Cardio boot camp exercises have used military techniques - marching, push-ups, sit-ups, lifting weights and obstacle courses - to get people in shape. Make sure to check with your doctor to see what exercise regimen would be best for you. Start slow, take your time.

Cardio boot camp exercises are not for those with injuries. Always stretch before you get involved in any physical exertion.

Stretch your arms by raising them above your head. Stretch upwards, as far as possible, so you can feel your muscles tense. You will feel a slight “burning” sensation - extend a little farther, then relax. Do not overexert yourself.

To determine your fitness level - beginner, average or advanced - consider if you do push-ups or sit-ups. Do you get tired walking up one flight of stairs?

The “beginner” does little or no exercise, getting tired quickly. The “average” exercises a little and doesn’t get tired during normal activities. The “advanced” does push-ups and sit-ups regularly - even walking or running.

“Beginner” cardio boot camp exercises warm up muscles.

A “beginner” routine starts with stretching and walking in place for seven minutes.

Do the “leg stretch”. Sit on the ground, with back upright and legs extended. Touch your toes. Do ten repetitions.

“Deep knee bends” consist of standing upright, positioning your feet about shoulder-width, bend to touch your toes.

The “wall push-up” is for the novice. Stand about two feet away from a wall. Place your hands on the wall. Lean towards the wall, until your nose touches the wall. Push yourself back to the upright position.

Finish by walking in place for four minutes.

The “average” cardio boot camp exercise begins with stretching and running for ten minutes.

Do 20 “leg stretches” and “deep knee bends.” Perform either 20 “regular or baby sit-ups”. A “baby sit-up” is performed while on your back, legs bent. Place your hands on your ears, elbows protruding forwards. Curl towards your knees, until you feel resistance. Recoil to your original position.

A “full sit-up” involves you touching your chest to your knees.

For a “full push-up” - lay on your stomach, with legs fully extended behind you. Place your hands on the ground, next to your shoulders. Push straight down, until your arms are fully extended. Keep your back straight. Lower your body, until your nose touches the ground. Do 20 push-ups.

If you are out-of-shape, you might want to start with “knee rocker push-ups” - rest on your knees rather than your toes.

Finish by running half a mile

The “advanced” cardio boot camp exercises are for those who have done weight training and running.

Run a mile.

Do the average cardio boot camp exercise with 40 full sit-ups and full push-ups.

Then do 30 “jumping jacks”. Stand with feet together, arms resting at sides. Jump in the air, spreading your legs out to their maximum width. Raise your arms. Clap your hands above your head. Land on feet fully spread. Jump again returning to original position.

Finish by running two miles.

Enjoy exercising. Make your body strong!

Robert Grazian is an accomplished niche website developer and author. To learn more about exercise visit Best Cardio Classes for current articles and discussions.

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Many athletes are aware of the importance of staying in shape and the need of regular workouts and training to build muscle and increase endurance. Because athletes are aware of the significance of staying fit, many people who participate in sports related activities have turned to fitness boot camps to stay fit.

Fitness boot camps focused on athletes offer numerous benefits. Some of those benefits include the fact that boot camps provide workouts that are efficient and focused in the shortest possible time. Many boot camp workouts can be completed in 60 minutes or less.

There are several things to look for if you are considering enrolling in a fitness boot camp for athletes. One of the most important factors to consider is if the facility also specializes in sports medicine. Getting into shape is important, but so is staying healthy and treating potential injuries. A facility that offers boot camp workouts should offer some type of fitness assessment to ensure that you are participating in an exercise routine that will be beneficial and safe. Additionally, the boot camp should also require medical clearance from your physician, unless there are medical personnel at the facility that can evaluate the safety of your participation in a boot camp for athletes program.

A boot camp program for athletes should also offer a modified boot camp workout that is appropriate for each fitness level. Unless you are already in fantastic physical shape, you may need to begin with a specialized workout that will fit your needs. When considering which boot camp for athletes you would like to enroll with, it is important that you ensure that the personal fitness trainers are formally educated and certified in fitness training.

Remember, if you are going to put that much effort into getting fit, you will want to work with someone who is going to help you achieve your goals safely, and in the most efficient way. Getting into shape may not be easy, but you can do it successfully, if you choose a boot camp for athletes.

Dr. John M. Martinez is a primary care sports medicine doctor in San Diego. He is the medical director of Coastal Sports and Wellness Medical Center, San Diego’s sports medicine center of choice for athletes and active patients alike. He has served as a sports medicine doctor with USA Triathlon and has been part of the medical staff for the Hawaiian Ironman World Championships. He is currently medical director of the Carlsbad Marathon and the local medical coordinator for the AVP Pro Beach Volleyball Tour in San Diego. Dr Martinez also founded CoastalBootCamp.com, a San Diego fitness boot camp serving the Sorrento Valley, Torrey Hills and Carmel Valley area of San Diego.

The San Diego-base fitness boot camps at CoastalBootCamps.com are designed by sports medicine professionals to prevent injury while enhancing fitness and weight loss.

Greg Griffin is a nationally-certified San Diego personal trainer who trains endurance athletes for peak performance. He is a former top 10 overall finisher at the Ironman Canada triathlon and has a 2:49 marathon PR.

To find out more about Coastal Sports and Wellness Medical Center in San Diego, visit http://coastalsportsmedicine.com.

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