Body Pump
This exercise class is popular for its great toning results.
Sometimes it can be challenge to exercise alone, so why not try group fitness? At the hands of an instructor not only will your workout be more safe and effective, you can benefit from the motivation of exercising with others.
|
What is Body Pump?
Developed in New Zealand and now taught all over the world, Body Pump is a toning and conditioning class using weights. It's suitable for both men and women of any age or fitness level. The music is 'pumping' and movements are effective, yet simple once you master the technique.
What's a typical class like?
You'll use a step (only to support your back), a bar and a set of weights. You should start with light weights if you're new to weight training but after a few classes you'll know how much weight is right for you. The instructor is always there to help you.
Each part of the class is designed to target a different muscle group so you'll get a great overall body workout:
Warm-up
You start with a warm-up to practice some of the techniques and moves you'll use during the main workout.
Legs, chest and back
In your first three tracks, you focus on working the largest muscle groups using a combination of exercises. The squat, chest press, row and deadlifts are all highly effective techniques that the instructor will guide you through.
Triceps, biceps and shoulders
After your large muscle groups the focus shifts to the smaller muscle groups of the upper body. These exercises use a weighted bar, free weights and body weight.
Abdominals
This is floor work without weights to help support and strengthen your core.
Cool down and stretch
As the workout has contracted your muscles, it's vital to stretch them back their natural length. Not only will this help improve your flexibility it will also help reduce any risk of muscle soreness.
How do I avoid injuring myself?
Your instructor is there to make sure you do everything correctly, but try to remember the following tips:
- Check your posture - your core is the foundation of all exercise.
- Focus on learning the right technique from the beginning.
- Don't overdo the weights - establish technique then gradually increase.
- Be controlled and smooth with your movements - avoid jerking.
- Don't lock your joints - keep them slightly bent.
- Focus on the muscles you're working and stabilise the others.
- Listen to your body; it will tell you if you're not doing the exercise right.
How often should I do a class?
Once you've done your first few and feel confident, we recommend 2-3 classes a week for optimal toning and kilojoule burning. Remember your body needs to recover between workouts so make sure you rest at least one day between classes.
When will I see results?
When you've done a few classes, you'll notice you're getting stronger as your body gets used to lifting weight. After about six weeks, you'll be feeling great! As your endurance improves, you should start to see weight loss and improved muscle tone.
|