Progressive overload is the ongoing adaptation that occurs when you escalate the stress placed on your muscles. However, the strength gains only come when you challenge yourself, and that relies on something called progressive overload. In fact, the whole workout is structured around high repetitions using light weights. There’s no pressure to lift heavy during a BODYPUMP workout. HOW MUCH WEIGHT SHOULD YOU LIFT DURING BODYPUMP? You'll find your fitness and strength improve over a number of sessions. Perhaps just do the first four or five tracks a couple of times a week. If you're new to the workout start with very light weights (or even just the bar). In a BODYPUMP workout there are options to suit every ability. HOW STRONG DO YOU NEED TO BE TO DO BODYPUMP? And, more often than not you'll find push-ups, chest presses, overhead presses and crunches are part of the mix too. You can always expect a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. WHAT EXERCISES DO YOU DO DURING BODYPUMP?Ī 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. Add two or three cardio workouts into the mix and you'll shape and tone your body in no time. And if you’re looking to lose weight, strength training is key to maintaining a healthy weight for the long term, as loss of lean muscle tissue during weight loss bumps up the risk of weight regain down the track.īODYPUMP challenges all of your major muscle groups, so most people will get great results doing two to three workouts a week, ideally with a day off in between. There’s evidence that strength training can improve heart health more significantly than cardio exercise and studies show how high-repetition strength training can grow stronger bones. Not only does it make you stronger and fitter, but ground-breaking research now also links regular strength training with living a longer and healthier life. Scientists have recently called out strength training as the most life-changing training modality of all.
Read more about the long-term calorie burn benefits of BODYPUMP. It's the building of lean muscle mass that provides long-term benefits, as when you increase lean muscle mass the extra muscle will raise your metabolism, so you increase your body’s ability to effectively burn calories beyond your workout.
While you can expect to burn an average of 400 calories* during a 55-minute BODYPUMP workout, scientists now advise gauging the impact of your workouts by looking beyond the immediate calorie burn. HOW MANY CALORIES DO YOU BURN DOING BODYPUMP? And, BODYPUMP has been shown to reduce inflammatory markers and drive significant gains in functional ability.
There is also evidence that the high-repetition, low-load training of BODYPUMP can increase bone density and reduce the risk of osteoporosis. Studies also show that BODYPUMP can generate athleticism improving strength, power and speed. This is backed up by research highlighting that the fast-tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. BODYPUMP can therefore be described as a more potent exercise stimulus. A fascinating study has shown that BODYPUMP generates a long-term physiological response that is far greater than a calorie-matched cardio class. During a BODYPUMP workout, the fusion of science-backed moves, motivating instructors and great music helps you achieve much more than you would on your own.īODYPUMP really is the ultimate resistance training workout. The high rep, lower weight training of BODYPUMP™ is based on a formula called THE REP EFFECT™, which utilizes time under tension and fatigue to generate muscular adaptation.
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