Urban Fitness Defence presents...


As well as being fun, Bootcamp workouts are one of the best ways you can keep fit, lose weight, improve your mental health and so much more. Here is the science to back this up…

Firstly, what is Bootcamp training?

Bootcamp training mostly includes what are known as callisthenics which basically means rhythmic exercises performed without apparatus. Think of exercises such as pushups, lunges and squats as well as running and other high intensity aerobic movements (e.g. requiring plenty of fresh air). These exercises are often referred to as body-weight training.

However, it is also possible to use equipment such as tyres, logs and park benches as well as more traditional equipment such as kettlebells and medicine balls etc.

At Maldon Bootcamp we combine the use of equipment with body-weight training to give a richer and more varied training experience.

What is Bootcamp training | Maldon Bootcamp

Bootcamps deliver a full body workout.

Bootcamps are designed to work the upper and lower body as well as the core. This is similar to CrossFit training, although this method relies more heavily on equipment.

Dr John Porcari, a professor of exercise and sports science says that what makes Bootcamps so unique is that they emphasise total-body functional training. This better prepares our bodies for real-world activities like climbing stairs and lifting groceries. “You’re learning to carry your body around, not a bunch of weights, which I think is a great thing,” he says.

Bootcamps deliver a full body workout

Bootcamps are very similar to HIIT workouts

Bootcamp training can mix very vigorous activity with short rest breaks and are therefore considered a HIIT training (High Intensity Interval Training).

Dr Porcari says that HIIT workouts maximise fitness gains in the shortest amount of time. His study found that during Bootcamp workouts people’s average heart rates hit 77% of their maximum. But heart rates ranged to as high as 91% of their max which is well above the 80% required to qualify as a HIIT workout.

At Maldon Bootcamp we run varied sessions that include strength as well as high intensity training for a varied program.

HIIT Training

Bootcamp training is for everybody.

According to Dr Porcari, neither age or weight are considered barriers when it comes to Bootcamp training. Workouts can be modified to match your ability which means anyone can do them.

This is something that we focus on at Maldon Bootcamp to ensure our members are pushed, but not over exerted.

Bootcamp is for everyone

Motivational benefits of group training.

Over the last 20 years or so there have been rapidly rising numbers participating in group training. Experts see this as a key motivational tool to enhance competitive performance.

Did you know: According to the Köhler effect, a person works harder as a member of a group rather than working alone.

Motivation Bootcamp Training in Maldon

The health benefits of working out in a crowd.

Not only are there fitness benefits, but there are health benefits too.

A study published by the Journal Of Social Sciences reported that participants gravitate toward the exercise behaviours of those around them. And a 2016 study published in the journal Obesity found that overweight people tend to lose more weight when spending time with fit friends.

This 'Home Yoga' video is a brilliant parody that illustrates why group workouts inspire people.

The psychological benefits of exercise.

According to the Association for Applied Sports Psychology, these are the common psychological benefits:

  • Improved mood
  • Reduced stress and improved ability to cope with stress
  • Improved self-esteem
  • Pride in physical accomplishments
  • Increased satisfaction with oneself
  • Improved body image
  • Increased feelings of energy
  • Improved confidence in your physical abilities
  • Decreased symptoms associated with depression

As you experience these psychological benefits, you are more likely to consistently exercise creating an upward spiral in your life.

Did you know: According to the Sleep Foundation, exercising improves sleep for many. Specifically, moderate to vigorous exercise can improve sleep quality by helping you get to sleep more quickly and helps stop you from becoming tired during the day.

Motivation Benefits of Bootcamp Training | Maldon Bootcamp
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