BODYPUMP is a barbell-training class designed to give you maximum results in the shortest amount of time. Low on complexity, but high in fun, BODYPUMP has all the benefits of weight training including increased strength, increased metabolism and the “feel good” factor associated with a great total body workout.
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What is BODYPUMP?
How You Can Expect to Feel...
What to Wear
The most important thing to wear is comfortable workout attire. Most people wear track pants, shorts and tshirts, while some feel more comfortable in Lycra. Also, be sure to wear comfortable athletic shoes. Most importantly, be free to move and comfortable to sweat.
What to Bring
Bring your energy, a towel and a water bottle. That is all you will need. Some people prefer to wear weighttraining gloves, but they are certainly not essential. Wait and see how you feel after your first couple of classes before deciding to invest.
Arrive 15 Minutes Before Class
It is important to arrive 15 minutes before class to meet the instructor. During these 15 minutes, the instructor will ensure that you are comfortable during your first class and answer any questions you may have. The instructor will ask you such questions as: - Have you ever exercised? - Have you ever weight trained? - Have you participated in group fitness? - Do you have any injuries or problems that might affect your ability to participate in the class? These answers will help the instructor decide what approach you should take in class and how to modify the exercises, if necessary.
Before Class It is perfectly normal to feel apprehensive and nervous before your first BODYPUMP class. Typically, adults do not like to be “new” at something and they have high expectations for their first performance. It is important to remember that everyone in class, even the instructor, did his or her first BODYPUMP class at one time, and there will be more new BODYPUMPers after you. Once you get your first class out of the way, a lot of the apprehension will disappear. Remember, there is safety in numbers. You will also be amazed at how many other BODYPUMPers will help you if you need it. During Class The objective of your first few classes is to understand the format and the equipment, as well as to learn basic technique. After that, you can start to concentrate on the intensity of your workout. You will also be amazed at how simple the class is to follow. Sure, everyone has moments in class when they are a little bit unsure of what is going on. Just keep in mind that it takes two to three classes to get the “lingo” down and to feel most comfortable with the movements. That is why we have outlined what weights you should use for your first couple of classes, which is very important. After Class You will be excited to get your first class under your belt, and hopefully will be looking forward to your next class. It is important to know that you will be sore. With any new workout or at the start of any exercise program, you experience muscle soreness. This is due to an unaccustomed demand being placed on your muscles. Muscle soreness, in simple terms, is your body adapting to a new experience. Extreme muscle soreness can easily turn you off exercise. For this reason, it is crucial to gradually build up your workout; weight recommendations are so important. There will be nothing gained by trying to perform at the level of a world-class athlete right from the start! Everyone is different in terms of where they experience the most muscle soreness. It really depends on what exercises you have done in the past. Often times, people are most sore on the second day after they exercise. If you experience anything that seems like an injury, rather than muscle soreness, please consult the instructor after the class. It may be a technique error or alternatively, if it is a pre-existing condition, the instructor can help you with an alternate exercise.
When Should You Do Your Next Class
BODYPUMP is designed to be done two or three times per week, and you should not exceed three times in one week. It is not a case of the more you do the better. In fact, you get diminished returns when you do the class too much. BODYPUMP should be approached like regular weight training, where the days of rest (from weight training) in between are as important as the workout itself. For at least your first month of BODYPUMP, twice a week is sufficient. A schedule that allows for two days of rest between class experiences is perfect.
What You Need for Class Where to Stand
The best place to stand is within clear view of the instructor. It is not necessary to be at the front, but try to be in the center of the room. It is important to avoid mirrors and to concentrate on the instructor. He or she is the best source of visual technique information. Mirrors are distracting and sometimes relay unnecessary information. When you first walk into the room, you will sense a bit of mayhem and it will seem like everybody knows what to do, except for you. That too, is perfectly normal. Everybody is responsible for setting up his or her own equipment for the class. The equipment you will need to grab and put in a spot is: - A step and 2 risers - A bar - 2 collars - A selection of weights (specific information is provided in the next section and in Chart 1 attached). General weight recommendations for the first class: Women – use only four medium and two small plates. Men - use two large, four medium and two small plates.
How to Approach Your First Three Classes
TRACK NAME FIRST CLASS Women Warmup Small Men Medium SECOND CLASS Women Small Men Medium THIRD CLASS Women Small Men Medium Light weight is essential. Stop and place the bar down. Continue without weights, if necessary. As noted in squats, take an extra break, if necessary. If you have a history of back pain, be sure to stay with this weight initially, even if it seems light. The smallest muscle groups require the smallest weights. See triceps. There are numerous options with the lunge. Body weight may be ample load until conditioning improves. There are various exercises in the shoulder track. Start light, and make changes, if necessary. NOTES
RECOMMENDED WEIGHT RECOMMENDED WEIGHT RECOMMENDED WEIGHT
Squats
M+S
Large
M+S
Large
M+S
Large
Chest
M
M+S
M
M+S
M
L
Back and Hamstrings
M
L
M
L
M
L
Triceps
S
M+S
S
M+S
M
M+S
Weight recommendations are outlined below for your first three classes. This approach might seem conservative. However, remember that your initial goal is to learn the class structure, equipment and basic technique, not to lift as much weight as you can. These weights are low-end suggestions only. If you feel as though you have a higher level of conditioning as it relates to the class, you can experiment by increasing the weight. It is important to know, however, that if you have made an incorrect weight selection, you should feel comfortable stopping at any point within the track to either rest or adjust your weight. Alternatively, you can start the track with your weight selection and, if your muscles fatigue, simply continue the track without weight. (*See attached chart)
Biceps
S
M+S
M
M+S
M
M+S
Talk to the Instructor After Class
Remember to talk to the instructor after class. For example, let him or her know how you felt and if anything was particularly challenging for you. The instructor will then make recommendations for your next class. Most of all have fun during your first BODYPUMP experience!
Lunges
M or no weight
M+S
M or no weight
M+S
M
L
Shoulders
S
M
S
M
M
M+S