Episode 12: Future Firefighters: Your Guide to Fitness and Fuel

Fitness is a key part of being a firefighter, whether you’re on-call or wholetime. In this episode, we speak to Amanda, our Service Fitness Advisor, about everything you need to know to get fit for the fireground.

We cover how to prepare for the firefighter fitness test, tips for staying hydrated and fueling your body properly, and we bust some common firefighter fitness myths along the way. 

Whether you’re thinking about applying or just curious about the role, this episode is packed with practical advice to help you perform at your best.

Links to Websites/Resources discussed in the episode:

• Bleep Test TikTok
• Chester Treadmill Test TiKTok
• Weights/Strength required (scroll down to On-call firefighter fitness requirements to see Strength Test)

If you’re interested in finding out more about on-call firefighting at LFRS and would like to register your interest, please head to our website www.lancsfirerescue.org.uk/oncall. 

For more information about wholetime firefighters at LFRS, head over to www.lancsfirerescue.org.uk/wholetime.

And remember if you liked our episode, please like and subscribe and let’s make Lancashire safer together.

Transcript

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[00:00:16.860] - Host (Lucinda)
Welcome to Lancashire Fire and Rescue Services podcast series, Out of the Ashes: Stories from Lancashire. Fitness plays a huge part in being a firefighter, whether you're in a wholetime or an on-call role. In this episode, we dive into how to get fit, ready for your firefighter application, the importance of hydration and nutrition, and the truth behind some firefighter fitness myths. Today, I'll be speaking to Amanda, our Service Fitness Advisor. Do you want to just explain to everyone what your role is? 

[00:00:49.240] - Amanda (Service Fitness Advisor)
Yeah. So I am Lancashire Fire and Rescue, the Service Fitness Advisor. So I oversee all the fitness tests and fitness levels for all the individuals throughout Lancashire Fire and Rescue Service. So I give them guidance on health, fitness, and well-being. 

[00:01:04.540] - Host (Lucinda)
Perfect. So today we're just going to talk about fitness for firefighters, both the whole time and on call. Is there a myth that you'd like to squash about firefighting and fitness, that area?

[00:01:19.440] - Amanda (Service Fitness Advisor)
With the myths, yeah. It would probably be the myth of that firefighting is all about fighting fires. Because less than a third of incidents is actually to do with fires. Lots of them are around working within search and rescue, large animal rescue, water rescue. So if people know this, it will give them a bit more of an understanding of the variety of physical and mental work that is part of the job.

[00:01:51.280] - Host (Lucinda)
So what are the fitness tests that firefighters have to go through to get into the service?

[00:01:58.560] - Amanda (Service Fitness Advisor)
So we have two fitness tests that are available to everyone. We have the treadmill test, the Chester treadmill test, which is a 12 minute test. And every two minutes, the incline will increase by 3% incline, and it goes up to a maximum of 15%. And that's walking at a speed of 6. 2 kilometres per hour or 3. 8 miles per hour. And if you achieve full 12 minutes, it gives you a VO2 of 42, which is minimum of what we need.

[00:02:35.100] - Amanda (Service Fitness Advisor)
The other test is the BLEEP test. Bleep test level is 8.8 that we need to achieve to pass the test. And again, if you complete 8.8, it gives you that VO2 of 42, which is again, your minimum level.

[00:02:50.960] - Host (Lucinda)
Right. Sounds quite intense. Do you have any tips on how people could train for that?

[00:02:56.760] - Amanda (Service Fitness Advisor)
Yeah. So the best way to really train for it is as simple as it sounds, really, is to practise. Again, don't come in thinking you're a runner, so you'll be able to do the bleep test. It can be quite different, especially the turning, the stopping at the line, the turning movement can, for a lot of people, put them back a couple of seconds. So practise the bleep test. If you've never done it since school or if you've never done it before, do give that a try. And the same with the treadmill test. The treadmill test is a little bit easier. You can manually adjust that yourself on a treadmill and get used to it. Particularly the incline, the 15%, is the one that people tend to find a little bit more challenging.

