Stuck in an exercise rut at your local gym? Check to see if BODYPUMP is offered and give it a try! During a BODYPUMP class, the instructor leads the entire class through a total-body strength training routine, with a different muscle group serving as the focus during different songs. Participants use a barbell (dumbbells if you prefer) when lifting. Lifting techniques vary but always have very high repetitions. Each class incorporates the same movement for each muscle group; however, the intensity varies between sets. For example, when on the bicep portion of the class, you will be lifting consecutive bicep curls; you may lift slow (4 second count upward phase- 4 second count downward phase) to complete one bicep curl or you may lift faster (2 count up- 2 count down) to complete another bicep curl. The order of the class is always the same:
- Warm up
- Squats
- Chest
- Back/Hamstrings
- Triceps
- Biceps
- Lunges
- Abs
- Cool down
You can control the amount of weight you use throughout the class and adjust according to your personal strength level, adding more weight as your strength increases. For instance, my legs are stronger than my arms; I add weight to the bar for squats and take weight off the bar when I am doing triceps.
Personal Benefits of BODYPUMP
- Burn up to 600 calories per class
- Improve your strength
- Improve your general fitness
- Shape and tone your muscles
- Improve your bone density (helps ward off osteoporosis)
- Come away feeling strong and confident
Tips for Doing BODYPUMP Safely
- Good posture is the foundation of all exercise, so focus on getting your technique right from the beginning.
- Don’t overdo it with the weights – remember that BODYPUMP uses high repetition to tone and strengthen. Start gradually increasing the weights after six weeks.
- Look after your joints by always keeping them slightly bent – not locked – and perform the movements smoothly.
How Often Should I Take A Class?
Your muscles will feel sore after your first class (I could barely move for 3 days!) but keep at it. It’ll get easier! Two to three BODYPUMP classes is recommended per week. Remember, your body needs recovery time between workouts, so rest for at least one day between classes.
What Do I Need To Bring?
- Comfortable workout clothes
- Gym shoes
- Drink bottle
- Towel
BODYPUMP is available at these local gyms:
Golds Gym
Highland Fitness
Body Works Athletic Club (Menomonie)
Have you tried BODYPUMP before? What did or didn’t you like about the class? Is there a different class at the gym that helps vary your gym routine? Feel free to share.
Sources:
http://www.lesmills.com/midwest/bodypump/about-bodypump.aspx
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