Fitness Programs 101 series: Boot Camp

"GET DOWN AND GIVE ME TWENTY!!!" Not the most pleasant thing to hear first thing in the morning, but there are plenty of bleary-eyed enthusiasts (and not so enthusiasts) who put up with it. Why you may ask? Well hopefully this article will answer that question.

You're only as strong as your weakest member - this could not ring more true about Boot Camp where the emphasis is put on teamwork. It doesn't matter whether you are the fittest, fastest, slowest or weakest; everyone plays a vital role in the success of the team.

A BIT OF BACKGROUND

Boot camp originates from the military - the proper terminology is recruit basic training. It is a method used to filter out new recruits by pushing them to their limits physically, mentally and emotionally. A 6-13 week program of extreme intense military training aims to build fitness, camaraderie, leadership and commitment.

"If you have the courage to succeed, this program will help you develop into a mature, highly disciplined, and fully capable service member. During this time, Drill Instructors (DI) will teach you how to care for yourself and others, function as a member of a team and to achieve success together."

"The DI are responsible for ensuring recruits are fully prepared to meet the everyday challenges, from the dangers of the battlefield to the rigours of life at sea. You will be given the tools necessary to perform any given task with the efficiency, courage and confidence to succeed in the face of adversity."

Recruit Training also includes first aid, water survival skills, marksmanship, tactics and other related topics.

There is no 'I' or 'ego' in 'team'. This is evident in the camouflage gear recruits are required to don. The uniform signals equality and sameness - no-one is better than anyone else.

BOOT CAMP FOR FITNESS

Boot Camp for fitness takes the fundamentals from the military training and translates it into a workout program suitable for anyone who is willing.

Most boot camps are run outdoors, to mimic a military environment. The exercises can range from individual tasks to team activities and usually take place either at a park or on the beach.

On any given morning, you will see plenty of city workers sweating their way through a class. Boot Camp before work has become a very popular workout. A typical program is usually run 2-3 mornings a week for 4 weeks.

At the end of the Boot Camp program, participants feel not only a sense of self-accomplishment, but team-accomplishment.

Unus pro omnibus, omnes pro uno. One for all and all for one.

JW

References

• www.military.com

Fitness Programs 101 series: Pilates

Pilates has slowly increased in popularity over the years and now is very much part of mainstream fitness. In the past it was considered more of an alternative form of exercise mainly used for rehabilitative purposes, but is now largely available at most gymnasiums worldwide.

SO...WHAT IS PILATES?

Pilates is a conditioning exercise designed to improve spinal posture; increase strength - particularly of the core, flexibility and muscular endurance; and develop long, lean muscles. It encourages awareness of one's body starting with breathing, which in turn helps your body function at its optimum level.

A BIT OF BACKGROUND

Joseph Humbertus Pilates was born in Germany in 1880 to a prize-winning gymnast father of Greek heritage and a naturopath mother.

As a child Joseph suffered from numerous illnesses including: asthma, rickets, rheumatic fever. And as a result began his interest in health by studying anatomy and reinforcing his learnings by observing animals in the woods - “Take a horse, if a man wants to race him, he keeps him in top form. He makes the horse move. Why not keep humans in top form too?"

Joseph Pilates preforming a single leg row on an early version of a pilates reformer bed

In 1912, Joseph moved to England. When World War I broke out, he was imprisoned due to his German citizenship, along with other German nationals. While in prison camp, Joseph observed animals stretching and incorporated this into the foundation of his matwork. He taught his fellow prisoners exercises using reassembled camp beds, with the springs acting as a form of resistance.

The effectiveness of his methods were proven following the influenza outbreak in 1918. The pandemic killed somewhere between 50-100 million people worldwide with those in close cohabitation were hit the hardest. Unbelievably, those who followed Joseph Pilates' exercise routines all survived the outbreak.

Joseph originally named his exercise method "Contrology". It was his belief the mind controlled all muscular movements through centred concentration - "The Pilates Method teaches you to be in control of your body and not at its mercy."

TYPES OF PILATES

1. Matwork

The traditional method of pilates, performed on mats. Exercises are performed on your back, side or front. Sometimes equipment (eg. weights, resistance bands, rollers, exercise balls) is used.

Examples of mat exercises: pelvic curl, the hundred, bridge, rocker

2. Reformer beds

A spring-loaded machine with a moving carriage. The springs act as resistance - the more springs, the higher the resistance.

3. Pilates Cadillac

A large piece of equipment featuring leg springs, arm springs, hanging loops, a push-through bar and a trapeze. Over 80 exercises can be performed from gentle spring-assisted sit ups to advanced acrobatic movements.

4. Winsor Pilates

This method of Pilates was developed by Mari Winsor, a dancer and teacher from Hollywood, California. Combining matwork and cardiovascular movements, Winsor Pilates provides a low-intensity body sculpting workout which burns calories for weight loss.

5. Stott Pilates

A contemporary approach to traditional Pilates. Joseph Pilates initially developed machines that users had to adapt to. With Stott Pilates, the machines adapt to you.

For me personally, Pilates holds a very special place in my heart. Pilates was my long awaited solution to years of excruciating back pain. I had tried everything on the market - physios, chiros, GPs, medications, rest; but none provided me with permanent relief.

Pilates made me understand the cause of my pain and how I could rectify the situation to prevent it from happening in the future. And I am very happy to say it worked!

So do something good for your body and try Pilates today!

JW

References

• www.josephpilates.com
• www.livestrong.com

To new beginnings

A new year has arrived and what a great opportunity to start fresh. Don't worry about what you did or didn't do last year - you have a clean slate and NOW is the time to take charge of your life!

The festivities have come and gone so no more excuses. Say "YES I CAN" instead of "no I can't". Challenge yourself and make the most of all your opportunities; face your fears and tackle them head on.

Make 2012 the year you do something positive to improve yourself. And keep watching out for new and exciting articles I have in store for the year ahead.

So here's a toast to a happier and healthier you in 2012!!!

★★ HAPPY NEW YEAR EVERYONE!!! ★★

JW