Boot Camp Basics: survival tips

Morning North8:13Wellness Column - boot camps

Thinking of joining a Bootcamp? There are some risks that you need to be aware of before you go to that first class. In this edition of our Wellness Column, the CBC's Jan Lakes talks boot camp with YMCA Sudbury trainer and wellness coach Brian Woods.

Fitness boot camps have been enjoying a renaissance of late, with the short, high intensity workout sessions attracting not only competitive athletes, but people hoping to shed a few pounds or get into shape in time for the beach.

YMCA Sudbury trainer and wellness coach Brian Woods cautions beginners to ease into these camps, and select a coach who ensures that the quest to achieve personal goals doesn't increase risk of injury.

"Hold your horses," Woods says, "learn the technique first, get it down pat, before the overload."

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People's inclination to push themselves through high-intensity workouts can often lead to injury, says Woods, especially when they are not expert in the technique.

Fitness boot camps earned their name from the military tradition of weeding out weaker recruits at home base before they were shipped off to the battlefront.  

The ideal program, says Woods, would include a pre-assessment and conditioning before the meat of the workout.

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Although people approach these boot camps "like gangbusters" in the spring, Woods says a good coach will keep you focussed within your capabilities, and enable you to learn the technique before growing progressively towards your goals.

Any loss of range of motion is a warning sign- YMCA Sudbury trainer Brian Woods

"At this time of year we see a lot of twisted knees, pulled hamstrings and groins," Woods says.

Many of the injuries can be attributed to boot campers pushing through pain and cramps, often ignoring the body's inclination towards self-protection.

An observant coach can usually spot people's limitations, but in the course of a rigorous session with thirty or more people, even the most astute instructor may ignore the warning signs.

Some warning signs that people tend to push through are sharp, acute pains, especially when springing off their feet, says Woods.

"Any loss of range of motion is a warning sign," says Woods, "and if you experience sharp pain, that's a stopper."

But it eventually falls to the individual, Woods says, to recognize when they are pushing too hard.

"It takes courage to admit you need more conditioning."