Beginners Guide to Bootcamps
Studios all over Shanghai have Bootcamp and HIIT classes that are always full to the brim with enthusiastic and sweaty participants. Some people try them out thinking it’s no problem; that it's just about jumping around a room – but this is where they are wrong. We know these classes are tough, but there’s a reason people keep going back. Here’s what you should know before your first bootcamp.
What is a Bootcamp?
Bootcamp workouts are the name given to a group of highly disciplined fitness programs, typically one hour in length, that use high-intensity interval training to lose weight and increase strength. With HIIT workouts, you’ll alternate between exercising for really high and then low periods, with a short break in between. You may run, do push-ups, and then lift free weights. HIIT is designed to work the entire body in short intense blasts. This is why it’s so effective - it keeps the body guessing.
A lot of bootcamps are organized blocks of time, like 3 workouts a week for four, eight, or twelve weeks – it depends on the studio. These programs usually start off easier, and get more difficult as they progress. A lot of places also have one-off bootcamp classes that you can join. The nice thing about these classes is they work for all levels, because you can make the exercises as easy or difficult as you need. The key is limiting rest time in between each move to get the heart rate up and burning calories fast.
Benefits of Bootcamps
So why would you want to subject yourself to this kind of class? Well, we’ve heard that while this type of workout is challenging, people usually get really addicted to it because it’s so effective. Some of the most enticing benefits people experience include muscle toning, social engagement, aerobic endurance, weight loss, improved mood, and mental toughness.
How to Find the Right Class
When looking for a class, take your time to find the right studio and instructors. These classes can be outdoor or indoor, and some programs are geared towards specific groups like women-only. Some classes devote more time to cardio and bodyweight exercises like squats, lunges, and push-ups, while others may incorporate equipment like kettlebells, sandbags, and free weights.
What to Expect in Your First Class
Before your class, a lot of people suggest drinking plenty of water during the day and a protein-rich snack an hour before your workout. If you’re totally new to the studio and workout, try and show up early so you can get to know the facilities, meet the instructor, and let them know of any injuries. You’re going to be sweating and moving a lot, so pick clothes to wear that you are comfortable doing both in.
The workouts are broken down into warmup, workout, and cool-down, and are usually written on a big board for everyone to see. While the workout roadmap might be intimidating, a lot of people actually prefer to see it upfront. This is because you know exactly where you’re headed, and the milestones it will take for it be over! It might help to think of it as a challenge and steps, so you can conserve your energy for each exercise.
Depending on the studio, you may also use equipment in your class, alternating between kettlebells, jump ropes, free weights and boxes or steps. Part of the reason HIIT and bootcamps are so effective is their built-in variety! These workouts use two types of exercise – movements using only bodyweight, and others that incorporate weights. While with weight training focuses on very specific exercises and movement which target each muscle group individually, body weight training will put more emphasis on your body as a whole.
Once you’re done with the class, everyone will do a cool-down of stretching, and you’re done! It’s usually a good idea to take a towel with you to wipe down your hard earned sweat.
Things to Remember
After your first class or even first few classes, you might be quite sore – don’t let this stop you from continuing! It’s normal to be sore when you start a new workout routine, and people say that it can actually help you recover faster to do a workout and stretch those aching muscles. You’ll be building strength and aerobic capacity all at the same time. Plus, with a dedicated instructor and group of friends all sweating together, it’s easy to stay motivated.
Have we convinced you yet? If you want to try a bootcamp or HIIT class, try using Move Shanghai’s platform – they’ve got an insane promotion for RMB 99 deal for 3 classes. Here are some studios we’d recommend if you're trying your bootcamp with Move:
Ability Base
Address: 399 Hengfeng Road, L205, WPP Campus
Photo: CrossFit Body in Motion
CrossFit Body in Motion
Address: 288 Dagu Road, Building 6
Photo: Prime Fitness
Prime Fitness
Address: 3 Fenyang Road, Building 1, Room 102
Jingan location: 3F, Cachet Boutique Hotel, 931 Nanjing Xi Road, near Tai Xing Road
Photo: Feel Good Fitness
Feel Good Fitness
Address: 288 Dagu Road, Building 5, Room 4C
Move Shanghai gives you exclusive access to some of the best gyms, studios, and classes in Shanghai. You still have time to grab their RMB 99 deal – get it while you can!