What is BODYPUMP? How You Can Expect to Feel... BODYPUMP is a barbell-training class designed to ® Before Class give you maximum results in the shortest amount of It is perfectly normal to feel apprehensive and nervous time. Low on complexity, but high in fun, BODYPUMP before your first BODYPUMP class. Typically, adults has all the benefits of weight training including do not like to be “new” at something and they have increased strength, increased metabolism and the high expectations for their first performance. It is “feel good” factor associated with a great total body important to remember that everyone in class, even workout. 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 What to Wear keep in mind that it takes two to three classes to get The most important thing to wear is comfortable work- the “lingo” down and to feel most comfortable with out attire. Most people wear track pants, shorts and t- the movements. That is why we have outlined what shirts, while some feel more comfortable in Lycra. weights you should use for your first couple of class- Also, be sure to wear comfortable athletic shoes. Most es, which is very important. importantly, be free to move and comfortable to sweat. After Class What to Bring You will be excited to get your first class under your belt, and hopefully will be looking forward to your next Bring your energy, a towel and a water bottle. That is class. It is important to know that you will be sore. all you will need. Some people prefer to wear weight- With any new workout or at the start of any exercise training gloves, but they are certainly not essential. program, you experience muscle soreness. This is due Wait and see how you feel after your first couple of to an unaccustomed demand being placed on your classes before deciding to invest. muscles. Muscle soreness, in simple terms, is your body adapting to a new experience. Arrive 15 Minutes Before Class Extreme muscle soreness can easily turn you off exer- It is important to arrive 15 minutes before class to cise. For this reason, it is crucial to gradually build up meet the instructor. During these 15 minutes, the your workout; weight recommendations are so impor- instructor will ensure that you are comfortable during tant. There will be nothing gained by trying to perform your first class and answer any questions you may at the level of a world-class athlete right from the start! have. The instructor will ask you such questions as: Everyone is different in terms of where they experi- ence the most muscle soreness. It really depends on - Have you ever exercised? what exercises you have done in the past. Often times, - Have you ever weight trained? people are most sore on the second day after they - Have you participated in group fitness? exercise. - Do you have any injuries or problems that might affect your ability to participate in the class? If you experience anything that seems like an injury, rather than muscle soreness, please consult the These answers will help the instructor decide what instructor after the class. It may be a technique error approach you should take in class and how to modify or alternatively, if it is a pre-existing condition, the the exercises, if necessary. 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 bet- ter. 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 When you first walk into the room, you will sense a bit Where to Stand of mayhem and it will seem like everybody knows what to do, except for you. That too, is perfectly nor- The best place to stand is within clear view of the mal. Everybody is responsible for setting up his or her instructor. It is not necessary to be at the front, but try own equipment for the class. The equipment you will need to grab and put in a spot is: to be in the center of the room. - A step and 2 risers It is important to avoid mirrors and to concentrate on - A bar the instructor. He or she is the best source of visual - 2 collars technique information. Mirrors are distracting and - A selection of weights (specific information is provid- sometimes relay unnecessary information. ed 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 Weight recommendations are outlined below for your TRACK NAME FIRST CLASS SECOND CLASS THIRD CLASS RECOMMENDED WEIGHT RECOMMENDED WEIGHT RECOMMENDED WEIGHT NOTES first three classes. This approach might seem conser- Women Men Women Men Women Men vative. However, remember that your initial goal is to Small Medium Small Medium Small Medium Light weight learn the class structure, equipment and basic tech- Warmup is essential. nique, not to lift as much weight as you can. Stop and place Squats M+S Large M+S Large M+S Large the bar down. Continue These weights are low-end suggestions only. If you without weights, if necessary. feel as though you have a higher level of conditioning As noted in as it relates to the class, you can experiment by M M+S M M+S M L squats, take an increasing the weight. It is important to know, howev- Chest extra break, if necessary. er, that if you have made an incorrect weight selection, If you have a you should feel comfortable stopping at any point history of back Back and M L M L M L pain, be sure within the track to either rest or adjust your weight. Hamstrings to stay with this weight initially, Alternatively, you can start the track with your weight even if it seems light. selection and, if your muscles fatigue, simply continue Triceps S M+S S M+S M M+S The smallest muscle groups the track without weight. (*See attached chart) require the smallest weights. Biceps S M+S M M+S M M+S See triceps. There are numerous Talk to the Instructor After Class Lunges M or no M+S M or no M+S M L options with the lunge. Body Remember to talk to the instructor after class. For weight weight weight may be ample load until example, let him or her know how you felt and if any- conditioning improves. thing was particularly challenging for you. The There are various instructor will then make recommendations for your Shoulders S M S M M M+S exercises in the shoulder track. next class. Start light, and make changes, Most of all have fun during your first BODYPUMP if necessary. experience!
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