Body Pump: an effective group program for weight loss and strengthen muscles

Body Pump is a group exercise program with a barbell, with which you will be able to burn fat, strengthen your muscles and improve your body.

Let’s look at all the details of the program Body Pump, its structure and duration, advantages and disadvantages, and consider the question of the effect of exercise Body Pump for weight loss, fat burning and muscle growth.

What is Body Pump?

Now, class programme Body Pump ™ was created by world famous fitness company Les Mills. A team of trainers from New Zealand that manufactures a variety of group programs. By the way, Body Pump is the first product Les Mills – training with a barbell was created in 1991 by the founder of the company, the new Zealand athlete Philip mills. Program Body Pump very quickly became popular first in neighboring Australia, and then in other countries. Currently available for Body Pump classes in more than 100 countries and 17500 fitness clubs worldwide.

Group exercise Body Pump pass under the modern musical hits, girlsgogames in a fast pace, and your main attribute is a sports bar. The purpose of this program is, on the one hand, the muscle tone and improving the terrain of the body, and on the other hand, reduction of body fat. The workout’s low impact (no jumping and running), can be practiced by beginners (only need to take the minimum bar weight), is equally suitable for both men and women.

What is the program Body Pump?

The workout includes a set of consistent strength training with a barbell, executed at a fast pace in mnogopotochnoy mode. All you will find over 800 repetitions in one hour sessions! Body Pump combines both aerobic and power load, so the program helps both burning fat and strengthening muscles of the whole body. All movements are performed to popular music tracks (each song corresponds to a certain muscle group)that motivates the student and enhances the atmosphere of a group class.

Exercise Body Pump is divided into multiple segments, during which you consistently will work the muscles of all parts of the body: arms (biceps, triceps, shoulders), chest, back, legs, buttocks and press. Due to the principle mnogofotonnykh exercises you will not only strengthen the muscles as with standard weight training, but to burn a lot of calories. Regular exercise Body at the Pump give a stunning effect to your body, that is why the program has such a high popularity all over the world.

The structure of the program

The total duration of the class for Body Pump is 60 minutes. The program includes ten segments, each segment has a corresponding music track. The first and the last song is designed to warm up and final stretching, respectively, the remaining eight songs for different muscle groups. Between segments requires a short rest to change weights on the barbell. Sometimes there are Body Pump classes at 30 and 45 minutes for beginners or busy people as well as for those health clubs which are not provided with a one-hour training.

For classes Body Pump uses a collapsible rod and a set of disks of different weights (in the classic version this is a pair of discs 1 kg, 2,5 kg and 5 kg). Also you will also need a Mat and a step-up platform as a support. Rod weight will vary depending on the exercise. For example, for large muscle groups requires bonLSI the weights (legs and back), and for smaller muscle groups need less weight (arms and shoulders). You can always optimize the difficulty of the workout by decreasing or increasing the weight of the projectile. In Body Pump, some exercises are also performed with the disks from the rod (for example, arms and chest) or your own body weight (e.g. push-UPS and crunches).

So, exercise Body Pump has 10 segments 4-5 minutes, each segment corresponds to a specific music track:

1. The warm-up. Includes warm up exercises for all muscle groups. Recommended weight: the lightest among all segments.
2. Squats. While squats work the muscles of the legs and buttocks. Recommended weight: the heaviest among all segments.
3. Chest. Exercises for pectoral muscles, performed lying on a bench with a barbell and discs from the rod, and sometimes pushups. Recommended weight: 1.5 times more than the workout.
4. Back. This segment includes traction bars various grip and presses the bar. Recommended weight: medium between the second and third segment.
5. Triceps. The triceps is a muscle located on the back of the hand. This segment usually involves the isolation exercises for the triceps with disks or rod and push-UPS with narrow grip. Recommended weight: how to warm up or a bit more.
6. Biceps. The biceps is a muscle located on the front of the hand. This segment includes lifting of a weight and drives different enough that in isolation will involve the biceps. Recommended weight: in the segment on the triceps or a bit more.
7. Attacks. While lunges work the muscles of the legs and buttocks. This segment may also include some variation of squats. Recommended weight: the same as in the segment on the chest.
8. Shoulders. This segment includes push-UPS with wide hand positioning, as well as the breeding and raising of the hands with disks or bars. Recommended weight: the same as in the warm-up.
9. Stomach. In this segment you will perform exercises on the floor for abs and the oblique muscles of the abdomen, including the options of sit-UPS, planks, leg lifts and rotate. Recommended weight: is usually performed without weight.
10. Stretching. At the end of the programme you will find a nice range of stretching exercises. Recommended weight: is running without the weight.

