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Body Pump

By: Mike Kiely BA (hons) - Updated: 3 Jan 2013 | comments*Discuss
  class Technique Repetitions Weights

Take a look through the classroom window at all those barbells working effortlessly from shoulders to high in the air those vigorous sets of squats, and the impressive bench work that’s taking place. Welcome to BodyPump, the trademark name for a class that has proved a real hit in gyms around the world.

It can appear a little intimidating to the uninitiated, especially those that have little or no experience of such choreographed routines. But don’t let those first impressions put you off. You don’t have to possess fantastic upper- or lower-body strength, or a good knowledge of handling weights to get started. You don’t have to belong to a younger age group or in advanced physical shape, either. Just take things slowly and listen to the instructor, and you’ll quickly discover why this weight resistance-based programme is so popular.

Shape and Tone

BodyPump is about shape and tone, as well as improving strength and calorie burning. It’s not about how much you can lift; it’s all about using a weight you are comfortable with over a set number of repetitions that address a particular muscle group. Slower repetitions work on toning and strengthening; the faster ones on maximum calorie burn. Built into each class will be both a warm-up and cooling down period.

Areas of the body that are targeted include the back, biceps, triceps, and chest, and the more efficiently you learn to execute the moves, the better the results are going to be. Good technique will also prevent injury. Remember, there are weights involved here, so you’ve got to make your muscles take the strain without operating in an unbalanced way that will cause damage and downtime due to the need to recover.

Good Technique

Those that progress in BodyPump and lift progressively heavier weights are the people that from the very beginning concentrate on their technique. Otherwise the weights will not only feel heavier but they will be more difficult to handle, too.

Every session begins by adopting the set position that is vital for achieving good technique. This involves an upright stance, shoulders back, chest out, feet nicely aligned with the hips and the legs able to slightly flex at the knee joint.

From here, all the other sections of the class flow naturally. Each one is accompanied by a particular music track that is designed to get you in the rhythm and inspire your efforts. Not only does this represent an entertaining way to get fit, but the music means there are none of those off-putting grunts and groans that can be a feature of normal weights rooms in gyms.If you feel uncomfortable or unsure, always consult your instructor. Their job is to give you a safe, secure and successful workout that makes you eager to work harder next time. Asking questions is certainly not a sign of weakness; rather it indicates that you are an individual hungry to learn, and hungry to get better. And that’s the sure sign of a winner. Exactly the type of person who is going to make every BodyPump class work for them.

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