[00:03:41.920] - Host (Lucinda)
We have videos on our TikTok channel of both those tests, so we'll put links in the episode notes so people can see the practicalities and the levels of the test, because I know we did zoom in on the person's footwork for the BLEEP test, and I'd say it is quite particular. Yes.

[00:03:58.400] - Host (Lucinda)
So What type of fitness levels are expected of someone who maybe wants to become an on-call firefighter?

[00:04:06.220] - Amanda (Service Fitness Advisor)
So as I was saying, there is the minimum VO2 levels that an on-call firefighter needs to hit, which is the same for all firefighters within the service. We would really advise that people take that as a minimum. So really try and be able to go on for a little bit longer on the treadmill if needed to be, and the same on the BLEEP test. That will also then set you in really good stead for the training that can follow. You know that if you can pass a fitness test comfortably, challenge, but comfortably, you've got a little bit left in the tank afterwards. The fitness test that will then... Not the fitness test. The test that will come in afterwards, the training, that will then be a little bit more smooth sailing for everyone. And not as much of a shock, I think, as well. Because it's a little bit more strength elements that can come into that training as well.

[00:05:01.200] - Host (Lucinda)
That leads perfectly into my next question. If someone was looking at applying the next, say, few months, six months, how would they structure their weekly training to prepare for this? Because like you said, it's not just fitness in running. You've mentioned strength. So how could someone prepare for that?

[00:05:19.420] - Amanda (Service Fitness Advisor)
I would strongly advise a mixed programme, a weekly programme that really combines cardiovascular training and strength training. A lot of the fitness tests are based on movements that you'll get once you're a trained firefighter. Reflecting that in your training is really beneficial as well. Being able to press overhead, being able to have good grip strength and carry strength as well, incorporating your functional movements within a programme, so your basic squats and deadlifts are all really important because these are all movements that you'll an incident in a job that you may go to. So they're really important.

[00:06:05.400] - Host (Lucinda)
So the common use gym movements are actually practical when you're lifting equipment or ladders?

[00:06:11.420] - Amanda (Service Fitness Advisor)
Yes. Yeah, exactly that. Especially things such as working with the prowler (sled) where you'll be dragging a weight, which can then work similar to the dummy drag that you've got to go through through testing as well. Later on down the line of stages of progression You can also go on, I think we've got online where you can recommend it at weight. So it's like 35 kilogrammes. Someone needs to be able to press above the heads for the ladders. And you've got lots of advice on there, which I strongly recommend putting into a weekly programme as well.

[00:06:50.040] - Host (Lucinda)
We'll definitely put a link to that web page in the episode notes so people can see, like you say, what weight they need to train with.

[00:06:58.080] - Host (Lucinda)
So as you said, there's a lot So there's a lot of preparation that you can do to become a firefighter, to get to the applications stage, feel ready for the fitness test. Are there any common mistakes that you see frequently when people are training for the firefighter fitness?

[00:07:15.800] - Amanda (Service Fitness Advisor)
It's the preparation side of it that I think people mistake. So they can come in not done the treadmill test before, not particularly the bleep test before. That can throw quite a few people off because they're just not used to that type of structure of exercise. Not that it can be intense, but it's the little things that we said, like the turns and the timing and you're breathing on the treadmill. People aren't used to walking. It's such an incline, even though if they go out walking. It's these type of little mistakes. People just give it a try. It's a preparation. They can also become a little bit complacent with it. They're coming feeling ready, but they've not done enough research behind everything. Just researching, really, what the job involves and what the needs are, really.

[00:08:15.000] - Host (Lucinda)
And is this fitness test something they have to do more than when they just apply?

[00:08:19.140] - Amanda (Service Fitness Advisor)
Yes. So, yeah, they've got to do it annually. So once become an on-call firefighter or firefighter, you do the test every year. And we also now have an interim fitness measure in place where that's every six months. So the interim fitness is to stay on top of the test. And the annual test is required as a compulsory test.

[00:08:41.940] - Host (Lucinda)
I'm guessing once you've got it into your weekly training before you apply, it's probably a good routine to keep on top of it and keep it in your routine in the gym.

