What is it?

Here’s all you need to know to get into BODYPUMP.  It’s the fastest way to shape up and lose body fat.  BODYPUMP™ is a toning and conditioning class and is for just about everybody.  Your instructor coaches you through a series of exercises performed with weights. It’s perfect for women who want to add strength training into their cardiovascular workout. The simplicity of the class makes BODYPUMP™ a great starting point to develop strength and confidence.  Hot sounds and compelling choreography keep you going through each 45-minute or 1-hour workout.

BODYPUMP™ class

You’ll use a step platform, a bar and a set of weights. If you’re new to weight training or haven’t exercised in a while, 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.

• Warm-up – this is to get your entire body moving so you only use light weights.
• Legs, chest and back – these are large muscles so require slightly bigger weights.
• Triceps, biceps and shoulders – initially only light weights, moving up to medium as you get stronger.
• Abdominals - to help support and strengthen your core posture.
• Cool-down – it is vital after a hard workout to stretch your muscles. You’ll increase your flexibility, reduce any risk injury as well as the soreness expected from weight training exercise.

What will BODYPUMP™ do for me?

• Burn up to 600 calories per class for fat loss
• Improve your strength
• Improve your general fitness
• Shape and tone your muscles
• Improve your bone density (helps ward off osteoporosis)
• Give you a wonderful sense of achievemen

How do I do BODYPUMP safely?

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

• Good posture is the foundation of all exercise
• 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 six weeks
• Perform the movements with control – smooth actions, not jerky
• Always keep your joints slightly bent, don’t lock out
• Keep the working muscle focused, and stabilize the others
• Listen to your body, it will tell you if something is not right

Some muscle discomfort is natural at first, especially if it’s the same on both sides of your body. This is muscle soreness. But if you have pain down only one side or in the joints, check with the teacher. If the pain continues, see your doctor.

How often should I take BODYPUMP?

Once you have done your first few classes of BODYPUMP™, we recommend a maximum of 2-3 classes a week. Your body needs recovery time between workouts. Rest at least one day between classes.

When will begin to see results?

Once you’ve started BODYPUMP™ your nerves will soon get better at telling your muscles what to do. Your muscles, with their tendons and other connective tissue, adapt more slowly. But you’ll notice strength gains as your body becomes accustomed to lifting weight. After about six weeks you should feel great! 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.