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Body Pump Workout Routine

Class Notes: What To Expect In Les Mills Bodypump

Class Notes: What To Expect In Les Mills Bodypump

Class Notes: What to expect in Les Mills BODYPUMP Not sure how to add weight lifting into your routine? Try a Les Mills BODYPUMP class. While Les Mills BODYPUMP is intended to build strength and sculpt your muscles, its also a killer cardio workout, with many tracks spiking your heart rate and leaving you dripping with sweat. Each song track focuses on a different muscle group, with a warm-up and cool-down track opening and closing the class, and requires various weights (heavier for the bigger muscle groups, lighter for the smaller ones). Youll do a high number of repetitions with lighter weights for maximum fatigue and, ultimately, to get stronger. The class is one hour long, suitable for all fitness levels and ideal for those who want to add weight lifting into their routine. This hour-long weight lifting class takes place in a group fitness studio with an instructor at the front of the class demonstrating movements and form, while performing the reps with you, all choreographed to high-energy (often popular) music tracks. Bring water, and arrive early, because this class requires a bit of set up. (Insiders tip: This class is very popular. So, during high-traffic times, such as Saturday mornings,arrive up to 30 minutes before class starts to get a good spot.) Many instructors will encourage you to stay through the first four tracks, then come back next time and add on a track, and so on and so forth until you can stay through the entire classbut this is up to your discretion. Pick a spot near the front of the room so you can see the instructor (and yourself in one of the mirrors, preferably). Youll need to grab a bench top, four risers (two for each side), a mat to go on top of the bench, a bar, various sizes of weight plates and clips to secure the weights on the b Continue reading >>

Home Workout: Rapid Beach Body Pump-up

Home Workout: Rapid Beach Body Pump-up

You look your best at the end of a workout when your muscles are filled with blood, making your frame look bigger, stronger and harder thats the famed pump. Sadly it doesnt last forever, but you can harness its power on holiday this summer, even when you dont have access to a gym. Just do this speedy pump-up workout before you leave your hotel room or apartment, then head out to the beach or pool and watch heads turn. The aim of this five-move, high-rep circuit is to flood your major upper-body muscles with blood so you can showcase your body at its peak. Dont worry if your muscles start to burn or feel like they are going to burst - thats what you want to make them look huge. The circuit starts with an explosive press-up to fire up your fast-twitch muscle fibres, followed by three more pressing moves that target your chest , shoulders and triceps, then ends with a biceps isolation hold. Do these five moves in order without stopping, and rest for 60 seconds after completing the last rep of the last exercise. Do four circuits in total. Use a bed or chair to elevate your hands and feet, and a towel for the biceps hold if you didnt pack a resistance band. Start in a press-up position with your hands elevated. Lower your chest, then press back up explosively so your hands leave their surface. Lower back down. Get into a press-up position but with your feet elevated on the bed (shoes off, you animal). Start with your body in a straight line from head to heels, then bend your elbows to lower your chest all the way to the floor by bending your elbows. Press back up powerfully to return to the start. Get into a press-up position with your feet on the bed, then shuffle your hands back towards your body so that your arms and upper body end up aligned in a straight line. Keeping Continue reading >>