[00:08:50.580] - Amanda (Service Fitness Advisor)
Definitely. Particularly with the on call, I try and recommend at least monthly. But ideally, if you can come in because you've got the We have to have access to the facilities as well to use a treadmill and the bleep test that we have here. So we strongly encourage people to try and do that at least monthly. If not every week would be ideal.

[00:09:13.540] - Host (Lucinda)
We've just mentioned the interim fitness test that you said, and it helps them maintain the fitness. And you mentioned for on-call, firefighters, trying to do that monthly. Is there any support once someone is in the service to help them with their fitness levels?

[00:09:29.260] - Amanda (Service Fitness Advisor)
Yeah. So The Interim Fitness Measures is six months, so ideally within the 12-month period, halfway through the annual tests. The great thing about the Interim Fitness Measures is if someone finds that they're struggling or they've not really been focused on that element of their fitness recently, they can always reach out to myself and the department, and we're more than happy to give advice advice and guidance on how they can improve their training routine or what they need to do to take the next steps to really making sure that they're comfortable. The last thing we want is anybody turning up to a fitness test and anxiety They're kicking in and they're getting in their own head and telling themselves they're not going to pass it. That's the last thing we want, really. It's good to know that we're here to be approached and ask advice, and we're always willing to give that.

[00:10:31.240] - Host (Lucinda)
Sounds like a fantastic resource.

[00:10:33.680] - Amanda (Service Fitness Advisor)
It is. It should be used.

[00:10:35.680] - Host (Lucinda)
We talked about the maintaining the fitness, how you could prepare for applying. There's things I wouldn't have thought about if I was going to apply to become a firefighter, like hydration and nutrition, which I know is very, very important. So how important is hydration for firefighters, both in training and looking further into the future when they're at an incident?

[00:11:00.420] - Amanda (Service Fitness Advisor)
Yeah, so hydration, generally, in everyday life, is really important, keeping yourself hydrated. If you have a 2% drop in your hydration levels, it can affect your cognitive function, leading to lack of concentration focus, fatigue, you can create headaches. These are all signs that it's possible dehydration there. That can also... Another side effect is hunger as well. It can be a side effect as well. That can then lead on to bad choices. That comes into the nutrition side. You'll reach for easy things to try and replenish the hydration. Use tends to be high sugary food and drinks. Then you've also got the peak in the sugar levels and then the crash in the sugar levels as well. It's really important to try and stay on top of that. Once you get into a routine and you realise your signs and symptoms when you are dehydrated, you can then Keep on top and tackle them, whichever way. Because not everyone likes water. Water is obviously great. It depends on what type of activity levels you have. But I I always encourage, if you're not a water drinker, a low sugar replacement. Anything that's low in sugar or zero sugar for flavour.

[00:12:24.360] - Host (Lucinda)
Are there any practical tips for staying hydrated when, say, maybe you're an on-call firefighter and then you get a shout to a job?

[00:12:30.920] - Amanda (Service Fitness Advisor)
Yeah. So it is knowing your basics. So your basic six to eight glasses of water a day around your two litres. That's a minimum. So everyone really should be having that anyway. If you are active or you've been in hot climate, or you've been poorly, all these type of things will demand more water, more hydration. So that can be up to four litres of fluids a day. Gosh. It's a lot, but it depends on what level 

[00:13:03.400] - Host (Lucinda)
So every day is different, but the minimum, like you said, is 6-8.

[00:13:06.860] - Amanda (Service Fitness Advisor)
Yeah, glasses. Around the two litres mark is what we would say. One of the good little hacks for me, I carry a water bottle everywhere I go. That doesn't matter what your full-time job is. If you work part-time, if you just around the house. I've always tend to have a water bottle around with me full. I carry one in my handbag.

[00:13:31.460] - Host (Lucinda)
Good tip.

[00:13:32.600] - Amanda (Service Fitness Advisor)
It is, Because I'm very active, so it's good to really make sure that we stay hydrated in that way. That is a good way to do it. I always carry the water with you. The other thing to be aware as well, we do supply water on the pumps.

