Body Pump Workouts
What is a Body Pump Workout?
Body pump is the name given to a type of aerobic class that also involves strength training moves. By combining both together, you can burn more calories than doing either alone. Your body is getting all it needs in one workout, which saves time and effort.
We already know that aerobics helps to burn fat and increase cardiovascular fitness. When the heart pumps blood more efficiently and the lungs breathe more efficiently, you can increase your endurance and stamina. Workouts become longer and more challenging.
Strength training increases your metabolism. Muscle burns more calories than fat. When you concentrate on building muscle, you will burn calories even while you sleep. Muscle tone also gives you a good-looking physique, which is what most of us want anyhow.
Body Pump Class
In a class you will need a variety of equipment depending on the instructor. From barbells to dumbbells to aerobic steps, you will alternate aerobic cycles with strength training cycles. One goal is muscle confusion. When muscles are confused, they have to work harder to adapt. This builds muscle faster.
If you’ve never been to a body pump class before, start slow. Don’t go for the heaviest weight. Try the routine on the lowest step and use the lightest weight for barbells and dumbbells. Your body will still reap benefits of muscle confusion as long as you use the proper technique.
This brings up another point. Without proper technique you aren’t likely to see the results you envision. In your first few classes, study the technique to be sure you are emphasizing the muscle groups properly.
In a body pump class, all of the major muscle groups are addressed. After a warm-up, you will work with small muscles as well as larger ones and overall aerobic training to round it out. Participants can burn anywhere from 200 to 600 calories per session depending on their fitness level.
To get the most out of your workout, follow these tips:
* Drink plenty of water – Staying hydrated is one key to avoiding cramps from lactic acid build-up. It does help you to keep a steady rhythm while breathing so acid builds up more slowly.
* Start with lighter weights – Increase your weights once you have the technique down and can make it through the entire workout.
* Dress for sweat – You will sweat. Wearing breathable fabrics keeps you dry so hands don’t slip on equipment, and you can concentrate on the instructor and not get sweat in your eyes.