Posted by on 1/1/2021 to Let's Talk Yoga!
Combining Bootcamp and Yoga: Ideas for Yoga Bootcamp
Yoga is known for its relaxation properties, flowing poses, and fitness benefits, and according to the International Journal of Yoga (IJOY), participation rates in mind-body fitness programs such as yoga continue to increase.
However, can this calming practice of yoga be combined with boot camp? In this post, we'll be discussing how you can combine boot camp with your yoga routine successfully and quite efficiently.
We've already discussed in previous postings how yoga can be used in so many ways, like helping to improve and increase concentration, helping with self-esteem & confidence, to even being used along with practices like meditation to get better mind-body control, and relaxation.
Additionally the IJOY provides findings from various studies linking yoga to helping to reduce physiological, emotional, and spiritual pain, as well as helping to improve respiratory and cardiovascular functioning.
Yoga and boot camp might seem incompatible at first glance, especially when most people think of boot camp as this rigorous intense workout, and yoga as a calming slow routine. However, there are ways for you to combine these two practices seamlessly, in a cohesive or fusion-like manner.
Isn't this what the world is today? It's about change, adaptation, and new ways of thinking outside the box.
So What is Yoga, First Off?
Yoga is an ancient practice with over five-thousand years of history. It combines physical postures, breathing exercises, and even meditation. It can be practiced in a variety of ways to help enhance your spiritual, mental, and bodily health. You can practice yoga at home, at work, in a park, and use it to help with clarity and even for better sleep quality.
It's a practice that does all the above while also cultivating a sense of calmness and overall well-being.
It can be perfect for beginner yogis, young yogis, men, women, seniors, you name it, yoga is amazing!
Despite what many people think, yoga is not merely a set of postures that help bring alignment and balance in the physical self. Yoga is about achieving overall wellness, health in all aspects of life, and bringing balance by opposing that stress fight or flight response.
This is what sets it apart from other types of practices. You're not trying to just get fit, you are also attempting to change the way you live and think about your life!
What is Bootcamp?
Bootcamp on the other hand, is mostly focused on the physical aspect of your health. In most boot camp classes, you're trying to push your physical limitations to achieve optimal levels of fitness, strength, and endurance. In some respects, you might also try to push the limits of your mind to take your body to its highest level of performance.
Bootcamps today are great because people have integrated them in so many ways to their own lives. According to TIME, boot camps have been integrated into bridal style boot camps, even prison-style workouts.
Bootcamp involves all kinds of exercises and physical movements, making it a very comprehensive type of workout routine, involving both your upper and lower body. In short, you can create a boot camp routine for yourself in any way you want. So, as long as the goal is to increase your physical capabilities and endurance, you could consider this a form of boot camp.
Bootcamps not only prepare your body for the everyday rigors of life, (unlike traditional machines that focus more on just building muscles), boot camp routines can help with everyday activities, and make you perform them better. This could be simply getting in and out of your car, or walking up and down your stairs.
A study in the International Journal of Exercise Science 2015 looked at a 12-week exercise program that had exercises regularly seen in boot camps of a specific faculty and of staff members. Concluded in the study was a statistical significant decrease in body mass and improvement in all exercises.
Another study found that individuals who part-take in boot camp, lose a fairly significant amount of calories per minute of exercise, 10 calories to be exact. So a 30-minute workout may burn around 300 calories or more and so on.
Not bad for 30-minutes of fun with friends, right?
How Can You Combine Yoga and Bootcamp?
Having said all of that above, boot camp and yoga might seem incompatible to some people, but there're probably multiple ways of combining these workouts/practices and many others for that matter. In this way you still get the benefits of both disciplines and see an overall shift in your health, physically, mentally, emotionally and spiritually.
Bootcamp definitely has more of a physical emphasis than yoga in most cases, although routines such as hot yoga, can get pretty intense, and we'd probably get a little push-back on that from some practitioners!
