Fitness

Boot Camp Workout: What You Need To Know Before Your First Class

Published

8 years ago

January 15, 2017

So, you signed up for your first boot camp workout class. It’s a new year and you’re ready to mix up your routine and challenge yourself to try something new. That’s great! But if putting your name on that list has you shaking your head wondering what you got yourself into, we hear you. And we’re here for you.

Boot camps combine strength and cardio exercises for a full-body burn. They all get your heart pumping, make you sweat, and challenge your muscles, but how they do it varies form studio to studio. For instance, at The Fhitting Room in New York City, trainers will move you from station to station in high-intensity intervals that focus on functional movements that use your body weight or kettlebells. At Barry’s Bootcamp, you’ll alternate between treadmill challenges and floor exercises. Even at the same studio, each class is totally different, to keep your muscles guessing.

The whole concept can be a little intimidating, and we won’t lie, these workouts tend to be tough. But don’t worry—there’s a first time for everyone, so know that you’re in good company if you are struggling to keep up. Learning the moves, honing your form, and getting stronger are the whole point. You’ve got to start somewhere. That said, it can’t hurt to get the 411 before you start. Here’s our guide to what you need to know before your first boot-camp style class.

Do some research before you head to class so you have some idea what to expect.

Exercises vary throughout each class, so you could be doing anything from squat jacks to jump squats, to a lunge and press, to ropes to the ski machines. And probably burpees. All the burpees. Though you won’t be able to predict what’s going to happen at Tuesday’s 7:30, you can get a sense of whether you’ll be using machines like a rower or stair stepper, or if you’ll be lifting weights. “Do some research on the studio and the workout before you arrive for your first class so you know what to expect. At Barry’s there are state of the art Woodway treadmills where you’ll run, sprint and climb inclines, as well as benches where you’ll use anything from dumbbells, to booty bands. By knowing the gamut of equipment you’ll be prepared for whatever the instructor may throw your way,” Kate Lemere, a Barry’s Bootcamp Chicago trainer, tells SELF. Don’t know how to use a machine or do a move? First look around the room and try to copy what your classmates are doing. The instructor will walk you through everything you need to know how to do, but definitely speak up if you have any questions. Proper form prevents injuries (and you get more out of it that way, too).

You don’t need any special boot camp gear—you can dress like most any other day at the gym.

In terms of what to wear, it totally depends if class is indoors or outdoors. Normally, my go-to is leggings (full length or cropped depending on how I’m feeling in the morning and the temps), a sports bra and a tank top, but wear whatever it is you prefer to sweat in—because you will sweat. If it’s an outdoor boot camp, like November Project, dress for the weather, but keep in mind that you’re going to get heated. Some people will warm up in a long sleeve shirt or sweatshirt and take it off once they start getting sweaty.

Lace up your cross-training kicks.

“Many people tend to wear running shoes to workouts because they’re comfortable, but those shoes do not always support lateral movements or plyometrics. Make sure that you have training or cross-training shoes so that you can move effectively and avoid injury,” Gerren Liles, Equinox Master Instructor, tells SELF. If you’re concerned about your shoe choice, ask the gym you’re going to if they have anything they recommend, or chat with the experts at your local sporting goods store.

Drink up before you head to class, but not too much.

“Make sure you hydrate before the class. You want to be hydrated enough to perform at your best,” Alex Fell, trainer at Warrior Fitness Bootcamp, tells SELF. He recommends drinking a little bit more the night before and morning of class. “You never know when the instructor will give you a water break, so it’s best to be prepared before the tough workouts.” A good rule of thumb is to drink one or two cups of water two hours prior to exercise. Then one to two more 15-20 minutes before class. Make sure to bring a full water bottle with you to class, just in case the studio doesn’t give you one. That way you’re prepared to replenish what you sweat out.

And don’t forget that food is fuel.