Want To Shed Flab? Try Bodypump, A Workout That Burns Fat And Builds Muscles

Want To Shed Flab? Try Bodypump, A Workout That Burns Fat And Builds Muscles

BodyPump instructor Sanjay Reddy (in blue) at Apple Fitness in Indiranagar, Bengaluru. Photo: Hemant Mishra/Mint In 2012, Sanjay Reddy was 23 years old and weighed 168kg. Even for my 6ft, 3 inches height, that was obese, he says. Bored of a gym routine, he joined Cult Tribe, a fitness centre in Bengaluru. Thats when he was introduced to BodyPump, an exercise routine put together by New Zealand-based fitness company Les Mills International. It was a group workout of 15-20 people with weights, set to the latest DJ songs, with constant motivation by the instructor. The music, the healthy competition within the class and the energetic movement with weights completely pumped me up, leaving me with an exciting, happy feeling, he says. Three years later, he had shed the flab and was happy about the way the workout had changed him physically and mentally. In 2015, he participated in a Les Mills workshop in Hyderabad and became a freelance instructor for BodyPump. Set to a pulsing rhythm of 10 tracks, BodyPump is a workout routine that uses High-Intensity Interval Training (Hiit). It is specifically designed to help build lean muscle and strength, and improve your fat-burning ability, Reddy says. Its also the ideal workout for anyone who wants to strengthen their muscles without gaining that bulky bodybuilder look. Several gyms across India today have been certified by Les Mills and are conducting BodyPump classes. Explaining how it works, Amandeep Kaur Ahuja, training coordinator, Les Mills Dubai, says: It is total body-resistance training using light to moderate barbells and high repetitions, with quick transitions and less recovery between repetitions and sets. The 60-minute routine, set to a soundtrack of 10 DJ favourites from around the world, is updated every quarter to e Continue reading >>

5 Bodypump Strength Exercises To Try Now

5 Bodypump Strength Exercises To Try Now

If youre too intimidated to touch the barbells stacked in the corner of your gym, prepare to get un-afraid. These weight room staples arent just for CrossFit fiends and meatheads . Beginners, its time to step up to the weight plates because it turns out barbell exercises are much simpler than they seem. RELATED: 3 No-Equipment CrossFit Workouts You Can Do at Home These basic exercises come together to make up a killer workout. Case in point: You can burn up to 590 calories in a BodyPump class a barbell-based strength training workout founded in 1990 by Les Mills Snr, a four-time Olympian from New Zealand. The popular group fitness class, taught in 30, 45 or 60-minute sessions, can now be found in gyms nationwide. I think the biggest benefit is that it is a total-body workout, says Tara Sue Gally, Area Group X Manager at 24 Hour Fitness in New York City and a Les Mills national trainer for BodyPump. Youre going to work all major muscle groups. We always want them to bend their knees when they lift the bar. If youre a workout newbie , it may be tempting to stick to bodyweight-only workouts. But adding weight to your strength routine can have many benefits. It helps to build lean muscle mass, which is easier to attain when youre adding weight, Gally says. Studies show that lifting weights can improve bone density , too. RELATED: HIIT It Hard with BJGadders Bodyweight Burners Not sure how to pick your weights ? Practice each move using just the bar (depending on the equipment available at your gym, that weight alone may be enough!). When in doubt, lift light, increasing that amount depending on what feels right. With a BodyPump class, usually we recommend that they go lighter than what they believe they can do, Gally says. The class relies on the rep effect to produce resu Continue reading >>

Les Mills Body Pump Review

Les Mills Body Pump Review

When at home workout programs come to mind, you tend to think about cardio based programs that involve little to no equipment. More recently, programs involving weights and strength training have become popular for both men and women alike. One of the most popular at home strength training workout programs on the market today is Les Mills Pump by Beachbody. Flat abs. Lean legs. Sculpted shoulders. Strong arms. Tight buns. Great bodies arent born, theyre engineered. How? With the LES MILLS PUMP workout and THE REP EFFECT. Les Mills Pump is a strength training based workout program designed to get you leaner, with sleek, sculpted muscles, in a short amount of time. How can the program accomplish this? Les Mills Pump is centered around what is known as the Rep Effect. The Rep Effect is a method of strength training that uses lighter weights with increased repetitions. Using lighter weights and increasing your repetitions allows you to get leaner faster because your heart rate is accelerated, creating somewhat of an aerobic workout combined with strength training. Most exercise beginners think of strength training and weights as a way to gain weight and get big. They usually try to avoid it because they are under the assumption that lifting weights will make them bigger or bulk them up. This may be the case if you are lifting heavy weights and doing minimal repetitions, but using the Rep Effect actually causes the opposite results. The Rep Effect helps sculpt muscles and bring definition to your body that you cannot get through cardiovascular exercise alone. When it comes to the program guidelines, the Les Mills Pump is slightly different than most other Beachbody programs. Instead of telling you exactly which workout you need to do each day of the week, it simply suggests Continue reading >>