30-minute Body Pump class missing segments on the biceps, triceps, shoulders, lunges and stretching (however it is recommended to perform stretching at the end of classes independently). A 45 minute Body Pump class missing segments on the biceps and triceps.

Exercise Body Pump consists of classic strength exercisesthat bodybuilders usually use in their classroom. You don’t have to learn any fancy movements or ligament, such as in dance or yoga. Complex Body Pump is built on a base and isolating exercises which are most effective for muscle development. But although motion programs are quite simple to grasp, it is very important to perform them correctly, as shown by the instructor.

Features exercise Body Pump

Every three months, Les Mills releases a new training Body Pump with the updated set of exercises and musical tracks. This means that the above structure is fully preserved, but the set and sequence of exercises in each segment changes from release to release. This helps to avoid routine and getting used to the monotonous exercises. It is obvious that the constant execution of the same exercises have a negative effect on the motivation and the process of transformation of the body.

At present, there are already more than 100 releases of Body Pump. Quarterly coaches worldwide get from Les Mills drives with the updated choreography of the program.

One of the features of group classes Body Pump is a musical atmosphere that allows you to convert training in a pleasant and interesting occupation. Most often the program accompany modern rock and pop hits, remixed so that it is better to match the rhythm and speed exercises. Every three months a set of music tracks is updated that is also a plus Les Mills programmes.

How effective is the program Body Pump for weight loss?

Program Body Pump are very effective for weight loss, which is why 70% of those attending these classes in the halls of the girls. First, the training Body Pump is held in high girlsgogames rate that helps to burn calories and fat, to reduce and get rid of excess weight. Secondly, strength training with weights helps to tone muscles, which means you will generate a toned muscular body. The assurance of the creators of the program for an hour of Body Pump workouts can burn up to 600 calories.

Body Pump is perfect for those who want not just to reduce the volume of the body, but also to improve body composition and its relief. But if you primarily need a high calorie consumption for fast burning of fat, it is better to choose a more intense workout dominated by cardiovascular exercise. View for these purposes, other group classes:

• Crossfit
• TABATA training
• Cycling

For quick weight loss is, if you manage to combine intense cardio workout and Body Pump. For example, 2 times a week and do Body Pump 2 times a week and attend group fitness classes for weight loss or exercise on cardiovascular equipment. In this case, you will improve your body in an even shorter period of time.

How effective is the program Body Pump for muscle growth?

Among the variety of group exercise Body Pump closest to bodybuilding. However, this is not a classic strength training, which is designed for muscle growth. In Body Pump mode is used for multiple repetitions with a small weight, and this principle of strength training is aimed primarily at fat loss, not muscle growth. Yes, your muscles will come to tone and strengthen from training with weights, but for muscle growth it will be difficult to count (especially women, the hormonal system which is not sharpened to a noticeable muscle growth).

If you want to build muscle, then Body Pump is your ideal option to achieve this goal. But of course, even such training with weights is better for muscle than cardio workouts, yoga, Pilates or dance. If you want to work on muscle mass with the help of Body Pump, then a gradual increase the weight of the rod and do not forget to consume enough protein for anabolic processes.

