LITTLE ROCK — Boot camp classes are hot. Exercisers have flocked to these exciting group classes because of the challenge and the camaraderie that develops between participants.
This week, I’ll discuss some of the common components of a high-quality boot camp class, and I’ll introduce a movement designed for the typical format.
While there are wide variations in the types of exercises instructors select for their boot camp classes, the format generally remains similar. A short cardiovascular period will be followed with some light stretching to ensure all participants are adequately warmed up.
Typically, the instructor will have put together eight to 15 stations that include a variety of cardiovascular and strength challenges. Once the warm-up is completed, the participants will begin the first given station and perform the assigned activity for a specified time period.
Usually, they spend 30 to 90 seconds at each station. The instructor will signal when it’s time to switch. Then participants move one station forward and begin the next exercise interval.
The circuit of intervals takes 30 to 45 minutes, depending on the level of the class. Classes usually end with a 5- to 10-minute cool-down, in which stretching and possibly abdominal exercises are performed.
From an instructor’s perspective, boot camp classes are an outstanding way to reach many people at once. While it’s difficult to correct posture and form for all participants, the format has some advantages compared to traditional one on-one personal training.
The camaraderie that develops between participants is quite powerful. There’s something about going through a difficult experience to bring people closer. Not only does this improve the exercise adherence of the participants, but people begin to look forward to seeing one another in class. This does wonders for people’s motivation and effort during the class, as well.
This week’s exercise works perfectly in a boot camp format because it keeps the heart rate up while strengthening the legs. The Snowboarder exercise also lends itself to a timed interval quite well because of the repetitive nature of the movement.
1.
Stand sideways with your left foot forward and right foot back, as if you are balanced on a skateboard or snowboard.
2.
Place your hands on your hips.
3.
Squat down slowly.
4.
Now explosively jump up and twist in the air so you landfacing the opposite direction.
5.
In this case, you would land with your right foot forward and left foot back. Basically, you are performing a 180 degree turn in the air.
6.
Repeat these twisting jumps 12 to 15 times, or for 30 seconds (whichever takes longer).
The Snowboarder is obviously designed for people at higher fitness levels because of the leaping involved. I would recommend at least one year of regular exercise participation prior to attempting this exercise. Even then, it’s important to evaluate your joint health prior to engaging in a plyometric activity such as the Snowboarder. Enjoy!
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 12/28/2009