Benefits of Sports Massage for Bootcamp Athletes

At BootCampSF we train you the way coaches train athletes. Each day is a different workout, and includes a combination of cardio training, cross-training, and strength training. BootCampSF workouts are designed to constantly challenge your body in unexpected ways, and this can often result in sore muscles — especially if you’re new to training. So before you reach for the medicine cabinet to ease your aches, consider soothing those muscles with a sports massage.

What is a Sports Massage?
Sports massage is a systematic manipulation of your body’s soft tissues and geared toward individuals who are physically active. A variety of movements and techniques are used in a sports massage. These techniques include: the Swedish style massage, stroking, kneading, rhythmic striking, stretching, and trigger points, among others.(1) This kind of massage can relieve pain, as well as help athletes recover from workouts and injuries more quickly. Even non-athletes can reap the physiological and psychological benefits of sports massage therapy.

Why are Sports Massages Beneficial to Bootcamp Athletes?
Reported benefits include:

Increased:
○ Sense of wellbeing
○ Blood flow
○ Flexibility
○ Joint range of motion (ROM)
○ Elimination of exercise waste products (lactic acid)

Decreased:
○ Muscle tension
○ Neurological excitability (nerves more relaxed)
○ Chance of injury
○ Recovery time between workouts
○ Muscle spasms

Heavy exercise can often result in muscle microtraumas. Meaning, minor swelling may occur due to small tears in the muscle. Sometimes the swelling and tears create delayed onset muscle soreness. According to the American College of Sports Medicine(2), delayed soreness can develop 12 to 24 hours after strenuous exercising, and may produce the greatest pain within 24 and 72 hours. Sports massages help lessen the swelling associated with the microtraumas thereby easing the muscle soreness. In addition to that, sports massages can relieve soreness because they promote blood flow to the muscle which removes lactic acid and waste buildup.
Also, increasing blood flow keeps the muscle tissues loose, so that different layers of muscle slide easily over each other. You can also reduce the amount of scar tissue while increasing flexibility and range of motion.

Stress and Pain Reduction
Possibly the best benefit that comes from a sports massage is its ability to reduce and manage stress. When you receive a sports massage, your body releases the neurotransmitters called endorphins.(3) According to Touch Research Institute endorphins are released by two centers of the brain known as the pituitary gland and the hypothalamus. This release becomes a natural pain reliever. Endorphins that are released due to having a sports massage help to lessen anxiety, improve mood, provide pain relief, and enhance your overall state of wellbeing.(4)

In Conclusion
Sports massages help speed your recovery time and alleviate pulls, strains, and soreness. They have also been linked to reducing stress putting you in a better mood.

Consult a primary care physician before attempting any form of massage therapy. If your doctor advises that a massage is right for you, find a licensed massage therapist who is nationally certified through the National Certification Board for Therapeutic Massage & Bodywork or the American Massage Therapy Association.

Sources
1) Massage Today: https://www.massagetoday.com/mpacms/mt/article.php?id=10712
2) American College of Sports Medicine: http://smiweb.org/
3) Touch Research Institute: http://www6.miami.edu/touch-research/AdultMassage.html
4) Prevention.com https://www.prevention.com/life/a20461789/how-massage-helps-with-depression-and-anxiety/

Importance of sleep after BootCampSF wakes those muscles up!

BootCampSF utilizes a wide variety of exercises resulting in a satisfying total body workout. This means you will need to take special care in training-recovery which includes getting a good night’s rest. Sleeping well after you exercise makes your muscles and tissues stronger and helps prevent fatigue and injury. Your muscles learn to adapt to training, but rest is actually when those adaptations are taking place. Plus, with adequate sleep, you’ll perform better as an athlete. And on the flip side, there is solid evidence that exercise helps you fall asleep more quickly and improves sleep quality.

To get more out of your sleep, try these tips:

Power Down the Electronics
The glow from electronics pass through your eyes and delay the release of melatonin which is the sleep inducing hormone.

Turn In a Little Earlier
Get as many hours of sleep before midnight as you can (there’s an empirical belief that an hour of sleep before midnight is worth two hours of sleep after midnight).

