How frequently, how long and how hard you workout, and what kinds of exercises you do should be determined by what you are attempting to achieve. Your goals, and current fitness level, age, health, skills, interest and convenience are among the factors you should consider.
For example, an athlete training for competition might follow a different program than a person whose goals are general health.
Interestingly, it is possible for a high level athlete and a novice to workout together. How is this possible? Simple, boot camp fitness programs.
Boot camp workouts include something from each of the four basic fitness components. Every boot camp workout also begins with a warmup and ends with a cool down.
Additionally, many camps use time based measures of performance so top level athletes and beginners both can both benefit from the program.
Included below are the minimum time requirements to maintain a minimum level of fitness. Also included are some of the most popular exercises for each category.
1. DYNAMIC WARMUP – 5-10 minutes of exercise such as walking lunges, slow jogging, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warmup.
2. STRENGTH – a minimum of 2 20-minute sessions a week that include moves for all the muscle groups. Strength training is the best way to improve strength.
3. ENDURANCE – at least three 45-MIN. exercise training sessions a week that include exercises such as pushups, abs, pull-ups, and strength training for all the major muscle groups.
4. CARDIORESPIRATORY ENDURANCE TRAIING – at least 3 30-minute sessiosn of non-stop aerobic (moves requiring oxygen) exercise a week. Popular aerobic conditioning activities include walking, jogging, swimming, cycling, cross-country skiing.
5. FLEXIBILITY – 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warmup or during a cooldown.
6. COOL DOWN – a minimum of ten min. of walking combined with easy stretching.
6-FOR-1 BOOT CAMP PROGRAMING
Did you know that bootcamp programs can improve the four components of fitness: muscular strength, muscular endurance, cardiorespiratory endurance and flexibility?
4-in-1 results are the top reason why people have been signing up for boot camp all over the world. Great boot camp programs will save time and improve your life in every way.
Aren’t you ready to try a fitness boot camp now?
