Building strength is the main goal for female firefighters, who are at a natural disadvantage. Working out three or four times per week, most perform a powerlifting routine, using heavier weights and performing fewer reps. Men grow up doing these things. Women have to second-guess instead of acting on second nature. We have to work harder and smarter.
Cardiovascular stamina is as important as muscle strength.
Each workout begins and ends with flexibility training. Michael Stefano, a 17-year veteran of the New York City Fire Department and a certified personal trainer. Nutrition awareness is changing that. Now there's more fish and chicken. And instead of canned or frozen foods, we take the time to fix fresh vegetables.