Stretch Those Muscles
In addition to relaxing you, stretching releases built-up tension which is great before trying to get some shuteye. Stretching can help you fall asleep fast, as well as help prevent sore muscles in the morning.

Enjoy a Hot Shower
Taking a hot shower 90 minutes before bed can help you sleep better reports Men’s Fitness. After you’ve been in the hot water, your body temperature then cools down which is a signal to sleep.

Create a Sleep Routine
Get in a regular sleep-wake cycle. In other words, go to bed and wake up the same time every day. Then keep to it! When you change this pattern, even if you actually get more sleep, it can negatively affect the impact on recovery.

In Conclusion
World renowned sleep expert, Dr. Mark Rosekind, says, “There are lab studies that show that if you’re an eight-hour sleeper and you get six hours of sleep, that two-hour difference can impact your [athletic] performance so that it equates to how you would perform if you had a 0.05 blood-alcohol level.”

To get the most out of your BootCampSF workouts, the proper amount of recovery and sleep is imperative. Along with a balanced diet and our intense exercise program, getting the right amount of sleep may be the last ingredient to help you decrease body fat or increase muscle mass and strength. We suggest you strive for seven to eight hours of sleep a night.

Importance of Good Balance

We’re all searching for balance in our lives. Balanced minds. Balanced diets. Balanced work lives. But have you thought about the importance of having a balanced body? A good sense of balance is critical to preventing injuries and accidents.

At BootCampSF, we carefully consider the types of exercises used in our programs to make sure your muscle groups stay in balance. We also build core strength which is crucial to good balance. In addition to the abdomen, core strength includes strong hips, ankles, and gluteal muscles.

Sometimes you may not be aware you have weak balance, so in addition to BootCampSF classes, we also recommend you doing balance and core exercises a few times a week.

Flamingo Stretches

Hold back one leg and balance on the other foot for about 30 seconds, then switch. Repeat three times. Try moving as little as possible while doing this stretch. Focus your eyes on an object in the distance while standing on one leg to help keep you balanced.

Leg Swings

Stand on left leg and raise the right leg three to six inches off the floor. Then swing your right leg forward and backward, while keeping your arms at your sides, touching the floor for balance, and keeping your upper body straight. Next, repeat without allowing your foot to touch the ground. Lastly, swing the right foot to the right side while extending the left arm. Switch legs and repeat.

Keep Up The Core

You can do sit ups, crunches, and other ab exercises to keep your core in shape. By doing so, it will support your weight when you’re trying to hold still and balance.

Watermelon: Post Workout Muscle Soreness Prevention

Oftentimes, BootcampSF is a high intensity workout and you may feel the effects a few days after the workout is over. Muscle soreness is common, but with proper rest, recovery and nutrition, it can be eased and sometimes eliminated.

Watermelon is an excellent choice to help relieve muscle soreness due to the high content of the essential amino acid L-citrulline. It is also found in garlic and onions; however, watermelon is our top choice, as the high water and electrolyte content hydrates the body and helps flush out toxins.

“Lactic acid builds up in muscles when intense exercise necessitates energy production faster than oxygen can be delivered” (Riva, 2013). The amino acid L-citrulline is able to remove lactic acid faster than at the normal rate, which means faster recovery time. The amino acid has also been noted to improve blood flow throughout the body, rid the liver of ammonia and other toxins and lower blood pressure.

Watermelon helps replenish glycogen, which is what your body relies on during exercise. “According to a U.S. Sports Academy article by Gregory Tardie, PhD, there is a two-hour window after exercise that is optimal for carbohydrate replenishment, after which glycogen synthesis slows to about 2 percent per hour. However, Tardie suggests that consuming 50 g of carbohydrate every two hours after intense exercise raises the rate of replenishment to 5 percent per hour. Four cups of watermelon contain about 50 g of carbohydrate, perfect for post-exercise glycogen replenishment” (Matte, 2017).

