Body Attack

The programme is specially designed by BTS (Body Training Systems, which are part of The Les Mills company). Basically, they create the exercise routines (or 'programmes' as they known) and train instructors across the UK, how to teach them, who then in turn, run the routines at their gyms around the UK. BTS also have other programmes that they instruct, all designed to work different parts of the body, to different degrees of difficulty and ability. The best way I feel to describe Body Attack, is to think of an aerobics class, then notch it up a few gears. It is a cardio vascual interval training programme, set to music, that is a combination of aerobic, strength and stabilisation exercises.

The classes can run up to an hour, but usually, if a class is in the morning, it will only run for 3/4 hour so that everyone can be out by 7:45 (I have yet to experience an early morning class, as my body would much rather be in bed at that time in the morning!). I usually go at the weekends or after work, so my hour classes are usually made up of about 10 or 11 'routines' set to different music tracks, which each last around 5 minutes. The first track is always a warm up (I love this one) and is rather slow paced, to build you up into the 'groove' (urgh, hope I didn't sound like Tony Blackburn then). This is sometimes followed by a quick 10 second break (run to towel and get water, wipe down - o and crikey they've started again), then into the next track. After that, there will be another little break and so on, you get the idea. Then the last track is always a cool down (which is lovely, as the lights usually go out and it's really relaxing) with stretches and so forth.

The programmes are refreshed and updated every 3 months, but in reality, I think it's more like every 5-6 months (...I'm sure I went to a class at the weekend and did the same thing as I did in March). Each programme 'update' is also given a number, so the instructor can tell you (if you want to know) which programme you're on (i.e. 'Hello everyone, we're doing BodyAttack59 today' - to which I usually reply, quietly to myself - 'woopiedoo just GET ON WITH IT!!') This mode on communication means that they can also tell you if a new programme is coming out...yadda yadda yadda. All the instructors have specific training when a new programme comes out. So in theory, all Body Attacks across the UK, will be the same, so you can jump from county to county doing Body Attack and not have to worry about having to pick up any new routines.

The first thing that struck me about Body Attack is that they use really good music. They use a lot of dance remixes, as they have a faster beat and help keep the fast momentum going (that is very much needed - who would want to run and jump around to something slow and dreary?).

The first track recently has been 'Open Your Heart' by Madonna...woohoo...what a tune! There is usually some 'optional' humour added as the instructor tries to sing along in a lets-pretend-to-enjoy-ourselves-even-though-its-10 'o'clock-on-a-sunday-morn ing-by-singing-along-to-Madge and the usual adhoc comments like 'come on everyone, open your heart, to me, come on' (ummm...no thanks love, I'd rather stick with the exercises, if it's all the same?).

The instructors wear head mics, so we can hear their instructions above the music...So maybe they all automatically think they ARE Madonna!? The cool down at the end, has recently been Kelly Clarkson's 'Breakaway', which is great and very relaxing way to end, as that part of the routine usually involves laying on a mat with your legs in the air, holding your ankles and feeling 'the stretch'. But I hear this is now going to be Meatloaf 'It's All Coming Back to Me Now'...hmmm. Floor exercises have also been done to a slow version of 'Push the Button' by the Sugababes, which is surprisingly good for keep rhythm for crunches (sit ups) and other toning exercises. For all the good songs, there are some awful ones too. There's one 'club' song that really annoys me and I can never wait until that part of the routine is over. Generally the music is contemporary and familiar, so even if you're unsure about a routine, you can get idea of the tempo and speed from the song (as long as you move, that's all that matters, right?)

Well...a better standard of fitness, basically. In the average class (and depending how hard you work, of course), you can burn up to 800 calories per session (wow, that's a lot of blummin calories). The nice thing is that different people have different goals to be there: To lose weight, to shape up, to meet people, to keep up fitness levels, to improve co-ordination, to have fun...the list is endless. The classes help to increase your stamina (wahey) and helps improve your overall strength too.

My gym has a number of instructors who run the classes. It can be quite hit or miss whether or not you enjoy it, depending on the ability and enthusiasm that they have. They are all trained to the same standard and all run through the same programme. Some of the instructors are brilliant and really push you to reach you goals. My favourite instructor always asks us to remember why we're there and WHY WE WANT to work hard etc - its really motivational! Whereas, there are other instructors that have been quite wet and really uninspiring, especially when they forget the routine or forget to tell us which direction we need to go in...then we end up in a huge pile of writhing, hot and sweaty bodies in the middle of the room (...hmm maybe some wouldn't find that so much of a problem). This may sound obvious to some, but the instuctors always stand in front of the class and do the routines with you. So you're never expected to know how to do them, there is always someone at the front to copy. They are also really good at spotting those who are having difficulty and giving them options. For example, if you're getting tired and can't do a full on 'lunge' section, they show you how to do a box step instead. All in all, the fitness abilities of the instructors is admirable and I've never met one (I've come across about 6 instructors in my 2 years of going) who is a lousy instructor.

