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Boot Camp

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Tech. Sgt. Jim Archuleta jumps over a step platform during a boot camp session here Aug. 15, 2011. Boot camp classes are mixed with a variety of 60-second exercises to work the entire body. Archuleta is a native of Hohen Fels, Germany. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Tech. Sgt. Jim Archuleta jumps over a step platform during a boot camp session here Aug. 15, 2011. Boot camp classes are mixed with a variety of 60-second exercises to work the entire body. Archuleta is a native of Hohen Fels, Germany. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Boot camp participants perform squat jumps with weights here Aug. 15, 2011. The squat jump is an effective exercise for getting in shape and toning. Adding weights makes the exercise more effective. Boot camp is available at the fitness center here Monday - Friday. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Boot camp participants perform squat jumps with weights here Aug. 15, 2011. The squat jump is an effective exercise for getting in shape and toning. Adding weights makes the exercise more effective. Boot camp is available at the fitness center here Monday - Friday. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Staff Sgt. Alejandro Castillo reaches to touch his toes with a medicine ball during a V-shape abdominal exercise here Aug. 15, 2011. The V-shape abdominal exercise tightens abdominal muscles and strengthens the core.  Castillo, a native of San Antonio, has lost 15 pounds and improved his overall fitness while participating in boot camp for a month. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Staff Sgt. Alejandro Castillo reaches to touch his toes with a medicine ball during a V-shape abdominal exercise here Aug. 15, 2011. The V-shape abdominal exercise tightens abdominal muscles and strengthens the core. Castillo, a native of San Antonio, has lost 15 pounds and improved his overall fitness while participating in boot camp for a month. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist, observes students during a boot camp class here Aug. 15, 2011. Unden informs his students that slow, controlled movements allows for better contractions and quicker results for the abdominal and core muscles. Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist, observes students during a boot camp class here Aug. 15, 2011. Unden informs his students that slow, controlled movements allows for better contractions and quicker results for the abdominal and core muscles. Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist, observes students during a boot camp class here Aug. 15, 2011. Unden informs his students that slow, controlled movements allows for better contractions and quicker results for the abdominal and core muscles.  Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist, observes students during a boot camp class here Aug. 15, 2011. Unden informs his students that slow, controlled movements allows for better contractions and quicker results for the abdominal and core muscles. Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Tech. Sgt. Amy Lane crawls forward into a push-up positions during a boot camp session here Aug. 15, 2011. Lane has lost 20 pounds and improved her upper body strength while participating in boot camp for a month. Lane is a native of Sandwich, Ill., (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Tech. Sgt. Amy Lane crawls forward into a push-up positions during a boot camp session here Aug. 15, 2011. Lane has lost 20 pounds and improved her upper body strength while participating in boot camp for a month. Lane is a native of Sandwich, Ill., (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C. - Capt. Melissa Moroney pushes herself to stand up during a squat exercise here Aug. 15, 2011. The squat is a full body exercise that strengthens muscles in the thighs, hips, buttocks and hamstrings. Moroney, native of Detroit, is a dedicated student of boot camp. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C. - Capt. Melissa Moroney pushes herself to stand up during a squat exercise here Aug. 15, 2011. The squat is a full body exercise that strengthens muscles in the thighs, hips, buttocks and hamstrings. Moroney, native of Detroit, is a dedicated student of boot camp. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist ensures students' correct posture during a boot camp class here Aug. 15, 2011. Improper posture can lead to unnecessary injuries. Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Michael Unden, 4th Force Support Squadron military fitness specialist ensures students' correct posture during a boot camp class here Aug. 15, 2011. Improper posture can lead to unnecessary injuries. Unden is a native of Wichita, Kan. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Elizabeth Dinndorf performs mountain climbers on a medicine ball during a boot camp class here Aug. 15, 2011. Executing mountain climbers on a medicine ball improves balance. Dinndorf found out about the class while participating in spin class; taking different classes challenges her fitness. Dinndorf is a native of Florence, S.C. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Elizabeth Dinndorf performs mountain climbers on a medicine ball during a boot camp class here Aug. 15, 2011. Executing mountain climbers on a medicine ball improves balance. Dinndorf found out about the class while participating in spin class; taking different classes challenges her fitness. Dinndorf is a native of Florence, S.C. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Boot camp participants perform a wall squat with a medicine ball here Aug. 15, 2011. The wall squat is a leg isometric exercise that builds endurance and strength. Boot camp is available at the fitness center to all U.S. Air Force members, dependents and Department of Defense civilians. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)
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SEYMOUR JOHNSON AIR FORCE BASE, N.C.- Boot camp participants perform a wall squat with a medicine ball here Aug. 15, 2011. The wall squat is a leg isometric exercise that builds endurance and strength. Boot camp is available at the fitness center to all U.S. Air Force members, dependents and Department of Defense civilians. (U.S. Air Force photo by Senior Airman Whitney Lambert/Released)

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.
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