Fitness bootcamp
Endurance. Strength. Weight loss. Muscle-building. If this sounds like the type of exercise class you’re looking for, give bootcamp a go!
Bootcamp isn’t for everyone, but if you’re looking for a high-energy workout that combines strength training and aerobics then it may be right for you.
Bootcamp fitness
In military terms, bootcamp refers to an 8-to-13 week training course for military fitness and techniques. The term has been used in the fitness industry for a number of years to refer to specialised training sessions which offer full cardiovascular and strength training in a single workout.
Training sessions are intensive and help burn fat, improve cardiovascular strength, build muscle and tone and condition the body. Exercise routines vary but are generally high intensity exercises, some of which may be adapted from military training programmes. The class may also include sessions of running, jogging, climbing, aerobics, resistance training and interval training.
Most bootcamps take place in a group of five to 20 individuals. The instructor may use an indoor facility or the group may meet at a local park or sports club for outdoor sessions. Classes last for about one hour, although some are longer for more advanced athletes.
What are the benefits?
- Full body workout for building strength and endurance
- No expensive equipment required
- Different exercises are offered – aerobic and strength training
- Excellent workout for the heart and lungs
- More of a challenge than the regular gym circuit – more innovative and less boring
- Burns fat – a great workout if you’re trying to lose weight
- Builds team spirit and a good sense of camaraderie amongst the group
Tips and guidelines for bootcamp
- If you haven’t been exercising regularly or you are a beginner, ask about starter classes. The more advanced classes are not suitable for beginners.
- If you are new to exercise, always have a health check with your doctor before starting any exercise programme. This is also important if you are over the age of 40, pregnant or have a chronic disease.
- Before you sign up for the class, ask about the type of exercises offered. For best results these should be a good mix of aerobics and strength training. Check the instructor’s qualifications.
- If you want an outdoor class, ask where classes are held.
- Ask the instructor what you should bring. You may need resistance bands, skipping ropes etc, but quipment should be minimal. Take a towel or two; you’ll sweat a lot.
- Ask about proper clothing and which trainers are recommended.
- Prepare yourself mentally. These classes are not for the faint-hearted. They can be tough.
- Have a protein meal and something to drink about an hour or two before class – not directly before. Take water to class, but only take small sips during the session.
- Tell the class instructor if you have any health issues that he or she should be aware of.
- If possible, sign up for bootcamp with a friend. You can help to motivate each other and you’ll also have a partner for buddy exercises, at least initially, as you get to know other people in the group.
- If you aren’t able to master a particular movement, let the instructor know so he or she can show you exactly what to do. Doing an exercise incorrectly can be dangerous and cause injury. Practise outside of class to master them.
Resources
- The Mayo Clinic, www.mayoclinic.co.za
- Greatist, greatist.com