If you, on the contrary, I’m afraid to increase in volume from training with a barbell, then there is a point. In that case, if your muscles respond well to any power load (i.e., in response to the exercises with weights are much swapped), then workout Body Pump certainly will not pass you unnoticed. Sometimes some girls complain about the increase foot. But, first, it is very individual. Second, it is possible to take the minimum bar weight to reduce the power load on the muscles. You should try to visit a few classes Body pump and watch the transformation of the body. But cannot stress workout Body Pump is not designed to increase muscle mass.

Benefits of exercise Body Pump:

• Body Pump is the perfect combination of strength and aerobic exercise. Classes with a small weight, but running at a rapid pace not only promote weight loss, but also the creation of a relief body.
• This exercise with a barbell is good for developing muscle and heart endurance, improves physical fitness and strength.
• In Body Pump offers a simple movement without complicated choreography or intricate postures, the study of which is no longer needed. The program is very easy to follow.
• Every 3 months Les Mills create new releases of Body Pump, which further improves your body. Once your muscles begin to adapt to the load, the abrupt change of exercises, which provokes them to more intense work. Has released more than 100 episodes of the programme, which undoubtedly indicates the high popularity of the program.
• With Body Pump you’re working every muscle, every part of your body. It is proven that it is useless to do exercises only on the problem area, you must engage all the muscles. This increases the efficiency of the workout and helps burn more calories.
• You don’t need to worry about what exercises with a barbell will make you “pumped”. Such power loads in Body Pump the muscles will not grow and will only come in a small tone. For a set of muscle mass need much more serious weight and a small number of repetitions.
• You can manually adjust the load by changing the weights. Thus, the intensity of your training will be to grow together with the development of your body.
• Body Pump is a universal practice. To do with a barbell can both men and women.
• In the long term classes Body Pump helps to improve posture and avoid many chronic problems with the spine. Also training with a barbell are a good prevention of osteoporosis.

Disadvantages of Body Pump workouts:

• Program is not suitable for absolute beginners. If you are just beginning your fitness journey, try an alternative program. Although, of course, you can take the minimum weight and exercise with a smaller amplitude, carefully monitoring the load.
• Strength training with a barbell quite traumatic. Improper technique when performing exercises with a barbell can lead to pain in the knees, back, waist. The lessons in group classes do not always have the opportunity for individual work and correction techniques.
• Body Pump is not suitable for those who want to build muscle mass. Method mnogofotonnykh reps working primarily on fat loss.

7 important tips for dealing with Body Pump

Before to do exercise Body Pump, read our tips which will help you to quickly achieve a positive result.

1. If you have never taken part in classes in Body Pump or while you are physically in good shape, experts recommend to begin your exercises slowly, without forcing the load. In the first week of classes gradually increase exercise intensity and weights, to reduce the risk of injury.
2. Listen carefully to all the instructions of the coach group classes. Do not rush and do not make sudden movements, try to clearly observe. Remember that proper execution of exercises will not only help avoid injury but also ensures the effectiveness of the training. If in doubt about the correct exercise, be sure to check obscure point in the coach.
3. During exercise take your shoulder blades together and do not round back; good posture is a key moment in the right technology. It is recommended to always keep your knees slightly bent, tummy tucked, shoulders slumped. During squats and lunges, keep the knees went forward sock.
4. Girls who want to pump up the buttocks and legs, you have to take the weights more for the segment with squats and lunges. Be sure to tense the gluteal muscles during the exercise for their best work.
5. Control the weight of the rod: it should not be too heavy for you, but should not be too easy. In the first case, you will not be able to observe exercise, the second will not give the desired load of your body.
6. Specific rod weight training is better to pick empirically, focusing on recommendations for muscle groups that are outlined above. The weight of the weights depends on the physical abilities of the person and the desired intensity.
7. Body Pump workout must be regular. If you train only once per week or doing long breaks, the process of improving the forms will be delayed for a longer period. The creators of the program suggest to do in Body Pump 2-4 times a week, making sure to break at least one day between classes.

See also:

• Dance workout for weight loss: specifics and directions
• Elliptical trainer: the pros and cons, effectiveness for slimming
• Functional training: what it is, pros and cons, features, and exercises