With the number of reality weight loss shows on TV, its no wonder bootcamps have gained tremendous popularity over the last several years. People on these shows are seen huffing and puffing, doing all kinds of exercise and inevitably they lose a huge amount of weight.
According to the American College of Sports Medicines Top 20 Fitness Trends for 2011, bootcamps placed 8th. Bootcamps are a group experience lasting several weeks. Many are on a four to eight week cycle meeting 2- 3-times/week. A group typically ranges from 10 15 people. A session is usually 50 60 minutes in length and should consist of a 10 minute warm-up, 30 40 minutes of cardiovascular, strength or resistance training and a 10 minute cool down and stretching period. They can take place indoors or outdoors. In northern climates bootcamps are popular in the spring, summer and early fall as people like the opportunity to get outdoors. Many run rain or shine!
The idea of bootcamps originated from Military style training. Think of the Navy Seals. Generally bootcamps combine the use of callisthenic and bodyweight exercises with cardiovascular, interval and strength training.
Before beginning a bootcamp, you should examine your goals. Are you interested in getting in shape or is weight loss your goal. Perhaps these two will go hand in hand. Dont be swayed by claims of losing so many pounds in x number of weeks or burn 1000 calories/session.
If your goal is to get in shape and you have been a couch potato for the last few years, you should look for a bootcamp that caters to people of all abilities. If you have a competitive side, you could fall prey to too much too soon by trying to keep up with others. Individual fitness levels must be considered to avoid injury.
Bootcamps can be risky especially if your foundation of strength is poor particularly your core. Because of the extreme training in bootcamps injuries such as low back pain, sprains, falls causing scrapes and foot pain from running and jumping can happen. Also on hot days outdoors, overheating and dehydration can become dangerous.
However, there are many benefits to bootcamps. They are as follows:
- Can help to alleviate workout boredom.
- Workouts burn a great deal of calories due to the constant movement and use of upper and lower body.
- The workouts give an aerobic and muscle toning workout at the same time.
- Will help you to push yourself harder than you would by working out on your own.
- More cost effective than working with a personal trainer.
- Helps to build confidence in your physical ability, which can carry over to all aspects of your life.
- Benefit of a support group and camaraderie especially if you are isolated from others all day. Bootcamps are a great way of connecting with others.
- Bootcamps can be fun!
When looking for a bootcamp consider going to observe a class or do a trial if possible. The instructor should never use intimidation. Consider their charisma and enthusiasm. Trainers should be highly skilled and realistic about the types of exercise designed for bootcamp members. Make sure that they are accredited, have an up to date CPR training and are fully insured for training. They should have you fill out forms and do an assessment on you before starting. The class should have structure and should include exercises such as push up variations, core work, flexibility, calisthenics and endurance. Beware of bootcamps where the classes are too large. More than 15 people with one instructor means that there will be little attention paid to form. Good form prevents injury.
People with heart, lung, high blood pressure or other pre-existing health problems should always check with their doctor before attending bootcamp or participating in any other form of strenuous exercise.
If you have decided that a bootcamp may be too strenuous for you, perhaps consider smaller group training classes. There are numerous trainers that offer bootcamp like training in a smaller group, of up to six people. The advantage is more individual attention paid to the important strength foundations. Once you have these important foundations in place you can confidently move into a bootcamp class and continue to improve your strength and endurance while having fun!
