Fitness Boot Camps
Boot Camps have become immensely popular in recent years, they are everywhere you look! This is quite understandable as there are many reasons for their appeal. They provide an effective workout combining many aspects of fitness. In addition, they are very economical, provide great camaraderie, accountability, and are a LOT of fun!
Besides being a personal trainer, I also created Time4You Fitness Progressive Boot Camps which I lead in public, private, and corporate settings.
There are a wide variety of Boot Camps available which may appeal to folks of different fitness levels and temperaments. Therefore, the more you can learn about a particular class beforehand the better chance of finding one that will be the best fit.
For example, some classes may use activities that would be clearly contraindicated for some folks while being perfectly fine for others. Examples would be high intensity sprints, distance runs, or Plyometrics (which are high impact jumping exercises). Also some participants may be looking for general fitness and weight loss while others are looking to be pushed to the brink of their physical limits.
What are Boot Camps?
People often get intimidated when they hear the term “Boot Camp” because they picture a militaristic exercise class with a drill sergeant-like instructor screaming loudly while beating the tar out of the participants. While these do exist, they are but one possibility among a plethora of Boot Camp classes available.
While there is no one exact definition, Boot Camps are generally a mixture of resistance training (using bodyweight and/or various implements), cardiovascular training, core work and may include elements of sports conditioning as well.
This combination of strength and conditioning within the same workout gives superior overall fitness as well as excellent fat burning benefits. Of course to get the maximum fat loss results from any fitness program a sound nutrition plan is an essential component (in fact I would say at least 85% of the fat loss equation is related to nutrition).
Because there are so many subtleties that can distinguish one Boot Camp from the next, I want to share some insights into my own Boot Camp programs since I can speak in a more detailed manner about them. Additionally I will discuss various general considerations concerning Boot Camp programs.
Time4You Fitness Boot Camps have the word “progressive” in the title because they are based on a programming methodology that uses progressive levels of difficulty. Each level prepares participants for the one that follows.
Within each level, there are a variety of modifications and/or substitutions for each exercise that allow participants to choose the most appropriate version for their individual capabilities. While no exercise program is completely risk free, thoughtful and progressive program design combined with effective coaching can go a long way towards minimizing risk.
In the “main” workout I primarily prefer to use timed intervals for each exercise rather than a specific number of repetitions. This allows everyone to start and end at the same time while being encouraged to work at their own pace. As each participant’s fitness level improves they can do more work within each timed segment creating higher levels of “work density”.
I also encourage participants to stop and rest (and/or modify) as needed during any exercise and only continue when they feel they can do so with good form. They should “push to the edge but not go over it!”
The primary strength and conditioning section of each Boot Camp class is framed by a warm-up (consisting of dynamic warm-ups and movement preparation) and a cool-down.
Other considerations:
Do you prefer a mixed or single gender environment?
Are you interested in a class that specializes in a particular theme, such as “Bridal Boot Camps”.
Do you prefer an outdoors or indoor setting?
My own Boot camps are primarily indoors at various locations, though sometimes if the weather permits we will take them outside. I specialize in using elastic resistance which is my preferred modality. I provide a packet of resistance tubing with handles, flat bands and mini-bands for each participant. We also do exercises with bodyweight-only as well as agility equipment. These portable tools provide variety and great fitness results!
Class size is also an important consideration. It goes without saying that the larger the class the less personalized instruction (though some larger Boot Camps may have multiple instructors to help remedy this). I prefer to oversee my own classes personally so I limit them to a maximum of 12 participants which allows me to maintain a high level of quality coaching.
Lastly:
Boot Camp classes should typically have you fill out at least a “PAR-Q” (Physical Activity and Readiness Questionnaire, which is a simple health history) as well as a “Waiver and Informed Consent”. This is standard practice in the fitness industry and Boot Camp classes should be no exception.
If you are interested in participating in a Time4You Fitness Boot Camp please contact me at info@time4youfitness.com or 615- 804-9396.
