For those of you considering taking a body pump class but are unsure of what it entails, this sort guide will tell you what you need to know. By the end you’ll understand what this workout involves and whether or not its right for you.
You need to know first what your fitness goals are, do you want to increase your cardiovascular and endurance levels, lose weight, build muscle mass, increase strength or improve flexibility? You may want to gain more than just one goal, but by defining and narrowing them down will help you to choose the right workout.
If you’re looking to become more flexible and improve your core strength then maybe a yoga or Pilates class would be most suitable. If you want to get your cardio fitness levels up, then a cardio or HIIT class would be best. So, once you’ve had a think of what your goals are, you’re ready to read on and see if body pump workout will help you to achieve them.
What is body pump?
Body Pump is a workout designed by Les Mills to build improve your aerobic fitness, muscular strength, and muscular endurance. It uses a special technique called The Rep Effect which is a form of resistance training that exhausts muscles using light weights, while performing high repetitions.
The workout has you exercising to specifically designed tracks that focus on different muscle groups as you do high repetitions using low-weight barbells.
What type of workout is body pump?
Body Pump is a high resistance, calorie-burning workout that can burn more calories than a typical cardio workout.
What techniques does body pump use?
It uses a method called The Rep Effect, an advanced form of resistance training that gives you a full body transformation. The Rep Effect has revolutionized traditional weight lifting as instead it drains muscles using light weights and performing high repetitions.
Is uses specifically designed choreography to target muscles that give you give you sculpted shoulders, defined biceps and triceps, strong lean legs, firm glutes and a tight core.
Body Pump combines squats, deadlifts, clean and presses, lunges and bicep curls, push-ups, chest presses, overhead presses and crunches.
what are the key benefits of a body pump workout?
- High calorie and fat burning workout
- Improves aerobic fitness, muscle strength and endurance
- Sculpted shoulders, defined biceps and triceps, strong lean legs, firm glutes and a tight core
- Low impact muscle toning
- Reduces the risk of osteoporosis
- Helps with coordination
What muscles does it target?
How many calories can you burn in one class?
In one 55-minute class you can look to burn around 360-532 calories
With a 45-minute body pump class you could burn up to 270 to 399 calories
In one 30-minute body pump class you can expect to burn around 180-266 calories
What do you need to do in body pump?
Usually, your gym will have the equipment ready for you before you begin your body pump class. If however you’re looking to do this from home you will need a barbell and weights (medium to small), an aerobic step platform, 4 risers, a matt, a towel and some water.
What should you wear for body pump?
As you are likely to get sweaty, you want breathable exercise clothing (gym clothing) for this workout that doesn’t restrict you in any way. I would preferably opt for shorts and a vest and appropriate shoes.
Is body pump a safe workout?
As body pump uses lighter weights so you’re able to do more reps there is a lower risk involved than using heavy weights. You should always go for the smallest weights and the shorter class at 30-minutes if you’re new to resistance training so you can build yourself up. This will also help to reduce the risk of injury by working your way up and training yourself.
Is body pump suitable for beginners?
Yes, with body pump there are 3 different variations of the workout to choose from, 30-minute, 45-minute and 55-minute. If you’re new to body pump, Les Mills recommend you opt for the shorter class which is 4 tracks long then the next time add one an extra track and work yourself and your endurance levels up. You can also choose your weights, starting from small to medium or even just the bar.
Where to find a body pump class
At our gym we provide both virtual classes that are available online or you can come inside our fitness studio and take a class there led by our professional trainers. By choosing a class inside out fitness gym you will have the added benefit of being surrounded by exercisers and instructors who can help to motivate you and push you to do harder. We have Body Pump classes running throughout the day, all week long! For more information go to out body pump page or contact us today.