If this is your first camp focus on the proper form for each exercise during week one. Once you have quality form, without compromising or throwing other body parts into a given movement, you'll be ready to progress into higher weight levels. But always remember, do not add weight without correct form.
When performing strength training movements, remember these 2 key points:
- Maintain a neutral spine and fully engage your abdominal muscles at all times. This precaution is the number-one back injury prevention mechanism.
- Do not swing or jerk weights around. Use smooth movements while controlling your dumbbells at all times.
Find YOUR own Zone!
As with every camp, there is a large range of abilities among our participants. Always remember, don’t compare yourself to anyone else or feel as though you HAVE to keep up with the lady working out next to you.
I would MUCH rather see everyone focus on the quality of each and every repetition and do the best that YOU can, do as many as you can and when you have reached a limit, rest!
For example, this morning, when we performed two shoulder exercises, one right after the other, some participants were getting to failure in the muscles engaged before it was time to transition to the next non-shoulder exercise. That's OKAY! Take a 5 second rest during the exercise, let the blood flow back to the working muscles and then get back to it. This strategy will allow you to see significant improvement over the next several weeks of camp.
We have a rule at HealthStyle Fitness in working with clients one-on-one or in our small group programs: as soon as your form starts to suffer, stop! Use that same rule with yourself. It's completely acceptable to take a short break. Our workouts are intense and designed to work your muscles and elevate your heart rate for nearly a full hour. Find a "zone" where you are tired, maybe even tippy-toeing on exhaustion, but don't go beyond that point. If you start going over, slow down just a little bit.
Although learning your pace takes time, start at a moderate pace and keep increasing until you find that challenging but smooth zone. It should all flow. You will get the best results with the least risk of injury.
Muscle Soreness:
If you have exercised or participated in sports, you are undoubtedly familiar with muscle soreness. While it may immediately follow physical activity, muscle soreness sometimes takes as long as 24 to 72 hours to clear out from the body (DOMS – delayed onset muscle soreness). Plan on feeling mild, moderate or even more intense levels of muscle soreness during your first week of boot camp – after week one your soreness will significantly decrease in intensity.
To speed the process of soreness you’ll need to increase the blood flow and oxygen to the area, and to relax the muscles. The sooner this can be achieved after the strenuous activity the better. A light walk at lunchtime or before dinner can help significantly. Believe it or not, coming back to camp the very next day will reduce your soreness...trust me on this one!!
Immediate muscle soreness (as you feel during boot camp exercise) is due to a buildup of metabolic by-products such as lactic acid, due to a lack of sufficient oxygen (ischemia) during a given exercise. This immediate type of soreness dissipates shortly after stopping the exercise.
