Shred it! Torch it! Kill it! Are all terms you will hear around boot camp classes, HIIT, and small group personal training classes. Why? Because these hardcore classes amp up the weight loss by burning some serious calories! Picture from Pixabay.
I always love teaching these types of classes because they are fun, they are hard, and they work off some serious stress after a tough day at work. My clients enjoyed flipping tractor tires, beating on them with sledge hammers, swinging kettlebells, drumming with battle ropes, doing bows and arrows with TRX, and flipping sandbags. These types of exercises combined with explosive movements of squat thrusts, running ladders, jax, and speed skaters use the anaerobic-aerobic pathways to create a serious calorie burn. They are done in timed intervals on purpose. The timing makes the difference in revving up your metabolism, not just then, but for the next two days! *NOTE: always get the okay from your medical provider BEFORE participating in any new exercise program.
In case you are cringing because a friend or instructor invited you to join a class like this, Here are some tips to help you get the best benefit without killing yourself:
Not a Newbie? Not a problem! Here are some tips to get better benefit and remain injury free:
1. Wear good cross trainers because they have lateral stability and are designed for all types of activity.Only wear your shoes for class. Replace every six months.
2. Don't follow the example of others in the class who think they know better than the instructor. The instructor has the education and the job for good reason!
3. When your form goes, it's time to stop! Proper form yields great results; poor form yields disaster.
4. Eat properly for the intensity of these workouts. You need the protein to rebuild muscle you just broke down. You need the carbs to keep going the rest of the day.
5. Be careful of exercises like jump squats on steps and looking up at the instructor during planks and push-ups. These exercises, when done incorrectly can lead to serious damage. Picture from www.bodybuilding.com.
6. Don't do these classes daily. Instead, do regular cardio on your off days. Your body will not be able to recover properly and you will begin to show signs of overtraining.
7. Be patient with your scales. Weight loss is not always the weight going down. The body composition, body fat % to muscle mass % ratio, is more important. Your body will burn more calories maintaining lean muscle mass.
8. Avoid being the "Expert". Certainly you have learned a lot of valuable insights, but if you aren't certified as a health and fitness professional, point people back to the instructor. You can help people by setting a good example and only sharing what the instructor teaches. Instructors and gyms carry liability insurance for good reason.
These tough workouts are a great way to accomplish your weight and health goals if you do them correctly. You will also feel calmer because the cortisol and adrenalin levels are brought back to normal from the stresses of the day. Many blessings to you!