You already know that bootcamp has a huge benefit on your health and on your waistline. So does it matter what type of exercise you do and how often?
Don’t we all want to exercise smarter, rather than harder?
In our busy lives, the goal is to get the most results in the least amount of time.
As the fitness industry has slowly caught up with us in the past 5 years, High Intensity Interval Training (HIIT) styled programs have become increasingly popular.
HIIT allows clients to workout for a shorter amount of time with a higher intensity and get the same, or even better results than they would working out at their traditional box gym for 60 to 90 minutes at a lower intensity.
You may be thinking that the more high intensity training you perform the better your fat-melting results will be… right?
The longer you workout the better. The more often you workout the better. The more crazy cardio sweat you get the better… or is it?
Well, that’s certainly what the perception seems to be.
The truth is that you only need to exercise for about 20 to 30 minutes, 3 to 5 times a week to get the increased metabolic benefits of HIIT training.
What is the benefit of HIIT?
HIIT provides an afterburn effect (Excess Post-Exercise Oxygen Consumption “ EPOC”) which means that your metabolic rate increases, allowing you to burn more calories for up to 24-37 hours after your workout.
This means that you get a compound accelerated fat-burn-effect from your workout.
This sounds great! BUT, is it ideal to do a HIIT workout 7-days a week?
Training smart means, a minimal and effective dose, that gives you results.
To get the most optimal results, high intensity training should be inserted into your fitness program with just the right amount and variety to avoid injuries and over-training.
What is Over-training?
Simply put, you are working out too much at a high intensity. Putting too much stress on your body and not giving your body enough time to recover. Your training load exceeds your body’s recovery capacity. Prolonged over-training can lead to chronic fatigue and burnout, even loss of strength and athletic performance.
Some heart-rate based fitness studios put a lot of emphasis on training in the “orange zone” pretty much all the time. This may not be effective or appropriate if you do that type of training every day.
In addition, it is not a smart training method to do HIIT for 60 min (just too long to maintain high intensity).
I don’t know about you, but I really like working out and I’ll do as much as I can get away with even though I’m a huge advocate of appropriate recovery.
The fact is that intense exercise can create an acute inflammatory response in your body. This should not be an issue if you give yourself appropriate time to recover; you’ll in fact come back stronger. However; if you are already in a chronic inflammatory state due to other health issues, unhealthy diet or chronic stress then this added inflammation will have a negative cumulative effect on your body.
Having some underlying auto-immune issues myself, I certainly experienced my share of over-training, plateauing and burnout over the past 10 years of my training.
So hear me out: Sometimes, less is actually better because training smart means, a minimal effective dose to see results.
So how often should I be attending boot camp?
That completely depends on your current health, and your personal fitness goals.
In my next post, I’ll reveal the new So Cal Boot Camp Class lineup and explain why our intelligent fitness programming will help you avoid over-training and get you even better results!
Here are So Cal Boot Camp your first workout is always FREE.
Click below to book now.