A NEW guide on how to be as fit as a firefighter has been launched.

Essex County Fire and Rescue Service have made a 17-page help-book to help applicants reach the required standard to become a firefighter.

Information about the National Firefighter Selection Tests start from warm ups to various tips on improving aerobic fitness and strength.

The physical exam has seven elements including a bleep test, lifting a 30kg ladder, carrying and assembling equipment, climbing, dragging a 55kg dummy and crawling through tight spaces.

This guide is also available for members of the public who simply want to get fitter.

The exercises can all be completed at home with dumbbells or a barbell and by running outside.

For details, visit essex-fire.gov.uk/news/Helping_you_get_firefighter_fit.