Why You Should Try BodyPump
June 6, 2016
BodyPump is the most popular barbell program on the planet. The reason is clear; it provides you with the most effective full body workout that you can get in under an hour. BodyPump also happens to be a whole lot of fun. If you are looking to strengthen your entire body in one exciting, muscle quivering session, then BodyPump is the perfect fit for you.
BodyPump is billed as the world’s fastest way to get in shape. It’s designed to tone and build muscle through repetitions (800 of them throughout the course of the workout), while stripping off body fat by boosting the metabolism. In doing so, BodyPump will strengthen every muscle group in your body.
Dissecting a BodyPump Class
BodyPump is a group exercise class in which each participant has a fixed weight barbell and a low bench to work with. Classes may be either 30, 45 or 55 minutes in length. Over that period of time, you’ll do the following exercises:
- Chest row
- Clean and Press
- Press Pullover Combo
- Reverse Curl
Secret of Bodypump: The Rep Effect
The secret to the effectiveness of BodyPump, in terms of both strength enhancement and muscle shaping, is what is known as the rep effect. Whereas traditional weight lifting wisdom dictates heavy weights and low reps to build strength, the rep effect turns this idea on its head. By performing high reps with lighter weights, it sculpts the muscles while increasing strength levels. Research also confirms that high reps with lighter weights is a great way to improve bone strength and density.
By participating in a BodyPump class you will pump out 800 reps throughout the course of the class. That is quadruple what a person would typically do when working out on the gym floor by themselves.
An Effective Cardio Workout
As well as sculpting your body and making you stronger, BodyPump will give you a vigorous cardiovascular workout. This, in turn, will charge your metabolic rate, allowing you to burn more calories. When you start repping out on such moves as squats or overhead presses, you’ll be maximally driving the heart rate. You’ll be getting fitter, leaner, more muscular and stronger all at the same time.
A Rocking Soundtrack
At the heart of BodyPump is the music. The program uses great music designed to pump you up, get you motivated and bring out your best performance. A class involves ten pieces of music. The first track is the warmup, where all of the major muscle groups are worked to get warm with a light weight. From there, you progressively work through each of the tracks, focusing on each of the major muscles, one at a time.
- When you arrive for your first BodyPump class, turn up early in order to secure yourself a good position on the floor. You’ll need two pieces of equipment which you’ll find in the corner of the room; a barbell and a low bench.
- Start with light weights to enable your body to get used to the exercise. You may even choose to use just the bar for the first few sessions until you are comfortable and confident in your execution of all of the exercises.
- For your first session, just do the first four tracks of the workout. Your body is adjusting to this type of training and needs to be eased into it. With each succeeding session, add an extra track to your workout.
- Take a class with a friend. You’ll be able to motivate each other, feeding of one another’s enthusiasm.
- Because BodyPump presents such a challenge to both your aerobic and anaerobic systems, do not do more than 3 classes in a week. Make sure that you have a day’s break between each session. BodyPump makes a good complement to a more a cardio focused class, which can be done on other days of the week.
- If you are pregnant, you should talk to your doctor before beginning a BodyPump class. In addition, make sure to touch base with the instructor before class starts to let her know of your condition. There may be adaptations to moves that she can suggest for you.
- Bring a notebook with you to class (or use your phone). This will allow you to record the weight you used for each track. You’ll then be in a position to monitor your strength improvements week-by-week, which can be a great motivator. You will also be able to look over your notes before the next session and set goals on the weight you will be aiming for in your upcoming workout.
- Be focused. Even though you are not in the driving seat on the workout (that’s the job of your instructor and personal fitness trainer), you still have to be mentally engaged. In fact, heightening the mind-muscle connection is the key to your progress. That means thinking about the prime mover in each exercise and working to ensure that it is doing the maximum amount of work. Keep tuned in to the instructor also, as she will guide you on the correct form and how your muscles should be feeling if you’re doing the move properly.
- Keep in synch with the instructor’s tempo. Bodypump music tracks are specifically chosen to provide an ideal training tempo for the body part being trained. If you are going either too fast or too slow, you will miss out on much of the benefit.
- Stay for the stretch. Stretching is the final part of the workout that happens in the last five minutes. This is a crucial part of the session, as it will lessen the likelihood of post-workout soreness, while enhancing your flexibility.
Time to Get Pumped
BodyPump is the all in one workout that is waiting to make you stronger, leaner and fitter. At Evolve Fitness, we offer BodyPump classes at our gyms in Cambridge and Framingham, so stop by anytime to find out more.
Looking to try out BodyPump for yourself? Sign up for a free 7-day pass at either location to experience our life-changing group fitness classes for yourself.