2 3 1 3 Rowing: Rowing is a low-impact, full-body workout that can help firefighters improve their cardiovascular fitness and endurance. Rowing machines, also known as ergometers, provide a great way to perform this workout. Start by setting the resistance on the rowing machine to a moderate level and perform a series of short, intense bursts of rowing, followed by a brief period of rest. As you get comfortable, increase the resistance and the duration of your rowing intervals. Incorporating these cardio-specific workouts into their training routine can help firefighters improve their cardiovascular fitness and endurance, allowing them to perform their duties more efficiently and safely. It's important to remember to start slow and gradually increase the intensity and duration of these workouts as your fitness level improves. As with any exercise routine, it's also important to consult with a healthcare professional before starting a new workout regimen. n tacticaltrainingandconditioning.com | 11http://www.tacticaltrainingandconditioning.com