Bootcamp - is there a gain as well as the pain?

So, whilst perusing my latest copy of FitPro magazine I stumbled across the following article which, in short, seeks to debunk the benefits of Bootcamp style workouts:

http://www.dailymail.co.uk/health/article-1309646/Why-Army-style-fitness-workouts-pain-gain.html

Clearly the main target of Lucy Fry's attack is the well-known BMF (British Military Fitness) and, having never attended a session with BMF myself, I can't comment on the veracity of her claims.  What I would like to do, however, is put across my viewpoint on outdoor group exercise sessions, and reassure people about the "Bootcamp" classes that I run.  Perhaps there are some badly organised Bootcamps out there, but I'd like to think that anyone who's been to mine would vouch for the safety and effectiveness of the sessions, not to mention their increased fitness!  I'll go through some of the main issues raised by the journalist and give my retort, hopefully convincing of the benefits of my classes and my focus on client care.

Criticism 1: "The majority of British Military Fitness leaders don't know if their clients have problems because they provide no screening... this is typical of most boot camps".
If this is true then I am very surprised!  Certainly I ask all my participants to complete a standard PARQ (and a postnatal specific one for Buggy Bootcamp) before commencing exercise.  If I have somebody new starting my class I always take the time to have a chat with them before the session starts and ask them if they're currently following any kind of exercise regime or not.  I'll also discuss anything that has been highlighted on the PARQ.  The only time I'd be unaware of a client's problem would be if they chose not to share that information with me.


Criticism 2:  "And then there is the endless jogging.... if you are carrying extra weight, fast walking is better than jogging, the impact of which can cause lower back pain and exacerbate existing injuries!"
There's a distinct lack of jogging in my bootcamp workouts.  My bootcamp sessions incorporate a lot of interval training, so you're working at an intense level for a short amount of time, followed by a period of rest.  Long jogging is not a feature of my typical workouts.  Quite often there'll be a short amount of jogging in the warm up (max 1 minute), but I always tell the participants that they have the choice between fast walking or jogging and I strongly encourage newcomers to stick with walking, unless they have advised me that they jog regularly already.

Criticism 3:  "A one-size-fits-all approach can cause damage to bodies"
Absolutely!  As a well-respected personal trainer I couldn't agree more.  That's why I don't adopt a one-size-fits-all approach when it comes to Bootcamp.  Sure it's not as tailored as a 1-1 PT session (but then participants are paying significantly less than they would be for 1-1), but I always offer different options to suit different levels and to cater for any injuries.  For example, if the session involved any plyometric exercises such as squat jumps, I'd recommend ordinary squats for anyone with knee injuries or who is very overweight.  Of course no group exercise class can be totally individual for each participant, half of the fun of group exercise is the element of everyone working together, but I strongly advocate giving different options for people rather than pushing them beyond their limit.  And personally I'd always try to do this without making anyone feel singled out - nobody likes to be the one who's always being told to do the "easy" option!

Criticism 4:  "If the ratio of instructor to participant is 1:20, clearly the instructor does not have enough eyes to ensure everybody is doing everything right"
I limit my Bootcamps to a maximum of 12 participants at a time for that very reason.  When working outside there are an increased number of potential hazards and I like to ensure that I can keep my attention on everyone.  I pride myself on making sure I get round every individual on any given circuit, so that I can check and correct technique as required.  (NB: Buggy Bootcamp classes might occasionally have more than 12 Mums, but the format of these classes are different from my other Bootcamps, incorporating simpler exercises which focus on strengthening muscles weakened during pregnancy).

Criticism 5:  "Making someone do lots of press-ups when they can't even do a single one is a recipe for a bad back"
Whilst press-ups are a firm favourite of many Bootcamps, including mine, they are also the exercise which I find myself correcting the most.  That's not to say press-ups should not be included, rather that instructors should constantly monitor their clients and encourage correct technique.  I am always surprised how many people attempt a full press-up before they have tried a 3/4 or even a box press-up, so I always demonstrate all 3 options to the class and ask them to start with level 1 (box).  If their technique is good and they're not finding it too difficult then I encourage them to try the next level.  And similarly if I see someone trying to do full press-ups badly then I quickly get them to modify and explain why I'm asking them to do the press-ups on their knees.  On the odd occasion where an individual still demonstrates poor technique even in the box position, there's always the option of a standing press-up (e.g. against a wall) which will minimise any strain on the back.

