Work Your Butt Off Enroll in boot camp :: Fitness

Work Your Butt Off
by author Michael Carrera, MSc

You’re careful to eat the right foods and you take a daily vitamin supplement. But you know that something valuable is missing from your daily regimen. If finding the time and motivation to exercise is a burden, then why not give yourself the boot?

What is boot camp? Probably the first thing that comes to mind is military training. Many weight loss and body makeover reality shows feature a military-type trainer barking and screaming orders at clients. Chances are most people cringe when they hear the term boot camp.

Those who have experienced a modern-day fitness boot camp know and understand that military-style training, “no pain, no gain,” and “work out till you drop” methods do not represent the core elements of a boot camp.

What are the benefits?

Boot camps are ideal for busy people who find it difficult to make time to exercise. Since most camps require you to sign up and reserve your spot (given their limited enrollment), you become accountable to your group and are more likely to attend. Each class lasts one to two hours and offers a host of fun activities such as obstacle courses, resistance training, calisthenic exercises, and core training. This variety of training not only improves your health and fitness but makes you feel alive and energized.

Boot camp is an affordable alternative to hiring a personal trainer. The only difference is that you have to share your trainer with the other 10 or 11 people in your group. Together the group members push and motivate each other to finish the set or sprint to the finish of the obstacle course. Boot camps are great for men and women of all ages and fitness levels. They are effective, fun, and most importantly, offer a variety of training methods that will help to keep you going.

Are all boot camps alike?

There is no one formula or style of boot camp. Most camps run three to four times a week and can be performed both indoors and outdoors. The fitness instructor or institution designs each class to meet the needs of the participants.

The main difference between boot camps and aerobic-type classes is that boot camps are much smaller in size (10 to 12 people maximum) to allow for a more individualized style of training. While it is very difficult for an aerobic instructor to individually help all 30 to 40 participants in a class, the boot camp instructor has more flexibility in providing one-on-one training. If an exercise is too difficult for you to perform, the instructor can easily modify the exercise so that you are challenged but continue to feel part of the group.

What should I look for?

Interview the instructor regarding his or her philosophy and ask for the names of other people who have participated in the camp. Next, find a camp that is right for you. If you are looking for a boot camp that focuses mainly on resistance training and toning exercises, then don’t join a camp where the main activities are running obstacle courses and stretching.

Work at your own pace and set goals. Most instructors will conduct an assessment before and after the camp so that you can measure your results. Like most opportunities in life, the better the instructor, the greater your experience. Find an instructor who can assess your limitations and provide helpful suggestions.

Don’t be afraid to give yourself a boot and sign up for a boot camp in your area. If you put 100 percent in, you will get 100 percent back.

Boot camp benefits

Boot camp can help you to

lose weight
reduce body fat
lose inches
decrease stress

while increasing your

endurance
strength
agility
self-esteem

Layering for comfort

When your boot camp program has you exercising outdoors, it’s important to dress in layers. Layering will allow you to peel off clothing as you heat up and then easily slip items back on as you cool down.
For the layer closest to your body (the base layer), avoid cotton and choose a dry-fit fabric that wicks moisture away from your skin.
The next layer (mid layer) should be designed to keep you warm. Mid layers are often made from fleece, wool, and various natural/synthetic blends.
The last layer (outer layer) should block the wind while allowing moisture to escape. Popular outer layer items are often made of Gore-Tex or similar breathable fabrics that block the wind.
Finally, don’t forget to wear a hat and take gloves. Both can be easily removed if you find your workout is heating things up.

Michael Carrera, MSc, is a professional trainer and co-author of Periodization Strength Training for Sports, second edition (Human Kinetics, 2005). planbhealth.com

Source: alive #316, February 2009

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