Body Pump
BODYPUMP™ is the fastest way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes BODYPUMP™ a great starting point to develop strength and confidence. Hot sounds and compelling choreography keep you going through each 45-minute or one-hour workout. You’ll use a step platform, a bar and a set of weights.
If you’re new to weights-resistance exercise or you’re out of shape, you should start with light weights. After a few classes you’ll recognize the correct weight for you. If you’re unsure, ask your instructor.
BODYPUMP™ Benefits
Burn up to 600 calories per class for fat loss
Improve your strength
Improve your general fitness
Shape and tone your muscles
Improve your bone density (helps ward off osteoporosis)
Gives you a sense of achievement
GETTING STARTED
HOW CAN I BE SURE TO DO BODYPUMP™ SAFELY?
Your teacher is there to make sure you do everything correctly, but try to remember:
Good posture is the foundation of all exercise.
Focus on learning the right technique at the beginning.
Work continuously at perfecting your technique.
Don’t overdo the weights – start gradually increasing them after six weeks.
Perform the movements with control – smooth actions, not jerky.
Always keep your joints slightly bent, don’t lock out.
Keep the working muscles focused, and stabilize the others.
Listen to your body, it will tell you if something is not right (some muscle pain is natural at first, especially if it’s the same on both sides of your body. If you have pain down only one side or in the joints, check with the teacher. If the pain continues, see your doctor).
WHAT SHOULD I BRING?
Comfortable workout clothes
Gym shoes
Drink bottle and towel
Attitude!
HOW OFTEN SHOULD I DO BODYPUMP™?
Once you have done your first few classes of BODYPUMP™ we recommend a maximum of two to three classes a week. Remember: your body needs recovery time between workouts and rest at least one day between classes.
Once you’ve started BODYPUMP™ your nerves will soon get better at telling your muscles what to do. Your muscles adapt more slowly, but you’ll notice strength gains as your body gets used to lifting weight. After about six weeks you should be feeling great, with growing strength and improved muscle tone.
Don’t overdo it – if you start to increase the weights too quickly, you could get injured. Physical activity isn’t a quick fix –it should become part of your lifestyle.
Body Combat
BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.
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