We recommend simply blending watermelon and a bit of ice with a splash of water if needed in a high speed blender to create watermelon juice. Consume within 2 hours post workout to reap the benefits mentioned above.

Sources: https://www.medicaldaily.com/watermelon-juice-amino-acids-could-help-prevent-post-workout-muscle-soreness-248103
https://www.livestrong.com/article/441460-watermelon-after-a-workout/

The benefits of circuit training: torch calories without getting bored

Circuit training, much like we practice in boot camp, is an excellent way to keep your workout interesting while maximizing calorie burn and fat loss. We work outside during our BootcampSF workouts, which gives you the added benefit of soaking up the sun’s rays to boost Vitamin D and put you in a good mood.

There are other important benefits to circuit training; we’re able to achieve intense results in a relatively short amount of time. Our workouts last an hour, which is an optimal amount of time to combine cardio, resistance training and flexibility. You’re able to challenge your entire body during a class, and it’s proven that high-intensity interval training combined with lifting increases metabolism and leaves you with an awesome after burn effect that causes your body to torch calories for hours after the workout has ended.

According to the European Journal of Applied Physiology, circuit training workouts “prompt a higher degree of post-exercise excess oxygen consumption, or EPOC, than traditional cardio workouts. EPOC refers to the metabolic boost your body retains in the hours and days after your workout, and it can be a significant source of additional calorie burn.”

This type of training is also proven to burn more fat by improving insulin sensitivity – this type of training helps keep insulin levels low so that fat can be mobilized and burned.

As with any high intensity workout, post workout nutrition is key to recovery and reaching your fat loss and strength goals. It’s important to consume a source of carbohydrates such as a piece of fruit within 45 minutes of completing your work out. Be sure to replenish with a 3:1 ratio of carbs and protein for ideal muscle repair.

We recommend a super food packed green smoothie as a satisfying post workout meal. The raw cacao is full of antioxidants and may help lower bad cholesterol and decrease inflammation. Try out the recipe below and let us know in the comments what you think:

Post Workout Superfood Smoothie

Ingredients:
2 handfuls spinach and/or kale
½ banana
1 Tbsp. raw almond butter
12 oz. almond or coconut milk, unsweetened
1 Tbsp. raw cacao powder
Water as needed
Ice, optional

Directions: Add all ingredients to blender, blend until smooth & enjoy!

3 Core Moves to Relieve Lower Back Pain

Did you know that lower back pain is quite common? According to a study conducted by the UNC School of Medicine, more than 80% of Americans will suffer an episode of low back pain in some time in their lives. However, there’s no need for alarm – lower back pain can be relieved and prevented by strengthening the core muscles.

Core muscles are the support system for your spine and lower back, and if the muscles are weak, your posture may be misaligned causing too much pressure to be placed on the lower back. If there is weakness in the core, hops, gluten and/or hamstrings, the body is thrown off balance and the lower back may be forced to pick up the slack.

Generally speaking, three types of lower back pain may be experienced, and may be temporary or ongoing. The first is a muscle spasm, which appears as pain that comes on suddenly. The muscles will feel ‘locked up’ so to speak, and it may be hard to move. Second is a shooting pain in the lower back and down one or both legs, indicating sciatica. There are no spasms associated with this type of pain, as a pinched nerve is normally to blame. Finally, a general aching across the entire lower back may be caused by arthritis, which is a form of inflammation, or weak muscles from a lack of activity.

One of the best low impact core strengthening exercises that can be practiced is the plank. There are many variations of the exercise, including a forearm plank, a plank done on the hands with the arms extended straight and a side plank variation. If you are new to the exercise, start with a :20 second hold and gradually increase by at least :5 seconds with each practice.

Back extensions are also an excellent way to target the core – specifically the lower back portion. The exercise may be completed on a back extension machine, but, if you’re like us, you prefer to work outside in the sunshine! We recommend lying on the ground on a mat or towel (or the grass, if you prefer) and reaching the arms and legs out as far as you can stretch. Slowly lift the arms and legs up and away from the body simultaneously and then lower back down. You’ll feel the entire back side activate to complete the exercise. These may also be referred to as the “superman” exercise.

