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Want to be lean, strong and unstoppable? Try Bodypump

This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like Squats, Presses, Lifts and Curls.

Great music, awesome instructors and your choice of weight inspire you to get the results you came for - and fast!

Like all the Les Mills programmes, a new BODYPUMP class is produced every three months with new music and choreography.

What will body pump do for me?

  • Shape and tone the muscles
  • Improve general fitness and well-being
  • Increase body density (important in avoiding osteoporosis)
  • Burn up to 560 calories per class
  • Give a sense of achievement

Describe a typical class

You'll use a step platform, a bar and a selection of weights to suit your fitness level. If you're new to resistance training, or if you're out of shape, you should start with light weights.

After a few classes, you'll know how much weight is right for you. If you're unsure, ask your instructor.

  1. warm-up
    Get your body moving, using light weights only
  2. Legs/Squats
    Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.
  3. Chest
    Lie back on the step to work the chest, shoulders and triceps.
  4. Back/Gluteals/Hamstrings
    Target the back, glutes and hamstrings with lifts and presses.
  5. Triceps and Biceps
    Isolate and tone the arm muscles in these two tracks.
  6. Legs/Lunges
    Target the legs and shape and tone the butt.
  7. Shoulders/Arms
    Target the entire shoulder area and arms
  8. Abdominals
    Build support and strength in the core.
  9. Cool-down/stretch
    Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.

Bodypump Tips

Your instructor is there to make sure you do everything correctly, but try to remember:

  • Good posture is the foundation of all exercise - especially weight training
  • Focus on learning the right technique at the beginning.
  • Work continuously at perfecting your technique.
  • Don't overdo the weights - start gradually increasing them after four to six weeks.
  • Perform the movements with control - smooth actions, not jerky.
  • Always keep your joints slightly bent - don't lock out.
  • Keep focused on the working muscles and stabilise the others.
  • Listen to your body - it will tell you if something is not right.

Some muscle soreness is natural in the days following your first class. This will quickly disappear as your body adjusts to working out with weights.

DurationExercise Type Intensity Burn rate Equipment Music Results
60 minutes Weights-based resistance training Moderate to high intensity up to 560 calories Barbell, Plates and height adjustable step Latest hard-hitting and inspiring tunes Increases strength and endurance, tones and shapes, helps maintain bone health.

What do I need to bring?

Comfortable workout clothes, training shoes, water bottle, towel and attitude! We supply anything else

How often should I do bodypump

We recommend two to three classes a week. Your body needs recovery time between workouts so rest at least one day between classes.

When will I notice results

Once you've started BODYPUMP, your muscles will quickly adapt to this type of workout and you'll notice strength gains as your body gets used to lifting weight. As your strength improves, you'll start to see fat loss and improved muscle tone. Don't overdo it - if you start to increase the weights too quickly, you could suffer injury. Physical activity isn't a quick fix - it should become a part of your lifestyle.

Written by Les Mills at 00:00

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