How Effective is a Boot Camp?

Boot camp fitness has become extremely popular and classes are popping up in many local parks and gyms. They are easy to spot—small groups sprinting, jumping, and doing push-ups in synch under the watchful eye of a fit drill sergeant. They aren't military cadets or a high school football team; these are adult fitness boot camp participants who've paid a fee to be put through the paces by a personal trainer.

Boot Camp Workout Basics

Boot camp workouts are similar to other circuit training workouts. They use many familiar body weight exercises such as pushups, burpees, and crunches. You move from one exercise to another quickly, which helps keep your heart rate elevated and your body burning more calories at the same time. The difference from doing a circuit yourself is that it is a group exercise session with a leader calling the shots.

Pros and Cons

Fitness boot camps are taking the place of many traditional exercise classes and while they are a great way to build fitness fast, there are some things you should look for when picking a fitness boot camp. And there are some things that should have you running the other way.

Pros:

Efficient: You can often get a whole body strength and cardio workout in each one-hour session.Motivational: When you exercise with a group of people there is built-in motivation.Calories Burned: The fast pace and demanding exercise help you burn more calories per session than you might in other group exercise sessions.Lower Cost: By sharing the personal trainer, you get a reduced rate.Something Different: Boot camp workout break up the boredom and monotony of the same old gym or cardio workouts.Educational: Most boot camp instructors start and end the session with some fitness, health or nutrition education so you learn as you train.Portable: The exercises you learn at boot camp classes can be done nearly anywhere with minimal equipment, so you can learn new ways to exercise anywhere.Interval Training Emphasis: The nature of the boot camp makes it a perfect way to perform interval training on a regular basis.Modifications: Group leaders can suggest modifications to exercises to meet differing fitness levels and abilities of those in the class, or have classes geared to different levels.

Cons:

Geared to Advanced Exercisers: By nature, boot camp workouts are intense, so they may not be appropriate for beginners.One Size Fits All: A boot camp workout is designed with some basic exercises that should accommodate a variety of different fitness levels, but you often have to adjust your workout to fit your personal fitness level and goals.Limited Personal Instruction: Depending on how many are in your class, the instructor may not be able to provide enough feedback regarding your form, technique and injury prevention.Steep Learning Curve: The first week of a boot camp workout will probably be a bit frustrating as you learn the routines and deal with soreness from starting a new routine. In order for these workouts to get results, you'll need to stick with it for a month or more.Risk of Injury: If you aren't used to workouts of high intensity and fast pace, you may be at greater risk of muscle strains and other injuries. It's best to start these classes already having done the exercises sufficiently so your body is ready to do them in quick succession.Scheduling: Most boot camps are scheduled for early morning or early evening.Variability With Instructors: A successful boot camp workout depends on the instructor's knowledge and training as well as enthusiasm and personality.