[00:13:49.600] - Host (Lucinda)
Yes,

[00:13:49.920] - Amanda (Service Fitness Advisor)
So if you do get called out, there is water supply on the pumps, bottles of water. So do use them, particularly if it's during the night. You might just need that extra bit of hydration. And it can also just wake you up a little bit as well.

[00:14:02.790] - Host (Lucinda)
Looking now at the nutrition side, what role does nutrition play in fitness and recovery for firefighters?

[00:14:11.300] - Amanda (Service Fitness Advisor)
I would say it's really the same as most people, general. Your nutrition reflects on how you feel, again, on your cognitive function, how you feel within your body, mentally and physically. So For recovery, it's having a balanced diet, making sure that you have as much fresh fruit and vegetables as you can. You get your protein, your carbohydrates in there. If you're having high fats and sugary foods, it can be very lethargic. So it can really dampen the recovery process. If you've been out for a long job or a protracted job, the easy things that you'll reach for, but they're not necessarily going to give you the nutrients and vitamins and minerals that you could have lost from being out for a long time.

[00:15:06.320] - Host (Lucinda)
When you see people meal prepping, that is probably one of your good tips.

[00:15:10.520] - Amanda (Service Fitness Advisor)
It is, yeah. Meal prep as much as you can, particularly if you know that you work full-time. And then you've got your hours on call as well. It really would be so beneficial for you to food prep as much as possible.

[00:15:23.600] - Host (Lucinda)
So are there any go-to meals? I know you've mentioned the pasta, the rice, but any other snacks that would recommend for sustained energy levels or quick recovery?

[00:15:32.900] - Amanda (Service Fitness Advisor)
I would really pick up on things such as your snacks, like fruits and nuts. They're really, really good. So they've got all your benefits. So if you've in the vitamins, minerals, your good fats are in there as well. So again, really good for helping mentally and physically. They're good snacks to really aim for. erm, Food, I'd stay with what I've mentioned, really. Anything that Trying to get your portion of oily fish once a week is always really beneficial. But anything that's fresh is really good. But then looking at anything that's natural produce, really. Whole grains are really great. Things are high in fibre.

[00:16:17.100] - Host (Lucinda)
So what I'm picking up on here for hydration and nutrition is preparation is key. And getting to know what you need before you maybe get that successful application. The more that you practise it beforehand and getting the routine of it, like you said about the fitness, I'm guessing it's good practise and it gets easier to do. Like you said, the 6-8 glasses of water is key. People that aren't in the fire service should be doing that anyway. I'm guessing, like you said, try and start doing that beforehand, know what your go-to snacks are, so then you're ready because I'm assuming you need that when you're on your fitness course.

[00:16:59.220] - Amanda (Service Fitness Advisor)
Yeah, exactly that. If you come in with a healthy lifestyle and a healthy mindset, then all that will do is escalate as you go through. It'll be needed even more. One of the things that we try and really focus on within the service is is the longevity of everything. So yes, it's needed for the job, but it's so beneficial in many more ways as well as just to benefit the job as well. So it's trying to take that approach overall.

[00:17:30.720] - Host (Lucinda)
Once you've got it under key, and like practised, it's going to be easier. Like I said, it's not just going to help you in the job, it will help you in life.

[00:17:38.680] - Host (Lucinda)
We've spoken about nutrition and hydration in fitness and recovery, but I'm thinking more further down the line, is there any impacts or a greater need of hydration, nutrition if they're wearing BA, going into fires, when they're actually actively firefighting? Just for listeners that don't know what BA stands for. Sorry, we are talking a little bit in fire terminology. BA is referring to breathing apparatus.

[00:18:08.460] - Amanda (Service Fitness Advisor)
When we're in BA, it's really important to make sure that you're fueled correctly before the wear. We've had people that think that skipping food due to the thought it might make you feel more comfortable whilst we're in BA. But that can actually lead to your blood sugars and your energy levels dropping. So it's always good to make sure you've got the right carbohydrates and the right fuel within you before you put your BA on and not restrict yourself.

