Advantages of a 4 Week Bootcamp Exercise Intervention Program for University Staff Members

Abstract

PURPOSE: Physical inactivity is a major risk factor for chronic diseases. An in-house based, low to medium intensity exercise activity intervention program, was designed to encourage and facilitate academic staff members of the University of Pretoria, South Africa, to engage in a healthier lifestyle through physical activity. Bootcamp is a form of group exercise class that combines traditional calisthenics and body weight exercises with interval training and strength training. It provides a supportive and inspiring environment to participants in order to increase the amount of physical activity that is engaged in on a daily/weekly basis. METHODS: Forty six participants (aged 35.1±10.5 years) completed 3 supervised Bootcamp training sessions every week, each lasting 60 minutes in a fitness center. Interventions lasted for one month and focused on muscular endurance, cardiovascular fitness and flexibility exercises. A follow-up questionnaire to evaluate the participant overall experience of increased physical activity and social interaction was completed at the end of the program. RESULTS: The results revealed that the exercise intervention, aiming to increase physical activity, was effective in improving functional performance. Over a period of 4 weeks of exercise intervention, significant increases were seen in muscular endurance doing sit-up’s and push-up’s (41.1±16.9 vs. 51.37±15.4, p=0.004 and 23.4±9.9 vs. 30.6±11.4, p=0.003 respectively) and in cardiovascular fitness during the 12 minute walk test (1413.6±246.9m vs. 1541.0±149.1m, p=0.004). Although not significant, improvements were also measured in BMI (27.7±7.2 vs. 26.8±5.5, p=0.029) and flexibility testing using sit & reach (31.9±9.5 vs. 36.1±10.0, p=0.044). A follow-up questionnaire indicated that participants continued with exercises due to increased energy (73%), feeling good being more active (67%), decreased stress levels (53%), and social interaction (53%). The main reason for not continuing with exercise was identified as time constraints (36%). CONCLUSIONS: Results confirmed that even a short term intervention of increased low to medium level exercise has a positive effect on muscular endurance, cardiovascular fitness and flexibility as well as an overall feeling of increased well-being in individuals.