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Why does BODYPUMP work?
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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.
How many calories do you burn doing BODYPUMP?
While you can expect to burn an average of 400 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 as the extra muscle will raise your metabolism. Read more about this here.
“The music is always great and we work to the beat doing lots of reps. You can expect to burn some serious calories.” Kylie Gates, Les Mills Creative Director
How often should you do BODYPUMP?
BODYPUMP challenges all of your major muscle groups so we recommend you do no more than two to three workouts a week, and make sure you have 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.
What exercises do you do during BODYPUMP?
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.
Does BODYPUMP really get results?
BODYPUMP really is the ultimate calorie-burning resistance training workout. A ground-breaking 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.
How much weight should you lift during BODYPUMP?
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.
How strong do you need to be?
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.
What do you need for a BODYPUMP workout?
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 drink bottle and a sweat towel.
KYLIE GATES’ TOP TIPS FOR BEGINNERS
Kylie Gates, Les Mills Creative Director
- Go super light with your weights and get to grips with the technique.
- Spend your first few workouts focusing on timing and the full range of movement.
- After you’ve done a few workouts, start checking in on how fatigued you feel at the end of each track. Ask yourself, “Could I do any more reps?” If the answer is No, then you’re using the right weight for you. If you feel like you could keep going you need to increase your weights!
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- Remember, everyone is different. Find the weights that work for you, and then keep gradually increasing them over time.
Can you do BODYPUMP while pregnant?
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 can, 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.
How do you become a BODYPUMP instructor?
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.
Where can you do BODYPUMP?
You can find a BODYPUMP class near you here. Alternatively, check out LES MILLS On Demand and do BODYPUMP anytime, anywhere.
Forget hours and hours of outdoor endurance training, take a bath instead
Good news for hikers, runners, cyclists and other endurance athletes who typically spend hours outdoors building their fitness. A new ACE-sponsored study suggests you can build endurance without leaving your house. The study of 30 participants examined the effects of post-exercise heating on the three common markers of exercise endurance – VO2max, lactate threshold, and exercise economy. Over three weeks, participants completed a standardized training program, with the two non-control groups adding passive heat recovery after exercise. One group spent 30 minutes in a full-body sauna suit, the other sat in a hot tub for 30 minutes. After three weeks, those who engaged in post-workout heating saw improvements to VO2max and lactate threshold. Those who did the hot water immersion also benefited from an increase in running economy. Lead researcher Lance Dalleck says this indicates that exercisers can augment their training without adding volume or intensity. It could be a valid option for driving performance gains without increasing the risk of overtraining or injury. Learn more about how post-workout heating can affect endurance performance.
Les Mills Body Pump 78 Iso Free
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The truth about whether exercise can hinder immunity
Les Mills Body Pump 78 Iso Free
Some hold the belief that intense exercise can suppress immune function and therefore increase the risk of infection in the hours following exercise. But leading physiologists from the University of Bath say there is no scientific evidence to prove this. In a new analysis of the effects of exercise on immunity, researchers have found more evidence that in the short term, exercise helps your immune system to find and deal with pathogens. In the long term, regular exercise slows age-related immune system changes and therefore reduces the risk of infection. As we deal with the impact of COVID-19, lead researcher Dr. Turner says people should not overlook the importance of staying fit, active and healthy. “Provided it is carried out in isolation – away from others – then regular, daily exercise will help better maintain the way the immune system works – not suppress it.” Learn more about the immune system enhancing benefits of exercise here.
What’s the best diet for ditching isolation-induced weight gain?
If ‘Iso life’ has seen you snacking up a storm you may be considering a diet to shed some unwanted weight. But which one? Researcher Gordon Guyatt at McMaster University in Canada, says “It really doesn’t matter which diet you use, you should pick the diet most appealing to you. The biggest challenge you’ll face is to maintain the diet.” Guyatt recently assessed the effects of 14 popular branded diets with 121 randomized clinical trials involving 22,000 volunteers. After six months, volunteers across the board had lost an average of four kilograms and improved blood pressure and cholesterol. Those following the Atkins diet lost the most weight, and those following the Mediterranean diet had the most significant improvements in cholesterol levels. But 12 months down the track, regardless of the diet they were following, most had regained any weight they’d lost. This study highlights how the differences between diets are minimal and suggests that if you want long-term results sustainable small changes are better than a rigid diet overhaul. Learn more savvy diet advice here.
Nature walks boost your mental health … and the health of our planet
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Can’t get to the gym? Now could be the perfect time to spark a new relationship with nature – in isolation of course! We know from past research that spending time in a green outdoor space is linked to feeling healthier and happier, and two hours a week is all it takes. Now, a new study of 24,000 adults in England shows a link between more time spent in nature and a greater appreciation for the environment – and increased likelihood of pro-environmental behavior such as recycling, making eco-friendly purchases and belonging to green groups. More good news, if you can’t venture outdoors at all you can still enjoy nature’s rewards. It seems that embracing ‘virtual nature' by viewing photographs, videos, and audio recordings can have a similar, though less powerful effect.