How frequently, how long and how intensely you exercise, 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 most people would assume that an athlete training for high-level competition would follow a different program than a person whose goals are general health and fitness.
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 warm up and ends with a cool down.
Furthermore, since the workouts are time based, not performance based, high level athletes and beginners both can enjoy benefits 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 WARM UP - 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. MUSCULAR STRENGTH - a bare minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Strength training is the most effective way to improve strength.
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 (activity 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 - 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 5-10 minutes of slow walking, low-level exercise, combined with stretching.
6-in-1 BOOT CAMP WORKOUT?
Did you know that boot camp workouts improve muscular strength, muscular endurance, cardiorespiratory endurance and flexibility?
It's true. With a good boot camp program you will improve all aspects of your fitness level with efficient movements that give you multiple (6-in-1) benefits. As an added benefit, you will also look and feel better too!
Find and start a boot camp program near you today!