Boot camp workouts are high intensity by design, which can make the whole what-to-eat-beforehand question a little tricky: On the one hand, you want to be properly fueled. On the other hand, you don’t want to be so full you want to hurl. This is totally individualized. Some people must eat before class, others, like myself, can’t eat anything before class. Until you know how your body will feel, follow the standard advice to eat something before class. “Especially before a HIIT class, you want to have eaten something at least an hour before your class. This will help avoid getting nauseous and give you energy to power through,” Daury Dross, trainer at The Fhitting Room in NYC, tells SELF. Complex carbs will provide that energy, while protein will help keep you sated through class. (Avoid too much fat or fiber, which can upset your stomach while you’re working out.) Do what works best for your body—whether that’s a snack between work and the gym or a full breakfast before you leave the house.

Seek out the instructor and say hi, even if you’re nervous—especially if you’re nervous.

“Always introduce yourself to your instructors and let them know if you have any injuries or limitations before class starts,” says Dross. This way if you’re confused about a move, (what the heck is a prisoner squat?) or have a question about the number of reps to do, the instructor will know to look out for you. And don’t be embarrassed if they give you more attention than other students. “I absolutely love when newbies say hi, it gives me a chance to throw them a little extra motivation and watch out for form,” Ashley Wilking, trainer at Barry’s Bootcamp NYC, tells SELF.

Give yourself at least a 15-minute window to get settled before class.

You’ll feel more comfortable if you arrive a little early so you can get used to everything. “It’s already intimidating going to a new class, so if you get there right on time, you’re going to start confused,” Hannah Davis of Body By Hannah in Cleveland, TN, tells SELF. If class starts at 8:30 A.M. try to get there between 8:10 and 8:15. “Give yourself plenty of time to get there and take in the space and the vibe and maybe even meet a new friend,” says Davis.

You’re probably going to feel silly during class—everyone does in their first one.

Follow along as best you can and don’t worry if there’s something you can’t do. “Enjoy the experience. Listen to your body. It’s your first time doing this, so it will tell you what it does and doesn’t like,” Mantas Zvinas, Founder of SurfYogaBeer, tells SELF. If you can’t keep up with 20 burpees and can only do 10, do those 10 with confidence. Trust us, everyone is checking out their own form, not yours. If you mess up, it’s okay.

You can ignore everyone else in class, seriously.

Watching the other fit bodies in the room take on those heavy dumbbells or sprint at a 10.5 can be unsettling. It does not mean that you are expected to do that on your first class. “Focus on yourself. Don’t let the speeds certain clients are running at or the weights they are lifting on the floor effect you. Some of them have been coming for years. You have to do what’s best for you in class,” Alex Sapot, of Barry’s Bootcamp Los Angeles, tells SELF. Don’t get thrown off by what everyone else is doing. You’ll get there!

Listen to your body.

You’re trying something brand new, so be extra attentive to your body. “Modify before you instantly try to master. Trust yourself, you know what is best for you,” says Zvinas. If you get tired, take a break. If you need water, drink some. Don’t be afraid to do what your body needs. “Your brain and body will be taxed to the max and the better focused you are the greater likelihood of successful completion of moves and the entire class itself,” Andia Winslow, a sports performance coach in NYC, tells SELF. You definitely don’t want to overdo it on your first class. If you can perform a move, but only without weights, do that. “Completing a proper lunge with lighter weight is much more effective than with heavier weight and bad form,” says Wilking.

But don’t slack off.

Yes, it’s going to be hard. It’s a boot camp class, so the instructors might yell a lot or tell you to push through the pain. And after you go through your second circuit of TRX push ups, you might not be able to do another one, but try! “When your body experiences a new type of workout that it’s not used to, the immediate response may be to slow down or give up. That’s usually when the negative thoughts creep into the brain. Do everything in your power to push to the end of the workout and your body will thank you later,” says Sapot. Classes are meant to push you to a level you most likely can’t get to on your own. The instructors want you to leave feeling accomplished, so they may keep telling you to do just one more squat, when your legs feel like jelly. We promise (and they most likely do, too), it’s all worth it in the end.

Once you’re done, you’ll feel like a superhero.

Or you may feel sick, if it’s something your body is not used to at all. Drink water after class as well and throughout the rest of the day to feel better. Try to eat, too—your body needs carbs to replenish your depleted energy stores, and protein to repair and build up your muscles. Whether that’s dinner or lunch, you need to fuel up so you can recover properly.