Criticism 6:  "Stretches can be problematic... getting your partner to hold your elbows from behind and force them together is damaging"
Well DUH!  I would never, under any circumstance, get my clients to stretch each other.  Assisted stretching should only be performed by a qualified instructor.  I do include some partner work in my sessions, but not stretching each other.  In my opinion, partner work should only serve to promote camaraderie - there should never be a cross-over between the role of the client and the trainer.

So for anyone who saw Lucy Fry's article when it was published in the Daily Mail, I hope the above has put your mind at rest.  I absolutely believe that outdoor Bootcamp style classes are a fantastic way to exercise, and can deliver amazing results in a fun environment.  And you cannot beat being out in the fresh air.  There are so many benefits to exercising outdoors especially when many of the clients have been cooped up in an office all day.  It's all down to finding a good instructor who pays attention to each member of the group and pushes people to be their best without getting them to do things that compromise their technique.  Hopefully Lovefit Training's Bootcamps fit the bill!

Pre / Post Natal Training

A day "off" work to go and gain an extra qualification and continue my education in the fabulous field that is the fitness industry.  And what better way to spend a Friday?

I've spent the last month or so working through study books, online quizzes and virtual lectures, and Friday saw the culmination of this with the full day workshop in Cambridge.  I'm doing this qualification (exercise prescription for pregnancy and post-natal clients) with Premier Training International - the same company with which I gained my PT qualification.  It will add nicely to my exesting pre/post-natal qualification from Burrell Education.

The day involved the 8 of us recapping and consolidating all the info from the home-study course during the morning and then a rather more hands on afternoon of practical work.  And there was even an opportunity for a workout over lunch, as the course was held at Greens Gym.  Marvellous stuff!

Our trainer was brilliant, and very knowledgeable and I came away feeling enthused and confident that I'll have plenty of new tricks up my sleeve for my pregnant ladies.  Not to mention my Buggy Bootcamp Classes in Cambridge (every Tues & Thurs @ 10.30am at Vinery Road park).

So all that remains is for me to complete my coursework (a case study) and then I'll be the proud owner of a shiny new certificate and 20 more REPS CPD points.  Hurrah!

Action-packed Christmas

Christmas 2011 was a completely new experience for me in many ways.  First, I spent it abroad in Tignes (France), and secondly I learned to snowboard.

Believe it or not, I'd never previously been on a winter sports holiday.  Many people are surprised that - as a personal trainer and general outdoor enthusiast - I haven't ever even tried on a pair of skis, let along taken to the slopes.  But my other half's sister thought it would make a nice change for the whole family to head off to the Alps this year and spend a week in a chalet, or out of it as the case very much was!

Having done a spot of surfing in the past I decided to turn my hand to snowboarding instead of learning to ski.  Surely it must be easier to control just one board, rather than two skis and two poles?  Right?  Well, actually..... it started off much better than I anticipated.  Despite everybody else's unfounded conviction that I'd be a natural, I was pretty certain that I would be more like Bambi on ice.   But after my first 3 hour lesson with a fantastic instructor (from Alliance Snowboarding) I was feeling good and mosied back to my chalet full of excitement and positivity.  But on day #2 things went a little wrong.  A stupid stumble off the chairlift at the start of our lesson left me feeling very shaken.  I caught the edge of my board coming off the chairlift and flipped myself underneath the moving chairlift - not fun!  This left me rather rigid and fearful throughout the remainder of my lesson.  So I spent most of the time sitting on my bum trembling while the rest of the class continued to improve at a rapid rate of knots.  Just as I was starting to get back on my feet, I had a bad backwards fall downhill adn smacked my sacrum pretty badly.  This resulted in my being unable to get back on the board for 3 days.  I did regain enough mobility to have a private lesson on xmas eve, which helped my confidence no end.  So I was hugely relieved to be able to spend a couple of hours pootling around on the nursery slopes on Xmas day - at least the trip ended on a high note.

Sadly, my back is still pretty sore so no heavy lifting for me for a while.  Clients - it's do as I say and not as I do for a couple of weeks! 

Despite the injury, I can honestly say that Tignes was a fantastic resort to spend my xmas week, and I can't recommend Alliance Snowboarding enough.  Check them out at http://www.alliancesnowboarding.com/.