Boot Camp Basics
Boot camps have been growing in popularity over the past few years. They're especially common in urban areas in warm weather months, when these extreme-fitness-style workouts take their recruits outside.
Why boot camp?
Part of the reason for their popularity is that joining a boot camp can be a great way to kick-start a fitness program or get in shape for summer.
Usually more expensive than a gym, boot camp can also be more effective, because it's structured, it's for a specified time commitment (usually a one-month duration) and you have an instructor who takes you through the most effective moves.
You may also find there's a unique sense of camaraderie in the classes, which adds to the experience.
Expect to sweat
Every boot camp is different, so be sure to check out the particular program you are interested in.
Some are women-only, some are co-ed. Some offer two sessions a week, some offer three or more. Class sizes may also vary.
What most boot camps have in common is a "back to basics" approach to fitness. Usually a yoga mat and a resistance band (in addition to workout wear, a towel and lots of water) is all you'll need. Expect to do push-ups, squats, lunges, jumping jacks, running drills, circuit training and resistance-band exercises
— and lots of abdominal work.
Programs are designed to keep you moving from one exercise to the next and routines and movements should vary each session to keep it interesting. You work hard, you sweat, and you see results. On the bright side, the fast pace means there's no time to get bored.
How to get the most from boot camp
Like any other exercise plan, you get out of boot camp what you put in. Follow these tips to make the most of your experience:
- Attend regularly. You'll see better results if you commit to at least three sessions a week.
- Be patient. Expect to notice some improvement in performance after a month, but you'll probably see a real difference after about three months.
- Track results. Look for a boot camp that takes baseline measurements (your physical measurements, and/or fitness testing) so you can measure progress.
- Push yourself. Work as hard as you are capable of, to get the best results. At the same time, only you know how much is too much. Avoid moves that cause pain, irritate injuries, or are uncomfortable.
- Talk to your instructor. Talk to your instructor if you have injuries, so she can provide low-impact or alternative moves for exercises that cause you pain or difficulty.
- Eat nutritiously. Be sure to eat enough to fuel these high-intensity workouts, or you won't have the energy to do your best. On the other hand, if you overindulge in high-calorie, high-fat foods, you may not see a noticeable difference in your shape, size or weight despite your efforts.
- Stick with it! Many people – even those who are active – complain of sore muscles for the first few sessions or beyond. Remind yourself: this is why it works.