Speaking of which, you might wake up the next morning feeling very sore and disinclined to move ever again. Fight that feeling. “Know that the discomfort you feel during class and directly after will only intensify in the coming days. This is totally normal and expected,” says Winslow. “The key is, don’t stop moving. Be certain to continue hydrating and stretching though you feel like doing the opposite. Go outside and take a gentle stroll or slow shake out jog instead.” The easy movement will help your body recover and maximize the results of your efforts.

Fitness

Striking Success: A Guide to Becoming a Certified MMA & Martial Arts Fitness Trainer

Published

8 months ago

May 30, 2024

Adam T

Becoming certified as an MMA & Martial Arts Fitness trainer is a rewarding journey that marries the excitement of martial arts with the principles of fitness training. This path is suitable for seasoned martial artists transitioning into teaching or newcomers with a passion for fitness and combat sports. Achieving certification can unlock numerous opportunities in this vibrant field.

Step 1: Solidify Your Martial Arts Foundation

The initial step towards certification is building a robust foundation in martial arts. Prospective trainers should have proficiency in one or more martial arts disciplines, such as Karate, Judo, Taekwondo, or MMA. Choosing a discipline that you’re passionate about is essential, as it will drive your motivation and effectiveness when teaching students.

Step 2: Select the Right Certification Program

When ready to take your skills to the next level, explore certification programs that specialize in MMA & Martial Arts Fitness training. Opt for a program that offers a deep curriculum encompassing theoretical knowledge and practical skills. Important topics might include anatomy, nutrition, sports psychology, and specific training techniques to enhance strength, flexibility, and cardiovascular health through martial arts. A comprehensive option is the MMA & Martial Arts Certification offered by the American Sport and Fitness Association.

Step 3: Gain Hands-On Training Experience

Look for a certification that provides practical training opportunities. Some programs may require a certain number of supervised training hours. This real-world experience is crucial as it allows you to apply your knowledge practically, build confidence, and understand the nuances of teaching diverse students.

Step 4: Obtain and Maintain Certification

After completing your coursework, you’ll need to pass a final exam and meet any practical requirements to become certified. However, the learning doesn’t stop there. Continuing education is key to staying current with the latest trends and techniques in both fitness and martial arts. Engage in ongoing training, attend workshops, or even participate in competitions to refine and expand your skills.

Step 5: Market Yourself and Network

Effectively marketing yourself is crucial to attracting students. Build your reputation through word-of-mouth, utilize social media platforms, and consider creating a website to showcase your services. Networking with other fitness and martial arts professionals can lead to opportunities such as conducting workshops or collaborating with fitness centers.

Step 6: Inspire and Guide Your Students

As an MMA & Martial Arts Fitness trainer, your role extends beyond teaching techniques; it’s also about inspiring and guiding your students. Your passion, expertise, and ability to connect will play pivotal roles in your success. Focus on creating an environment where students feel both challenged and supported as they pursue their fitness and martial arts goals.

In conclusion, becoming a certified MMA & Martial Arts Fitness trainer is a comprehensive process that involves mastering martial arts, choosing an appropriate certification, gaining practical experience, continually advancing your education, and effectively marketing your skills. This certification not only enhances your professional credentials but also prepares you to make a significant impact in the lives of your students.

Fitness

Functional Trainers: Why You Need One in 2023

Published

2 years ago

July 9, 2023

Evan Left

In today’s fast-paced world, staying fit and maintaining a healthy lifestyle has become more important than ever. With the increasing demand for versatile and efficient workout equipment, functional trainers have gained popularity among fitness enthusiasts. In this article, we will explore the numerous benefits of functional trainers and explain why you need one to achieve your fitness goals.

What is a Functional Trainer?

A functional trainer is a type of exercise equipment that allows you to perform a wide range of exercises, targeting multiple muscle groups simultaneously. It typically consists of two adjustable cable pulleys, weight stacks, and various attachments. With its versatile design, a functional trainer enables you to perform movements that mimic real-life activities, improving strength, stability, and overall functional fitness.

