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Lewes, Delaware
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January 25, 2010     Cape Gazette
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January 25, 2010

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Cape Gazette SPORTS & OUTDOORS FRIDAY, JANUARY 22 - MONDAY, JANUARY 25, 2010 85 "1 Should firefighters lift weigh ? Chris: I'm a 32-year-old firefighter who currently weights 256 pounds. I work out five days a week targeting every body part. I have discovered I need to lose 25 pounds, so I'm not using up all of my V02 to supply my mus- cle mass. I know I need to in- corporate cardio into my work- out, but I'm not sure ifI need to ease off my strength training. I would appreciate any advice you can give me. oxygen consumption - is. and why it isdmportant to firefight- ers. V02 max is the body's ability to pump oxygen to the heart and muscles. It is considered an ex- ceIlent gauge of an individual's  level of physical fitness. The higher your V02max is, the more efficiently you will perform under the stress of ex- ercise or other strenuous physi- cal activity. . A person who is overweight. will have a low V02 ma .while a person who is fit will have a higher v02 max. The highest V02 maxever recorded was from an Otympic  cross-country skier, it-was in.the 90s. LanceAnmtrong is said to have a V02 max smewhere in., the mid-80s. A healthy V02 max isa must for fn'ef'lghters, becausetheirjob - Jeff description requires them tff: !: " . perform heroic duties such: ,:: storming buildings, kn: :? i.g Great.question, but before I, bings zer it, auow me to get to sate- f5: - ;st of my readers up to spee;!::- S/hedLroom_s,- on what a V02 max- . genis .  ....... " Conventional wisdom says the only way to increase one's V02 max is to perform high-intensity or long-distance cardio such as nmning. Others believe a mix- ture of weight training and car- dio is the fastest way to success. Regardiess of which school of thought is correct, research has proven that if you lose weight and reduce your overall body-fat percentage, your V02 max - the ability to transport oxygen tO the heart and muscles - will im- prove. Research has also proven the most effective way to burn body fat is a combination of weight training, cardio and a healthy di- et. Therefore, there's no need for you to ease up on weight train- ing. Just refocus your efforts by creating a program to slowly lose weight and decrease your body-fat percentage. Get away from the power lifter mentality of lifting heavy weight with long rest periods, and reduce the time between sets while concentrating on form and Constant tension. Use a combination of traditional free weights as well as functional ex- ercises designed to simulate the types of movements you will be required to do when fighting fires. Do challenging cardio directly after weight training four to six times a week for 30- to 45- minute sessions. Incorporate interval training by staring at an intensity of 75 percent to 80 percent for 2.5 minutes and increase to 85 per- cent to 90 percent for 30-second intervals. Add a healthy diet consisting of lean proteins, low glycemic carbohydrates and plenty of fruits and vegetables, and you should have no problem reduc- in_g your body fat, dropping weight and improving your V02 max. I strongly believe weight training should be the comer- stone of training for firefighters. It's the best way to lose weight and reduce body fat, and it is an excellent way to strengthen the muscles needed to be a great ftrefighter. Chris Antonio is a personal trainer and former world-class weightlifter. Visit AntoniosTminingamcn for training tips, news and inspirational stories; email questions to / Snippets Continued from page 82 workplace. Stress is a biofeed- back reality;, it does a person no good, elevating blood pressure while making nerve endings quick to snap. Yoga is good and so  medi- tation and anything aerobic. We store stress like a condenser smack in the middle of the chest. Caffeine will jack up the stress junkie and nicotine will do the same. Hang with placid people just to learn howthey manage to stay so cooL BODY AUGMENTATION - Fat guys with big bellies are self-en- hanced and so what? The na- tional media has been relentless going after New York Jets coach Rex Ryan for being fat. Rex plays it off, but some scrawny scribe, Like the annoying Tony Kornheiser, is going to be the metro-cow that broke the mam- moth's spine and get his head ripped off. I think it's all right for fat guys to poke fun at each other, but a basic rule of ridicule is unless you are a member of the target group proceed at your own risk. SNIPPETS - Jordan Allen and Marcus Gooch are both playing basketball at Division 111 DeVry University whose main campus is in Fort Washington, Pa. Kyle VChite, for- mer Cape and Sussex Central point guard; scored 15 and dished off five as- sists as the Gotdey Bea- Shemik Thompson COrn Lightning defeated Wilm-  University 71-65 improv- ing to 12-3 on the season. ' Shemik Thompson, former Cape player, " , scored a ca. reer-high 27 points as the Genial necticut  -- State Blue .Devils beat Kyle White strung ;ullivan, the Caravel wrestlin.g coach - #tfriena (a-s00 00eport- ed on Delaware O00e) leaaing to the question: 'Iigh school:: coach is possible stalker?" Step off "potentially dangerous per- son" until issue is resolve6by your obvious innocence. Iam I  *canceling the contract - coaches have no due process- arguing all errors of judgment must be made to protect kids. The peo- ple of Lewes have learned that lesson the hard way. Go on now, git[