Boot Camp Training- Personal Trainer Hype Or Great Exercise
Boot camp training is a bit of an exercise fad that has gained a ton of popularity in workout classes across America
. Just the name of it sounds cool, "Boot Camp!" It makes you feel like someone is going to wake you up at 5 in the morning, yell in your face, and make you climb over walls until all of the fat melts off your behind. The concept of "boot camp" is appealing for exactly that reason; the soldiers in boot camps are forced to develop tremendous self-discipline and physical form. While boot camp training is certainly effective, in reality, "boot camp" is no different than any other interval-training workout; it just comes with a cooler name.
Most boot camp classes are run in the same way. The trainer in charge of the class will set up a series of stations, each one containing a different exercise. Then the members of the class will rotate through each of these stations for a specific amount of time. Most times, each exercise will be performed for about a minute, maybe even two. Beyond two minutes, and people usually start to get bored with the exercise. This adds to boot camps appeal, there is constant mental engagement.
The challenging part of boot camp training is the amount of rest that you are allowed. Ideally, your heart rate should never be allowed to drop to a comfortable level. In the most intense of boot camp classes, you wont be allowed to rest at all.
This type of interval training has tremendous benefits. For one, your level of cardiovascular conditioning will increase dramatically. By drastically elevating your heart rate and giving it short bits of rest, your heart becomes strong and also gets used to delivering massive amounts of blood to muscles throughout your body. Blood carries oxygen, and your heart is challenged to supply all of the muscles in your body with enough blood to carry them through an intense exercise routine.
By depleting your muscles of much needed oxygen and demanding that they work with little rest, your cells are forced to reach deeper into their own energy stores to get fuel for the exercise at hand. The energy deficit that boot camp training creates leads your body to burn fat much more rapidly for the hours following your workout.
Boot camp training is a muscle building activity. If you decide to undertake this type of training, do not be afraid to eat a carbohydrate filled meal afterwards., and be sure to include some protein This type of intense anaerobic workout is perfect for strengthening your body, so give it the building blocks that it needs after your workout to get strong!
Here are five examples of boot camp exercises that you might expect to find:
1.Push-ups, followed by girly pushups- Ok look, I dont care who you are, its tough to do pushups straight for more than a minute. This is why after your chest, arm, and shoulder muscles cant do any more regular pushups, you can take the load off and continue by modifying to a "girly" pushup, or a pushup with your knees touching the ground. This technique is known as a "drop set" and its a great way to challenge the deepest of muscle fibers in a boot camp class.
2.Jumping squats, followed by regular squats- You will jump in the air and lend in a full squat, exploding out of the squat. When you can no longer jump, just do regular squats. If you cant even do regular squats, stand there and feel defeated. Then suck it up and try harder.
3.Side Planks- You will start in a pushup position, and roll to either side, now balancing your body on one hand. This will work the sides of your body and your abs very hard after a little time. Try doing a minute on each side; this will be tough for your core and the arm that is expected to support you.
4.Leg scissors and leg raises- Lying on your back, you will scissor your legs as wide as you can, leaving one leg straight (but not on the ground) and kicking one leg towards the ceiling (or until your hamstring stops it). Once fatigued, just try to lie down and hold your legs six inches off of the ground. This will be tough for any interval set in a boot camp session.
5.Throwing punches in the air- You think its easy? Give it a shot, try throwing alternating punches: left, right, left right, as fast as you can for a minute or even two minutes. This functional training works your arms, torso, and your heart much harder than you would think.
by: Travis Roesler
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