No More I Can’t. Warriors Can!
Here at Cambridge Bootcamps Warriors we pride ourselves on creating the best atmosphere you could wish to train in. We want to tap into that team ethic where you will find a welcoming community of like minded individuals all willing to help and push each other through physical and mental challenges.
Yes we want you to work hard and push yourself to new limits, but you have to enjoy what you’re doing as well. We want your experience to be inclusive, helpful and to feel that you are part of a team in which your input is vital to the group as a whole. This is key to helping you adhere to your journey of fitness.
Benefits of Bootcamp sessions
- Lose Bodyfat
- Improves muscle strength
- Builds self esteem
- Reduces stress
- Improves joint function
- Strengthens your bones
- Strengthens your heart
- Lowers high blood pressure
- Increases energy and endurance
- Improves sports performance
- Reduces feelings of depression
- Increases sex drive and satisfaction
- Improves quality of life!
Our Cambridge Bootcamps sessions will include Functional fitness and High Intensity Interval Training mixed with team challenges, partner exercises, games and fitness testing.
Think : Kettlebells, Suspension Training, Car tyres, Tractor tyres, Battling Ropes, Boxing/Padwork, Team Challenges, Team Competitions, Fitness Testing.
Nothing will get you fitter , faster than functional fitness and high intensity interval training ‘HIIT’. Don’t just take our word for it, the science proves it.
THE SCIENCE BEHIND BOOTCAMP WARRIORS
High Intensity Interval Training – HIIT
Metabolic interval training, or “HIIT”, is an exercise protocol that utilizes the latest science of endocrinology and performance training to totally tax the body’s major energy systems. The main focus of HIIT is to maximize the use of stored adipose tissue (fat) as a fuel source, both during and after exercise.
In a 2008 study presented in the Journal of Strength and Conditioning, metabolic interval-type training had a ten-fold greater fat loss when compared to either aerobic exercise or weight training individually. Numerous other studies found in The Journal of Medicine and Science in Sport, The European Journal of Physiology, The Journal of Sports Nutrition, and The European Journal of Applied Physiology over the last eight years have supported this.
Some research showed that metabolic interval training actually had as much as a 50 percent increase in the use of fat as a fuel source during exercise. One research study showed that this type of training produced EPOC (Excess Post-Exercise Oxygen Consumption) that lasted 16 to 48 hours.
THE EPOC EFFECT!!
There is a powerful afterburn effect called ‘EPOC’ (excess-post exercise oxygen consumption) associated with anaerobic circuit training that increases your metabolism and calorie intake up to 24 hours post workout. During EPOC we burn more calories than we would at rest, and with very high–intensity exercise followed by active recovery, the calorific expenditure can approximate the same level as a long run (1hr +). The key benefit of HIIT training is burning high amounts of body fat whilst maintaining or increasing lean muscle (bodyshape). In long distance running this is directly the opposite. Yes you lose bodyfat, but you lose muscle mass as well (bodyshape).
Benefits of High Intensity Interval Training in more detail:
- Increased Aerobic/Cardiovascular Capacity. Studies have shown that anaerobic exercise improves one’s oxygen uptake (V02 max) which increases overall aerobic capacity faster than low intensity cardio.
- Improved hormonal profile for lipolysis (fat loss). Exercise physiologists have agreed that HIIT training aids the production of fat burning hormones. Weight training associated with HIIT generates the most powerful hormonal response for fat loss.
- Significant calorie burn. Although the exact calorie burn for metabolic workouts remains unclear due to certain variables, what is known is that it burns a considerable amount of calories. The estimated calorie burn for a 30 minute intense metabolic workout is comfortably around 500 calories. What’s more, the metabolic rate increases from 10 – 25% up to 2 days after the workout (some studies went up to 72 hours). This equates to hundreds of extra calories which over a course of a number of workouts can become profound.
- Increased Lactate Threshold. This helps your body become more efficient at flushing out acidosis (lactic acid) out of the system enabling you to go faster for longer which is essential for sport.
- Improved Insulin Sensitivity. As mentioned earlier, gaining lean muscle helps increase insulin sensitivity restoring blood sugar levels faster. The consumption of stacked carbs with proteins facilitated with insulin release can actually help push the proteins into muscles which is an important part of already lean people looking to develop size and strength.
- The Anabolic Effect. The anabolic (building up) effect advocates that HIIT combined with the right diet promoting slightly more calories, can increase muscle. The opposite occurs with long duration steady state cardio which causes you to lose muscle (catabolic).
Caterisano A., B.T Patrick, R.F Moss, and J.M Grossnickle, “Variable training intensities with equivalent training volume affects EPOC in circuit weight-training,” Medicine and Science in Sports and Exercise, vol. 39, no. 5, pg. S481, May 2007.
Gibala M., “Molecular responses to high-intensity interval exercise,” Appl. Physiol. Nutr. Metab., vol. 34, no.3, pg. 428-32, 2009.
Trapp E.G, D.J. Chisholm, J.Freund and S.H. Boutcher, “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women,” International Journal of Obesity, vol. 32, no.4, pg. 684-91, Apr. 2008
Tremblay A., J.A. Simoneau, and C. Bouchard, “Impact of exercise intensity on body fatness and skeletal muscle metabolism,” Metabolism, vol. 43, no.7, pg. 814-18, July 1994.
Laursen, Paul B., and David G. Jenkins. “The scientific basis for high-intensity interval training.” Sports Medicine 32.1 (2002): 53-73.