I am starting a new, more vigorous fitness program to combat post-hysterectomy body fat. It is a bootcamp available for all ages, and I expect I will be above the typical age as a new participant. I dont necessarily have a lot of extra weight (I am 5.5 and weigh 134 lbs) however, I am unfit and my waist measurement and BMI are well out of bounds. I do not do much weight training, and my trainer will incorporate that to my regimen. I expect to have soreness and fatigue. How do I know what I am capable of without getting hurt? I dont have an athletic history, most of my current exercise program is cardio based. Thanks for your input.
you have all reason to be concerned, and this is a great question to ask yourself before you start.
One of the greatest risk in any group setting is that people get carried away and feel very self-conscious to be the only person not doing what everybody else is. As you expect to be in the older range of the group, this makes it even more relevant. You are talking about having a trainer. Is your trainer running the bootcamp? If so, your trainer should be able to advise you on what to expect and try to build you up towards it.
If I describe things from my own perspective (I am 58, same medical history but fit), I would be careful with any fast maneuvers that I have not done in many years such as fast directional changes. When I am in classes, I always use the lightest possible resistance until I had a feel for what it is, and I also do not hesitate to stop when something does not feel quite right.
My best advice is that you do not feel compelled to ‘follow the crowd’. If you sit out some exercises, it will only be for a few minutes. It you get hurt, you’ll be on the sidelines for a while.
Just like Karin suggested, don’t follow the crowd, but instead go at your pace. Don’t try to compete with the others in the group because some of them might be in a much better shape than you. If you need to, talk to the trainer before you start the class and ask questions you might have about the class format and the level of difficulty. Also let the trainer know before hand of any prior injuries or limitations you may have. This way he/she will not try to push you beyond your physical limits and also keep an eye on you (especially when he/she will have you perform certain exercises/moves). Sending an email to him/her with your questions might be a good idea.
Wonderful and smart question… Since Bootcamp classes tend to be more advanced, you may want to pull the trainer/instructor aside and discuss your concerns before class. Above all, I would listen to your body and don’t feel pressured to do anymore than you can handle. If the trainer is good, he or she will assist you with the right weights to choose (I would go light at first) and watch your form throughout. Also, make sure the Bootcamp includes a good warmup before you start, and a nice stretch when you are done.
I teach Bootcamp classes with all different ages (a few men and women in their 50s as well)– and I always show modifications to every exercise. This is not just for age! Modifications are for anyone who may need an alternate level based on joint issues, injuries, etc… I watch everyone’s form like a hawk and make sure the exercises are being done correctly.
Keep us posted and good luck to you!
I would talk to the bootcamp instructor prior to joining and find out what their program demands and what they will do when it comes to modifications
If it is a “canned” bootcamp where the trainer has a list of drills and can’t improvise for you I would not join.
If you think the bootcamp leader is competent, is certified with a Nationally Accredited Certification~Ask to see it, has a Cert in CPR and has at least 8 years of experience and you feel confident with him or her then go for it.
Never feel ashamed to ask for an alternative and always know that everyone should be encouraged to work within their own capacity
Hello S Brown,
You have a lot of great advice here. To add, I will mention:
It can’t be emphasized enough to do what your body will let you; do not push yourself too hard and ask if the instructor will show beginner, intermediate and advanced modifications of all the exercises.
I would start with beginner to be on the safe side.
It would not hurt to check with your physician, either. I do not know your history; but, if you let your doctor know of your plans, you will have a starting point. The doctor may know of a good fitness class for you, also.
Exercise induced soreness and fatigue that is short lived is to be expected. If the pain and fatigue last more than a day, you may have done too much. Slow and steady wins the race.
Above all, you are doing this for your health, right? The rest will fall into place.
Enjoy and take care,
NAPS 2 B Fit.