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The high rep, lower weight training of BODYPUMP™ is based on a formula called THE REP EFFECT™, which utilizes time under tension and fatigue to generate muscular adaptation. During a BODYPUMP workout, the fusion of science-backed moves, motivating instructors and great music helps you achieve much more than you would on your own.
BODYPUMP really is the ultimate resistance training workout. A fascinating study has shown that BODYPUMP generates a long-term physiological response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus. This is backed up by research highlighting that the fast-tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. Studies also show that BODYPUMP can generate athleticism; improving strength, power and speed. There is also evidence that the high-repetition, low-load training of BODYPUMP can increase bone density and reduce the risk of osteoporosis. And, BODYPUMP has been shown to reduce inflammatory markers and drive significant gains in functional ability.
While you can expect to burn an average of 400 calories* during a 55-minute BODYPUMP workout, scientists now advise gauging the impact of your workouts by looking beyond the immediate calorie burn. It's the building of lean muscle mass that provides long-term benefits, as when you increase lean muscle mass the extra muscle will raise your metabolism, so you increase your body’s ability to effectively burn calories beyond your workout. Read more about the long-term calorie burn benefits of BODYPUMP.
Scientists have recently called out strength training as the most life-changing training modality of all. Not only does it make you stronger and fitter, but ground-breaking research now also links regular strength training with living a longer and healthier life. There’s evidence that strength training can improve heart health more significantly than cardio exercise and studies show how high-repetition strength training can grow stronger bones. And if you’re looking to lose weight, strength training is key to maintaining a healthy weight for the long term, as loss of lean muscle tissue during weight loss bumps up the risk of weight regain down the track.
BODYPUMP challenges all of your major muscle groups, so most people will get great results doing two to three workouts a week, ideally with a day off in between. Add two or three cardio workouts into the mix and you'll shape and tone your body in no time.
A 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. You can always expect a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. And, more often than not you'll find push-ups, chest presses, overhead presses and crunches are part of the mix too.
In a BODYPUMP workout there are options to suit every ability. If you're new to the workout start with very light weights (or even just the bar). Perhaps just do the first four or five tracks a couple of times a week. You'll find your fitness and strength improve over a number of sessions.
There’s no pressure to lift heavy during a BODYPUMP workout. In fact, the whole workout is structured around high repetitions using light weights. However, the strength gains only come when you challenge yourself, and that relies on something called progressive overload. Progressive overload is the ongoing adaptation that occurs when you escalate the stress placed on your muscles. Lifting incrementally heavier loads is one of the most powerful ways to benefit from progressive overload – and in some cases sparks hypertrophic muscle growth.
When you’re looking to give your fitness a nudge, if a BODYPUMP workout is not getting you hot and sweaty, and you’re not hanging out for the end of each track then it’s likely that your resistance is too light. We suggest you pick a couple of tracks where you think you can lift a heavier weight and add an extra weight plate to your bar (if you’re using the SMARTBAR™ this is super simple!). Small increases will help ensure you maintain good form while building strength. If at any time you feel that the weight you are lifting is compromising your technique stop for a few reps and reset – or simply drop your weight slightly.
See the checklist to find out how much you should be lifting.
Watch and learn how to safely increase your weights below.
BODYPUMP uses a weight bar and weight plates and a bench. While any barbell or weight plates will do, the Les Mills SMARTBAR is ideal. It has been scientifically designed to help you increase muscle activation and speed up plate transitions, so you get faster results. The LES MILLS SMARTSTEP™ is also a great option for BODYPUMP. We also suggest that you have comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.
By Kylie Gates, Les Mills Creative Director
Plenty of people do BODYPUMP during pregnancy. If you’re pregnant and keen to do BODYPUMP we suggest seeking the advice of your doctor or midwife, as they have the best understanding of your personal medical history. If you’re doing a live class, chat to your Instructor beforehand and let them know you’re pregnant – they will be able to coach you through the pregnancy modifications during the class.
The first step to becoming a BODYPUMP Instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll get assessed and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a BODYPUMP Instructor here.
You can find a BODYPUMP class near you here. Alternatively, log in to LES MILLS+ and you can do a BODYPUMP workout anytime, anywhere.
Find a workout work out on demand
Getting strong and fit is just the beginning, science shows regular strength training can improve your mental wellbeing, boost heart health, grow stronger bones, drive fat burn, and help you live a longer and healthier life.
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Discover what makes hypertrophic strength training different to other types of exercise. Learn which exercises create the best hypertrophy response, plus how much load and how many reps will create the perfect storm for hypertrophic muscle growth.
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BODYPUMP is a barbell workout designed to get you lean, toned and fit. The combination of scientifically backed moves, motivating instructors and great music helps you achieve much more than you would on your own.
The effectiveness of BODYPUMP comes from “The Rep Effect,” a proven formula that exhausts muscles using light weights while performing high repetitions—this is the secret to developing lean, athletic muscle.
While you can expect to burn about 560 calories* during a 55-minute BODYPUMP workout, it’s the building of lean muscle mass that provides the long-term benefits. By building lean muscle mass, you increase your body’s ability to effectively burn calories in the long term because the extra muscle will raise your metabolism. Read more about this here.
BODYPUMP challenges all your major muscle groups, so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Add two or three cardio classes into the mix and you’ll shape and tone your body in no time.
A 55-minute BODYPUMP workout features 10 tracks, each focusing on a different muscle group. While instructors will often mix and match the tracks, you can always expect to do a good dose of squats, deadlifts, cleans-and-presses, lunges, and bicep curls. And, more often than not, you’ll that find push-ups, chest presses, overhead presses and crunches are part of the mix, too.
A groundbreaking new study shows that BODYPUMP generates a long-term calorie-burning response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus. This is backed up by research highlighting that the fast tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. Studies also show that the high-repetition, low-load training of BODYPUMP can aid bone density and reduce the risk of osteoporosis.
There’s no pressure to lift heavy in a BODYPUMP class. In fact, the whole workout is structured around high repetitions using light weights. However, continual progression is the key to getting the most out of any strength training, so you need to lift more weight as you get stronger. If a BODYPUMP workout is not getting you hot and sweaty and you’re not hanging out for the end of each track, then it’s likely that your resistance is too light. We suggest you pick a couple of tracks where you think you can lift a heavier weight and add an extra weight plate to your bar. Remember, if at any time you feel that the weight you are lifting is compromising your technique, stop for a few reps and reset—or simply drop your weight slightly.
In a BODYPUMP workout, there are options to suit every ability. If you’re new to the workout, start with very light weights (or even just the bar). Perhaps just do the first four or five tracks a couple of times a week. You’ll find your fitness and strength improves over a number of sessions.
BODYPUMP uses a weight bar and weight plates and a step. You’ll need to wear comfortable workout clothes and supportive shoes, and bring your own water bottle and a sweat towel.
Plenty of women do BODYPUMP during pregnancy. If you’re pregnant and keen to do BODYPUMP, we suggest seeking the advice of your health care professional because he or she has the best understanding of your personal medical history. If you can, chat with your instructor beforehand and let him or her know you’re pregnant—your trainer will be able to coach you through the pregnancy modifications during the class.
You can find a BODYPUMP class near you here.
*AUT University (2014, April), Exercise Intensity and Energy Expenditure During the Les Mills BODYPUMP Class.
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This piece originally appeared on LesMills.com.
Photo credit: Courtesy of Les Mills
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