Boot Camp Published Aug. 16, 2011 By Senior Airman Whitney Lambert 4th Fighter Wing Public Affairs SEYMOUR JOHNSON AIR FORCE BASE, N.C -- "Come on, you can do this! Don't quit, push it!" Many people begin a workout program but do not finish their program. Reasons why people do not complete their program is lack of motivation, repetitive workout, working out alone, or early goal completion. The boot camp class at the 4th Force Support Squadron fitness center is completely opposite. The instructor keeps attendees motivated, instructs correct posture to prevent injury and there is a new routine every day to improve your fitness. "I love to help people with fitness, it makes me feel better to help and yell to keep them motivated," said Michael Unden, 4th FSS military fitness specialist. Boot camp enforces five major body components which are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Cardiovascular endurance is the physical ability to maintain aerobic exercise for prolonged periods of time. Muscular strength is the amount of force muscle can exert within short duration muscle contractions. Muscular endurance deals with sustaining muscle contractions, which is the bridge between muscular strength and cardiovascular endurance. Flexibility is the range of motion possible for each joint or groups of joints at one time. Body composition is the percentage of a body mass. A mixture of weights and cardio improves a person's fitness faster. The 45-minute workout burns more calories doing both components instead of one at a time. Doing both together produces quicker results and saves time. "I would not accomplish this workout on my own, he [Unden] keeps me going for the entire 45 minutes," said Elizabeth Dinndorf, military dependent. Also, there is an abdominal and core class three times per week. The core is the center gravity of a person's body. Strengthening the core allows for controlled movement and joints working in harmony. The core helps with improving sit-ups and push-ups. Unden pushes his students to do advanced abdominal and core exercises so normal sit-ups will come easy to them. "I want people to be happy with fitness satisfaction, Air Force physical testing scores, how they look, but most of all to be healthy and fit," Unden said. Weight loss is a bonus dedicated students have seen from this class. Some people have lost nearly 20 pounds within a month. "I continue to come to this class because of the results. I have slimmed down, gained a lot of muscles and after three classes I could see the changes," said Capt. Melissa Moroney, 4th Operation Support Squadron operations officer, air field operation flight. Boot camp is available in the court one at the fitness center here Monday, Wednesday and Friday at 5:30 a.m., 12:15 p.m. and 4:30 p.m. On Tuesday and Thursday boot camp is at 5:30 a.m. and 4:30 p.m. Abdominal and core training is available Monday, Wednesday and Friday at 11:45 a.m. For any further information call 919-722-0408.