Our third choice is the bridge, or hip raises. Lie on your back on the floor with knees bend and feet flat on the floor. Engaging the glutes and hamstrings, raise the hips up toward the sky, pausing for a few seconds before lowering back down. If you have tight hip flexors, this is an excellent stretch to practice.

And as always, keep moving! Getting a workout in at least a few times per week will help you easily increase your core strength and ease any lower back pain you may experience. Sign up for one of our classes and join the fun!

Are Boot Camp Workouts for Kids?

More and more kids are at risk of obesity, lower muscle strength, poorer coordination, and shakier balance than kids in generations gone past, because fewer and fewer kids are getting enough exercise. Children used to spend more time outside, and they seemed to naturally stay fit through the fun and games that they played with their friends. After all, they were so full of energy, they were almost always running, jumping, climbing trees, and pursuing adventures that built their balance and coordination.

Now, though, many kids stay indoors almost all the time. They spend a huge portion of their day sitting rather than moving around. They fill their free time with activities that don’t involve much physical movement, like video games, texting, or using the internet. In a way, it’s hard to find a way to do anything different, because parents don’t feel safe letting their kids go outside unsupervised. Unless your children are in an organized sport, like soccer or gymnastics, they may not be getting the exercise they need.

If you’re a fan of boot camp yourself, you may have wondered if something like that would be good for your kids. Here are some of our ideas for how you can encourage your kids to build their muscle tone, core strength, balance, and agility through a boot camp-style workout at home.

1. Make it fun.

Any interaction you have with your kids is a potential for them to have either a positive or a negative experience. If you are dishing out “drill instructor” commands to your kids with a huge dose of love and a twinkle in your eye, they’ll eat it up and probably play right along with a “Yes, sir, right away, sir!” Stay far away from the territory of showing frustration at them or belittling them for poor performance. Remember that they’re just kids. Praise and laughter will go a long way towards encouraging your kids to want to participate every time.

2. Take inspiration from your Boot Camp San Francisco workout

When you attend one of our workouts, you’ll notice how our instructors use ingenuity and creativity to turn every piece of grass and concrete into unique workout equipment. Do the same things with the items in your backyard. Let your kids invent moves, too.

3. Incorporate lots of tried-and-true moves

Your kids need cardio, bicep strength, and core muscle development just as much as you do, so don’t skimp on classic things like jumping jacks, pushups, and crunches. It can be simple and still be effective.

4. Gamify your kids’ workout

Any time you introduce an element of competition, it makes the workout a lot more fun. However, don’t make your kids compete against each other, because unless you have twins, the age difference will create an unfair rivalry. (And even if your kids were the same age, competing against each other can create unhealthy animosity. You don’t want that.) Instead, try creating a system where they earn points that count towards a reward like getting ice cream or going to the zoo.

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We hope these tips have been helpful. Join us at Boot Camp San Francisco for hardcore workouts that will leave you energized and motivated to come back for more.

Are Boot Camp Workouts For Seniors?

People love the boot camp workouts we do in San Francisco, and with good reason. There’s simply no substitute for arising in the freshness of an early morning dawn to meet with a group of motivated people and work out in the beautiful outdoors. If you’ve never done a boot camp workout before and you’re thinking of trying it out, you should! However, what if you’re getting up there in years? Would this still be a good workout for you?

The answer is a resounding YES. There is absolutely no age limit on our boot camp classes, and we welcome you to come whether you’re 19 or 119. However, it’s one thing to know you would be welcomed, and it’s quite another thing to know whether you would be able to keep up with the class. Therefore, we’ve put together a couple of points that you can consider in determining whether a boot camp class would be right for you.

Energy Expenditure

It’s no secret that boot camp will tax your energy. This will be a workout that’s completely different from spending 20 minutes on the elliptical. Only you can gauge your energy level and know for sure if you’ll have it in you to try boot camp, but here are some points to consider.

