Bootcamp Training is Dumb for Most People
In the ever-evolving world of fitness, there's a trend that many are quick to embrace but slow to evaluate as an effective modality: bootcamp training.
Bootcamps are often categorized as “HIIT” or High-Intensity Interval Training, and mostly revolve around a calorie burn like no other. For some, this may sound great. Their fitness education really starts and stops with how to burn as many calories as possible in the shortest amount of time.. but I would argue that is a very adolescent view of what fitness should be.
As someone who’s spent considerable time exploring various training modalities and understanding the science behind effective fitness, I have to say that looking at good fitness routines as the main way one can burn away all the stuff they hate about themselves is not only unadvisable, but also dangerous. Bootcamp training and other similar modalities that lack a focus on comprehensive resistance training are not only ineffective for long-term fitness goals but can also pose significant dangers to most individuals.
The Illusion of Quick Results
Bootcamp workouts are designed to push participants to their limits with a mix of cardiovascular, lighter weights, and bodyweight exercises. The promise of quick results is appealing, but these results are often superficial and short-lived, if effective at all. The absence of a structured resistance training program within these bootcamps means that any muscle gains are minimal and unsustainable and the risk of injury is more prevalent.
Resistance training, characterized by lifting weights or using resistance bands, is crucial for building and maintaining muscle mass. A study published in the Journal of Strength and Conditioning Research highlights that resistance training significantly improves muscle strength, bone density, and metabolic rate . Without these benefits, participants of bootcamp-style workouts may experience rapid weight loss (if they starve themselves), but it’s often at the expense of muscle tissue rather than fat.
The Risk of Injury
The high-intensity nature of bootcamp workouts can also be a breeding ground for injuries. I am sure that you know someone, if not yourself, who has participated in bootcamp training styles that have led to acute injuries. These sessions typically involve explosive movements and repetitive actions, often without proper supervision or attention to form with deconditioned individuals. The lack of personalized adjustments and the one-size-fits-all approach can lead to overuse injuries, strains, and even more severe musculoskeletal problems.
A comprehensive review in the British Journal of Sports Medicine found that high-intensity interval training (HIIT), which is a staple in many bootcamp programs, can significantly increase the risk of injury if not properly managed . For individuals new to exercise or those with preexisting conditions, this risk is even higher. The emphasis on speed and endurance over controlled, resistance-based movements can compromise joint health and overall physical well-being.
Missing the Mark on Long-Term Health
While bootcamp training might seem effective for immediate weight loss or cardiovascular improvement, it misses the mark on long-term health and fitness. Sustainable fitness requires a balanced approach that includes not only cardiovascular conditioning but also strength training, flexibility, and functional movements.
Comprehensive resistance training, such as weight lifting, not only builds muscle but also enhances metabolic health, supports joint stability, and prevents age-related muscle loss (sarcopenia). It’s a critical component in reducing the risk of chronic diseases such as osteoporosis, type 2 diabetes, and cardiovascular disease. Bootcamp programs often lack this balanced approach, leading to potential long-term health deficits.
The Finale
The allure of bootcamp training lies in its promise of quick, intense, and communal workouts. However, the individuals who are most attracted to these promises are the exact individuals who are most at risk. The risks are ineffective long-term lifestyle change coupled with much higher risk of acute injury.
It’s not that HIIT or bootcamp training is inherently bad, but it should not be the only or main modality for the individual looking to build a strong, healthy physique and implement lasting lifestyle fitness changes.
If you're looking for a sustainable and safe approach to fitness, prioritize programs that incorporate well-rounded resistance training coupled with conditioning. This not only ensures better results but also protects against injuries and promotes long-term health. The big key, it’s going to take time, you need to literally change your life.
Remember, the key to effective fitness is not in the intensity or the quick fixes, but in the balanced and well-structured approach that builds strength, resilience, and overall well-being.
*Sources:*
1. Journal of Strength and Conditioning Research, "Resistance Training Benefits" (DOI: 10.1519/JSC.0000000000000314)
2. British Journal of Sports Medicine, "High-Intensity Interval Training and Injury Risk" (DOI: 10.1136/bjsports-2017-097888)