How do boot camp workouts work? – GOOD SHAPE

You can now take the camouflage leggings out of the closet. the workouts boot camp, inspired by American military circuits, came with everything to Brazil and promise several benefits for its resistance. “It is a group immersion and preparation activity, which aims at physical conditioning and quick results. Unite exercises functionalbodybuilding, cardiovascular and race in short and intense circuits”, explains the physical educator Franklin Bisneto, microgym coordinator of the Bio Ritmo Group, the first to launch the indoor modality in the country (Race Bootcamp) in São Paulo.

Obviously, anyone who has never faced a sweat session in their life does not need to know how to do pirouettes, climb walls let alone crawling through the mud to rock the activity. This is what the adapted modalities created here are for. “Each one goes at their own pace. If I see that the student is having difficulty performing some movement, I try to change it, despite being a group class”, says physical educator Bruna Peking, from Rio de Janeiro, about Ladies Camp, a variety of the Team Nogueira Cachambi academy aimed at women.

How it works?

The base of the boot camps are the circuits. So, each station will demand a different stimulus from you, which can be combined with running on the treadmill (as is the case with Race Bootcamp), or even fighting moves — Ladies Camp, for example, was created by the Nogueira brothers, Minotauro and Minotouro from the UFC. So it takes a lot of mixed martial arts like kicks and punches in the air.

When setting up the lesson, the teacher usually adds everything. “Calisthenics exercises (which use the person’s own weight), functional, neuromuscular and cardiovascular exercises are part of the workouts, which focus on upper, lower, abdominal or even the whole body”, says Franklin. The military part comes precisely with jumping jacks, push-ups, sit-ups, naval rope, tires… Everything that reminds us of intense American training.

Of course, the required body parts vary by instructor. “At Ladies Camp I usually give more space to functional exercises. As the class is made up of women, we also have a lot of movements for the legs, buttocks and abdomen, regions most targeted by them”, explains Bruna.

What are the differences between boot camp and Crossfit?

Although they are similar, while the crossfit focuses more on a certain interaction between participants, the boot camp tends to prioritize overcoming the individual limits of each student. One more reason for you to throw yourself into practice without shame!

“CrossFit does not follow a training pattern, each day a different program is performed. Race Bootcamp follows one, that is, despite changing the physical abilities to be explored in each class, the whole is always the same. In addition, at Crossfit, for example, the student spends about 1.5 minutes at each station. In Race, this time can reach up to 7”, says Franklin.

How long does the class last and what is the caloric expenditure?

Again, it will depend on each academy. Race usually lasts from 45 to 50 minutes and is based on HIIT (high-intensity interval training), which increases caloric burning during practice and promotes continuous energy expenditure, helping to reduce body fat throughout the day. You lose about 100 calories per class, but you keep losing fat for a long time. Ladies, says Bruna, can reach up to 800 calories in 1 hour!

What is the likelihood of injuries?

As in any physical activity, there is the possibility of injuries, which can be avoided with the correct execution of the series. And with strengthening too. “Beginners start with little or no weight in order to tone their muscles and protect their joints”, explains Bruna. Gradually, you can increase the load and intensity of training.

There are no big restrictions for those who want to do boot camps: only people with cardiovascular problems and with serious injuries should avoid the exercises.

Is the body masculinized?

One of the major concerns of women who start very intense workouts like Crossfit is a body with very defined and hypertrophied muscles. But this is nothing more than a myth. “Boot camp is not aimed at building muscle, but at improving resistance and power,” explains Franklin. If you want a lean body, then this practice is for you!