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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!

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.

Boot Camp Fitness: Choosing the Right One

Choosing a Fitness Boot Camp

In gyms and local parks all across America, fitness boot camps are giving exercise enthusiasts something different to talk about. The term boot camp is based loosely off of military training camps which utilize jogging, sprinting, plyometrics, push-ups, pull-ups, squats, lunges and other forms of callisthenic exercises to prepare new recruits for duty, according to the American Council on Exercise (ACE). The high intensity intervals performed in fitness boot camp classes helps to maximize caloric burn while promoting lean muscle growth, both key components of weight loss. These classes can be effective, fun and engaging. It’s easy to see why these military-style boot camp classes are catching on. With this increase in popularity since they first appeared in 1998,  more boot camps are popping up nationwide every day. While they offer an exciting alternative to aerobics classes, one must use caution when choosing the right boot camp.

Besides the obvious decision on price/affordability, there are several other considerations to keep in mind regarding how to choose a fitness boot camp class.

Location, Location, Location!

First and foremost, make sure the boot camp is held at a location that is within a reasonable traveling distance, whether from work or home. If you have to spend more time traveling to and from the fitness destination then actually working out, chances are it will be easier to blow off later on down the road and thus harder to stay dedicated!

Boot Camp Instructor

Make sure your boot camp instructor has some sort of credentials, such as a degree in Exercise Physiology or a related field, possesses a certification in personal training or group fitness instruction from a nationally recognized and accredited institution and/or has letters of recommendation from past employers or clients. Just because an instuctor is in good shape or may have an athletic background does not mean that he is qualified to teach a (boot camp) fitness class. It takes a watchful eye and a great deal of energy and enthusiasm to lead a group of individuals through a boot camp-style workout. That said, a certification does not automatically yield a gifted instructor that is compatible with your needs.

Take it for a test drive!

Any trainer/instructor confident in their ability to lead a quality (boot camp) fitness class should have no objection to someone participating in a free ‘trial class’ if the potential client has any reservations. This enables the potential client to see if the class is a good fit in terms of toughness and level of difficulty. It is not unusual to simply not like the instructor…some personalities just don’t mesh! Do not however, use this as an excuse to skip out of upcoming fitness commitments!

Comfortable and Capable

Most boot camp classes are designed to push participants past their comfort level while providing support with a team-like atmosphere. You still have to be able to perform the exercises without any pain or irregular discomfort. If the instructor expects you to perform a push-up, lunge, squat or run a mile – you should make sure you are capable of performing such tasks. If you have any past shoulder injuries or knee problems then a boot camp class may not be for you. It is always a good idea to communicate with your instructor prior to the sessions about any issues or concerns. The only other important considerations are to be ready and willing to physically and mentally make the commitment to get fit!