OVERWEIGHT, OBESE, UNFIT UK FIREFIGHTERS - ARE THE PUBLIC AT RISK?
Email: glen@gtpersonaltrainer.co.uk
Website: www.gtpersonaltrainer.co.uk
This topic is a very important one, and as such this article is always going to be a work in progress; even after I put the article in the public domain, I will always be adding to it as more information comes to light over the coming years.
Like many other academics and fitness professionals, I have been gathering, and processing, a huge amount of information which I have been sent by almost every UK Fire & Rescue Service (FRS) (via Freedom of Information requests) e.g. fitness test results for thousands of firefighters/operational staff, along with tables/spreadsheets relating to their measures of firefighters/operational staffs health.
Then there are countless reports and studies to include, or make reference to, which relate to the levels of overweight / obesity, and lack of operational physical fitness, of UK firefighters, their prevelance of cardiac arrest due to their lack of even basic health & fitness and also references which need to be made to the 'unique culture' within the UK Fire & Rescue Service which prevents these important issues being tackled (e.g. 'Fitting In').
For the small minority of UK firefighters/FRS operational staff who take their role seriously, and maintain their operational fitness, along with their day-to-day operational skills, it is a shame that they are linked to the vast majority of UK firefighters/operational staff who neglect their contractual requirements to maintain their operational fitness.
It is also disgraceful that HM Government, and the heads of Fire & Rescue Services across the UK, do not insist on changes to be made which would tackle such an important issue; and support those staff who are charged with making such changes.
As I have come to expect from such a group of petty, self-obsessed, egotistical, individuals, I have had plenty of hateful comments made directly to me about the immotive issues within this blog. These are made from ex-directory phones and/or call boxes, and fake emails, making it impossible for me to return calls/emails, or report their comments as formal complaints to their FRS for investigation.
Firefighters/FRS operational staff seem to think that everyone in the world dreams of being a firefighter; and anyone who critisises them or their profession must be someone who has tried and failed to gain employment to the fire service, and also must then never call on them in an emergency.
Having unfortunately worked for a large UK FRS (Cheshire FRS, 2010 - 2015) I can honestly say that, with very little being done throughout the day, except eating, watching TV and moaning about how hard done by they are, I, and no doubt the majority of the population, couldn't put myself through the endless hours of boredom. In fact, when asking about the normal day-to-day of being a firefighter, one firefighter from Warrington fire station once said to me that "to be completely honest with you Glen, the job's more of sedentary role nowadays". It does though partly explain why so many of them have secondary employment on their 4 days off, to stimulate their brains even by a little?
Anyway, back to the more important topic/problem of their levels of overweight, obesity and lack of fitness; as a Fitness Advisor for approximately 12 months within Cheshire FRS, I can honestly say that I have witnessed first hand the depths to which firefighters/FRS operational staff will stoop too when they feel that their current, lazy way of working is under threat from possible changes (for example: when I began making recommendations for important changes, to the fitness policy, fitness test and to the day-to-day operation, to improve operational fitness and tackle the levels of overweight and obesity, numerous firefighters colluded together and, supported by senior management, brought made up complaints to HR in order to try to put a stop to my progress; meetings that followed resulted in a recording of an extremely vitriolic conversation between 2 members of senior management from Cheshire FRS, which resulted in one being dismissed and the other receiving a final warning; such comments as "how out of sync would it look if we went straight to a bullet" were recorded, which proves that senior management within the UK FRS will make things fit in order to halt anyone making changes!.
UK FRS very often hide their endemic poor treament of staff behind a saying that "the fire service is a 'unique culture'"; they are right, I soon realised that the majority of firefighers/FRS operational staff were horrible, selfish, lazy individuals clinging for dear life to an out of date perception of what a firefighter is, and also to the undeserved automatic respect they receive from members of the general public. In reality there is an unbelieveable pack-mentality, and they have a normality which is immoral and corrupt, and which regularly sees colusion between firefighters/FRS operational staff to tackle anyone who steps in to try to make changes; and because managers and senior managers within UK FRS have risen through the ranks they are very aware of this and are very reluctant to make the many necessary changes.
But, without these changes being made, these overweight, obese and unfit firefighters/FRS operational staff are potentially putting the lives of members of the general public at risk.
The fact that almost all staff, employed to deal with the fitness and health of firefighters/FRS operational staff, are ex firefighters only adds to the fact that this problem will never be tackled as it should; because these ex-firefighters 'know the system' and are reluctant to push for the changes which actually need to be implemented.
As I've mentioned, I worked for Cheshire FRS as a Fitness Advisor for just over 12 months (in 2015/16), and from my very first week at headquarters I became alarmed at the unhealthy lifestyles, laziness and levels of overweight and obesity, along with the serious lack of operational fitness, of their firefighters and FRS operational staff.
