Hey Boot Campers
Now isn’t that grand? As usual I have some interesting information to share with you guys. We all want longevity – living a long life, but won’t it be great if you can also enjoy good health with it?
Here are some valuable tips to enable you to do just that.
Research at McMaster University has shown that strength training can reverse the signs of aging at cellular level by as much as 20 percent. But that knowledge doesn’t do you any good unless you actually get boot camp or gym and improve the size and strength of your muscles.
2. No matter your age, the goal of strength training is to train something
People tend to go through the motions day after day when they train. If you want your body to look or perform better, you have to train it to do more than it can do now. You need to increase the weights you lift if that is your thing, and the number of repetitions you do within a minute at boot camp, in a steady, systematic way. If you want to be leaner, you have to train your body to use more calories during your workouts. That means working harder and getting more accomplished from one week to the next.
3. “Working harder” doesn’t mean beating yourself up every time
Training is a process of imposing stress on your body in calculated doses. Too little stress and you get disappointing results. Too much and you don’t recover sufficiently from one workout to the next. It only works if you train hard every day if you don’t over-work one muscle group and others not at all. At boot camp all our workouts are designed in such a way that you work different muscle group in different ways all the time.
4. Don’t train like kid!
The average young person has a profoundly unrealistic view of how the human body works. But so does the middle-aged guy with a well rounded waist who sits on a bench working his biceps and triceps, when his arms would look 100 percent better if his belly were 20 percent smaller.
No matter your age, you get the most benefit from the exercises that work multiple muscle groups in a coordinated action, and do the most to improve total-body strength. Those exercises – squats, push-ups, mountain climbers, etc. – also burn the most calories, both during and after exercise, while you’re recovering.
5. Muscle needs to be fed
The older you get, the more resistant your muscles are to protein. So you need a bit more to ensure you don’t lose them before you’re done using them.
For an adults, aim for at least 2.2 – 3.3 grams of protein for every kilogram of your target body weight. Since a gram of protein is 4 calories, 120 grams would be a third of your nutrition on a 1,500-calorie-a-day diet, or a quarter of a 2,000-calorie diet.
6. A perfect workout should include five basic movement patterns.
The less you focus on exercises for specific muscles, and the more you focus on movement patterns that use lots of muscles, the better your body will look, feel, and perform. All or most of your workouts must include exercises such as squats; push-ups; some pulling such as a dumbbell rows; lunges and hinging such as good mornings. We do all of these exercises at boot camp all the time!
And this is it for today Boot Campers! Now that you know what to do and how to stay younger for longer; just get out there and DO IT!!! If you can’t be bothered to plan all this yourself, feel free to join us at our boot camp classes!!!
Until next time – stay warm, stay strong, stay young and keep training like a Warrior!!
Contact SHARON for FUN FEARLESS FABULOUS FITNESS
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