What is Bodypump?

A typical Bodypump clas consists of a group of 20 to 30 people and a single instructor who leads the group through one hour of exercise which focuses on all major muscle groups. There's also a 45 minute format which leaves out the triceps and biceps exercises. Most gyms however will offer the 1 hour classes. The 1 hour class will have 10 music tracks to accompany the specific exercises, the 45 minute class will have 8. All classes are given by a Les Mills certified instructor and it's their objective to give you the best workout possible, both motivating and enjoyable. Les Mills is strict when it comes to certifying their instructors, making sure they are well trained and knowledgeable. This to provide you with the best possible experience.

Classes are structured around so called "releases". A release is a sort of blue print for the classes, specifying the music tracks and movements for a particular muscle area. Each track lasts around 4-5 minutes, which means that each exercise lasts 4-5 minutes. In between the tracks there's time to change the weights and for a little muscle recovery. A release is used for 13 weeks which means you'll get the same workout every time for that period of time. This helps you track your progress, gives a consistent experience and makes sure that you get the same work out no matter where you are in the world. After those 13 weeks a new release will come out which will then be used for the next 3 months.

The music and movements may vary, but the overall structure of every Bodypump class will be the same.

Track 1: Warm up: getting warmed up, making sure you have the proper form and performing a combined version of all the main exercises for all muscle groups.
Track 2: Legs: targeting the largest leg muscles through squats.
Track 3: Chest: laying on the bench and press the barbell up and down at chess level.
Track 4: Back: return to a standing position and exercising your back through a series of lifts and dead rows.
Track 5: Triceps: back on the bench and lowering the barbell from chest level to the forehead. Also done while sitting up and using a single plate or with pushups (left out of the 45 minute classes).
Track 6: Biceps: standing up and using lifts and curls (left out of the 45 minute classes).
Track 7: Legs: targeting leg muscles through lunges.
Track 8: Shoulders: using the barbell or single plate weights to train the entire shoulder muscle area.
Track 9: Abdominals: using sit ups and leg raises you work the entire body core.
Track 10: Cool down: stretching to reduce the risk of injury and muscle soreness.

Bringing your typical workout clothes will do. Think top (moisture wicking and sleeveless are highly recommended), short and comfortable sneakers. Make sure the clothes are comfortable and don't impede your range of motion. There are clothing lines that advertise with specialized Bodypump clothing, but these bring no real advantage.

You'll also work up a sweat in no time so bring a bottle of water to hydrate and a towel to dry off during the short breaks between exercises.

All that's left to bring is a positive attitude and you'll highly enjoy this form of exercise.

Image courtesy of Fitsugar

During a Bodypump class you will use some specific equipment.

Weights

Weights consist of round plates made of plastic. They can be used as weights on the barbell or as free weights. For this they have special hand holes to provide more grip.

Barbell

The barbel is a metal bar that is 4 to 4.5 feet (1.20 - 1.40 meter) long. The weights are slid onto the outer portions until you reach your desired weight. Collars are used to safely fasten the weights.

Aerobic platform

This is also known as a step. It's either used as a bench (for chest exercise) or as a step (with lunges).

We all know that any type of physical activity is beneficial for your health. Here are the main benefits of choosing Bodypump as your form of exercise:

1) full body and aerobic workout
2) improved strength through the use of weights
3) improved indurance/general fitness because of aerobic nature
4) shapes and tones muscle by focussing on muscle groups
5) improves posture through balanced and controled strength training
6) easy to learn: no difficult movements

It's also highly enjoyable and fun and you're in a highly motivational environment where you can work on improving yourself.

In order to get the most out of bodypump, beginners should focus on form and posture from day 1. Not only does this increase the effectiveness of the exercises, but also decreases the risk of injury. If injuries occur this is mostly due to bad form. This also means that the motions should be performed smooth and controlled. You should focus on the muscles that are being worked and try to stabilize all others. Proper form is essential to a great Bodypump experience. On their site Les Mills has a few videos that show you how to perform the moves properly.

The amount of weight you use is also important. It doesn't matter what the person next to you is pushing around (it's not a race), you should use a weight that is comfortable for you. You need to push yourself without overdoing it. Using too much weight can not only lead to jerky movement but also to a break of proper form which then can lead to injuries. When beginning this form of exercise you should start with a comfortable weight in the beginning and increase that after about six weeks.

Even if you started Bodypump and enjoy it (and it is great fun) you need to pace yourself a bit. Muscles need time to relax and recover from these exercises. This is a high intensity workout so it's highly recommended to leave at least one day between classes.

If you're new, show up early so the instructor can show you the equipment, help you to set up and provide you with information about how much weight you should use.

It's possible to do Bodypump at home. With the right barbel, equipment and one of the Les Mills DVD's you have everything you need. However, it's highly recommended you'll at least go to a few classes before you try this at home. If you don't you'll miss 2 important things.

Because form is so important, going to the gym and follow a lesson has the added benefit that a certified instructor will notice when your form isn't right and can correct it easily, thus increasing the effect of the workout. Secondly it's much more fun to do this in a group. You can encourage, challenge and help each other out while enjoying yourself. What could be better?

As with any form of exercise there is that risk of injury. Most injuries that are sustained with Bodypump are in the lower back or joints. Reason for this is usually not using proper form or too much weight.

As mentioned above, using proper form is essential. It's easy to get an injury on a muscle that's not used correctly. Making it a priority to focus on form and less on weights will reduce the risk of injury highly. During classes instructors are on the lookout to make sure attendees use proper form and give tips on how to stand properly. Talk to your instructor if you think you're not using proper form or do the exercises correctly. If necessary they will tell you how to adjust your form.

Using too much weight and therefor putting too much strain on your muscles can lead to muscle tear. So be sure to use the proper weight and perform the motions smoothly.

Also it's highly recommended to hydrate properly. Because of its high intensity you will sweat a lot and that loss needs to be replenished. Drink at least 20 ounces (about half a liter) during a class.

Bodypump is a form of exercise that anybody can do, but if you have had injuries in the past, do talk to your instructor or consult with a doctor.