  • If you’re in reasonably good health, you can do boot camp just as much as anyone else.
  • If that 20-minute workout on the elliptical is more your style, boot camp is a way to kick up your fitness to a whole new level.
  • Everyone struggles to adjust to the workouts at first. Yes, you will be sore after the first few times. Stick with it!
  • Do the reps that you can do and you’ll get a lot of benefit, even if you don’t do the full set. We have no doubt that if you can do a few reps, you’ll work up to being able to do all of them in no time.
  • You don’t have to be older to doubt your ability to do boot camp. We hear questions from just as many people in their 20s and 30s who are struggling with obesity, health problems, and fatigue, and we tell them what we’ll tell you: The only way to find out for sure is to try it. Come join us!

Flexibility and Balance

Do you think of stiff joints and being prone to falling as an inevitable part of getting older? We don’t want that to be the verdict for you! When you do boot camp, you’ll move your body in ways that you might not have done for years, but that will sharpen up your brain’s ability to coordinate your movements. Who wouldn’t want increased flexibility, coordination, and balance? Going outside is one of the best methods to improve your strength and ability. For instance, when you walk on grass, your brain has to work a tiny bit harder to keep your balance than when you walk on perfectly flat floors indoors. Doing boot camp when you’re older is an investment into your ability to maintain independence longer.

Heart and Lungs

The more you work your heart and lungs, the stronger they will become, and the more you can do this now, the more resilient you’ll be if you ever do run into a major health issue. Boot camp workouts are designed to stimulate healthy cardiopulmonary function, though it might feel like you’re gasping for breath the first few times. All that said, please do check with your doctor to be sure that this is a form of exercise that’s ok for you, especially if you have ever had a heart attack or other health issue that compromised the strength of your heart and lungs.

Strong, Toned Muscles

Who says that you have to get flabby and out of shape with the passage of the years? We know of a lot of examples of older people who had been out of shape for years before deciding to turn their fitness around–and they succeeded. For instance, Don was 75 and hadn’t worked out for years when he decided that he wanted to build his strength and fitness back up. In just 90 days, he went from being overweight and out of shape to having a level of fitness and strength that people half his age would be envious of. He even got off all his medications.

There’s nothing about aging that intrinsically requires you to lose your strength, so why not keep it? It’s great for both your looks and your well-being. You’ll not only increase the strength of your arms and legs, you’ll also build core strength, which is a huge factor in contributing to good balance.

Social Interaction

Social isolation is one of the big factors that causes it to be difficult for seniors to get the exercise that they need. Let’s face it–it’s simply boring and unmotivating to work out by yourself. However, when you join one of the classes at Boot Camp San Francisco, you’ll have a friendly, solid group of people to work out with at every class. You’ll get to know them, laugh together, help each other with buddy workouts, and share a huge dose of contagious enthusiasm. It’s a win-win situation all around, and you’ll love it.

Don’t Be Daunted

Only you know yourself, your abilities, and your limitations, but if you have any inkling at all that you’d enjoy a boot camp workout, you should definitely come and check out a class. Sign up today!

Why You Should Do A Variety of Movements When You Exercise

If you’ve spent any time trying to build your strength, flexibility, and overall fitness, you might have run into a problem. Your exercises seem to stop working after a given amount of time. Whereas your fitness routine helped you tremendously at the beginning, after a short time you stop seeing the gains in athleticism that you enjoyed at first. While there may be several factors involved in contributing to this effect, one of the main reasons is that when your body gets used to a certain set of movements, they stop benefiting you as much as they used to.

Humans were not built to do repetitive movements. Think of our hunter-gatherer forbearers. They lived outside. And when you live outside, you do the widest possible variety of movements as the elements and the terrain constantly tax your agility, strength, flexibility, and resourcefulness. You’re climbing a tree one minute to get honey from a bees’ nest. The next minute, you’re sprinting for your life to get away from the bees. And the minute after that, you’ve dived into the nearest lake and you’re suddenly using your swimming muscles and lung power to stay underwater as long as possible until the swarm gives up waiting for you to come back.

We do the exact opposite in our society. It’s as if we’ve tried to make exercise into an assembly line production just like everything else. But repetitive motion not only stops working after a given amount of time, it can actually lead to injury.