Unhealthy lifestyles, overweight and obesity aside, the fact that such an easy fitness test, as The Chester Treadmill Test (CTT), required such a high percentage of said staff to have to work at near maximal effort to simply walk on a slow moving treadmill for 12 minutes is worrying in such an emergency service as the Fire Service.
In fact, the Chief and both Assistant Chef Fire Officers at the time regularly let it be known that they too would be taking the CTT as part of their annual fitness test; and that they too would adhere to the same pass mark as all other operational firefighters, thus proving that even the Chief and Assistant Chiefs are maintaining their operational fitness to the same standard as front-line firefighters. The reality was quite a different story, and proved yet more manipulation and corruption within the FRS. One Assistant Chief Fire Officer completed the CTT on merits, but retired son afterwards. The other Assistant Chief Fire Officer (who then went on to become Cheif Fire Officer at Cheshire Fire Service) completed the CTT, but found it extremely difficult. The Chief Fire Officer (PH) actually didn't pass the CTT, in fact he failed by quite some distance! but his paperwork stated otherwise; this is because prior to me fitness testing this particular Chief Fire Officer, both my 'grandparent' manager and line manager met with me and told me in no uncertain terms was he to be recorded as failing the CTT, no matter what level he completed (well, can you imagine the front-line firefighters' reaction? particularly when he had stated that he would be taking and passing the same fitness test). So, when he failed to complete the CTT, I met with my managers again and, extremely reluctantly, completed the relevant paperwork to show that the Chief had passed his CTT. My grandparent manager (who, since my leaving the FRS, may now even be assistant chief!) and Health & Safety line manager breathed a huge sign of relief, and everyone carried as normal, believing that the Chief was as fit as every other firefighter. I expressed my feelings to both managers asap and, with my knowledge of what had happened, alarm bells obviously started ringing for them both.
Anyway, to help operational staff to gradually increase their cardiorespiratory fitness, and pass the annual CTT, I put together the article and workouts below.
The CTT is used by many worldwide; therefore, this article will help anyone to increase their aerobic capacity and cardiorespiratory fitness, not just firefighters.
During my time at Cheshire FRS, Bath University were developing a fireground/drill-yard fitness test, which specifically replicated the tasks/role/demands of a firefighter. To ensure operational fitness is maintained, and tested, this drill-yard fitness test should really be the annual fitness test implimented by all UK fire services, in place of the Chester Treadmill Test/Chester Step Test or Bleep Test. However, at the time of writing this article, as this fitness test was considerably more demanding, UK fire services were extremely reluctant to impliment it as their annual fitness test; this is simply because they are well aware of the levels of overweight and obesity, along with the lack of operational fitness of their firefighters, and as a direct result of which it would mean a high fail rate and large numbers of firefighters 'off-the-run' due to them being incapable of maintaining their operational fitness.
As mentioned above, you have to ask yourself - is allowing overweight, obese, unhealthy and unfit firefighters to remain operational a risk to the general public?
Firefighters & FRS operational staff who are overweight/obese and unfit can often experience problems in being able to perform their role competently e.g. limitations to limb ranges of motion due to large body composition, inability to work in confined spaces due to large body composition, low aerobic capacity due to a lack of cardiorespiratory fitness/health, less time within incidents where BA-wear is required due to their lack of cardiorespiratory fitness and their faster emptying of the cylinder, higher prevalence of cardiac arrest, stroke, angina etc during physical activity due to a lack of cardiorespiratory fitness/health and the sudden change from near resting to near maximal heart rate during incidents etc.
Overweight, Obesity and unfit firefighters is nothing new; the UK FRS is clearly worried about the lack of operational fitness/capability, along with the ever increasing levels of overweight and obesity, and the lack of health and fitness of its operational staff. During the FireFit Conferences in 2014, 2015 and 2016 there were several experts who gave talks on obesity, cardiac arrest prevelence of unfit/unhealthy firefighters, the changes which need to be made to annual fitness testing etc. However, these FireFit Conferences are clearly a complete waste of tax payers money because, no matter how valuable the information spoken about, the fitness advisors aren't allowed/are scared to implement any changes.
In the vast majority of job roles it is entirely up to the individual if he/she decides to be underweight, normal weight, overweight or obese, healthy or unhealthy etc. However, as UK FRS acknowledge every year at FireFit, with such an important role as a firefighter, it is unacceptable for any operational staff to be overweight, obese or unfit. When the lives of the general public are at risk, along with the risk to the lives of the firefighters themselves, firefighters must be a healthy weight, and fit & strong throughout their career to be able to be capable of doing their role correctly and safely.
With the above question in mind, in late 2016 I sent a Freedom Of Information request to every fire service within the UK. I asked for their latest fitness test results for all operational staff, along with how many passed the test first time, how many failed the test and needed retest(s), how many failed the test etc, their chosen method of fitness testing and also their chosen method(s) of measuring the operational staff health. Of course, there are several ways of measuring a persons health; however, those fire services who did any measuring only did so using the BMI. Importantly, I did not ask for personal details (e.g. name, watch, station, rank etc).