Versatility and Exercise Variety

One of the primary advantages of functional trainers is their versatility. These machines offer a vast array of exercise options that cater to different fitness levels and goals. Whether you are aiming to build strength, increase endurance, enhance flexibility, or improve balance, a functional trainer can accommodate your needs.

Functional trainers allow you to perform exercises such as cable crossovers, lat pulldowns, chest presses, rows, triceps pushdowns, bicep curls, leg extensions, squats, and much more. Additionally, they often come with attachments like handles, bars, and ankle straps, providing endless possibilities for exercise variation.

Total Body Workouts

Functional trainers excel in delivering total body workouts. Unlike traditional weight machines that isolate specific muscle groups, functional trainers engage multiple muscle groups simultaneously. This holistic approach to training not only saves time but also improves overall functional fitness.

By incorporating compound exercises into your routine, functional trainers stimulate muscle coordination and activate your core muscles. The constant need for stabilization during exercises enhances your balance, stability, and posture. Whether you are a beginner or an advanced fitness enthusiast, a functional trainer can offer an efficient full-body workout.

Adjustable Resistance and Customization

Functional trainers feature adjustable weight stacks, allowing you to modify the resistance according to your strength and fitness level. This customization feature is particularly beneficial for individuals with different abilities sharing the same equipment. As you progress in your fitness journey, you can increase the weight to continue challenging yourself and achieving new milestones.

Furthermore, functional trainers enable you to adjust the height and angle of the cable pulleys, accommodating various exercise positions and ranges of motion. This adaptability ensures that you can target specific muscle groups from different angles, promoting muscle growth and development in a more comprehensive manner.

Compact Design for Home Gyms

With the rising popularity of home gyms, space-efficient equipment has become crucial. Functional trainers are known for their compact design, making them an ideal choice for individuals looking to set up a home gym. They take up minimal space compared to multiple machines that would be required to achieve a similar variety of exercises.

Additionally, functional trainers often come with built-in storage for attachments, allowing you to keep your workout area organized and clutter-free. Their compact nature also makes them suitable for small apartments or limited workout spaces.

If you’re interested in learning more about functional trainers and making an informed decision about which one to choose, Garage Gym Products offers an article titled “The Best Functional Trainers in 2023.” This article provides valuable insights and recommendations on the top functional trainers available in the market. It offers a comprehensive overview of the features, pros, and cons of each product, helping you make an educated purchase.

Conclusion

Investing in a functional trainer can significantly enhance your fitness journey by providing versatility, exercise variety, total body workouts, adjustable resistance, and a compact design. These machines offer a convenient and effective way to achieve your fitness goals in the comfort of your own home.

Fitness

What Is The Dosage, Purpose, And Side Effects Of Cenforce 150?

Published

2 years ago

February 9, 2023

Adam T

What Is The Dosage, Purpose, And Side Effects Of Cenforce 150?

What Is Cenforce 150mg For?

Have you been searching for a way to boost your performance in the bedroom? If you’re trying to find online remedies to assist you reclaim the lost pleasure in your marriage, you’ve arrived at the best place. Don’t worry about the future, for it’s the name of the newsletter that brought you here. Fildena 100 is contraindicated in patients that are taking nitrates for angina (chest pain) or other heart conditions.

Cenforce 150mg is the absolute most widely prescribed and highest-quality treatment for erectile dysfunction at this time (ED). What, therefore, would be the distinguishing characteristics of Cenforce 150 mg which have caused it to be so popular? Why is this drug so commonly prescribed by ED specialists? We’ll discuss Cenforce 150 mg down the road in this text. Patients with a history of heart problems, stroke, or life-threatening arrhythmias should use Fildena 120 with caution.

Until now, countless men across the world have reaped the benefits of by using this tablet on a regular basis. With an individual click, you will discover a plethora of ED-fighting medicines and their brand names. In the event that you see Cenforce 150 mg on that list, don’t be alarmed; it’s safe to take. Fildena 150 is a medication that can be effective in treating ED and improving sexual performance.

Manufacturers

Since 2006, Centurion Laboratories, a pharmaceutical manufacturer in Gujarat, has produced and sold the medication Cenforce 150mg.

