What you need to know!

The next UOW Bootcamp commences on Monday, 26th Septmeber 2011. The CAMP runs for 04 weeks and sessions are on Monday, Wednesday & Friday mornings start 630am.

All sessions are held on UOW Campus and Surrounds!

Enrolment and payment must be done at the Reception Desk at the University Recreation & Aquatic Centre (URAC), Building 13 on campus. If you need assistance or advice you can call one of our instructors on (02) 4221 4852.

What makes UOW BOOTCAMP different from other Group Fitness Programs?

• Every session is run OUTDOORS
• You will be challenged, motivated and encouraged not only physically, but mentally and emotionally
• You will make new friends and training partners
• We will not "yell" and "scream". We will encourage and motivate you

Pre CAMP

On the day you register and pay for the course, you will be required to complete a Health Screening to ensure that you are fit and healthy to undertake BOOTCAMP. Please note that in some circumstances we may request that you obtain a medical clearance form a GP prior to participating. This is for your safety and to comply with national fitness standards.

You will undergo an initial fitness assessment on day 1. This is conducted at URAC. This session takes 60 minutes and includes:

• Additional health/activity related questions
• Blood Pressure Test
• Weight Measurement
• Fitness Testing

These tests will be conducted again at the end of the CAMP so that we can measure the improvment you have made during the 04 weeks of intense training.

What to wear

• Comfortable clothing (wear layers as you will warm up through the session)
• Proper running shoes (Slip on shoes/street/casual shoes are not advised). we recommend ASICS

What to bring

• Towel
• Full water bottle
• Boxing Inner Gloves (you can get these from URAC or Woolies $2)
• Medication if required (e.g. Asthma puffers)

Weather Checks

UOW BOOTCAMP runs rain, hail or shine. In some circumstances however we may need to relocate the session to the URAC becuase we are not totally crazy! We will ALWAYS still meet at URAC and the group will be directed from there.

Showers & Changing

Showers and lockers are available at the URAC for your use during the course. URAC opens at 600am on weekdays. Just ask our instructors for more details if you are unsure of anything. We advise leaving all your valuables in a secure location out of view in your car. We do not take responsibility for any loss.

Nutrition Tips

Early morning, high intensity exercise will be a new and challenging experience for many people. It is essential that you eat correctly to cope with the demands for increased energy, improved recovery and to prevent sensations of nausea or dizziness.

In the first week you will develop an awareness of how your body responds to early morning exercise. Here are some tips to get you started and keep you going:

• Drink water. Drink at leats 1 cup when you first wake up and before coming to UOW BOOTCAMP. Throughout the day, aim to 6 to 8 cups. It is vital that you stay hydrated.
• Eat a light meal. Toastm some fruit or a muesli bar will provide the energy you need in the mouring (provided you ate well the night before!), and should be light enough to avoid you feeling full whilst exercising. Avoid dairy products (e.g. Up n Go) as they will feel like "coming back up".... if you know what we mean.

Injury Prevention

Like all physical activity there is a risk of getting injured when you participate in UOW BOOTCAMP. If yoy haven't exercised for a while, your risk is higher. UOW BOOTCAMP is designed to get you fit and healthy...not injure you! We will definitely push you and encourage you, but we respect your limits and respect that everyone is different. So work within your limits, Get out od your comfort zone, but be aware of the signals your body is giving you and know when to pull back. Together we can monitor what is safe.

If you do get injured:

• Let the instructor know immediatelly. We will take appropriate action
• Seek medical advice after UOW BOOTCAMP
• We will be in contact with you outside of UOW BOOTCAMP sessions to help you get back quickly

Instructors

Your course instructors are there to push you hard, make sure you train safely and make the sessions fun and enjoyable. They are all Fitness Australia Qualified and registered and Senior First Aid qualified. A lot of time has been spent preparing the course to make it the best it can be.

Please note the following:

• Listen to our instructors and follow our instructors
• Talk to us and let us know if you are having problems. We have probably encountered the problem and solved it on a previous course!
• Ask for our advice if you need it outside of UOW BOOTCAMP
• Give us any feedback to help make the course a better experience for everyone!