This is variant from gym to gym. You can go to classes as part of you gym membership, which can be anything from £20-£40 per month - or you should be able to 'pay as you go' at most gyms. I do that at mine (until I get some money together to go full membership again...woa is me...can I hear the violins?) and pay £4.50 per session. Again, this is can vary dramatically from gym to gym.

It's worth noting, that in the class you do a lot...A LOOOOOT of moving around, so you need to wear clothes that are comfortable to move around in and are practical for exercise. It's no use wearing jeans or anything similar. It's best to wear the sort of thing you would wear down the gym...so t-shirts, shorts, jogging trousers etc. I always take a small towel, which is good to wipe yourself down of sweat inbetween the small breaks. They're also handy to lay on a mat before you do any floor exercises - this is down to personal preference, as I don't like the idea of rolling around in someone else's dried up sweat (nice). Depending on your gym's facilities, there should be free water somewehre in the vacinity, but just in case there isn't, or it's crowded with queues of thirsty 'attackers', it's worth taking a bottle of water with you as well...although I find if I drink lots inbetween the breaks, I get stitches and cramps, as it doesn't go down well whilst jumping around like a crazy fool...deary me. The instructor's kit is usually matching the colours of the logo (incase you wanted to match, as well), which are black (almost charcoaly, I'd say) and yellow (almost matching the colour of camels). Foot wear is very important...Trainers are a must!

No. RTS don't do a Body Attack fitness DVD (hmm, maybe they're missing a trick?), so you can't do these specific exercises at home...because well, what would be the point? You need lots of room for a start and it is so much better having someone there to help you with motivation...plus at the gym, there isn't a sofa nearby for you to sit on and think 'I'll just skip this bit...ooo is Trisha on...' etc. RTS do however, sell fitness DVDs that are unrelated to any of their programmes, but will help you keep in shape. Have a look at their website (details at the bottom) to find out more info...I have no idea what they're like, but I'd guess they'd give Davina or Tracey Shaw a run for their money.

At first, as a man, I was quite apprehensive about going. I thought I would stick at going to the gym and leave classes to everyone else. I was worried that the whole experience would be like a scene from a Victoria Wood sketch, with some lycra wrapped instructor at the front, adorned in sweat bands, chatting to 'Connie' at the back. Not at all! I thought it would be full of women, leisurely dancing around and that I would stand out as being the only guy, but no no no, there are lots of men that go - believe it or not, lots of people training for athletic championships go along (I really underestimated the level of fitness you would need for this class). Another thing I have noticed since being a regular, is that it is a bonus if you have co-ordintation. Some of the routines require you to hop over here, then step back there, then jump over there, pirouette like this, back flip over there, triple back somersault to the over side of the room (only joking...there's no pirouetting). Seriously, they're not THAT tough, but I went with a friend who was ALL OVER THE PLACE, so it's handy to know your left from your right and be able to move in the same general direction as everyone else.

I absolutely love going to Body Attack. Some days I wake up and have no motivation to go to the gym, so I force myself to go to Body Attack, where there is someone there giving me the motivation that I need...it makes exercise so much easier! On a slightly negative note, one thing that bugs me, is after each track, some people feel the need to act like a talk show crowd and clap! Puh-lease...usually I'm so knackered, I can bearly make it back my towel, let alone worry about appaulding everyone for doing some 'great sweating' or something just as obvious - it feels so american-talk-show-ish...urgggh hate it! but your local gym may be not as crazy!

I think Body Attack is definately worth the money. It's a great way to lose weight and a great way to socialise with people who you wouldn't ordinarily meet. I like knowing that if I need to go to another gym (for whatever reason) I can join in their Body Attack classes and they won't be unfamiliar. One of my friends does Body Attack at a different gym and it's fun (if not slightly sad) to chat about the differences between our classes and find out if they started any new routines yet. There are very few differences, which is reasssuring that the whole system created by BTS, works.

If you're thinking about starting Body Attack, I would advise you to be prepared to work hard. Also, to understand that you may have to stop and rest, to catch your breath whilst everyone else is still moving, which is completely normal, so don't panic and think yourself desperately unfit compared to the others! I would recommend having a go at Body Attack to anyone and everyone, but I would also recommend it with an air of caution... Make sure you seek advice from your doctor (etc etc etc) before you start exercising...and again, don't be disheartened if you find it absolutely exhausting...you're bound to and supposed to. After a few sessions it really does get easier...then after a while, you end up wishing it was harder and more intense.

To find out more info about RTS and their programmes go to: http://www.fitpro.com/bts/main.cfm. To find out info about when the classes are running near you, you'd probably have to check your local gym's website.

Thanks for reading :)

© MarcoG 2008
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