Fitness Boot Camps are a growing trend in the fitness industry today for good reason. They typically are much more affordable than personal training. They also offer more camaraderie and social support, are much more exciting, and have many more convenient time slots than personal training while still providing expert supervision.
Unfortunately, boot camps do have their downside. Many fitness instructors want to jump on the lucrative boot camp bandwagon without having any of the skills or experience to design custom workouts for the wide variety of fitness levels typical in large group training. Here are 10 tips on how to select a boot camp that will get you results and keep you safe at the same time:
The Top 10 Boot Camp Safety Checklist
1.) The Instructor(s) Must Be Certified With Nationally Recognized Institutions such as the International Sports Science Association, National Strength and Conditioning Association or the National Academy of Sports Medicine. There are many online pay-for-certifications and 1 day certifications where people can get a certificate with little or no knowledge of proper training methods. This is a big part of what gets people hurt and gives fitness a bad name!
2.) The Instructor(s) Must Look The Part And Walk The Walk. If the trainer takes physical fitness seriously and is on the cutting edge of new training methodologies, they will be fit themselves, plain and simple. After all, who wants to take advice from someone who is in worse shape than they are!
3.) The Instructor(s) Must Be Experts With Exercise Progressions. Every exercise has the appropriate regression and progression based on your current fitness level. Overweight, de-conditioned beginners SHOULD NOT perform the exact same exercises as their more fit counterparts. If you ask your trainer if he/she can show an exercise modification that better suits your particular situation and they give you a blank stare, leave the class on the spot!
4.) The Boot Camp should always start with a proper warm-up which should address muscle tissue quality,muscle imbalances, mobility, flexibility and activiation of stabilzers(postural muscles) throughout the whole body. An appropriate warm-up will prepare you for the workout by bringing up your core temperature while also stimulating the central nervous system. Not only will a good warm-up prepare you for your workout but it will also target weak postural muscles and tight anterior muscles helping to gain back mobility and stability throughout the joints in your body all while reducing pain and preventing injury and increasing performance. So many programs skip this very important step or don’t provide an appopriate warm-up which is the most important aspect of any program. If your in more pain then when you joined, run forrest run…
5.) The Program Must Emphasize Body Weight Before External Resistance. There should be no added weight to any movements until you have mastered the key foundational body weight exercises in full ranges of motion like push-ups, squats, lunges, etc. A red flag should be raised if you are being instructed to add weight to a movement that you have yet to master with your body weight alone. This one’s important because it’s not a matter of if you will get hurt… it’s a matter of when!
6.) The Training System Must Focus on Full Body Resistance or Bodyweight Training plus Cardio Interval Training. Basically speaking,when you work a lot of muscles at once, and when you do it with a high intensity, it creates a large demand on your metabolism. High-Intensity Interval Cardio Training is scientifically proven to burn 9x more fat than the aerobic training alternative, so it is critical that both the resistance training AND cardio programs provided incorporate intervals since the goal of 99% of fitness enthusiasts is fat loss. Furthermore, most people are seeking for the lean, athletic look and this is best accomplished with full body weight resistance training movements organized in a circuit fashion with the proper pre-programmed work to rest periods between exercises. Plus a truly skilled trainer has mastered the art of intensifying movements without the need for extra loading.
7.) The Program Must Provide Nutritional Information. Nutrition is 80% of the weight loss battle. Without it, you are joining an incomplete program and wasting your money since there is no amount of exercise that can compensate for poor dietary habits. People are too busy, and frankly too lazy, so the nutrition program needs to be clearly outlined and easy to follow. It should provide both Quick-Start Nutrition Guides for Males and Females respectively that will have you eating to support your fat loss goals in 5 minutes or less. Plus, a cookbook with a bunch of tasty and healthy done-for-you recipes should be provided to keep you on track!
8.) The Program Must Have A Website AND An Interactive Social Network. Bottom line, if the boot camp program in question does not have a website in this day in age it is not worth your time and money. Personal training is not just about “training,” it is a business and it needs to be approached that way. Furthermore, social support must extend outside of the boot camp workout. There are several interactive social networks (e.g. NING) that offer member profiles, blogging, and a forum where trainers and clients can interact with each other for FREE, so there is no excuse not to set this up for boot camp clients.
9.) The Program Must Have Social Proof And Raving Fans. If the program works, there should be proof in the form of client testimonials. Their previous clients should have results and be raving about all of the benefits that they have received from the program. Ask for before and after pictures and written or video testimonials of their services before signing up (again, this should be made available on the company website). And remember, it’s NOT just about the weight loss. Benefits should include, but not be limited to, increased energy levels, dress/pant size reduction, improved health profiles, increased strength and flexibility, less joint pain, etc.
10.) The Program Must Offer A FREE Trial or Satisfaction Guarantee. If the program is confident about what they have to offer, then they will let you come in and try it for free or they will guarantee your satisfaction or your money back to completely eliminate the risk on your end. A results-based programs looks to minimize barriers of entry for prospects into their boot camps because they know that once the prospect experiences the benefits of the program firsthand they will surely buy!
There you have it a guide to choosing a bootcamp that is not only safe, but supportive and effective.
Please leave comments on any good or bad experiences you’ve had with bootcamps.
No Excuses, Just Results!
