Boot Camp 101

 August 25, 2014

   I bet many people are wondering what boot camp sessions are all about and how they became so much a part of exercise classes?

   A fitness boot camp is a type of group physical training program usually conducted through gyms, personal trainers or from people formerly in the military who often model their programs on basic training. The programs are intended to build strength and fitness. There are several types of boot camps such as interval training, plyometrics, weight training, ballet and cross fit training. The ultimate goal is to increase cardiovascular efficiency, increase strength, lose body fat and initiate a regular routine of exercise.

  Why call it boot camp? Well, it's a group of people who train, creating camaraderie and team effort. Many classes include push ups, squats, burpees and sit ups all used in traditional military boot camps for new recruits. They can be held outside or at a gym. The cost is usually nominal compared to a gym membership and often the only weight equipment needed is your own body. Sometimes teams are formed. The idea is that everyone involved works at their own pace as they team up toward one goal, either in pairs, small teams of three or four, or even two teams head on.

   Since boot camp fitness involves using the entire body all at one time, workouts are more efficient. They often include a high level of aerobic conditioning and just about every exercise type is designed to elevate your heart rate to achieve an aerobic effect. A recent study performed by the University of Wisconsin evaluated six men and six women between the ages of 19 and 29 who participated in a boot camp exercise program. The study revealed that all 6 men and 6 women averaged 77% of their target heart rates during their workouts, with highs of 91%. This coincides directly with the American College of Sport Medicine's recommendation of 70–94% maximum heart rate for cardiovascular strength exercise.

   Here are some comparable statistics on calories burned through participation in boot camps and other forms of exercise.

Type of exercise...   Calories burned in 1 hour

Running (9 mph)...   738

Boot camp...   588

Aerobic Dance...   582

Spinning...   576

Walking (fast pace)...   520

Cardio-kick boxing...   486

Curves...   384

Power Yoga...   354

Gardening & house cleaning...   200-300

Walking (slow pace)...   162

   Boot camps can be for any age. A senior boot camp certainly would be different than one for kids, or for elite athletes or beginners. The intensity can be adjusted individually so injuries don't happen. Results can be seen very quickly because the workouts are so efficient. This is beneficial for the busy person who has minimal time to dedicate to exercise.

    It can be a fun way to get in shape and the routines vary so much that boredom rarely sets in. These classes are usually two to three times a week and last anywhere from four weeks to twelve weeks. The time involved is anywhere from 60 to 90 minutes, making them easy to commit and adhere to. 

    Some fitness professionals claim there is only one way to train, while others argue that no single training program is above another. I feel that it comes down to the individual’s personal preference.  Ask yourself these questions: do I enjoy this form of exercise? Does it fulfill my fitness goals and aspirations? Is the cost reasonable? Do I get value for money?

   Ultimately you will find what works best for you and your body. Just remember to always keep it interesting and fun. That will ensure you continue it for a very long time.