By Mona Javid, Program Assistant for Group Fitness and Emily Schmitt, Coordinator of Fitness Programs, Campus Recreation Services
Strength training does more than simply build muscle mass and tone your body. It has also been shown to increase your metabolism, improve your sleep and prevent injury. As if that isn’t motivation enough to start pumping iron, there are numerous psychological benefits as well including boosted optimism, focus and self-esteem.
But it can be difficult to know where to start, and even for the most seasoned weight lifter it’s a challenge to stay motivated and keep the workout fresh.
Luckily, there is a new group fitness class in town offered through Campus Recreation Services (CRS) — BODYPUMP!
BODYPUMP is a group weights workout to music created by LES MILLS International. This 60-minute newbie-friendly workout challenges all your major muscle groups by using classic weight-room exercises like squats, presses, lifts and curls.
If you want to get as strong on the outside as you are on the inside, feel confident to try a class with our top 5 tips for the new BODYPUMP-er:
- Get into the rhythm of the class sequence. Every BODYPUMP class consists of 10 songs, or tracksand each one works a different major muscle group.
- Track #1 – Warm Up
- Track #2 – Squats
- Track #3 – Chest
- Track #4 – Back
- Track #5 – Triceps
- Track #6 – Biceps
- Track #7 – Lunges
- Track #8 – Shoulders
- Track #9 – Abdominals
- Track #10 – Cool Down
The order of the 10 tracks will always be the same, so you’ll know what is coming next.
Two new BODYPUMP classes will be introduced each semester but each class will follow the same sequence as listed above. Each class is called a release. Releases are numbered. CRS is currently teaching BODYPUMP 79. For the first 3 weeks after a new release is introduced, or launched, at CRS, only that release will be taught, allowing you to get comfortable with the exercises.
2. Get to know the equipment. All BODYPUMP equipment will be provided for you.
You will be using:
- 1 Barbell
- Plates – We have 3 sizes of plates (2.5, 5, and 10 pound plates). If you are new to BODYPUMP, taking 2 of each plate size is a good guideline.
- 2 collars – Collars screw onto either end of your bar, securing your plates.
- 1 step
- 1 mat
Your BODYPUMP instructor will help you pick out your equipment, and conduct a brief overview of equipment being used at the start of each class.
3. Bring the proper gear. Wear workout clothes (no jeans) and running or cross training shoes. Other items you may wish to bring to BODYPUMP: a bottle of water & a towel.
4. Know your limitations. At the start of each track, your BODYPUMP instructor will provide you with a general weight guideline. For example, for Track #2: Squats, your instructor will recommend that you put double or triple your Track #1: Warm Up weight on the barbell.
The weight you put onto your barbell is your choice. Barbell only and body-weight options are a great way to begin in this program AND see results because BODYPUMP applies the rep effect in its classes.
The rep effect focuses on using less weight and performing more repetitions. This promotes muscular endurance vs muscular strength. You will perform 70-100 repetitions per body part (i.e. 72 squats in Track #2). Keep this in mind as you make weight selections.
5. Track your improvement. Bring a small notebook to class, and record your weight selection from week to week. Be proud of your accomplishments!
Seven BODYPUMP classes are offered weekly. Classes are held at the ERC and Ritchie Coliseum. Please arrive at least 15 minutes early. Equipment and space are limited (max. 40 participants at ERC, 9 at Ritchie). Group fitness classes are free for all Campus Recreation Services members.
Each class is listed as 70 minutes, allowing for 60 minutes of activity and 10 minutes of set-up/breakdown.
Mark your calendars – BODYPUMP 80 Launch (Tuesday, March 6th, 6:15pm and 8:15pm in the ERC West Gym). Hope to see you there!
Have a question about BODYPUMP or strength training? Ask it below and we’ll get you the answer!
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