Boot Camp is an outdoor exercise programme for men and women (whole family)of all fitness levels. The sessions are led by Charlotte Hanekom, a qualified trainer, who aim to motivate campers to complete their one hour of exercise a day.
Boot Camp training commences with dynamic stretching and running, followed by a wide variety of interval training, including lifting weights/ objects, pulling rubber straps, push ups/sit ups, plyometrics, interspersed with running and competitive games and various types of intense explosive routines on a well designed obstacle course and hurdles. Sessions usually finish with yoga stretching. Many other exercises using weights and/or body weight. The routines are used to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise and a healthy life style.
Aerobics & Step Class Exercises
Aerobics including Step Class Exercises is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group or solo setting led by Charlotte Hanekom.
With the goal of preventing illness and promoting physical fitness, various routines comprising a number of different dance-like exercises.
Formal aerobics classes are divided into different levels of intensity and complexity. A well-balanced aerobics class have five components:
Warm-up (5–10 minutes),
Cardio vascular conditioning (25–30 minutes),
Muscular strength and conditioning (10–15 minutes),
Cool-down (5–8 minutes),
Stretching and flexibility (5–8 minutes).
Aerobics classes allow participants to select their level of participation according to their fitness level.
Kinetic chain exercises or closed chain exercises (CKC) are physical exercises performed where the hand (for arm movement) or foot(for leg movement) is fixed in space and cannot move. The extremity remains in constant contact with the immobile surface, usually the ground or the base of a machine.
The opposite of CKC exercises are open kinetic chain exercises (OKC).
Closed chain exercises are often compound movements, that generally incur compressive forces, while open-chain exercises are often isolation movements that promote more shearing forces.
CKC exercises involve more than one muscle group and joint simultaneously rather than concentrating solely on one, as many OKC exercises do (single-joint movements), lending the former to more utilitarian and athletic activities.
Lindequesdrif is an area comprising agricultural holdings, lying between Vanderbijlpark and Potchefstroom, on the northern banks of the Vaal River in the far eastern corner of North West province in South Africa.
Cnr Main & Oorbietjie Str,
081 283 0560
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