitness and muscle performance.
A key measure of aerobic fitness is VO₂max, which is the body’s maximal ability to use oxygen.¹ Specifically, VO₂maxis the maximal amount of oxygen consumption an individual is capable of during exercise.¹ A higher VO₂ max is associated with a lower risk of all-cause mortality and cardiovascular disease, as well as increased performance during intense or prolonged physical activities.¹ Typically, VO₂ max is evaluated in a lab or medical office using incremental progressions on a treadmill until certain heart metrics are obtained (up to 100% of the maximum heart rate) or an individual is exhausted and unable to continue. However, certain Apps offer an estimation during running type activities and formulas have been used to estimate the VO₂max with less accuracy than a formal test. Note that VO₂max is generally higher for men and declines with age and increased bodyweight. As an example, a VO₂max of 40 would be considered average for adults 20-29. The following two formulas may be used to estimate your VO₂max.
Calculation: Divide MHR by RHR (MHR/RHR) then multiply by 15.3 = VO₂max
Calculation: Use decimal for time (e.g., 10 minute and 30 seconds = 10.5)
Female: VO₂max = 100.5 – (0.1636 x weight in kg) – (1.438 x time for mile) – (0.1928 x heart rate end of jog)
Male: VO₂max = 108.84 – (0.1636 x weight in kg) – (1.438 x time for mile) – (0.1928 x heart rate end of jog)
Several training methods have been used to improve VO₂max including moderate intensity long duration aerobic exercises (LSD style = long slow distance) which is performed at approximately 50-75% of the maximum heart rate for durations exceeding 30 minutes at least 3x per week.1 This type of training offers the benefits of improved cardiovascular health and improvements in VO₂max. The downside to solely training at this level is the “time commitment” and fact that it is not stressing the element of specificity required for improving exercise tolerance at higher intensities and does not work to improve elements of muscle performance such as strength and power.
High intensity interval training (HIIT) improves cardiovascular health and VO2max with a specificity level that promotes improvements in exercise performance at higher intensities.1 Unlike LSD, which is low to moderate intensity, HIIT is often performed at a vigorous intensity of 85-100% of the maximum heart rate.1 Intensity during the exercise phase often corresponds to equal or greater than 100% VO2max.1 An advantage of HIIT is the fact that the intensity requires muscle power in addition to the aerobic system.3 Essentially, HIIT style training targets the best of both training goals (aerobic & muscle performance). Total exercise time of HIIT generally ranges from 4 to 32-minutes with exercise to rest ratios ranging from longer rest times to those with greater work time than rest (e.g., Tabata style training).
The Tabata style3 of HIIT training is completed by performing a 20-second max-effort exercise cycle followed by a 10-second rest (or low intensity), for eight repetitions (near exhaustion expected by repetition 6). A key advantage is the 4-minute duration, ability to target both aerobic and muscle performance systems, and evidence suggesting twice per week is sufficient to improve cardiovascular health (aerobic fitness, lipid profiles, decreased arterial stiffness, decreased resting heart rate, and decreased systolic blood pressure etc.), and improve exercise performance.3
Warm-up 5 min moderate intensity
Cool down at a low intensity 2-3 minutes
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.