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.
Did you know that it is possible for top athletes and a novices to exercise together. How? Simple, boot camp fitness workouts.
Boot camp includes something from each of the four basic fitness components. And boot camp workouts usually begin warm up moves and end with a good cool down.
Did you know that because camps often use time based, not performance based intervals, both high level athletes and novices 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. A DYNAMIC WARMUP – 5-10 min. of moves such as walking, jogging, bridges or “inch-worms”. Low intensity exercises that simulate the exercises to be performed in the activity can also be included.
2. MUSCULAR STRENGTH TRAINING – minimum of 2 25-min. sessions a week that include exercises for all the major muscle groups.
3. MUSCULAR ENDURANCE – at least three 45-minute sessions each week that include exercises such as calisthenics, pushups, core, pullups, and strength training for all the major muscle groups.
4. CARDIORESPIRATORY ENDURANCE – at least three 20-minute bouts of continuous aerobic (exercise requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
5. FLEXIBILITY – ten to fifteen min. of stretching exercises performed slowly. This can be included after a warm up or during a cooldown.
6. COOL DOWN – a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
6-FOR-1 BOOT CAMP WORKOUTS
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.
Your final step is to find a program near you now!
