DFD Wellness Home

Mission: Create and provide resources and opportunities for members of the Denver Fire Department to improve and sustain wellness in order to enjoy a pro-longed, healthy, and happy career, and retirement.

** COMING SOON! **

Your DFD Wellness Team will be putting up workouts on the Crew Workouts page (under the “Workouts” Tab) starting January 31st. There will be one workout posted per A shift. This is designed to be done as a crew on shift (or on your own on your off day) and will include ways to scale UP or DOWN based on your fitness level.

Also coming soon: A Performance Evaluation Preparation Plan. This plan will include high intensity, muscular endurance, muscular strength, flexibility and low aerobic cardio exercises. This too will include a baseline plan and ways to scale up or down based on your fitness level. Don’t worry if you have to scale down, just get the work done.

Follow us on Instagram @dfdwellness for updates as well by clicking any of the images below

@denverfirephysicaltherapy got a new toy today! Day19! Who loves strength day? I don’t know about you, but getting under a heavy barbell just makes me happy. If you’re one of those people, today is a great day. Enjoy! Strength day! Today we will do both upper and lower body. Pick weights that are hard, but doable. No need to go to failure. Just get under some weight and strengthen those muscles. Active recovery day! Get out and move at a comfortable pace today. Need a suggestion, do some yoga! Here’s a great 20 minute practice to get you moving if you don’t know what to do. **check out DFD wellness.com for the link** 12.12.20 Day 11: Let’s keep this up! Today we’re hitting the high intensity zone again. This one has built in rest so you can go hard on each interval and then catch your breath and start again. Day 10 and were entering the double digits of consecutive days of exercise. Today is another stamina day. Stamina work is important to increasing aerobic capacity. This is your capacity to do work for long periods of time. Keep your heart rate at a manageable level. If you’ve ever gotten your lactate threshold test done, you want to stay under your anaerobic threshold heart rate zone. If not, then move at a manageable pace. One where you can keep continuous motion. Day 9 and I hope everyone is feeling great! Keep moving. You’re body is still adjusting to moving this much. Today is a strength day so no need to tax the cardiovascular system today. Go get strong! It’s the end of week 1 of the December Movement Challenge and it’s time to take down the intensity. Rest days are just as important at the work days. Rest days give your body a chance to rebuild and recover. Breaking down the muscle is step one for gaining strength and endurance, step two is allowing those muscles to rest in order to get stronger and more efficient. Today we will do what is referred to as active rest. Very low intensity, no strain today.
DFDwellness@gmail.com
(303) 944-4064
5440 Roslyn St.
Building F
Denver, CO 80216
Location 5440 Roslyn St, Bldg. F, Denver, CO 80216
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