Body Pump Benefits and Features

The body pump combines two of the most popular exercises in the gym: weightlifting and aerobics to promote toning, endurance, and strength.

Body Pump Training was created by Les Mills International in 1991 and the main feature of this one-hour group physical exercise program is that it combines aerobics with traditional weightlifting.

Body pumps have become popular over the past decade among fitness enthusiasts who love their health benefits, dynamic classes, group training possibilities, and comprehensive workouts.

Indeed, unlike other programs, Body Pump combines aerobic and anaerobic styles in a single session. In this article, we’ll look at how a typical body pump class works and what the long-term benefits are.

body pump classes

Like Pilates, Yoga, Spinning, and other group classes at the gym, Body Pump programs are taught by qualified trainers, who determine the nature of the sessions, the types of exercises included, and the level of difficulty.

However, the Classic Body Pump session lasts 60 minutes and begins with 10 strategically chosen songs. Music sets the rhythm of movement and is the foundation of the motivational track.

It can mix rock or electronic music, and the duration is usually between 5 and 6 minutes. Exercises are performed using an aerobic bench along with a bar, disc, and dumbbell, and participants set the weight according to the level of exercise.

The course of the class is structured as follows.

  • Warm-up: The first track is used to warm up and stretch muscle groups throughout the body. Perform from the lightest load to medium-high intensity throughout the entire session.
  • Muscle Workout: After stretching, classes begin to train each muscle group on eight tracks. The classic class sequence consists of exercises for the quads, chest, back, triceps, biceps, lunges, shoulders, and abs. This order may vary depending on the trainer.
  • Closing Stretches: The final music track is for stretching to close out the session.

The weight used depends on the intensity of the exercise for that muscle group. Usually, when doing the last exercise, the abs, do classic planks or crunches instead of weights.

60-minute classes are the most common, but 30- and 45-minute classes are also available. Transitions from one exercise to another are made in intervals of a few seconds to maximize aerobic power.

body pump weight lifting
Background music guides the exercises, each lasting 5-6 minutes.

body pump workout

Are body pump classes suitable for non-weightlifting fans? You don’t have to be an expert weightlifter, though you’ll be holding a barbell and dumbbells throughout the session.

The Body Pump has no minimum weight, so you can adjust it according to your athletic ability . It is a program that anyone can do, from those who are always challenging new exercises to those who have just entered the gym.

However, while Les Mills International recommends exercising during the first trimester, you should consult a professional if performing sessions after the fifth trimester.

If you have a heart condition, you should also get your doctor’s approval to be safe. If you’re new to exercise, it’s a good idea to get a general health checkup. For example, strength tests are very useful for knowing your limits.

In addition to this, to experience an intensive 60-minute routine,  it is recommended to familiarize yourself with the basic exercises for the muscle groups described. This will prevent injury and allow you to execute the movement efficiently.

Health Benefits of Body Pump

The benefits of a body pump depend on how often you practice . Most classes are held 2-3 times a week and run over 12 weeks. You can usually take a short break before starting again.

If you choose to enroll in the full program rather than an occasional routine, you will receive the following benefits:

1. Improves Endurance

A 2011 study published in the ‘Journal of Strength and Conditioning Research’ evaluated muscle and metabolism after a 12-week body pump program. As a result, the endurance of 19 participating women who had never been trained before improved .

By integrating full-body exercises, you can train both your upper and lower body. Intensive exercise based on structured movements and short breaks between each movement greatly improve muscular endurance regardless of physical fitness level.

2. Lose weight by burning calories

A study published in ‘ The Journal of Sports Medicine and Physical Fitness’ in 2015 states that the average number of calories burned per session when practicing Body Pump is 250 calories at moderate intensity, but increasing the intensity by developing a personalized routine It can burn up to 600 calories.

As with any exercise aimed at losing weight , everything depends on the intensity with which you perform it. Incorporating a healthy, balanced diet is also useful for maintaining your target weight.

3. Increase muscle strength

Although this type of activity is not the best for achieving the hypertrophy achieved with conventional weightlifting, several studies have shown that it is of great help in improving the strength of the relevant muscle groups .

As each day progresses, participants can work with more weight, so strength will increase significantly after 12 weeks.

4. Reduces stress and anxiety levels

Any physical activity on a continuum is also beneficial for mental health . The relationship between exercise and reduced levels of depression and anxiety , whether aerobic or anaerobic in nature, has already been demonstrated .

The best part is that the results are seen in all ages and genders and the first effects are felt right away. It achieves this in part thanks to hormonal isolation.

Not the best aerobic exercise out there

There is something to be aware of at this point. Despite the integrated choreography and class intensity during the session, body pumps are not the best aerobic exercise , as evidenced by various studies measuring aerobic power .

Keep this in mind if you want to do 100% aerobic activity or replace an activity you are already doing. It’s best to supplement it with something else like biking or running .

body pump practice tips

Finally, here are some tips for performing body pumps. When you sign up for a class, your instructor will always guide you, but keep these principles in mind:

1. Posture Management

These tips apply to all types of physical activity. For 60 minutes of constantly increasing weight , pay attention to your posture to prevent muscle injury . In addition to the knees and other joints, pay attention to the back.

Beginners are at greater risk of injury, so be guided by a trainer for correct posture. For example, when squatting, make sure your fingertips don’t overlap your knees.

2. Lift only the weight you can handle

Of course, in addition to beginners, there are bound to be many students with excellent strength and endurance.

Beginners are bound to get hurt if they follow the weights.

90% of body pump classes are done with weights, so manage your strength to finish . For this reason, you should only lift weights that you can handle.

Adjust body pump intensity
Carry only the weight you can handle. It is important to adjust your training to avoid injury.

3. Body Pump Practice Tip: Wear Appropriate Sportswear

Classes are given in the correct clothing so that the movements can be performed freely . Wear clothes that aren’t too loose or tight, like a T-shirt and shorts. Underwear should fit slightly tight.

Also important is choosing the right footwear. It should provide sufficient friction with the ground and be sporty, light and comfortable. Wearing sweatbands around your head and wrists will prevent sweat from slipping off the bar.

Enjoy Body Pump

I usually forget to enjoy sports and sign up for classes. Physical activity should not be viewed as an obligation . The key is to feel the joy of exercising and make it a daily habit .

Only then will you be able to work hard and stay motivated. The body pump, like other exercises, is n’t for everyone . But if it suits you well, let’s finish the class to the end.

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