I am very grateful to those FRS who have sent me their information. I now have this information from nearly every UK FRS and will combine the data in another article later in 2017.
This article will then be available on the internet, as well as being sent to every UK Fire Authority member, HM Government along with the national and local press.
During my time with CHeshire FRS I devised not only the below advice for firefighters/operational staff to train for and pass the CTT, I also put together a booklet containing advice about each of the selection tests, together with very detailed exercise workouts for potential new recruits which would ensure they were physically prepared for the demands of such selection tests; I also put together advice and workouts which would enable any firefighter to train for and pass the new fireground fitness test. I planned to make this a long-term career and make lots of important changes, which would have ensured the health, fitness and safety of every member of FRS operational staff; so that they could perform their day-to-day duties with ease and also ensure they returned home to their families at the end of each shift. However, it seems the really, the UK FRS aren't concerned with this.
Unhealthy lifestyles, overweight and obesity aside, the fact that such an easy fitness test, as The Chester Treadmill Test (CTT), required such a high percentage of said staff to have to work at near maximal effort to simply walk on a slow moving treadmill for 12 minutes is worrying in such an emergency service as the Fire Service.
In fact, the Chief and both Assistant Chef Fire Officers at the time regularly let it be known that they too would be taking the CTT as part of their annual fitness test; and that they too would adhere to the same pass mark as all other operational firefighters, thus proving that even the Chief and Assistant Chiefs are maintaining their operational fitness to the same standard as front-line firefighters. The reality was quite a different story, and proved yet more manipulation and corruption within the FRS. One Assistant Chief Fire Officer completed the CTT on merits, but retired son afterwards. The other Assistant Chief Fire Officer (who then went on to become Cheif Fire Officer at Cheshire Fire Service) completed the CTT, but found it extremely difficult. The Chief Fire Officer (PH) actually didn't pass the CTT, in fact he failed by quite some distance! but his paperwork stated otherwise; this is because prior to me fitness testing this particular Chief Fire Officer, both my 'grandparent' manager and line manager met with me and told me in no uncertain terms was he to be recorded as failing the CTT, no matter what level he completed (well, can you imagine the front-line firefighters' reaction? particularly when he had stated that he would be taking and passing the same fitness test). So, when he failed to complete the CTT, I met with my managers again and, extremely reluctantly, completed the relevant paperwork to show that the Chief had passed his CTT. My grandparent manager (who, since my leaving the FRS, may now even be assistant chief!) and Health & Safety line manager breathed a huge sign of relief, and everyone carried as normal, believing that the Chief was as fit as every other firefighter. I expressed my feelings to both managers asap and, with my knowledge of what had happened, alarm bells obviously started ringing for them both.
Anyway, to help operational staff to gradually increase their cardiorespiratory fitness, and pass the annual CTT, I put together the article and workouts below.
The CTT is used by many worldwide; therefore, this article will help anyone to increase their aerobic capacity and cardiorespiratory fitness, not just firefighters.
During my time at Cheshire FRS, Bath University were developing a fireground/drill-yard fitness test, which specifically replicated the tasks/role/demands of a firefighter. To ensure operational fitness is maintained, and tested, this drill-yard fitness test should really be the annual fitness test implimented by all UK fire services, in place of the Chester Treadmill Test/Chester Step Test or Bleep Test. However, at the time of writing this article, as this fitness test was considerably more demanding, UK fire services were extremely reluctant to impliment it as their annual fitness test; this is simply because they are well aware of the levels of overweight and obesity, along with the lack of operational fitness of their firefighters, and as a direct result of which it would mean a high fail rate and large numbers of firefighters 'off-the-run' due to them being incapable of maintaining their operational fitness.
As mentioned above, you have to ask yourself - is allowing overweight, obese, unhealthy and unfit firefighters to remain operational a risk to the general public?
Firefighters & FRS operational staff who are overweight/obese and unfit can often experience problems in being able to perform their role competently e.g. limitations to limb ranges of motion due to large body composition, inability to work in confined spaces due to large body composition, low aerobic capacity due to a lack of cardiorespiratory fitness/health, less time within incidents where BA-wear is required due to their lack of cardiorespiratory fitness and their faster emptying of the cylinder, higher prevalence of cardiac arrest, stroke, angina etc during physical activity due to a lack of cardiorespiratory fitness/health and the sudden change from near resting to near maximal heart rate during incidents etc.
Overweight, Obesity and unfit firefighters is nothing new; the UK FRS is clearly worried about the lack of operational fitness/capability, along with the ever increasing levels of overweight and obesity, and the lack of health and fitness of its operational staff. During the FireFit Conferences in 2014, 2015 and 2016 there were several experts who gave talks on obesity, cardiac arrest prevelence of unfit/unhealthy firefighters, the changes which need to be made to annual fitness testing etc. However, these FireFit Conferences are clearly a complete waste of tax payers money because, no matter how valuable the information spoken about, the fitness advisors aren't allowed/are scared to implement any changes.