A Beginner's Plan For Fitness Smart Start Les Mills

A Beginner's Plan For Fitness Smart Start Les Mills

Mix strength, cardio and flexibility training options and learn what workouts consistently motivate you to get moving. When you're starting out, a good goal to aim for is 150 minutes of exercise a week. Research shows that with 150 minutes of exercise a week you will start enjoying the health benefits of exercise. There are lots of ways you can begin to get active. You can start with group fitness workouts, walking, bike riding or even just choosing to take the stairs instead of the elevator. Even if you can only manage 10 minutes at a time, remember, it all adds up in the end. When you have reached, and acclimatized to 150 minutes of exercise a week the next goal is 250 300 minutes. This is the suggested amount of weekly exercise needed to begin seeing some of the physical changes that accompany exercise without making any changes to your diet. If youre up for this challenge you can begin following our scientifically-proven six-week introduction. This workout plan lets you know how to mix up your workouts to maximize effectiveness and keep it interesting. Another smart move is to set some goals. Setting goals can be a huge help at any stage of your exercise journey. We suggest setting two goals; one based on the results youre after and one on the behavior youre trying to change. For example, I want to drop one dress size and I want to get to the gym twice next week. Stick these goals somewhere you will see them often, like the fridge or in your wallet. Whatever you do, make sure your goals are realistic and dont be too hard on yourself remember, youre just starting out. As you reach each of your goals you can reevaluate how much time you are exercising and what you are trying to achieve. People who work out in a group are far more likely to stick at exercise than thos Continue reading >>

Body Pump Exercise Routine

Body Pump Exercise Routine

Based in the Appalachian Mountains, Brian Connolly is a certified nutritionist and has been writing professionally since 2000. He is a licensed yoga and martial arts instructor whose work regularly appears in Metabolism, Verve and publications throughout the East Coast. Connolly holds advanced degrees from the University of North Carolina, Asheville and the University of Virginia. A woman is curling free weights.Photo Credit: mtoome/iStock/Getty Images Body Pump is a strenuous, weight-oriented exercise program designed by Les Mills International. Incorporating specific audio tracks designed to guide students through the hourlong exercise, Body Pump focuses on strengthening eight separate muscle groups by lifting, thrusting and squatting with various weights. If you want to receive the health benefits of this highly demanding workout without attending one of the 10,000 gyms offering the service, you can learn the basic techniques while practicing in your own home. With dedication and a willingness to safely experiment with weight lifting, practically anyone can learn the Body Pump exercise routine. Eat a meal rich in protein and carbohydrates at least two hours before beginning your Body Pump exercise. Drink at least 32 oz. of water before the routine to make sure that your body remains properly hydrated throughout. Prepare the exercise bench, mat, dumbbells and loaded barbell in a safe exercise location. Select an equal dumbbell weight for each hand that is roughly 60 to 70 percent of your one-repetition maximum. Try out the different weights until you have chosen a weight that poses a challenge after a few repetitions while not immediately exhausting you. Turn on the stereo so that the exercise CD is playing and begin by doing biceps curls with your dumbbells, holding Continue reading >>

