bootcamp

  • What is bootcamp, and how is yours different from others?

    The name boot camp is taken from the military training camp for new recruits. For our purposes, it is interval and circuit fitness training in a group environment that combines aerobic and anaerobic conditioning, speed, agility and quickness, flexibility, core strength and total body conditioning into one enjoyable hour of fitness training.

    Our class sizes are limited so that instructors can actually observe your exercise form. That principle is paramount to your safety and progression. Instructors have the skill to modify within the group dynamic for each individual - need something harder, not a problem. A particular exercise bothers an old injury, we can alter that for you. The exercise movements that you do are meant to make you more functional for everyday life, there are no gimmicks or shortcuts. You are given nutritional and lifestyle information, plus actual exercises, in a client handbook to educate yourself and make positive changes in your life. We are very confident that our boot camp conditioning program will make your body more fit and functional, for sport or everyday life.

  • How does it work?
    • 1. Choose a time package and register for a bootcamp program (either on-line or mail in package)

    • 2. Complete the necessary medical and legal forms found on this web site

    • 3. You will be contacted to confirm the training start times and given a date (before bootcamp begins) to meet for an optional assessment. We highly recommend the assessment as it is done to gather your health and fitness information and have something to track your progress with down the road. After all how do you know where you are going without a road map?

    • 4. In the second week of training you will be given a fitness package which includes information to help you develop, or improve upon,healthy lifestyle habits

    • 5. Periodically throughout the six weeks you will also be given handouts with informative health and fitness tips and detailed exercise and workout descriptions

    • 6. At the end of the program we will re - test and consult with you on your health and fitness goals
  • What are the benefits to this type of training?
    • It is an easy way to combine cardiovascular, weight and abdominal training into one simple, effective and convenient instructor led exercise session

    • No exercise boredom! While repetition is the key, there is plenty of variety to the classes and you will never do the same exercise sequence twice.

    • Workout with friends and others to create a fun, motivating and inspiring team environment that will have you enjoying exercise

    • Increase your strength and endurance, while losing weight and body fat

    • Improve your overall physical health, stamina and energy levels, and create more self confidence

    • A healthier you and a decreased risk of stroke, heart disease and osteoporosis

    • Be a positive influence on how your children, and others, view exercise and physical fitness

    • Become educated on how to exercise, make smart food choices and take control of your personal health
  • What kind of exercises do we do?

    The type of exercises used in any given training session may include the following:

    Interval training - cardiovascular activities requiring short aerobic bursts (shuttle runs)

    Plyometrics - jumping exercises like the ones that you did when you were a kid (jumping jacks, skipping, star jumps, hopping)

    Muscle strength and endurance - exercises with light weight and high repetitions to help build endurance, and exercises using your body weight to help build muscular strength

    Abdominal/core training - exercises that specifically target the abdominal core region of your body, this is your powerhouse.

    Yoga - predominantly stretches used in the cool down portion of the program

    Circuit training -the movement from one exercise to another with just a short break in between Speed, agility and quickness (SAQ)- movement that requires fast thinking to move your body through obstacles, helping to recruit the neuromuscular responses necessary.

    Balance training - exercises with the body out of balance to develop neuromuscular adaptations, by using equipment such as wobble boards, BOSU, stability balls, your own body stance.

  • What does a typical training session involve?

    While training sessions vary from class to class, a typical training session breaks down in the following format:

    Dynamic warm up (10 mins)group activities like fun team games to get the heart pumping, blood flowing and muscles warm and ready to move on to more intense exercise.

    Circuits (20 + mins)different exercises designed in a circuit (continuous) format to get a total body workout and to bring the exercise heart rate up at the same time. Sometimes we will go through the circuits more than once. Circuits may include abdominal work, pilates, resistance and agility training and some cardio exercises.

    Cardio (20 + mins)jogging, jumping jacks, skipping, sprints � basically different activities to focus solely on the cardiovascular system. Sometimes the cardio drills are interspersed with the circuit drills.

    Cool down (10 mins)light stretches and yoga to allow the body to unwind from our earlier workout.

  • I am worried about my fitness level, I'm not in good enough shape to do this?

    That is the beauty of this type of training; it accommodates all levels of fitness. If you are just starting out then you will do things at a slower pace and for less repetitions. If your fitness level is further along you may do the activities at a quicker pace, do more repetitions, or incorporate more balance work for a greater challenge. Modifications are also made for each exercise, from the easiest level to more difficult levels, so for any given exercise we can make it simpler or more challenging for each individual. If at any time you feel an exercise is too difficult or would like more of a challenge, just ask your trainer

  • What do I need to bring ?

    We provide all equipment needed except a yoga mat and stability ball. There are some mats at the community centre, but we suggest having your own for hygeine reasons. Some classes do require a stability ball, and this is an excellent training tool that can also be used at home. You will also need to bring a water bottle, dress in appropriate layered clothing (if outdoors) and arrive ready to get started.

Resources

BOOTCAMP WORKOUT DEMONSTRATIONS

Boot Camp Workout Video
bootcamp circuit (wmp)

Sample Bootcamp workout
beginners workout (wmp)

Intermediate bootcamp workout
intermediate workout (wmp)

Sample bootcamp workout
advanced workout (wmp)

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