Getting Started

How can I be sure to do BODYPUMP™ safely?

Your teacher is there to make sure you do everything correctly, but try to remember:

• Good posture is the foundation of all exercise.
• Focus on learning the right technique at the beginning.
• Work continuously at perfecting your technique.
• Don’t overdo the weights – start gradually increasing them after six weeks.
• Perform the movements with control – smooth actions, not jerky.
• Always keep your joints slightly bent, don’t lock out.
• Keep the working muscles focused, and stabilize the others.
• Listen to your body, it will tell you if something is not right (some muscle pain is natural at first, especially if it’s the same on both sides of your body. If you have pain down only one side or in the joints, check with the teacher. If the pain continues, see your doctor).

What Should I Bring?

• Comfortable workout clothes
• Gym shoes
• Drink bottle and towel
• Attitude!

What are the benefits of doing BODYPUMP®?

The many benefits of BODYPUMP® resistance training include:

· Simple and effective workout that challenges all ages and levels.  All can participate in the same class.

· Improved muscle strength and endurance.

· Improved body shape and muscle conditioning.

· Increased tendon and ligament tensile strength.

· Increased bone density.

· Promotion of muscle balance and postural stability throughout the body.

· Increased fat burning capacity.

· Improved hormonal status.

· Stronger immune system.

What does a BODYPUMP® workout involve?

BODYPUMP® Workout Structure - Using a program-specific warm-up with the barbell and light weight, the session progresses through a total body workout starting with the legs. The focus is on gluteals, quadriceps, hamstrings and calves. That's your butt and legs.  This is followed by pectoral (chest) work involving the bench. The large muscles of the back are the focus of the next segment, followed by isolation work of the smaller muscles such as triceps and biceps. This section really works your arms. The legs are then given a final endurance and toning test with a series of lunges before deltoids (shoulders) and abdominals are worked. Finally the workout finishes with static stretching to aid recovery.

What size weights should I select?

In 1997 an international advisory panel of fitness academics and practitioners was established to monitor and critique the exercise science components of the BODYPUMP® program. This panel is responsible for providing the BODYPUMP® management team with the most relevant empirical and practical information to assist with program policy, structure and content.

Resulting recommendations include:

· Participants use light to moderate weights during entire workout. New untrained participants are advised to use very light weight (the barbell may be enough).

· Participants change weights according to targeted muscle groups indicated by Instructor.

· Participants use weights that reflect ability, fitness level and background experience. Instructors to be conservative with advice.
New or untrained participants should always use a conservative weight while they condition to the class and master correct execution of technique. Using sound periodization strategies participants can add progressive amounts of weight. However the repetitive specific muscle loading achieved during the BODYPUMP® workout creates significant physical and mental challenges for participants to maintain strict lifting technique and must never be compromised.

How Often Should I Do BODYPUMP™?

Once you have done your first few classes of BODYPUMP™ we recommend a maximum of two to three classes a week. Remember: your body needs recovery time between workouts and rest at least one day between classes.

Once you’ve started BODYPUMP™ your nerves will soon get better at telling your muscles what to do. Your muscles adapt more slowly, but you’ll notice strength gains as your body gets used to lifting weight. After about six weeks you should be feeling great, with growing strength and improved muscle tone.

Don’t overdo it – if you start to increase the weights too quickly, you could get injured. Physical activity isn’t a quick fix –it should become part of your lifestyle.

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