At BCASA (Boot Camp Acadamy South Africa) we do outdoor fitness training that is fun and functional, mostly utilising your own bodyweight and it provides a unique way of getting and staying in shape. But what is it that we actually do?
Firstly, there are 5 basic types of exercise and we include most or all of them in our boot camp classes, depending on what we’re trying to achieve. The exercise categories include:
• Resistance Training — Develops strength and power, & when done at high intensity endurance to a certain degree. Examples: push-ups, burpees, squats, any exercise using any form of weights, such as tires.
• Cardiovascular Training — Develops heart and lung efficiency and endurance. Examples: running, jumping, jumping jacks, and any activity done at an elevated heart rate for an extended period of time.
• Agility & Speed Training — Develops fast movement and precision reflexes. Examples: sprints, quick directional moves, running through tires and agility ladders, shuffles, punches and kicks.
• Plyometrics — Develops explosive power in movements and resilience. Examples: any form of jumps, hopping, skipping, and explosive push-ups.
• Stretching — Develops flexibility. Examples: We do mostly dynamic stretching such as inchworms, pikes, the yoga cobra position, etc.
Fat Loss and Exercise
Cardiovascular exercise does the most to burn fat during exercise. It quickly depletes the energy stores that muscles prefer to use and forces them to burn fat for energy. However, fat burning due to cardiovascular exercise stops soon after your heart rate and breathing return to normal.
Resistance training burns little fat during exercise compared to cardiovascular exercise, but has longer lasting fat burning effects on the body as it increases the metabolism and this can last for hours after exercise. It also increases lean muscle mass, which burn more calories every time you use your muscles. For every 0.5kg gained in lean muscle, the body burns an average of 50 additional calories per hour, and this is essential for long-term fat loss.
Our boot camp workouts are always a good combination of resistance training and cardiovascular exercise that catches fat in the crossfire and focus on optimum fat burning, hence the great results we get.
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