Boot-camp workout: A pumped up version

It’s autumn already and luckily we still have some beautiful weather to enjoy. Get the most out of the clear and sunny days left by exercising outdoors, whenever you can…even if it’s just a fast walk at lunchtime. An outdoor boot-camp workout need not be limited to the beach on summer days. When you can, get outside before it cools down and starts to get dark (around 6 pm).

A fast track to fitness is to combine classic strength training moves, such as body weight exercises (back-to-back with limited rest) with short aerobic intervals to keep your heart-rate elevated for about 20-30 minutes, a variation of the traditional boot-camp workout. To minimize fatigue, alternate upper and lower body moves. Not only are there dozens of body weight exercises to choose from, but they are effective and require no equipment or accessories.

Focus on choosing compound strength training exercises or moves that work multiple muscle groups at the same time. Big movements that involve large muscle groups burn more calories. Think of a boot-camp workout taken up a notch. The goal is to keep your heart rate elevated (peaks and valleys) throughout the workout by performing 3 to 5 ‘sets’ of exercises in rapid succession. For example, one ‘set’ might start with walking lunges (the full length of your back yard). Before you turn around to walk back, perform 10 to 12 crawl out straight leg push-ups. From a standing position, with straight legs, touch your palms to the ground in front of you and, keeping your legs straight, inch your straight arms out and away from your toes, until you are in a plank position. Perform a full push up, crawl your hands back to your toes, stand erect and repeat.

After performing another set of walking lunges, proceed straight into a cardiovascular set. Do a full minute of kettlebell swings or try incorporating challenging “burpees” into the set. To perform a “burpee,” begin in a standing position. Quickly drop down into a squat with your hands on the ground and kick your legs back into a push-up position. Perform one push-up and jump back into a squat position to complete the movement.

Of course proper form and positioning is key to ensuring a safe and effective boot-camp workout. Squeeze in at least a few of these workouts before the really chilly air sets in!

Body Weight Exercises for Legs

Body Weight Exercises for Legs: Significance

Let’s move on to your lower body, specifically, to exercises for legs. We will cover body weight exercises for the hips, buttocks and core separately. Alternate upper– and lower-body moves to minimize rest periods, keep your heart rate elevated throughout your workout and save time. Engaging in resistance training and doing body weight exercises for legs regularly makes performing activities of daily living easier. General recommendations call for choosing effective exercises in a meaningful sequence (work largest muscles first). Working toward developing balanced strength amongst major leg muscles (quads and hamstrings, for example) may protect you from common injuries, such as pulled muscles.

There are dozens of effective body weight exercises for legs, for maximum efficiency, choose compound moves or those that work multiple muscle groups simultaneously. Best results come from working out smarter, not necessarily longer.

Body Weight Exercises for Legs: Specifics

You don’t need exercise equipment to get an effective, tough workout, even if you are already in great shape. According to the American Council on Exercise (ACE), squats, step-ups/downs, split squats/lunges and hamstring curls (standing or on all fours) are among the most effective body weight exercises for legs, in fact, for your whole lower body. First…squats. Start with a basic squat and build from there. Deep squats, self-assisted squats, one-legged squats, walking lunges and squats – the variations are virtually endless.

Always challenge yourself and vary your exercise choices. Advanced exercisers may progress to plyometrics, power exercises that involve explosive but controlled jumping movements. Golden rule for standing leg work: Never extend your knees beyond your toes, keep your weight mainly over your heels.

Don’t neglect your calves when performing exercises for legs. Best choice: calf raises (2-legged or 1-legged, balancing or assisted). Remember, if you are relying on body weight alone (for resistance), you must concentrate on really contracting the target muscle, imagining you are trying to move against resistance, such as water.

Exercises for Legs: Last Words…

Warnings: avoid over-training and using inconsistent, poor form. Always stop if you are experiencing unusual or sharp pain. Do not rely on exercise ‘lists.’ Watch them performed by a professional on exrx.net or YouTube to read descriptions and view proper form through the full range of motion (video). Do step-ups on a box of an appropriate and realistic height. Step-up from behind a box/bench or from the side. Always push through the heel of your working leg to lift your body upwards while contracting your butt. Last word: don’t forget to do a warm-up and post-workout stretch!

Fitness Trends for 2013: Topping the list…

Every year, major organizations, such as the American College of Sports Medicine, conduct worldwide surveys of fitness trends to predict the upcoming year’s most significant fitness elements, not only ‘FYI’ but to aid consumers, industry professionals and retailers (of sports and exercise equipment). Just because a category of exercise or a fitness trend is considered to be ‘out of vogue’ for this year doesn’t mean you shouldn’t continue to do it. The best indicators of whether you will be successful and adhere to a particular exercise program are how quickly you see results (and how impressive they are) and whether or not you enjoy the activity. So regardless of this year’s fitness trends, always stick with what works for you.

Top Fitness Trends: Back to Basics and Group Personal Training

What fitness trends are ‘out’ and what are ‘in’ for 2013? One of the biggest fitness trends for this year is ‘going back to the basics.’ Pilates and ‘Zumba’ classes, while once all the rage, are no longer considered to be ‘hot trends’ (do not appear on the ‘top 10  fitness trends list for 2013).

So, what are the ‘basics?’ Good, common sense high-intensity aerobic exercise combined with basic resistance training moves is effective, takes less time and is cheaper, particularly if you perform body-weight training exercises (making the fitness trends list for the first time at #3).

Fitness trends for 2013 that also made the top 10 list include small group personal training and programs that combine exercise with calorie-restricted diets. Small group training offers several benefits that make it worth considering. By training four individuals (if similar fitness levels) simultaneously, each participant pays 25 percent of what one person would pay, making it more appealing cost-wise. The trainer makes money without sacrificing on quality, and the participants obtain similar or even better results.

Other Fitness Trends: Out with the new and in with the old?

Once a staple of any strength training routine, classic body weight training exercises have made a huge comeback, forcing newer sensations, such as Zumba, to take a back seat. Why? Because they are effective and do not require expensive equipment, accessories or a significant learning curve. Exercises such as push-ups, squats, lunges and even plyometric jumps benefit exercisers of all levels without busting the budget (think boot camp-style workouts).

While some old classics are making a comeback, newer fitness trends, such as TRX suspension training, are only getting hotter.