All you wanted to know about the Bodypump workout
You always wanted to get your blood PUMPing through your BODY but were never sure where to start and the best way to do it. You keep on hearing Bodypump being mentioned by fitness enthusiasts and bloggers but you don’t have the slightest clue what it is. Keep on reading and we will do our best to answer all your questions about this popular full-body workout and explain why it is on everyone’s lips.
What is Bodypump training?
Started back in ‘90s after Less Mills founders long research into what makes a perfect versatile workout, Bodypump is cardio based weight training that targets all the major muscle groups with lower weights but high repetitions. In a typical class you’ll do between 800 and 1000 reps of scientifically-backed moves using a barbell and weight plates. Let’s get something very clear here it’s scientifically proven that regular resistance training can help us get a stronger and leaner appearance, it can also help increase resting metabolic rates, reduce fat weight and do miracles to our self-esteem ( ok , that’s not a strict science but spoken from our personal experience). Let’s talk in details about how this particular workout can benefit your physical and mental wellbeing.
What are the benefits of Bodypump?
-Sometimes known as one of the fastest ways to get in shape, a Bodypump workout can help us with the following:
-Develop a leaner apprearance and athletic muscle mass
-Tone our body shape
-Burn fat ( no magic of pineapple or slimming properties of green tea here only hard but all the same fun, challenging at times and ever so rewarding work)
-Increase core strength through using weights to create resistance and perfecting our technique from session to session
-Make us stronger and build our stamina, help prevent diabetes as a result of lower body fat
-Help us build our confidence and self-esteem
-Promote bone density (our bones will thank us for this later in life because fitness is a long- term goal and not a short distance sprint) and also to reverse specific aging factors in skeletal muscle
-Enhance our cardiovascular health by reducing blood pressure and regulating cholesterol
We could carry on listing these but we would be here all day praising the health improvements it has to offer. But as this isn’t a sleep inducing article, speaking of which an improved sleep routine is also a known advantage of performing resistance workouts, oh we are at it again, forgive us and lets swiftly move onto what groups of muscles Bodypump engages.
What muscles does Bodypump work?
The workout will engage all main groups of muscles, both the large and the small ones. It is made of blocks of exercises engaging different muscles as you work your way through the programme. Squats will get those glutes on fire, quadriceps, hamstrings, calves and even your abdominals. Deadrows will strengthen your posterior deltoids (shoulders to you and I), middle trapezius and rhomboids (upper back), and latissimus dorsi (outer back). Bicep curls will work the bicep muscles at the front of the upper arm and the muscles of the lower arm – brachialis. Clean and press will engage traps, triceps, forearms, biceps, lower back and abs. Lunges will target many muscles as your abdominals, back muscles , glutes (for that peachy derriere ladies sooo desire), quadriceps, hamstrings and calves. Well, we did mention before its a full- body workout so no wonder pretty much all your muscles will get an engagement to a certain extent .
How many calories does Bodypump burn?
While you can expect to burn an average of up to 400 calories during a 55-minute workout there are a few buts. This of course will depend on the weights you choose to use in particular workout and just how determined and motivated you will be in your session. However let’s not forget the main advantages of building lean muscle mass is that you increase your body’s ability to burn calories long term even when you are resting . Yes, you read it right, the more muscle your body has the more calories it burns when you are laying on sofa watching your favourite series (providing it isn’t accompanied by tubs of Netflix and Chilll’d Ben&Jerry’s ice cream, family size bags of crisps and 10 glasses of wine). So as far as the motto of Bodypump goes «Raise the bar» , get those muscles pumping, set your own goals, smash them and enjoy all the benefits of it in the nearest future.
Can you do Bodypump everyday?
Experts advice to practice Bodypump 2 or 3 times a week but remember: one of the main things about progress in Bodypump as in any other resistance training is to slowly but surely increase weights you are using in the workout to achieve the desired results. The reason it isn’t recommended to do it daily is that our bodies and our muscles most of all need to rest and recover from an intense exercise. It’s when we rest that our muscles grow and bodies turn lean, change appearance and definition becomes apparent.
What do you need for a Bodypump workout?
All you need for a Bodypump workout session is comfortable clothes, supportive trainers, a barbell with weight plates, a bench with risers or alternative you could use a step and of course a mat or a carpet would do if you are doing it at home. Make sure you have a bottle of drink/water at hand too as you most likely would need it as a genuine thirst quencher or a cheeky excuse to catch your breath and maybe miss out on those last 3 reps that would have become your last moves EVER. Nobody said it was going to be easy but it’s totally worth it and what great music it is accompanied by , your body will keep moving when you feel like you have no fuel left in the tank.
Body pump home workout routines
If group exercise isn’t your cup of tea or due to recent worldwide events you wish to do a Bodypump workout from the comfort of your own home, you can do so with Less Mills on Demand service. Subscription will give you access to a large platform containing different level of difficulty workouts suitable for any level of fitness and goals.
Bodypump can be streamed from your laptop , TV, mobile or tablet on both iOS and Android platforms.
So no excuses are accepted when it comes to Bodypump, do it with your gym buddies and keep inspiring each other, or exercise in solitude and have yourself as your main competitor, and become a better version of yourself.