August 2018 NewsletterPauline Du Preez
NEWSLETTER - August 2018
Boot camp has always been seen as ‘military style’ training but these perceptions are starting to fade rapidly as boot camps are evolving into the most fun and safest training solutions out there, especially amongst women. Because of this evolution of boot camp workouts, they are quickly becoming massively popular. They provide you with a fun, engaged, full body workout in a short amount of time, therefore, providing you with an excellent return as we’ll discuss below.
Just what is a boot camp workout?
Boot camp workouts can vary but generally include a mix of strength training, mobility training, functional training, running, HIIT, boxing, and the occasional fun games here and there. This all inclusive training package has multiple great benefits to it and therefore puts this type of workout in high demand.
A well-structured boot camp workout can help you meet the recommendations for physical activity in healthy adults. The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans therefore a boot camp workout is the perfect solution.
What are the benefits of a boot camp workout?
The goal of a fitness boot camp is to provide a full-body workout that helps builds strength and endurance. Here are some of the benefits. Boot camp workouts:
- Enhances and improves muscle tone
- Promotes fat loss which results in higher metabolic rate and slimmer bodies
- Offers long-term fitness as aerobic endurance is improved
- Require little or no special equipment and offer planned workouts.
- Helps with social engagement and creates a sense of camaraderie among the participants
- Are great for mental health as it boosts serotonin and dopamine levels – our “feel good” hormones. It helps improve your mood
- Offers varied workouts so you’ll never get bored
Boot camp with a bump?
It is highly recommended for women who are pregnant to join a fitness program and boot camp is, of course, at the top of that list. If you are thinking of joining a boot camp, great! Here are some rules:
- Clear it with your doctor first. Pregnancy is a great time to start experiencing the functionality your body has to offer but if you are older than age 40, haven’t exercised for some time or have certain health conditions, it’s a good idea to check with your doctor before starting a boot camp class or any new exercise program.
- Always inform the trainer about your pregnancy so that they can guide you through the workout effectively by applying the necessary modifications.
- Keep your heart rate at moderate levels and never be gasping for air during a workout.
- Because your center of gravity changes, your balance may be compromised, so avoid activities that have a high risk of falling
- Skip the burpees. The exercise is not typically not recommended starting around week 20 because it raises your risk of strains and sprains
- (Towards the end of your pregnancy) Be careful not to overstretch or extend your body past its normal range of motion to reduce or else you may end up with muscle and ligament strains.
Reasons to consider boot camp while pregnant
- Daily exercise boosts your energy levels, which can be lower than usual during pregnancy. You can be an active and happy mom with the help of exercise.
- Good sleep is vital for any mother. Exercising for only 30-45 minutes per day can help you sleep better while you’re pregnant.
- Reduce stress and awaken more feel-good hormones with regular exercise.
- Increased blood flow with regular exercise may ease some of the discomfort associated with pregnancy
- Regular exercise helps improve your self-image, which can suffer when you start to gain weight.
- It is also believed that regular exercise helps boost your child’s brain functioning.
Best boot camp move?
Planks. They provide a safe way to strengthen your deep core muscles during pregnancy. These muscles support your low back and reduce low back pain as your baby grows and your center of gravity shifts forward. Planks, elevated bridge work, side lying ab work, and seated breathing exercises are all great for pregnant women and may be incorporated into your boot camp workout.
Signing up for boot camp
Adventure Boot Camp is a local outdoor training solution and have more than 60 locations nationwide. You can find your closest Adventure Boot Camp by following this link to find out more:
Boot camp may not be for everyone but if you’re looking for a high-energy workout that offers variety, fun and accountability, boot camp may be just what you need. Stay active 😉