How to Everything you need to know about Body Pump before entering a class

The Body Pump has been one of the most demanded activities in gyms for a long time. This class must be attributed to the very important merit of bringing weight training closer to women who until recently only wanted to hear about group classes, and also in a fun and highly motivating way. If you are thinking of getting down to work and starting to work on your body thanks to the Body Pump, this is all you need to know before entering your first class. What is a Body Pump class like? Body Pump classes consist of about 55 minutes of training (there may be shorter or express classes of 30 minutes and others of 45 minutes) in which we work with free weights, using bars and discs, to train all groups of muscles of our body. Through ten different tracks or musical themes, we work on the large muscle groups, dedicating the first one to a general warm-up, the last one to stretching, and the eight songs that remain in the middle to work on the chest, legs, back, arms, and abdomen. Body Pump is a choreographed class in which the same choreography or set of moves to music is repeated for approximately three months (although during the last few weeks, instructors may recall other previous choreographies and mix them with the current one). The class always maintains the same structure, but the work to the rhythm of the music changes every quarter, with which we perform four different choreographies a year. This can be an advantage for students as the movements are repeatable and easy to learn. The choreographies are scheduled from the "mother house", of Les Mills, who trains his instructors through recycling. What are you going to work on in a Body Pump class? Body-pump During a Body Pump class, the objective to work on is strong resistance with the most classic method of this type of training: perform many repetitions with little weight. We must take into account that each track or song of Body Pump is aimed solely at a muscle group (there is a specific track for the back, one for the biceps, etc.) in which we are going to work only this or these muscles for a period of approximately four minutes without a break (or with very short breaks that do not allow us a complete recovery). Thus, the weight that we have to use will be relatively low in order to maintain a good technique of the exercises throughout the song. Body Pump classes work on an aerobic basis, since you usually work with low loads. This makes it an ideal workout to keep our fat mass index at bay while we tone our muscles. Some tips for your first Body Pump class Start by learning the technique of the exercises well: the movements that are performed in the Body Pump class are basic movements such as the bench press, deadlift, or squats. It is very important that from the first day we learn their technique well, even if it is with little weight (only with the bar) or without any weight, to be able to execute them well once we add kilos to our bars. Do not get excited and start with a lightweight: especially if you are used to training with free weights in the fitness room. You wouldn't be the first person to think "well, in the room I do three sets of 12 squats with 40 kilos, so in class, I can put at least 30 kilos of weight" and halfway through the song he's asking for the time. Think that the tracks become very (VERY) long and that it is better to moderate the weights. Don't compete with the person next to you: compete with yourself: looking at the person next to you and thinking "well, if he takes 15 kilos for the chest track, I can take 17.5" is a mistake. You don't know anything about the person next to you: not his training, not his physical condition, not anything. Focus on gradually improving your own weight: the competition is with yourself. Enjoy the music and the class: group music-based classes are usually very motivating and fun. Take advantage of that class hour to enjoy your training and not think about anything else: a moment in which we escape from the problems of everyday life and in which we only think about training as well as possible and enjoying music and companions. Have you ever practiced Body Pump? What do you like most about the class?