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Cardio boot camp is a high-energy exercise plan that focuses on raising the heart rate and improving heart and lung capacity. It uses explosive exercises and lighter weights with higher repetitions to build endurance. It can be adapted to suit all fitness levels and can be done individually or in a group setting.
Cardio boot camp is a type of exercise plan or exercise class with quick, high-energy exercise combinations. Workouts can be designed to use exercise equipment such as dumbbells, exercise balls, or barbells, but can be easily adapted to bodyweight exercises. The types of exercises and movement combinations used in cardio boot camp classes or regimens are nearly limitless, making boot camp workouts highly adaptable and highly versatile. Regardless of the exercises employed, a cardio boot camp workout will operate at a high intensity, moving quickly between exercises.
The term “cardio” generally refers to exercise that raises the heart rate to an aerobic level and continuously maintains that level throughout the course of the workout. So while cardio boot camp workouts can certainly improve muscle strength, the ultimate goal is to get your heart rate up and improve heart and lung capacity. To accomplish this, cardio boot camp routines typically use high-energy, explosive exercises such as squat thrusts, push-ups, crunches, and lunges. Skipping and short bursts of running or jumping rope may also be involved.
Typically, a cardio boot camp workout will also incorporate strength-focused stationary exercises, such as biceps curls, triceps curls, or overhead presses. However, there is a difference between traditional weight lifting methods and the boot camp approach to using weights. Traditional weight room training typically focuses on the amount of weight being lifted, with the goal being to lift progressively heavier weights and add significant muscle mass. In cardio boot camp, strength training focuses on lighter weights and faster, higher repetitions to build endurance and keep your heart rate up.
Many find group fitness boot camps a good way to stay motivated because they usually feature a sergeant-style instructor shouting out rapidly changing sequences of exercises. Although this may sound intimidating, the calisthenics-style exercises of a cardio boot camp class can be adapted to suit all fitness levels. An independent boot camp workout is easy to plan, but requires a lot of personal motivation to reap the same benefits as a cardio class. Working individually, the key to a successful cardio boot camp is to keep pushing hard enough to keep your heart rate elevated. It is also helpful to know the routine by heart to avoid having to stop between exercises.
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