6 Moves Youll Do In A Body Pump Class

6 Moves Youll Do In A Body Pump Class

Home / Blog / 6 Moves Youll Do In A Body Pump Class Les Mills Body Pump class is THE originalbarbell fitness class! Its a fantastic full body workoutthatchallenges all major muscle groups through weighted exercises ideal for anyone looking to get lean, toned and fit fast. Using light to moderate weights with lots of repetitions you canburn up to 600 calories per session! With greatmusic and awesome instructors as motivation, youll be sure to power through eachclass. Heres a taster of just six of the moves you can expect to perform in Body Pump, as demonstratedby our very own instructor and group-exercise-extraordinaire, Helen Coy. This move is nowhere near as easy as Helen makes it look, but its well worth the effort. Anexcellent move for toning your shoulders and arms. A strength based barbell move performed by tipping the hips back and keeping the bar close to the legs. The range of the Body Pump dead lift builds strength in the back and legs. As the name suggests, this move works the triceps the muscles in the backof your upper arms. Starting in the dead lift position, pull your elbows back bringing the barbell up to your ribs. The dead row works the arms, back and the legs. The side raise works the outside of your shouldersie, your deltoids (or delts). Hold your elbows at 90 and lift elbows to shoulder height, keeping wrists straight. A compound movement, meaning it works more than one muscle group. Performed keeping the bar close to the body, this all-rounderworks the shoulders, back, arms, abs, legs and bum. Body Pump is just one of the many group exercise classes that will available in Sport & Fitness when it opens later this year. However, Body Pump and lots of othergroup exercise classes are currently available to book on to at the Munrow Sports Centre . You c Continue reading >>

Getting Back Into Body Pump

Getting Back Into Body Pump

Happy Thursday! After seven days down in Savannah, our Christmas vacation has come to a close. Cold, dreary rain kept us inside today and provided us with the perfect opportunity to unpack our suitcases and put away the Christmas decorations. Even though its only 2pm, I am ready for a break after working non-stop on cleaning and putting away the Christmas decorations all morning. Is it just me or does it seem like it takes 2x as long to take the decorations down and wrap them with care as it does to decorate. Now that our Christmas vacation in Savannah has come to a close, I will be blogging daily. I have a lot of content lined up for the next few days including two workout reviews, first trimester reflections and suggestions, as well as thoughts on 2016. Todays post is the first of two workout reviews coming over the next week. If youre a new reader, you may not recall that Ive been a BodyPump fan for years.When I lived in Wayne, Pennsylvania the neighborhood gym featured BodyPump on the workout schedule three mornings per week. On Monday, Wednesday and Friday you could find me in the group fitness studio lifting and laughing with the same group of women each morning from 6:30-7:30. I remember the first time I walked in the studio, unsure what to expect. But an hour later I walked out energized and exhilarated by the very balanced workout. Unfortunately, after two years of BodyPump classes, I had to say goodbye to my favorite workout when I moved to New York City other than a few opportunities to enjoy Les Mills classes like Body Attack when we lived inSwitzerland. Until last month, when we joined the Brooklyn Dodge YMCA , it was virtually impossible to include BodyPump in my workout routine. In New York City there are very few gyms that have BodyPump or the other Les Continue reading >>

Bodypump Group Exercise: Does It Work Or Not?

Bodypump Group Exercise: Does It Work Or Not?

BodyPump Group Exercise: Does It Work or Not? Its often enticing when getting back into regular exercise to try the newest fad in fitness. One of the more popular movements of late is Les Mills Body Pump . A recent study conducted by researchers at Sao Paolo University in Brazil and published in the Journal of Strength and Conditioning Research tested the actual effectiveness of the BodyPump program on the group most likely to try it, sedentary women. If you are not familiar with the format, a BodyPump class is 60 minutes in length and involves moderate to high intensity resistance training with a barbell. In a class a participant will execute approximately 800 repetitions of various exercises, but with relatively low weights. The BodyPump website claims an individual can burn 560 to 1,000 calories in each class. The exercises included in a BodyPump class are: For the study, subjects participated in two BodyPump training sessions per week for a 12 week period. Nineteen untrained, but healthy women were selected. As described in the study, Subjects reported no or little experience with weight training and no exercise training engagement in the six months preceding the study. 1 Researchers wanted to be able to quantify the neuromuscular, metabolic, and aerobic running fitness effects of BodyPump on the subjects. So, the following measurements were taken at the beginning and end of the study: Maximal isotonic strength (4-repetition maximal squat) Incremental test to exhaustion on a treadmill, to determine onset of blood lactate accumulation and maximal aerobic speed 5-second maximal isometric voluntary contractions for knee extension and trunk extension (using a strain gauge to measure electromyographic data) Anthropometric assessment (height, body mass, skinfold thicknes Continue reading >>