In the vast majority of job roles it is entirely up to the individual if he/she decides to be underweight, normal weight, overweight or obese, healthy or unhealthy etc. However, as UK FRS acknowledge every year at FireFit, with such an important role as a firefighter, it is unacceptable for any operational staff to be overweight, obese or unfit. When the lives of the general public are at risk, along with the risk to the lives of the firefighters themselves, firefighters must be a healthy weight, and fit & strong throughout their career to be able to be capable of doing their role correctly and safely.
With the above question in mind, in late 2016 I sent a Freedom Of Information request to every fire service within the UK. I asked for their latest fitness test results for all operational staff, along with how many passed the test first time, how many failed the test and needed retest(s), how many failed the test etc, their chosen method of fitness testing and also their chosen method(s) of measuring the operational staff health. Of course, there are several ways of measuring a persons health; however, those fire services who did any measuring only did so using the BMI. Importantly, I did not ask for personal details (e.g. name, watch, station, rank etc).
I am very grateful to those FRS who have sent me their information. I now have this information from nearly every UK FRS and will combine the data in another article later in 2017.
This article will then be available on the internet, as well as being sent to every UK Fire Authority member, HM Government along with the national and local press.
During my time with CHeshire FRS I devised not only the below advice for firefighters/operational staff to train for and pass the CTT, I also put together a booklet containing advice about each of the selection tests, together with very detailed exercise workouts for potential new recruits which would ensure they were physically prepared for the demands of such selection tests; I also put together advice and workouts which would enable any firefighter to train for and pass the new fireground fitness test. I planned to make this a long-term career and make lots of important changes, which would have ensured the health, fitness and safety of every member of FRS operational staff; so that they could perform their day-to-day duties with ease and also ensure they returned home to their families at the end of each shift. However, it seems the really, the UK FRS aren't concerned with this.
TRAINING FOR, AND PASSING, THE CHESTER TREADMILL TEST
Why do we do the test?
The Chester Treadmill Test
has been developed as a sub-maximal fitness test. However, for some it will
feel more like a maximal test.
The test allows UK Fire & Rescue Services to record the cardiorespiratory fitness, or
aerobic capacity (also termed VO2Max) of operational staff.
The test is used to ensure
operational fitness, particularly when using Breathing Apparatus (BA).
Firefighting activities,
with additional weight of equipment i.e. hoses or BA sets, has been classed as
requiring energy and oxygen uptake per minute of 35.6 VO2, at exertion rates of
13 - 15 (somewhat hard - hard, based on the Borg scale), for up to 25 minutes.
The standard to be classed
as fit, and remain operational, without an improvement plan is 42.3 VO2Max.
This value of 42.3 is
approximately 20% higher than the minimum required of 35.6. This ensures that
the firefighter always has a reserve of approximately 20% aerobic capacity 'in
the tank' if working at 80% aerobic capacity.
Below are the Fitness
Rating tables for both Males and Females.
Using information
recorded, on the Data Collection and Graphic Analysis form, an individual’s
level of fitness can be rated.
MALE AGE GROUPS
|
||||||
Fitness rating
|
15-19
|
20-29
|
30-39
|
40-49
|
50-59
|
60-65
|
Excellent
|
60+
|
55+
|
50+
|
46+
|
44+
|
40+
|
Good
|
48-59
|
44-54
|
40-49
|
37-45
|
35-43
|
33-39
|
Average
|
39-47
|
35-43
|
34-39
|
32-36
|
29-34
|
25-32
|
Below Average
|
30-38
|
28-34
|
26-33
|
25-31
|
23-28
|
20-24
|
Poor
|
<30
|
<28
|
<26
|
<25
|
<23
|
<20
|
FEMALE AGE GROUPS
|
||||||
Fitness rating
|
15-19
|
20-29
|
30-39
|
40-49
|
50-59
|
60-65
|
Excellent
|
55+
|
50+
|
46+
|
43+
|
41+
|
39+
|
Good
|
44-54
|
40-49
|
36-45
|
34-42
|
33-40
|
31-38
|
Average
|
36-43
|
32-39
|
30-35
|
28-33
|
26-32
|
24-30
|
Below Average
|
29-35
|
27-31
|
25-29
|
22-27
|
21-25
|
19-23
|
Poor
|
<29
|
<27
|
<25
|
<22
|
<21
|
<19
|
What Is VO2Max?
A persons VO2Max is the
maximum amount of oxygen your body can use during exercise/physical activity.
It is also a measure of
determining a persons capacity to perform sustained physical activity, and is
linked to aerobic endurance.
VO2Max is measured in
millimetres of oxygen, used in 1 minute, per kilogram of bodyweight.
This measurement is
generally considered the best indicator of a persons cardiorespiratory fitness
and aerobic endurance.
