What is BodyPump?
Developed in New Zealand and now taught all over the world, BodyPump 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'll 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 and core- This is floor work 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 injuries later down the track.
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.
- Don't overdo the weights- establish technique then gradually increase. Ask the instructor for guidance on your weights if your unsure.
- Be controlled and smooth with your movements - avoid jerking.
- Don't lock your joints - keep them slightly bent.
- Focus on contracting 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 health benefits. Remember your body needs to recover between workouts so try to space out 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 you should feel improvement in your strength and muscle tone!. As your endurance improves, you should start to see weight loss and improved muscle tone. And that’s not to mention all the benefits you can’t see.