Boot Camp Fitness & Weight Loss Program


boot camp workout

Boot Camp fitness and weight loss programs are modeled after the old practice of “fat camps” for children. Boot Camp fitness programs have been modified and updated to address several of the failures and shortcomings of the original fat camps, namely that the weight loss tended to be temporary.

While children quickly lost weight at the Boot Camps while under the staff's strict control, they typically regained the weight quickly upon leaving the program. In other words, regularly performing a boot camp aerobics workout proved effective for weight loss, however, in order to maintain your optimum weight regular exercise must become part of your daily lifestyle.

Today, Boot Camp weight loss programs now include education on proper dietary intake and long-term fitness approaches designed to allow the individual to maintain a healthy weight and fitness level. Boot Camp weight loss programs tend to be geared towards women, with a large majority of classes being female-only.

Most Boot Camp weight loss programs do not involve actually camping. Individuals usually visit a fitness center to perform the Boot Camp exercise routine several times a week and return home after the completion of each class. However, there are still some destination camps where individuals stay at a resort, perform exercise routines and attend classes associated with proper dietary intake, and learn several fitness approaches designed to promote good overall health and fitness.

In general however, most individuals attend either morning, noon or night Boot Camp classes that are offered at a fitness center that is close to their work or home. There are some Boot Camp weight loss programs that are even more military-styled where the trainers play the part of a drill instructor.

Regardless of the exact format, all Boot Camp weight loss programs include a variety of exercise types. This approach makes Boot Camp weight loss programs very efficient, providing a full-body strength and cardiovascular workout in a single hour. Boot Camp weight loss programs tend to be performed in a group environment, lowering the cost considerably in comparison to one-on-one personal training but with a similar level of intensity. Boot Camp weight loss programs educate their members on good health and nutrition and teach them portable, effective exercises that require very little equipment.

Types of Movements


boot camp exercise

Weight loss Boot Camps utilize a wide range of exercise types. The workouts are modeled after the exercise types performed by military recruits at their Boot Camps.

The exercise types typically include running or jogging, sit-ups, push-ups, chin-ups and resistance training. These types of physical activities exercise the entire body and improve all aspects of fitness and well-being within a short period of time.

Most of the exercises performed in a Boot Camp weight loss program require very little equipment, if any. Instead, most most exercise types use your own body weight as resistance.

For example, exercises like push-ups and lunges utilize your own body weight and work several muscle groups in parallel. This approach makes the time you spend working out much more efficient.

In addition to working a large number of muscles at the same time, the variety of exercises forces the body to rapidly adjust to a fitness level capable of performing the exercises, and also helps prevent boredom and apathy. Adding a Boot Camp weight loss program to your daily lifestyle and performing the exercise routines 3 to 4 times per week typically yields a weight loss of 15 to 25 pounds over the course of a four-week period and increases your lean muscle mass at the same time.

Targeted Muscles


Boot Camp weight loss programs are designed to provide a total-body workout. While Boot Camp weight loss programs promote exercises designed to address nearly every aspect of fitness, a few areas receive special attention. For example, many Boot Camp weight loss programs focus on the core, cardiovascular and strength aspects of fitness. The overall goal of Boot Camp classes is to burn calories, reduce excess body weight, improve cardiovascular endurance and increase lean muscle mass.

Most of the exercises performed at a Boot Camp weight loss class work a variety of muscles groups at once. Several of the exercises require the individual to maintain a specific posture, conditioning the core muscles of the body while other muscle groups are being exercised. For instance, when performing push-ups, which primarily focus on the muscles of the chest, shoulders and arms, the core area of the body is required to maintain a rigid posture which exercises the core as well.

Exercises of this type provide a solid full-body workout. In doing so, Boot Camp weight loss programs create an efficient use of your time. This allows an individual to complete an exercise routine that will promote effective weight loss, improved cardiovascular endurance, increased lean muscle tissue and improved coordination and balance in under an hour.

Boot Camp weight loss programs also focus on educating their students. The instructors devote a portion of the class time to teaching healthy approaches to nutritional dietary intake and lifelong fitness concepts. This approach provides allows the individual to continue to improve their overall fitness level after the typical four-week course ends. However, many individuals continue to attend Boot Camp weight loss classes as a part of their overall fitness plan.

Aerobic Effect


boot camp exercise

Boot Camp weight loss programs typically include a high level of aerobic conditioning. True to their model of an actual military boot camp, nearly every exercise type is designed to elevate your heart rate and achieve an aerobic effect. Examples of several types of activities you can expect to perform include running or jogging, jumping jacks, push ups and squat-thrusts.

A recent study performed by the University of Wisconsin evaluated six men and six women between the ages of 19 and 29 that participated in a Boot Camp exercise program. The study concluded that all 6 men and 6 women averaged 77% of their target heart rates during their workouts, with highs of 91%.

This coincides directly with the American College of Sport Medicine's recommendation of 70–94% maximum heart rate for cardiovascular strength exercise.

Required Equipment


The activities performed at a Boot Camp weight loss program generally require very little equipment. If any equipment is required, such as free weights, dumbbells or resistance bands, the facility should provide them. A few items that may be required by the individual may include an exercise mat, water bottle and towel. If you intend to perform a Boot Camp weight loss program at home, you may need a few additional pieces of equipment. These items include free weights, dumbbells, a medicine ball and an exercise ball. However, as all Boot Camp weight loss programs vary in their choice of exercise types, several require no additional equipment to perform.

Benefits


Boot Camp weight loss programs provide dynamic, efficient workouts. They use a wide range of exercise types that develop both muscular and cardiovascular fitness, and promote safe and effective weight loss. In addition, individuals that participate in a Boot Camp weight loss program find that the atmosphere and variety of exercise types provide motivation and combat boredom at the same time. This approach allows individuals to become more mentally, physically and energetically involved in the workouts and increases their probability of continuing with their workouts over the long run.

Boot Camp weight loss programs have the potential to burn a high number of calories per workout session. Participants in the aforementioned University of Wisconsin study burned an average of 600 calories per hour. This level of caloric expenditure is fairly high when compared to other exercise types. Burning 600 calories per exercise session will allow an individual to lose 1 pound of body fat per 5.83 exercise sessions (a deficit of 3,500 calories equals 1 pound of weight loss). This rate of weight loss is solely due to performing the Boot Camp exercise program and does not include any additional caloric reductions. Combining a Boot Camp weight loss exercise routine with a healthy dietary plan, as taught in the program, will promote an even greater rate of weight loss.

boot camp tires

The combination of a team atmosphere, intense full-body cardiovascular and strength workouts and fitness education make Boot Camp weight loss programs very effective at reducing excess body weight, improving cardiovascular endurance, increasing lean muscle mass and improving overall coordination and balance.

In addition, Boot Camp weight loss programs are ideal for individuals that only have an hour, 3 to 4 days per week, to perform an exercise routine.

The bottom line is that in order for individuals to safely and effectively loss weight, they should combine an exercise routine with a healthy and nutritious dietary regime. By doing so, you will decrease your overall caloric intake, eliminate foods that are highly processed and contain a large percentage of fat, and improve your overall health and fitness at the same time.

This approach will not only provide a reduction in excess body weight, but improvements in energy levels, mental clarity, mood, and a reduction in the probability of contracting a debilitating disease as well.