It is a combination of how
much oxygen your lungs can take in, convert into the bloodstream, then pump
throughout your body by your heart; and how efficient your muscles are in
consuming and converting oxygen for use.
Since oxygen
is the most critical component during most physical activities, the VO2Max is
the best measure of your cardiorespiratory fitness.
During any
VO2max test, as you perform the test, your VO2 rate will increase, and continue
to increase, until a point at which it can increase no more/plateaus. This
plateau, of where you can no longer utilize oxygen any faster, is your VO2Max.
The higher a persons VO2Max, the better their fitness level.
The Chester Treadmill Test (CTT)
The Chester Treadmill Test
is a cardiorespiratory, and muscular endurance, test lasting 17 minutes,
covering just over 1.5km, at a test speed of 6.2km/h.
(It is important to note that the official CTT lasts only 12 minutes. However, some treadmills are set up in such a way that includes a 2 minute warm-up and a 3 minute cool-down period).
The test begins with a 2
minute warm-up on a flat treadmill, at a speed of 4km/h; the treadmill then
speeds up to the test speed of 6.2km/h, again on a flat treadmill, for a
further 2 minutes.
From this point on the
speed stays at 6.2km/h, until the speed and incline reduce for the cool-down
period.
Following the 4 minute period
on level 0 / flat treadmill, the incline increases to level 3 (3%) for another
2 minutes.
The incline continues to
increases by 3 levels (3%) every 2 minutes, (6, 9, 12) until it reaches the
final component of the test where it reaches its highest incline of level 15
(15%) with 5 minutes left on the clock.
This incline of level 15
(15%) last just as long as the other progressions (2 minutes), before the
treadmill decreases the incline back to level 3 (3%) incline for 1 ½ minutes
and then down even further, to a flat treadmill, for the final 1 ½ minutes.
This last 3 minutes counts as your cool-down period.
Most people find that they
can manage the warm-up and the first 4 incline increases, up to level 6 (6%)
incline, quite well.
However, from level 6
incline the muscles in the adductors (inner thighs), glutes (bum), calves
(lower leg), quadriceps (thighs), erector spinae (lower back) and abdominals
(midriff/stomach) start to feel the demands of the test.
At this point there is obviously
a greater cardiorespiratory demand, and most people start to feel the need to
concentrate more on their breathing, as well as their walking form/technique
and their effort level.
Training advice, for how to pass the Chester Treadmill
Test
There are a number of ways
to increase your cardiorespiratory fitness, in order to pass the Chester
Treadmill Test; below are just a few.
Repetition
& Adaptation
The body is an amazing
‘machine’, and as such will adapt and evolve as a result of exposure to most
situations.
In physical
activity/training terms this is effectively what is known as ‘overload’ - basically,
you put the body through a certain training workout, the body recognises the
increased demand(s), and evolves to become stronger/fitter so that the tasks
are easier to perform.
In relation to the Chester
Treadmill Test, simply performing the test on a regular basis will allow the
body to recognise and adapt to the cardiorespiratory and muscular demands,
therefore making the test easier to perform.
So, in simple terms, once,
twice or three times a week, hit the treadmill and perform the Chester
Treadmill Test in its entirety.
Performance Treadmill Test
step-by-step set up:
1. Press the Select
button until the small circular orange light appears above the User 1 option on the right.
2. Press the Enter
button.
3. The time will show 30.00
4. Using the + and – Speed buttons, reduce this until it
reads 17:00 minutes.
5. Press the Enter
button.
6. In the top right hand corner of the display Calories
will start to flash with a reading of 80; just press the Enter button to move on from this.
7. Press the small green Start
button, which is in the middle of the display in between the Speed and Incline
buttons.
8. 3….2….1… will move from right to left across the
display after which the treadmill belt will begin to move slowly (4km/h) and
the fitness test will begin.
Gradual
increases in speed
Another good training
technique is to regularly complete the test, including the incline increases
every 2 minutes (see Table 2 below), but at a slower speed.
To ensure continual
fitness progression I’d recommend that you perform this method 2 - 3 times per
week.
The test itself requires
you to walk at a speed of 6.2km/h for 12 minutes. Therefore, over an 8 week
period, regularly complete the entire test but with gradual/weekly speed
increases (see Table 1).
This way your body will
adapt to the incline increases better, and over the 8 week period you will also
become accustomed to the test speed of 6.2km/h.
Use the following workout
tables.
Table 1
Chester
Treadmill Test Gradual Speed Increase Workout
|
|
Week
|
Treadmill Speed
|
1
|
4.5 km/h
|
2
|
4.8 km/h
|
3
|
5.0 km/h
|
4
|
5.2 km/h
|
5
|
5.5 km/h
|
6
|
5.8 km/h
|
7
|
6.0 km/h
|
8
|
6.2 km/h
|
Table 2
Chester
Treadmill Test Gradual Speed Increase Workout
|
|
Minute
|
Incline
|
0-2
|
0 (warm-up)
|
2-4
|
0
|
4-6
|
3
|
6-8
|
6
|
8-10
|
9
|
10-12
|
12
|
12-14
|
15
|
14-17
|
0 (cool-down)
|
Gradual Speed
Increase Workout - Treadmill Set-Up
Press the ‘Select’ button
until the little light appears above the ‘Manual’ option; which is the top
option on the left.