Centurion Laboratories has made an important contribution to the development of India.

What Is Cenforce 150mg Used For?

Erectile Dysfunction (ED) is the primary and secondary application of Cenforce 150 mg, which may also be used for other purposes.

As compared to cancer or STDs, erectile dysfunction has spread far more quickly. Due to this, there is a tremendous demand because of this tablet and other similar devices.

What Is The Mechanism Of Action Of Cenforce 150mg?

Blood flow issues are at the root of erectile dysfunction. Blood is brought to the penis during sexual stimulation, causing it to rise. The erection decreases if the penis receives insufficient blood supply for just about any cause.

You’ll find so many reasons why blood flow to the penis may be disrupted. Tobacco use, alcohol consumption, drug addiction, car accidents, or side effects to a medication are possibilities.

The principal ingredient in Cenforce 150mg, Sildenafil Citrate, relaxes the muscles in the penile region to alleviate this problem. The penis’blood arteries are enlarged to preserve an important amount of blood. This creates a circumstance where blood will see no obstacles on its journey to the penis.

Keeping an erection for an extended period of time has become the only real problem. PDE5 (phosphodiesterase type 5) is a phosphodiesterase that Sildenafil Citrate inhibits. After sex, Sildenafil Citrate prevents the penis from erecting. Cenforce 150 mg users should expect a prolonged erection as a result.

The Dosage Of Cenforce 150mg Is 150mg.

Taking Cenforce 150mg is a simple process, however it necessitates a couple of precautions.

Take one tablet with a full glass of water and swish it around in the mouth area until it dissolves.

It’s important to remember never to savour or contaminate the medication by breaking it into small pieces.

You ought to only use water as a diluent when taking the medicine. Different beverages, such as for instance alcoholic beverages and fruit juices, might have unanticipated effects.

Approximately 30 minutes prior to planning for intercourse, take the tablet. Many folks have this nagging doubt that the pill isn’t working.

They fail to consider the fact drugs take their particular time to digest and produce penile erection. Additionally, this tablet and other medications operate best when your body had been stimulated.

These pills aid in penile erection, however they don’t really act as mood enhancers. Your facet should be the source of your sexual desire.

Other Doses

25mg Cenforce
Cenforce 50mg may be the recommended dosage.
100mg Cenforce
120mg Cenforce
130mg of Cenforce
Cenforce 150mg may be the recommended dosage.
the 200mg dose of Cenforce
Cenforce

Treatments That Are Influenced By The Medicine Cenforce 150mg Include:

Calciferol
Vitamin C, or ascorbic acid
Fluoxetine
Paracetamol
Nitro-glycerin
Sulfates
Vardenafil
Tadalafil
Cabergoline

Results From The Use Of Cenforce 150 Mg

Overdose
Dizziness
Numbness
Imagination and foresight are lost.
Lack of power to listen Lack of awareness
Anxiety
Asthma cause
Stressed out
Pain in the muscles
Pain in the chest
Irritation
Urinary tract inflammation
Constipation
Urinary incontinence causes pain.
Erection that won’t disappear completely

Precautions And Warnings

Ensure you aren’t allergic to the drug before using it. Sildenafil Citrate, the active ingredient in this tablet, is safe for most people.

Capsules that can be acquired legally or illegally can be used as needed. Faux websites selling pills posing as branded ones abound on the internet.

Ensure you’re not taking any pills, as they may all react and have severe side effects.

Patients with a history of cardiac disease or who have just undergone surgery should take extra precautions.

Before making any changes to the amount of electricity or the dosage, contact by having an expert.

People over the age of forty-five should know that as they grow older, tissues and muscle cramps become more common.

Storage

At normal room temperatures, Cenforce 150mg could be stored without problem.

Temperatures in the garage range from 15oC to 40oC, which is ideal for high-quality work.

Chemical components in the pills have the potential to be photogenic, thus the medication must be store far from direct sunlight.

The warehouse or room where the medication is store must certanly be clean, dark, and dry (less humidity).

Care must certanly be use when losing or removing the medicine from the body. Be sure that the pills are properly wrapped so that animals or students are not in touch with them.