[00:18:45.580] - Amanda (Service Fitness Advisor)
So once you've finished wearing your BA, it's also really important to gradually replenish the nutrients and the fluids, the vitamins that you've lost throughout the wear. That means more throughout the whole day. Once you've finished wearing, take on replenishing the hydration tablets if it's needed. Look at really fresh sources of food. But make sure that you rehydrate over the 24 hour period. And it's not just within the first few minutes or hour.

[00:19:17.820] - Host (Lucinda)
So like you said, it is really important to get that hydration in once you've worn a BA. Is it the same for everyone?

[00:19:24.600] - Amanda (Service Fitness Advisor)
No, not necessarily, because everyone reacts different. So you could be really Really fit. But then you might react different within the breathing operator. You might find that more challenging. It might take more oxygen from you. Compared to somebody else, it's probably not as fit, but they might be fit and healthy, but they don't compete or do anything like that, which someone else might do. It really does affect everyone differently. It can also be if someone's not feeling well, if someone's been unwell recently, you know stress and anxiety is different for everyone as well, particularly when you are training, wearing your BA. It takes time and everyone's effects are different. How you recover and replenish afterwards will be different for the individual.

[00:20:18.880] - Host (Lucinda)
Once you've learned specifically for yourself what helps, it's really key to always have that ready or know what you need, not just what your crew needs.

[00:20:28.870] - Amanda (Service Fitness Advisor)
Exactly, yeah. We are looking at the moment at hydration replenishments, so the hydration tablets and capsules and things like that. But not everybody will need things like this. It depends on the person's lifestyle, diet, routine. They might get everything they need from their normal and natural day and living life, where someone else might be missing. So they might really benefit from that type of the hydration capsules or tablets after wearing BA or being in a prolonged heat environment.

[00:21:04.400] - Host (Lucinda)

So if we're looking at someone who maybe would like to apply soon, whether that be for an on-call role or a wholetime position, both them, firefighters, are there any specific tips that you would give them?

[00:21:16.960] - Amanda (Service Fitness Advisor)
Research. That's one thing I would look for. Look for what the job entails, so you don't come in with any blinkers on, really. You've got your eyes open as much as possible to what's expected. And that's from the fitness element as well as your day to day, what your shift pattern could look like, what your hours could be on call. But it's looking at how it will work for you.

[00:21:45.480] - Host (Lucinda)
So I think this has been a great discussion. I think we definitely covered some really key tips for people, both when they're applying, how to improve their fitness, and obviously nailing that hydration and nutrition before you get to the the incidents. What is the biggest takeaway you'd hope a listener would take away from this episode today?

[00:22:10.060] - Amanda (Service Fitness Advisor)
A healthy lifestyle can go a long way. I think is my biggest takeaway. I hope people get from this. Making health and fitness a main part of everyone's daily routine, anyway, it's also going to be a positive. But if you've got that structure already within your life, When you join the service on call or wholetime, all you'll do then is follow through with it. And it won't be anything that you won't expect. So, yeah.

[00:22:41.720] - Host (Lucinda)
A healthy lifestyle goes a long way.

[00:22:43.790] - Amanda (Service Fitness Advisor)
Yes, that's what I would say.

[00:22:45.420] - Host (Lucinda)

Well, thank you very much for taking your time today to speak to me. I think it's a very good episode. And we'll put all of the links that we've mentioned in the episode notes below.

[00:22:54.940] - Amanda (Service Fitness Advisor)
Perfect. Thank you.

[00:22:55.820] - Host (Lucinda)
Thank you. If you're interested in finding out more about fitness for wholetime and on call at Lancashire Fire and Rescue Service, please head over to our website on either www.lancsfirerescue.org.uk/wholetime or www.lancsfirerescue.org.uk/oncall. The link to both these pages will be in our episode notes below.

[00:23:18.440] - Host (Lucinda)
And remember, if you liked our episode, please like and subscribe, and let's make Lancashire safer together.