Press the ‘Start’ button.
Press the + button to increase
the treadmill speed to the relevant weekly speed in Table 1.
Press the ^ button every 2
minutes to increase the treadmill incline as per Table 2.
In order to replicate the
Chester Treadmill Test, following the 2 minute warm-up component, press the ^
button to increase the treadmill incline by 3 levels / 3% every 2 minutes
(minutes 4, 6, 8, 10 and 12).
Count your
steps
Another good piece of
advice, which is very easy for you to implement, is to count the number of
steps you take to complete a particular distance, or in this case each 2 minute
stage of the test.
Then, after each gradual
increase of the treadmill, you know how many steps it will take until the next
incline increase; and when the test is at its most difficult, the level 15
incline, you will find it easier to push yourself to complete the relevant
number of steps, in the knowledge that you will soon be starting the much
easier cool-down component of the test.
For example, if you take
150 steps to complete each 2 minute period of the test, you simply concentrate
on counting up to your 150 steps during the more demanding components of the
test. This helps to take your mind off the test, and will help you to complete
the test much easier than if you were simply trying to push yourself through
it. You are also aware that any component of the test which you find
particularly hard, you only have to complete 150 steps.
Paula
Radcliffe counts to 100; "It's important not to panic and to keep focused.
Use little techniques to make yourself think about the moment, whether it's
singing to yourself, counting landmarks or counting in your head – anything”.
"I
used to count to 100 three times in my head and I knew that was roughly a
mile”.
"That
helped me break down the mile into smaller chunks so instead of thinking 'I've
got 12 miles left', you're just counting 'one, two, three...' and that's all
you're thinking about. You will disappear into your own little world”.
Gradual Time
Increases Workout
If you feel that you can complete the test, but are
struggling with the length of time in which you perform each incline increase,
then simply break down the test into more manageable times, and work up to the
test times.
For example, perform each incline for just 30 seconds,
and increase the length of time which you perform each incline at over an 8
week period.
Treadmill Set-Up
- Again, using the treadmill ‘Manual’ option, as per the ‘Gradual Speed
Increase Workout - Treadmill Set-Up’ information above; following the warm-up
period of 2 minutes at level 0 and 4km/h, simply increase the speed to the test
speed (6.2km/h) then perform each gradual incline for 30 seconds for week 1; 45
seconds for week 2; 1 minute for week 3 and so on, up to the 2 minutes at week
8.
Chester Treadmill Test Time Increases Workout
|
|||||||||||||
WEEK ONE
|
WEEK TWO
|
||||||||||||
Time
|
Incline
|
Time
|
Incline
|
||||||||||
2 minutes
|
0 (warm-up)
|
2 minutes
|
0 (warm-up)
|
||||||||||
1 minute
|
0
|
1 minute
|
0
|
||||||||||
30 seconds
|
3
|
45 seconds
|
3
|
||||||||||
30 seconds
|
6
|
45 seconds
|
6
|
||||||||||
30 seconds
|
9
|
45 seconds
|
9
|
||||||||||
30 seconds
|
12
|
45 seconds
|
12
|
||||||||||
30 seconds
|
15
|
45 seconds
|
15
|
||||||||||
3 minutes
|
0 (cool-down)
|
3 minutes
|
0 (cool-down)
|
||||||||||
WEEK THREE
|
WEEK FOUR
|
||||||||||||
Time
|
Incline
|
Time
|
Incline
|
||||||||||
2 minutes
|
0 (warm-up)
|
2 minutes
|
0 (warm-up)
|
||||||||||
1 minute
|
0
|
1 minute
|
0
|
||||||||||
1 minute
|
3
|
1 minute 10 seconds
|
3
|
||||||||||
1 minute
|
6
|
1 minute 10 seconds
|
6
|
||||||||||
1 minute
|
9
|
1 minute 10 seconds
|
9
|
||||||||||
1 minute
|
12
|
1 minute 10 seconds
|
12
|
||||||||||
1 minute
|
15
|
1 minute 10 seconds
|
15
|
||||||||||
3 minutes
|
0 (cool-down)
|
3 minutes
|
0 (cool-down)
|
||||||||||
WEEK FIVE
|
WEEK SIX
|
||||||||||||
Time
|
Incline
|
Time
|
Incline
|
||||||||||
2 minutes
|
0 (warm-up)
|
2 minutes
|
0 (warm-up)
|
||||||||||
1 minute
|
0
|
1 minute
|
0
|
||||||||||
1 minute 20 seconds
|
3
|
1 minute 30 seconds
|
3
|
||||||||||
1 minute 20 seconds
|
6
|
1 minute 30 seconds
|
6
|
||||||||||
1 minute 20 seconds
|
9
|
1 minute 30 seconds
|
9
|
||||||||||
1 minute 20 seconds
|
12