These 7 Things Will Happen When You Do Bodypump Group Exercise

These 7 Things Will Happen When You Do Bodypump Group Exercise

Dianna is a former ESL teacher and World Teach volunteer, currently living in France. Full Bio Theyre everywhere. You see them at the beach and around town when summer weather calls for muscle shirts and tank tops. Theyre the bodybuilders, male and female, who have bulked up their muscles through resistance weight training. And if you belong to a gym, you see them in the weight room, lifting huge amounts of poundage. You also probably know that strong muscles provide many benefits to the body, but you really dont want that look of a body builder. So, you stick with other methods of exercise walking, jogging maybe, some aerobics, perhaps the treadmill, and of course a bit of Yoga . Still, it would be nice to get some better muscle strength and tone too.Theyre everywhere. You see them at the beach and around town when summer weather calls for muscle shirts and tank tops. Theyre the bodybuilders, male and female, who have bulked up their muscles through resistance weight training. And if you belong to a gym, you see them in the weight room, lifting huge amounts of poundage. You also probably know that strong muscles provide many benefits to the body, but you really dont want that look of a body builder. So, you stick with other methods of exercise walking, jogging maybe, some aerobics, perhaps the treadmill, and of course a bit of Yoga . Still, it would be nice to get some better muscle strength and tone too. It may be time to raise the bar the barbell that is. As research on fitness continues to provide new information, exercise programs are developed in response to those studies. Aerobics came to be in this way, as a response to research that showed the benefits of increasing the heart rate to overall cardiovascular health. Such is the case with the new BodyPump group e Continue reading >>

Les Mills Workout: Pump Up Your At-home Routine

Les Mills Workout: Pump Up Your At-home Routine

Les Mills Workout: Pump Up Your At-Home Routine Les Mills Workout: Pump Up Your At-Home Routine The Les Mills Workout is the at-home version of the famous class he taught. Pump up your at-home routine with the Les Mills Workout. Also known as LES MILLS PUMP, this workout features the Rep Effect. With the Les Mills workout, work out just 3 times a week to get a long and lean, chiseled body. With the Les Mills workout, you burn up to 1,000 calories per workout. Unlike traditional weight lifting systems, the Rep Effect is the idea that the best way to improve your body is by using light to moderate weight at higher rep zones. In a typical Les Mills Workout, you will do 70-100 reps per body part. By changing up the tempo, speed, position of your exercises, you work your muscles harder. The result, from doing 4 times the normal reps you would do in a workout, is that the Les Mills Workout will: Burn more calories, to achieve more fat loss. Get results at-home that people are getting at the gym. The Les Mills Pump Workout is available on Amazon. Start firing your muscles with fundamental resistance exercises that will give you visible results in no time. Feel the burn with compound moves that work several muscles at once to scorch fat and calories. Start shredding your muscles, while you build endurance and churn through fat stores with each repetition. Drive your heart rate up with quick tempos and big moves like power presses and power lunges. The Les Mills Pump Workout is available on Amazon. Weights wont be the only thing lifted here as you focus on intensity and targeted muscle training. Increase flexibility, decrease soreness, and improve your alignment as you stretch and lengthen your entire body. Carve out your core and define your back with moves that hit your muscl Continue reading >>

These 7 Things Will Happen When You Do Bodypump Group Exercises

These 7 Things Will Happen When You Do Bodypump Group Exercises

These 7 Things Will Happen When You Do BodyPump Group Exercises Some fitness trends are simply fads they dont work long-term and they might even be harmful. Body Pump group exercise, though new, is actually popular for a reason. With no proven, extreme risks and studies suggesting that it really does work, Body Pump is a trend that might be sticking around. This form of exercise is marketed to sedentary women who are healthy but out of shape. It is designed to help get people into basic shape using a three-month strategy. Each group exercise session lasts about an hour and is set to music. The exercises involve low-weight lifting and motions that are highly repetitive and disciplined. Studies have shown that Body Pump lives up to its basic claim of helping to get the healthy but unfit into shape. For example, Body Pump group exercises offer benefits like that: Body Pump involves weight lifting and resistance. What makes this muscle strengthened unique is that it is two-pronged. The exercise form uses both aerobic motions to stretch and expand the muscles and weights to provide the sort of resistance needed to build up and strengthen the expanded muscles. Many of the exercises incorporate using barbells while performing full body stretches, like lunges or squats . The weights ensure that the muscles are strengthened because they do more to break them down (which, of course, results in the muscles rebuilding but stronger.) The stretching component, in the meantime, makes more of the muscle breakdown to rebuild*, as the stretching poses make more of the muscle work for each individual motion. For many people, this results in muscles that are stronger and more toned. One of the most desirable benefits of Body Pump Group exercise is how the program builds up endurance for p Continue reading >>

