Just the other day, during one of the boot camp workouts on the beach, a new recruit who was really out of breath, started apologizing for feeling tired and out of breath with statements like, “Sorry. I’m really out.” so. Sorry, I can’t keep up with everyone else.” Such statements are always an opportunity to address the class with my most important fitness-related quotes:

You must meet my friend Fatigue before you can meet my friend Progress. Fatigue is the guardian of progress.

Related to this quote are instructions on the form and modification of the exercises.

In the fitness industry there is, in my opinion, an overemphasis on exercise form and technique. How important is form and technique when exercising? What is the top priority of any exercise program designed to keep us fit? For the past ten years, Colonel Bob has been offering a beach boot camp on Fort Lauderdale Beach in South Florida. Most of the exercises are natural bodyweight exercises and the use of a resistance band to add variety to upper body strength training.

The answer to the question about the importance of form can be found in the purpose of training. Here are several options to choose from when deciding on the focus of Colonel Bob’s Beach Boot Camp programs:

A. Become an athlete

b. win races

vs swimsuit bikini

d. ready for combat

my. health and movement

F. Look good in a tight T-shirt

gram. washboard abs

H. Be stronger than anyone

The correct answer is “e”. Health and movement.

Beach boot camp classes are held in a group setting that allows for team support and camaraderie. Each new recruit receives the same instructions:

“This is a class for all fitness levels. Stay in touch with your body during workouts. If you need to back up on an exercise, do so.”

Here are five exercises as examples of the health and movement approach to exercise:

squats

If you find that you are getting too tired and can’t keep up with the repetitions or if you have a medical condition that restricts performing a regular squat with proper form, choose the range of motion that will allow you to perform the squat without injuring yourself. yourself.

Lizards

While the class is performing regular pushups, some recruits will opt to perform pushups on their knees. Knee pushups are a way to modify normal pushups. However, there is a better way to get more out of the pushup, even if you find you can’t go all the way down and push your body back up. The solution is to perform a partial and regular push-up. In this case, you’ll just go as low as you can and keep pushing your body up. This modification is much more effective than doing knee pushups and will eventually allow you to perform a normal pushup without modifications.

bicep curl with resistance band

The resistance band bicep curl sometimes cannot be performed with full range of motion due to fatigue or other reasons. Just do a partial movement, especially if you’re in a group setting with a specific count rate for the reps. You’re still working those muscles with partial movement, and you’re also working on muscular endurance, which is the ability of muscles to work continuously under fatigue.

Jumping jacks, also called Side-straddle-hop

The first way to modify a jumping jack is to reduce the width of the leg extension. If you have medical problems with your legs, simply move your arms and side step your legs.

running and jogging

Instead of stopping or slumping back into your running stance when you get tired, try to slow down, even to the point of shuffling if necessary. Picking up your pace while maintaining good posture is a great way to keep going and work on that mental toughness as well. Get rid of that all or nothing thought that you can jog or you should walk or stop. There are many stages of rhythm in between. Make use of them.

Your action plan:

Get more from your strength, resistance and cardio training while burning more calories and practicing safe modification of your workouts. Check with your doctor before trying any of the exercise tips in this article. You perform all exercises in this article at your own risk.

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Author: Lieutenant Colonel. Bob Weinstein, US Army, Retired

Beach Boot Camp Instructor in Fort Lauderdale, Florida