|
1 minute 30 seconds
|
12
|
||||||||||
1 minute 20 seconds
|
15
|
1 minute 30 seconds
|
15
|
||||||||||
3 minutes
|
0 (cool-down)
|
3 minutes
|
0 (cool-down)
|
||||||||||
WEEK SEVEN
|
WEEK EIGHT
|
||||||||||||
Time
|
Incline
|
Time
|
Incline
|
||||||||||
1 minute 45 seconds
|
0 (warm-up)
|
2 minutes
|
0 (warm-up)
|
||||||||||
1 minute 45 seconds
|
0
|
2 minutes
|
0
|
||||||||||
1 minute 45 seconds
|
3
|
2 minutes
|
3
|
||||||||||
1 minute 45 seconds
|
6
|
2 minutes
|
6
|
||||||||||
1 minute 45 seconds
|
9
|
2 minutes
|
9
|
||||||||||
1 minute 45 seconds
|
12
|
2 minutes
|
12
|
||||||||||
1 minute 45 seconds
|
15
|
2 minutes
|
15
|
||||||||||
3 minutes
|
0 (cool-down)
|
3 minutes
|
0 (cool-down)
|
||||||||||
Perform the
test at a faster speed, or steeper incline
In the vast majority of
physical training, if your muscular and/or cardiorespiratory systems regularly
work at a particular intensity, then are required to perform a similar task at
a lesser intensity, then it stands to reason that you will find the lesser
intensity much easier to complete because your body is more accustomed to
working at the harder intensity.
With this in mind, to
ensure the Chester Treadmill Test is well within your physical fitness
capabilities you can perform the test regularly, but at a slightly higher speed
and/or incline.
It is important not to go
overboard though, the increases need to be both gradual and achievable.
Following the normal
warm-up speed (4.0km/h), perform the entire test at 6.3km/h; which is just
0.1km/h faster than the actual test speed of 6.2km/h. You can then increase
this by just 0.1km/h every 2 - 3 weeks (see Table 1 below). It is important to
remember that the test is meant to be performed at a fast walking pace.
Therefore, there is no point in increasing the speed to such an extent that you
are required to jog.
Table 1
Increases in Speed
|
|
Week
|
Treadmill Speed
|
1
|
6.2km/h
|
2
|
6.2km/h
|
3
|
6.2km/h
|
4
|
6.3km/h
|
5
|
6.3km/h
|
6
|
6.3km/h
|
7
|
6.4km/h
|
8
|
6.4km/h
|
Similarly with the
incline, there’s no point in pushing yourself to a level 17 (17%) incline (if
your treadmill inclines to such a high level). Just work through the 6
different stages of the test, systematically increasing the incline you are
working at by 1 level (1%) higher is more than enough (see Table 2 below).
Unfortunately the T97
treadmills on all CFRS stations don’t have the option to be inclined higher
than level 15 (15%), so CFRS staff aren’t currently able to workout at a slightly
higher incline of 15.5 or 16% to produce the additional stress needed to make
the final level feel easier.
Table 2
Increases in Incline
|
|
Week
|
Treadmill Incline
|
1
|
0, 3, 6, 9, 12, 15
|
2
|
0, 3, 6, 9, 12, 15
|
3
|
0, 4, 7, 9, 12, 15
|
4
|
0, 4, 7, 9, 12, 15
|
5
|
0, 4, 7, 10, 12, 15
|
6
|
0, 4, 7, 10, 12, 15
|
7
|
0, 4, 7, 10, 13, 15
|
8
|
0, 4, 7, 10, 13, 15
|
Perform the
steeper components of the test for longer.
As mentioned earlier, if
you perform any form of physical activity at a higher level than you are
expected to work at, then you muscular and cardiorespiratory systems will find
the lesser intensity easier to perform, as they have become accustomed to
working much harder.
With this in mind, if you
are currently able to complete the full 17 minutes of the Chester Treadmill
Test but either want to increase your VO2Max score, or struggle during the
steeper 12 and 15 inclines, then, keeping the speed at the fitness test speed
of 6.2km/h and using the manual option on the treadmill, you can simply use the
levels 0, 3, 6 and 9 as a thorough warm-up, by walking on each level for just 1
minute, then increase the incline to level 12 and walk for longer than the
fitness time of 2 minutes.
Once you’ve adapted to
walking, at 6.2km/h for 5 - 10 minutes on the level 12 incline you can progress
to working at the final fitness test incline of 15, and again perform this
component for 5 minutes+ (longer than the test time of 2 minutes).
For those of you who enjoy
running, but experience tightness or inflammation in your Achilles or calves,
walking on a treadmill at 6.2 - 6.4km/h speed on a 15 incline has been found to
require the same physiological demand as running, but without the excessive
‘pounding’ through every stride.
