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As Cardiovascular fitness is so important to UK Firefighters we on this site are always looking for new and effective ways to stay fit and improve on this type of fitness.
Interval training (also known as 'High intensity interval training' or 'HIIT') really is a time effective way to maintain and improve on firefighter fitness. For those firefighters with little time to train this is the perfect way to stay fit or get fitter.
Yes it is pretty intense, but you can literally do a workout in a matter of minutes! It is said to be as good, if not better at burning body fat than long duration aerobic exercise as it raises your metabolism for hours after exercise.

The following examples should be performed after a full body warm up.

Tabata Training - The 'Tabata' method requires the participant to carry out 20 seconds of ultra intense exercise followed by 10 seconds of rest. This is then repeated 8 times. A total of just 4 minutes!

This method can be done on an exercise bike for example -
Choose a reasonably hard level of resistance. Pedal as fast as you can for 20 seconds, then rest for ten seconds before pedalling as fast as you can for another 20 seconds...repeat until you have completed 8 sets.

Try Tabata on a rowing machine...

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Interval Training
Don't Forget - warm up and cool down

WARNING: Please seek advice from your Doctor before undergoing any exercise recommended on this site.
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