That’s why you should change things up in your exercise routine. Get closer to the way our forefathers exercised. Go outside and do it. That’s the way our bodies want us to use them.

At boot camp workouts, you’ll get exactly that.

  • Rather than walking on perfectly flat floors at the gym, your brain and your muscles will get to do some extra micro-movements to keep you in balance on the ever-changing ground surfaces, from grass to sand to San Francisco sidewalks and stairs.
  • Rather than doing rote repetition of the same old boring movements that your body is desensitized to, you’ll go through a constantly-changing, dynamic workout that will stimulate your body’s creation of bigger muscles and more coordinated nerve signals.
  • Rather than getting bored and struggling to work up the willpower to work out, you’ll leave each workout charged up and eager for the next one.
  • Rather than being the one to come up with ways to challenge yourself, you’ll get the benefit of an instructor and workout buddies who will keep you motivated.

Our instructors specialize in making sure that each member of Boot Camp San Francisco gets the maximum benefit out of their outdoor workout. The results speak for themselves. Show up at one of our workouts and you’ll find an enthusiastic crowd of people who aren’t just stagnating in their repetitive gym routine. You’ll quickly find yourself part of a movement that’s more than just fitness–it’s a lifestyle of camaraderie, motivation, and benefit to your whole body.

Join us today! Start by picking a location and registering for a class. We look forward to seeing you outside!
Sign Up For Boot Camp San Francisco

How Your Boot Camp Workout Also Builds Your Mental Toughness

One of the attractions to boot camp fitness is the element of drill that is built into the very name “boot camp.” People love the fact that this is not some namby-pamby, fluffy, “follow your dreams”-style workout. It’s a workout that kicks serious butt in a way that may leave you gasping for air and sore, but that also builds that empowering, transformative attitude that only comes when you’ve pushed yourself past the limit that you previously thought you could go.

Turns out that this is the same recipe that helps to build your mental toughness. In a world of people who are increasingly soft on themselves, mental toughness is increasingly rare. But it’s the kind of people who show up to boot camp who are raising their hand and saying, “Bring it on. Make me mentally tough. I intend to be built into a winner. And I do not intend to look back, fail, give up, or chicken out. I’m in this because I want this. I want this because it will do me good. And I will reap the benefits of the investment I’m making NOW all the way up into my old age.”

There’s just something about having another person to force you (encourage you) to perform above what you would have naturally done that brings this sense of empowerment. By ourselves, we would have stopped at the last rep and not gone any further, but when someone calls out, “One more! You have it in you! Come on!” you suddenly gain grit to try.

It’s when you win at a string of these small tries that a very subtle shift takes place in your mind. No longer do you think, “I’m dying. I’m going to be so sore. I can’t believe I got myself into this.” Suddenly, you find yourself saying to yourself, almost with wonder and admiration, “I’m ALIVE! I’m going to be so STRONG! And getting myself into this was the best thing I have ever done.” Breaking through that wall happens to all our long-term boot-campers, and that feeling is so addicting, you’ll never want to let go of it.

However, it takes someone who sees your potential, who knows how to take you there, and who is trained how to tread the fine line between motivation and defeat, to bring people to that place of transformation. This is where our trainers at Boot Camp San Francisco come in. All our trainers at BCSF have their own unique style, approach, and interpersonal communication methods. No, you won’t necessarily be yelled at like a new recruit in army boot camp, but yes, you will be pushed. You’ll be pushed with expertise and skill, and your achievements will taste all the sweeter when you know how much you overcame to get to that point.

The fitness you gain from Boot Camp will have effects for years, making you age more gracefully and retain more muscle and bone mass as you get older. But the mental toughness that you developed will also stay with you for years. Furthermore, it can overlap into other areas of your life, giving you an edge in your studies or at work. The attitude of pushing yourself one more step beyond what you thought was your capacity can easily set you apart from your peers, who are still measuring their strength by what they currently perceive.

Join BCSF today to become physically—and mentally—tough.