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by Cat Smiley, ISSA
Everything seems to be a boot camp these days, from late night cramming
for exams, to working around the clock or skiing every day while the
snow is good. Yet, in the fitness world, we’ve circled the block
of New Age theories and come back to where we were in the beginning;
simple exercise regimes, led by a hellish instructor who pushes you
out of your physical comfort zone. Kind of like high school gym class,
except that you’re here voluntarily.
You tell me. How could such a barbaric approach to fitness have taken
the yuppie nation by storm? Boot camps are huge in the US, Australia
and NZ but have yet to catch on in Canada. Sure, gym facilities organize
boot camps in an aerobics class format on sprung, carpeted floors
with dance music to keep motivation levels up. But actual boot camps
with mandatory attendance, a punishment system and individual monitoring
of fitness progress? Pretty hard to find.
Traditional boot camps begin at the crack of dawn, five days a week
in all weather conditions. Sounds hardcore, but beginners are usually
the first ones to sign up. Recruits sprint up hills, do push-ups and
chin-ups in the cold, jump logs, lift weights and do rigorous abdominal
training. One of the most popular boot camps in the States is run
by Patrick (The Sarge) Avon who is an ex-naval officer. His book,
Boot Camp: Be All You Used to Be uses phrases like “You have
let your body turn into a gelatinous blob” and “I’m
going to kick your ass.” But hey, it works and the corporate
army loves it.
Soldiers work out three to five days a week at 60 percent to 90 percent
of their maximum heart rate, 20 to 30 minutes per cardiovascular session.
Strength is measured in repetitions, with intensity one of the crucial
factors. Usually the goal is to build muscular strength, thus fewer
repetitions (8-12) are performed with increasing sets as the recruit
progresses. Officers prepare soldiers for both physical testing and
combat, and practise areas of their weakness. Conditioning drills
such as plyometrics, sprints etc. help build motor skills, strength
and endurance.
Many commercial boot camps use the US army’s physical fitness
test (APFT) as a means of checking performance levels.
Often, women who enlist in my boot camps are unable to complete even
one push up, but that changes pretty fast. Upper-body strength can
be roughly estimated through how many consecutive pushups you can
perform before you need to stop and rest, and recruits must perform
30 push-ups in under two minutes (14 for women) to pass the test.
All pushup testing should be done with your weight balanced on your
hands and feet, legs straight behind you, for both genders. Half pushups
on your knees are out, even if you happen to be female. It’s
all the way baby. (For strength training, you can allow these adaptations
if you have to.)
Abdominal strength can be monitored through consecutive sit-ups, bent
knees with toes tucked under some support. To pass the APFT you must
punch out 45 sit-ups in less than two minutes, 38 for women. Ah the
joy. No matter how unfit, you are functionally able to do all of the
given exercises unless you have a physical condition that requires
medical attention, forcing a restriction.
Your cardiovascular endurance is just as important as strength conditioning.
You must run two miles in under 18 minutes for men, 21 minutes for
women, to make the APFT grade. In fact, each day will work you aerobically
and you’ll notice a marked improvement even if you don’t
meet US army standards.
The act of reporting to your trainer can break your cycle of non-commitment
to an exercise program. Boot camps are regimented, old-fashioned sweat
sessions that are hot news in today’s fitness training systems.
If you are late, expect to drop and give 20 pushups. If you don’t
show up, all your teammates will be punished with an extra set of
everything. Answer back and there will be hell to pay. It’s
discipline, and it’s what you love to hate. In an hour it’s
all over, before most people are even out of bed. And in the end,
you know you deserve to feel this good.
Cat Smiley is a journalist, pro skier and personal trainer. Her
Smiley Fitness Co. runs boot camps, fitness vacations and personal
training in Whistler. To get involved, check out Whistler fitness
vacations on www.smileyfitness.com
1-604-902-0698.
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