The demands of being a firefighter can be quite high. Firefitghters are called upon to perform at peak capacity under the most arduous conditions. Being physically fit can mean the difference between life and death for them or the victims they race to save. New York City fire captain and personal trainer Michael Stefano has come to the rescue with The Firefighter's Workout Book, the thirty-minute-a-day, train-for-life program that's worked for New York City firefighters and will work for you.

The Firefighter's Workout Book covers all aspects of health and fitness, including strength, cardiovascular, and flexibilitiy trianing. Captain Michael Stefano shows how spending long hours at the gym is unnecessary or even counterproductive. Step-by-step instruction, interspersed with motivational stories based on Stefano's experience as a firefigher, will leave you burning for more.

The workout routines can be tailored to fit individual needs. The illustrated exercise guide features photos of New York City firefighters. You will learn how to stay motivated, set reasonable, attainable goals, and chart your own progress to ensure results. A simple, easy-to-follow nutrition plan is also offered.

The firefighter's workout is a real-life approach to a very common problem: staying in good physical condition with a minimal amount of time and available equipment. With the tools and knowledge provided by The Firefighter's Workout Book, you'll be able to rise above these obstacles to get in the best condition of your life.

Michael Stefano, a captain in the New York City Fire Department as well as a certified personal trainer, has been working with New York City firefighters in the field of exercise and fitness for the past eighteen years. His successful training programs have helped New York's bravest to rise above the challenges and extreme physical demands of firefighting. Using the same principles that worked for firefighters, Michael Stefano has also developed safe and effective exercise routines for the general population. As captain, he is directly responsible for the safety and efficiency of his unit and has been recognized by the department four times for acts of heroism. He lives on Long Island, New York.

'I've been weight training for almost twenty years, and never quite felt I had acheived my body's potential. It seemed I was always lacking something-diet, cardio, stretching, the list goes on. Finding the time to squeeze in my workout was the most frustrating task of all. Finally, I found a workout program that incorporated all the facets of training into a thrity-minute session. The Firefighter's Workout Book by Michael Stafano. This book is the most comprehensive training guide that I've ever read, and it has completely changed my outlook on working out. Captain Mike's book has enabled me to incorporate all aspects of physical fitness into my workout, and has helped me achieve goals I only dreamed of. Thanks, Mike.'-Firefighter Thomas Dandola, Engine Company 324

'Knowing is half the battle, and Michael Stefano has created a book that provides all the information needed for people of all ages and exercise levels to start training for life. I have been training fifteen years, and it wasn't until I started utilizing the firefigher's workout that I was able to reach my full potential and achieve the goals I've set in my life.'-Eugene Ditaranto, Ladder Company 126

'As a battalion chief and twenty-two-year veteran of the FDNY, I have observed first-hand the diference that good physical conditining can make for individuals involved in a demanding professin such as firefighting. I feel that this book will be of great benefit to anyne who is serious about gettng started on a conditioning program, as well as for tose already involved in such a progam and looking for some new insight.'-William Seelig, Battalion Chief, Battalion 49

'As a retired New York firefighter, I've been looking for a progam to help me retain the fitness levels I had when I was running into burning buildings for a living. Michael Stefano has put me on the right track with The Firefigher's Workout Book, a comprehensive workout guide that only takes minutes a day and gets great resutls that can be sustained for a lifetime.'-Thomas Paolino, Retired New York City Firefighter

Contents

Acknowledgments
The Fire Academy
Preface: Transformation
All wet
Chapter One the early days
The benefits of exercise
Teh comeback kid
If you build it, they will work out
Captain marathon
Make the decsiion to change
Coney Island
Chapter Two Mind over matter
1 Setting goals
2 Hocus focus
Unleash the power of your mind
Energizing breath
Preworkout and postworkout-Meditation; Priorities and planning; Review
Bushwick
Chapter Three Principles of the firefighter's workout
1 Cardiovascular conditioning
The target heart-rate zone
Methods of monitoring heart rate
Warming up and cooling down
Choosing the right aerobic conditioning
Cardiovascular training general guidelines
2 Strength training
Fat-burning factories
A special work to women
Strength training overview
Variables of strength training
Strength training general guidelines
3 Flexibility training
Flexibility training general guidelines
4 Putting it all together
How to structure your workout program
Equipment
functional fitness
A plan
integration
Chow's not on
Chapter Four Chow's on
1 The four food groups
Nutrient density
Guidelines
2 Six major classes of nutrients
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
Fiber
3 The meal plan
Sample meal plans
Review
Red hook
Chapter Five Exercises and routines
1 Strength-training exercises
2 Flexibility exercises
3 Routines
The shirt
Chapter Six Evaluating your program
1 Fitness assessment
2 Rest and recuperation
Overtraining
A word to seniors
Other risk factors
Bed Stuy
Chapter Seven
Park slope
What's so great about being a firefighter
Chapter Eight Conclusion and review
The mental game
Cardiovascular conditioning
Strength training
Flexibilitiy training
Nutrition
Appendix A Glossary of common jargon
Appendix B Anatomically correct
Appendix C Blank charts