Therefore, as a
cardiorespiratory workout, or as a component of your rehabilitation, you can
apply this method to increase your cardiorespiratory fitness without the injuries.
As with most forms of
physical activity, progression needs to be gradual and achievable in order to
be maintained and improved upon. Therefore, don’t jump from performing the
level 12, or 15, inclines for 2 minutes to an unachievable time.
You can start off by
simply adding just 10 seconds. If you perform the test in this way at least
once a week, then you will reach the 10 minute mark in no time, and your body
will have adapted stronger and fitter to the steady, achievable, increase in
demand.
If you then perform a
thorough warm-up (total body dynamic stretches routine, followed by 5 minutes
on the treadmill at a 5km/h speed and 5 incline, then 5 minutes at 5.5km/h and
9 incline) and then workout regularly at the test speed of 6.2km/h using just the
12 and 15 inclines.
Once you can complete 10
minutes at 6.2km/h at the 12 incline, still start by the warm-up above and
progress to working out using just the 15 incline. You will then not only find
the Chester Treadmill Test a whole lot easier, but will also increase your
overall cardiorespiratory fitness, which is the main objective.
Warm-Up &
Cool-Down
Every time you perform
these treadmill workouts you must ensure that you perform adequate warm-up and
cool-down components.
Warm-Up: 2 minutes at
4km/h on a 0 incline/flat treadmill
Cool-Down: 3 minutes at
4km/h on a 0 incline/flat treadmill
Muscle Cramps and muscle tightness during the Chester
Treadmill Test
Some of the most common
reasons for experiencing muscle cramps during exercise are lack of stretching,
dehydration and low potassium levels. Below is some basic advice to help you
avoid these problems.
Dynamic Warm-Up Stretches
Even though the treadmill
performs a 2 minute ‘warm-up’, I’d always advise everyone to perform a dynamic
warm-up, even before you step onto the treadmill.
Anyone who has ever arrived to
a sporting event/game early will have witnessed athletes, sportsmen &
sportswomen performing 10 - 20 minutes of dynamic warm-up exercises, which warm
up all of the muscles and replicate the physical moves/demands of their chosen
sport.
Performing your own dynamic
warm-up pre-workout, or in this case pre-test, is just as important.
Perform at 5 - 10 minute,
rhythmic upper and lower body, dynamic warm-up using some, or all, of the
following exercises. Perform 10 - 15 of each exercise, and obviously ensure
that you perform the same number of stretches on each side:
Relaxed Arm, Torso Hugs (arms
over and under)
Arm Circles
Shoulder Rolls (forwards and
backwards)
Torso Rotations (clockwise
& anti-clockwise)
Across Body Legs Swings
Forwards and Backwards Leg
Swings
Hip Circles (clockwise &
anti-clockwise)
Dynamic Hamstring Stretch
(lean & roll)
Hip/Groin Mobility (forward
circles & backwards circles)
Hydration
Making sure you're drinking
adequate amounts of water is
paramount in keeping muscles hydrated before, during and after exercise. Aim to
sip 100 - 200 ml of water every 10 - 20 minutes before and during exercise to
stay adequately hydrated.
Muscle Cramps and Sodium &
Potassium levels
Muscle cramps can be
brought on by several sources. However, the most common reasons are low
potassium or sodium levels, dehydration and/or muscular inflexibility.
Low Potassium Levels: Two
hours pre-test eat foods which are known to be high in potassium - salmon,
baked potato (with skin), dark leafy greens (kale, spinach), avocado, banana,
kiwi fruit etc.
Low Sodium Levels: Most
people already consume their daily maximum amount of salt (6 grams) in
processed food eaten. However, as physical activity causes the body to lose
sodium, through sweating, you can combat this increased loss simply by making
your own sports drink - in a 1 litre bottle, mix 150 - 200ml of
fresh/not-from-concentrate fruit juice, a big pinch of salt and 800ml cold
water; shake well and drink at the same rate as for normal hydration (100 - 200ml
every 10 - 20 minutes).
Dehydration: Not drinking
enough, or drinking the wrong types of fluid, will bring about dehydration.
For example, caffeine has
a diuretic effect, in that it will make the body pass more water than your
intake, thus bringing about dehydration. Therefore, try to be aware of your
caffeine intake, particularly pre-test.
To keep hydrated, drink
adequate amounts of water throughout the day (100 - 200ml every 10 - 20
minutes).
Inflexibility: Muscular inflexibility, and tight
muscles, can cause problems during cardiovascular fitness tests. A lack of
flexibility can also cause movements to become slower and less fluid, making
you more susceptible to muscle strains and other injuries. Therefore,
performing a total body dynamic stretching
routine on a daily basis will ensure your muscles have improvements in
flexibility and increased ranges of motion. An increase in flexibility can also
improve balance and co-ordination.
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