Work Out Smarter

      Each month, the staff at the St. Joseph's / Candler Wellness Center will try to help you plan a better holistic exercise routine. Each segment will try to focus on at least one aspect of training (specificity, overload, progression, nutrition, etc…).

      LEG DAY!! These words make most people cringe, so they forget about leg day. When was the last time you actually worked out your legs? (Normal everyday firefighter activity does NOT count as a leg workout). I see a lot of firefighters work out every day, and only a hand full work out legs. Performing leg exercises should be just as important, IF NOT MORE IMPORTANT, than upper body exercises. You do not have to “max out” on legs to reap benefits. Try to give your legs something that they do not get on a regular basis. OVERLOAD their normal activity and watch them get stronger.

Here is something to get you going:

Barbell/Dumbbell Squat  3 x 12 (start with your body weight and increase slightly each set)

Single Leg Press   3 x 12 (same as above) **this can be substituted for Squats

Leg Curls   3 x 10

Lunges (w, w/o weight)  3 x 10 on each leg

Step-ups (w, w/o weight)  3 x 10 on each leg

Remember: the goal is not to see how much weight you can lift, but rather stressing your muscles a little more than usual causing them to adapt to the change. Your muscles will become stronger and more conditioned.

If you have any questions please feel free to contact Drew McKenzie @ either MCKENZIED@sjchs.org or drewnmckenzie@yahoo.com .