A 20-minute Bodypump-inspired Full-body Barbell Workout

A 20-minute Bodypump-inspired Full-body Barbell Workout

A 20-minute BODYPUMP-inspired full-body barbell workout Maybe youve never heard of this thing called Les Mills BODYPUMP or maybe youre a die-hard fan who takes the class several times a week. No matter what, today, Ive got a workout you can do at any gym, even outside of the group fitness room, all by yourself that has a flavor of BODYPUMP , which we Les Mills fans like to call the original barbell workout. Youll need one barbell with clips and varying weights you can take on or off or various barbells.Heavy for squats, chest, back and legs, and lighter for triceps, biceps and shoulders. If youre newer to working with a barbell, Id suggest about 20-30 pounds for theheavy barand about 10-15 pounds for the light bar, depending on your fitness level. This workout focuses on fatiguing every major muscle group before moving on to the next. Youll do a lot of repetitions per move with varying tempos to confuse the muscles. And if you dont normally change your tempos (the speed atwhich you are performing resistance moves), Id highly suggest it. Its a total shock to the system. 20-minute BODYPUMP-inspired full-bodybarbell workout *Disclaimer: While Im a personal trainer, Im not your personal trainer. Please consult a professional before trying a new workout routine. Proceed with caution, my friends. Before you begin, Id suggest some foam rolling and light cardio to warm up your muscles. You can do some incline walking on the treadmill, jumping jacks, jumping rope, etc. Then stand in front of a mirror, gather up your barbells and abench and grab a stop-watch. The counts below can be put to music, so if you put your earphones in, choose a moderately upbeat song and follow along with the beat. The 11 is a single beat down, single beat up. The 22 is two beats down, two beats up and Continue reading >>

An Editor Shares Her 30-day Les Mills Bodypump Fitness Experience - Coveteur

An Editor Shares Her 30-day Les Mills Bodypump Fitness Experience - Coveteur

I have this weird anxiety every time I go to a new workout class for the first time. It doesnt matter how great Ive been with my fitness routine, if I dont know what Im in for, there are butterflies fluttering. So when I arrived for my very first BodyPump class, it was no different. I followed the lead of some of the more seasoned BodyPumpers (what surprised me was the age and fitness level range of everyone there) and grabbed an aerobic riser, a barbell, and a few different free-weight platesI opted for lighter weights than I usually go for (especially because Im quite competitive) since this was my first go and it had been a while since I had done anything more than bodyweight exercisesand set up my space. There was no backing out now. The instructor took the stage, the music started and we began doing exercises like lunges, push-ups, squats and chest presses, each until exhaustion. Its all about muscle endurance, low weight (I actually had to run and grab lighter weights than I expected midway) and high repsas in, 800-1000 reps in ONE workout. Thats, like, four times what I would do on my own. Les Mills self-styles this method asRep Effect, which is billed as their secret sauce for getting results. The next day, I couldnt move, so gave myself a rest day and focused on foam rolling and using a massage ball to loosen the tensionsomething I continued to do throughout my challenge. My goal for the first week was to doat least three workouts in-studio with an instructor (I thought this was important to do until I got the hang of all the moves). Lets just say, it was a sore week, and even though I left a day between workouts, my body was pretty achy. By week two, though, I decided I could do a few workouts from home with the app, which was especially convenient with my un Continue reading >>

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