You feel the strain, drops of sweat form all over your body and you get exhausted, but your instructor encourages you to go on and push. Bodypump is a full-body workout, mixing aerobic exercise with weight training. During a 1 hour (or 45 minute) class you will target all your major muscle groups using a barbell, bench and weights. All movement is choreographed to a music track which is especially
designed for the classes. Bodypump is a program of Les Mills and was created in 1991 by Philip Mills. It's now one of the fastest growing group-fitness programs in the world. It's an easy, fun and challenging way to get into shape fast. Here are some more details why Bodypump might be a great exercise option for you.
*So what goes on in a typical Bodypump class? A typical Bodypump clas consists of a group of 20 to 30 people and a single instructor who leads the group through one hour of exercise which focuses on all major muscle groups. There's also a 45 minute format which leaves out the triceps and biceps exercises. Most gyms however will offer the 1 hour classes. The 1 hour class will have 10 music tracks to accompany the specific exercises, the 45 minute class will have 8. All classes are given by a Les Mills certified instructor and it's their objective to give you the best workout possible, both motivating and enjoyable. Les Mills is strict when it comes to certifying their instructors, making sure they are well trained and knowledgeable. This to provide you with the best possible experience. Classes are structured around so called "releases". A release is a sort of blue print for the classes, specifying the music tracks and movements for a particular muscle area. Each track lasts around 4-5 minutes, which means that each exercise lasts 4-5 minutes. In between the tracks there's time to change the weights and for a little muscle recovery. A release is used for 13 weeks which means you'll get the same workout every time for that period of time. This helps you track your progress, gives a consistent experience and makes sure that you get the same work out no matter where you are in the world. After those 13 weeks a new release will come out which will then be used for the next 3 months. The music and movements may vary, but the overall structure of every Bodypump class will be the same. Track 1: Warm up: getting warmed up, making sure you have the proper form and performing a combined version of all the main exercises for all muscle groups. Track 2: Legs: targeting the largest leg muscles through squats. Track 3: Chest: laying on the bench and press the barbell up and down at chess level. Track 4: Back: return to a standing position and exercising your back through a series of lifts and dead rows. Track 5: Triceps: back on the bench and lowering the barbell from chest level to the forehead. Also done while sitting up and using a single plate or with pushups (left out of the 45 minute classes). Track 6: Biceps: standing up and using lifts and curls (left out of the 45 minute classes). Track 7: Legs: targeting leg muscles through lunges. Track 8: Shoulders: using the barbell or single plate weights to train the entire
shoulder muscle area. Track 9: Abdominals: using sit ups and leg raises you work the entire body core. Track 10: Cool down: stretching to reduce the risk of injury and muscle soreness.
*What should I wear or bring to a class? Bringing your typical workout clothes will do. Think top (moisture wicking and sleeveless are highly recommended), short and comfortable sneakers. Make sure the clothes are comfortable and don't impede your range of motion. There are clothing lines that advertise with specialized Bodypump clothing, but these bring no real advantage. You'll also work up a sweat in no time so bring a bottle of water to hydrate and a towel to dry off during the short breaks between exercises.
*What about the equipment that's being used
During a Bodypump class you will use some specific equipment. Weights
Weights consist of round plates made of plastic. They can be used as weights on the barbell or as free weights. For this they have special hand holes to provide more grip. Barbell
The barbel is a metal bar that is 4 to 4.5 feet (1.20 - 1.40 meter) long. The weights are slid onto the outer portions until you reach your desired weight. Collars are used to safely fasten the weights. Aerobic platform
This is also known as a step. It's either used as a bench (for chest exercise) or as a step (with lunges).
*Any benefits to Bodypump? We all know that any type of physical activity is beneficial for your health. Here are the main benefits of choosing Bodypump as your form of exercise:
1) full body and aerobic workout
2) improved strength through the use of weights
3) improved indurance/general fitness because of aerobic nature
4) shapes and tones muscle by focussing on muscle groups
5) improves posture through balanced and controled strength training
6) easy to learn: no difficult movements
It's also highly enjoyable and fun and you're in a highly motivational environment where you can work on improving yourself.
*How do I get the most out of Bodypump? In order to get the most out of bodypump, beginners should focus on form and posture from day 1. Not only does this increase the effectiveness of the exercises, but also decreases the risk of injury. If injuries occur this is mostly due to bad form. This also means that the motions should be performed smooth and controlled. You should focus on the muscles that are being worked and try to stabilize all others. Proper form is essential to a great Bodypump experience. On their site Les Mills has a few videos that show you how to perform the moves properly. The amount of weight you use is also important. It doesn't matter what the person next to you is pushing around (it's not a race), you should use a weight that is comfortable for you. You need to push yourself without overdoing it. Using too much weight can not only lead to jerky movement but also to a break of proper form which then can lead to injuries. When beginning this form of exercise you should start with a comfortable weight in the beginning and increase that after about six weeks. Even if you started Bodypump and enjoy it (and it is great fun) you need to pace yourself a bit. Muscles need time to relax and recover from these exercises. This is a high intensity workout so it's highly recommended to leave at least one day between classes. If you're new, show up early so the instructor can show you the equipment, help you to set up and provide you with information about how much weight you should use.