Weight loss is often a big goal associated with boot camp, but this doesn't mean that you can’t feel spiritually and mentally connected to yourself while you are doing intense boot camp-like classes/exercises.
In fact, adding the principles of yoga to more intense workouts can actually enhance your yoga practice and make you stronger in both mind and body. In particular, staying mindful and aware of your physical self and your goals can help you successfully combine boot camp and yoga.
We're not the only one's who have come to this conclusion either. Yoga studios across the country have already started combining these two unlikely activities. Even some celebrities have started to try boot camp style yoga for themselves.
We'll show you, and talk about some of the ideas for combining yoga and boot camp together.
Ideas For Bootcamp Yoga
1. Create a Consistent and Intense Routine and Stick With it
Bootcamp is all about consistency and routine. You want to stick to a regimented schedule in order to see results in both your body and mind. These results should happen within a set amount of time. Yoga involves some goal planning, but not to the same extent as boot camp.
In addition, most boot camps have a workout plan and meet at least 4-5 times a week. So, you want to follow suit and plan your own workouts, this way you get the most out of your time and effort.
You might already have space carved out in your day for yoga. However, boot camp is usually more intensive and time-consuming. So, you'll want to make sure that you have enough time to commit to this endeavor.
In addition, you'll want to commit to your workout plan, no matter how intense it may be. Now we're not saying that you should push yourself to injury, but boot camp is all about surpassing limits. In short, to combine yoga and boot camp, you'll want to prepare to work harder and longer as well as having some tangible goals.
This can include weight loss, being able to run faster or further, or gaining strength in certain areas of your body. Having a goal will make it easier to follow through on your routine, as well!
2. Up the Intensity of Your Yoga With Longer And More Challenging Poses
Planning for a boot camp is not just about finding the time to get your heart pumping. You'll also want to figure out what level of intensity you want to go with over the course of your boot camp.
One way to do this is by choosing the right yoga poses. Yoga can be intense all on its own, but this may also depend on the types of postures you use. In order to ramp up your yoga/boot camp to the right intensity, we suggest doing more challenging poses. Don’t be afraid to feel the burn, and try and hold poses longer. This way you can build up endurance as well.
Yoga postures that involve full body strength or core strength are preferred for boot camp. But, whatever poses get your heart pumping and body sweating should work just fine! This way you can burn calories faster and build more lean muscle.
4. Try Hot Yoga
Hot yoga is another great way to up the intensity of your yoga/boot camp routine. If you can find a local hot yoga class, we highly recommend trying this type of yoga, out. It is gaining a lot of popularity for its intensity and stress reduction capabilities.
If you're looking for a harder workout, this may just be the perfect solution. With the upped levels of temperature, combined with challenging yoga poses, your heart will have to work harder, to keep you going. As a result, you will see more impressive results in terms of flexibility, endurance, and both mind-body strength.
Again, boot camp is about challenging yourself, and hot yoga definitely qualifies as a more intense and challenging version of yoga!
5. Add other Types of Exercise to Your Yoga Routine
Yoga is great for strength training, but it does not hurt to add some cardio to your routine. In particular, I suggest adding running or jogging to your yoga boot camp. You can go for a light jog or run before your yoga session. This may help you get your heart in that healthy fat or cardio burn zone, as well as make you more flexible in your routine.
Not everyone is into running, so try doing other forms of cardio or aerobic exercises to get your body ready. In addition, don’t be afraid to add other types of exercise to your yoga/boot camp. Boot camp is all about variety, challenges, and getting the most optimal fitness results possible.
You don’t need tons of specialized equipment to change up your routine! Bodyweight exercises like kicks, lunges, push-ups, pull-ups, and sit-ups are the perfect addition to a yoga boot camp session! Additional exercises can make boot camp more exciting and interesting.
If you want to ramp your fitness game up, but also stay in tuned with your mind-body processes which focus on things like breathing and being more aware of yourself, then yoga boot camp, might be just the answer.
We'd love to here feedback for people who have tried fusion type yoga routines lie this one. Please share your comments below!