![]() ![]() The LES MILLS SMARTSTEP™ is also a great option for BODYPUMP. It has been scientifically designed to help you increase muscle activation and speed up plate transitions, so you get faster results. While any barbell or weight plates will do, the Les Mills SMARTBAR is ideal. What do you need for a BODYPUMP workout?īODYPUMP uses a weight bar and weight plates and a bench. You’ll find your fitness and strength improves over a number of sessions. Perhaps just do the first four or five tracks a couple of times a week. If you’re new to the workout start with very light weights (or even just the bar). In a BODYPUMP workout there are options to suit every ability. 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. 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!). 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. ![]() 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. In fact, the whole workout is structured around high repetitions using light weights. There’s no pressure to lift heavy in a BODYPUMP class. How much weight should you lift during BODYPUMP? Studies also show that the high-repetition, low-load training of BODYPUMP can aid bone density and reduce the risk of osteoporosis. ![]() 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. BODYPUMP can therefore be described as a more potent exercise stimulus. 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. Does BODYPUMP really get results?īODYPUMP really is the ultimate calorie-burning resistance training workout. And, more often than not you’ll find push ups, chest presses, overhead presses and crunches are part of the mix too. You can always expect a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. What exercises do you do during BODYPUMP?Ī 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. Add two or three cardio workouts into the mix and you’ll shape and tone your body in no time. You can expect to burn some serious calories.” Kylie Gates, Les Mills Creative DirectorīODYPUMP 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. “The music is always great and we work to the beat doing lots of reps. 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. 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. How many calories do you burn doing BODYPUMP? 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. ![]()
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