| The most popular women's training protocol today is | | | | rope to increase the cardio-vascular function. This |
| Women's Fitness Bootcamps, where women train | | | | continues to raise the body temperature and blood |
| anywhere from 2 days a week to 5 days a week to | | | | flow before effective strength and stretching training |
| tone and tighten muscles, burn stubborn fat, and shed | | | | can take place. |
| inches. A warm up period is an important aspect of | | | | Then the stretching phase of the warm-up includes |
| women's Bootcamp. A warm up shouldn't be mistaken | | | | both static and dynamic stretching exercises, where |
| for stretching, but stretching is an integral part of | | | | static stretching should precede the dynamic stretches |
| warming up. | | | | in order to avoid potential risk. Static stretching usually |
| The warm up serves to elevate body temperature by | | | | starts with upper body and goes down the lower body |
| one.4 to 2.8 degrees Fahrenheit. The comprehensive | | | | with emphasis on the muscles that will be used during |
| warming up session practiced in women's bootcamps | | | | the core workout. |
| includes three essential parts: general warm up, | | | | Dynamic stretching comes next with some arm |
| stretching, and specific warming strength activity. A | | | | swings and leg raises to increase flexibility. The last |
| general warm up, where muscles are loosened and | | | | phase of the bootcamp warm-up session includes |
| warmed is performed before starting up each | | | | specific strength exercises to warm muscles that will |
| bootcamp session. | | | | be used heavily later on during the bootcamp. This |
| Due to the importance of the warm-up, personal | | | | phase includes exactly the same bootcamp strength |
| fitness trainers in bootcamps demonstrate and instruct | | | | exercises but at reduced intensity to enhance the |
| women how to perform it correctly, in order to avoid | | | | strength, balance, and coordination during workouts as |
| risk of injury from engaging later in specific strength | | | | well as prevent potential injury. |
| and stretching exercises. | | | | All that women have to do in order to take advantage |
| Women's Bootcamp warm ups are split into: joint | | | | of such carefully designed fitness programs—is |
| movements and various aerobic exercises. The joint | | | | join a successful women's bootcamp that conducts |
| rotations go down the body. Such rotations are | | | | assessment of women's weightloss and physical |
| targeted to improve joint motion by lubricating the | | | | conditions prior to starting the workout itself and |
| joints. Bootcamp trainers demonstrate circular | | | | provides women with personally tailored programs that |
| movements to improve the rotations and include | | | | incorporate the right amount of warmup exercises, |
| circular rotations to the wrists, elbows, shoulders, neck, | | | | stretching exercises, and strength exercises before |
| waist, hips, legs, knees, ankles. | | | | the actual workout— to ensure the best fat loss |
| Next, comes the light aerobic warm-up which includes | | | | and workout results over time. |
| a few minutes of aerobic activity such as jumping a | | | | |