Body Pump ... a bit daunted!(127 Posts)
I've been going to body balance classes at the gym for months now and can do a session without too much trouble (i.e. Don't break a sweat, no sore
Muscles, more a nice stretch than a challenging workout really).
I'm hoping to start toning my body more now - especially upper arms! - so have signed up to Body Pump class this Wednesday. But feeling a bit worried about it to be honest. It's just really far from my confort zone of low impact, yoga typed exercise. But yoga just isn't shifting the flab fast enough, so here I am!
Can anyone offer reassurance that I'm not going to be way out of my league?! Is it manageable for someone who has a relatively low level of strength? Also I sprained my ankle a few weeks ago - it's more or less healed but still weak, if you see what I mean? Does BP involve much jumping around?
Hope someone here can offer some experience! I am really motivated to try something new but for some reason body pump just looks so advanced when I'm seeing classes through the little window at the gym!
I do body pump style classes several times a week. I started a couple of months ago and was very flabby and untoned, and a lot of the other people were incredibly strong and fit looking.
But it is very easy to make the class as easy or hard as you want to. You can choose your weights (I always chose the lightest ones), take a break if you need to, and in some exercises work at your own pace. The teacher will also give easy, medium and hard options for some exercises.
A couple of months on I'm now the person with the second lightest weights in the class rather than the lightest. I feel as if I have a lot more strength and stamina and I am definitely looking slimmer and more toned.
I'm going on the classes at my gym, but I would guess most classes would have some element of flexibility - one size fits all wouldn't work when you have people with a range of body types, levels of fitness etc in one class.
You pick your own weights, so it's easy to go with what suits you! There is no jumping around, but some movement that may put strain on your ankle, like squats and lunges, so be sure to mention this to the instructor and they will help you or suggest alternatives.
My tip would be to use light weights throughout the class until you get used to the routine/different techniques. You would normally be directed to change weights up and down for each track as they target different muscle groups e.g. it flows from warmup, squats, chest (lying on a bench), back, triceps, biceps, squats/lunges, shoulders, abs, cool down. 45 minute classes tend to miss the 2 arm tracks.
Pump was the very first class I did and it's the one I've kept going to as I enjoy it and feel it works. There is no jumping about so I find it better on my crunchy knees than cardio classes.
I used to do a lot of body balance, body vive and a little pump and attack.
I'm not going to lie, pump is a lot harder than balance. But like all les mills I found it had several different levels so you could do it at your own pace. So you can start where you're comfortable and work up in the coming months.
Make sure you tell your instructor your concerns and that you are more used to balance and they should help you do the lower impact. You'll also be using weights so introduce yourself to a regular as soon as you walk in and ask them to show you how to get set up, and what the lowest weights are to use.
I loved it, still gutted I moved away from the gym that ran them. So much fun, and I always left feeling tired but really good (if that makes sense).
But yes, tell the instructor about your injury and you may need to make modifications to the routine
Start on the lowest weights, for everything. You'll be lifting them a lot so what might feel comfortable for ten reps, is a tad harder once you hit fifty reps <<painful first experience>> . After a couple of classes you should be confident enough to increase your weights a little.
You don't need to be coordinated. Each track works a particular muscle group, lots of squats for the leg track, bench presses for the chest track etc. They change the music and adjust the routines every so often but the basic order remains the same.
It's massively different to Balance but really enjoyable. I'm working on getting fit enough again to get back to it and Kettlebells which I enjoyed more.
Start off with the lightest weights, mention your ankle to the instructor, stand at the back so you don't feel like everyone is looking at you and remember to take it at your own pace.
Just a couple of things to add to what's already been said. First, get there early as you need to get a space and set up your equipment. Not like non-equipment classes where you can cut it a bit fine and squeeze in somewhere!
Second, do a lot of stretching afterwards, have a bath, and be prepared to be pretty sore the next day or day after. Possibly for a few days! It's a good sore, but might affect your ability to climb stairs for a couple of days
yy clara I didn't use light weights for my first class and had stair climbing issues for some time.
even my mum laughed at me.
I've been to pump today. Couple of other bits you might find helpful. Triceps and chest tracks are usually done from the step (lying on your back) so it can be tricky to totally follow the teacher perfectly because you're looking at the ceiling, I often start thinking about something else then look at a friend or the teacher and realise I'm fannying around on the wrong exercise. They also have a change from the bench to on the mat doing 'girl' press ups so maybe figure out where you can put your mat when you need to change. And you'll have to 'pulse' your bar several times, small tight reps, during triceps and chest.
Thanks all! Some good advice here ... including staying towards the back of the class! I'll be less self conscious plus can watch what others are doing.
Do report back,OP, I want to know how you get on! I don't go to a gym that does body pump any more and I really miss it, like someone upthread said I would always leave feeling like I had had a proper workout. When I was younger & living in a flatshare that I didn't really like, I used to do five pump & combat classes a week - I was absolutely ripped!
also 23 & getting enough sleep
I used to love Body Pump at the gym then moved house, now I do Les Mills on Demand. It's an ap and has Pump, Balance, Attack and new Grit workouts which I love. It's the only thing that motivates me to workout at home.
Guys I went and it was really good! Took it easy, the instructor was nice and showed me what to do. For the first session while I was figuring it all out I went for lowest / no weights on the bar but will try to have at least some weight next time. Definitely will be going back.
I did my first body pump session. Not a good idea to do half a work out first (halfway through noticed a class was starting and joined it) my legs and arms were killing!
Really enjoyed it though and looking forward to the next one.
Well done - I was just about to come on and say that the latest release has a lot of quick changes, so don't worry if you don't get everything at once. I like Body Pump and you can make it as hard or as easy as you like. I sometimes deliberately up the weights and take more breaks in order to get through it.
Can I share something with you that I got told at my body pump initiation class many years ago, in fact can I share it with all body pumpers. Please for the love of all that is holy, do not unrack your weights in front of the weight storage area. This means that no one else can put theirs away as it clogs the area.
Sorry just had to share that .
Pufflemum and others... What is Les Mis on demand like?
I've just ordered a barbell, Mat and Step to arrive at the weekend I'm then going to start the 10 day free trial. I'm quite excited. Especially for Pump as I used to go to classes and miss it. is the equipment I have enough?
Is it as if you were in a class. Or just the instructor on screen. And is the music loud enough? (Best part of Les mills!). I've seen a few recorded pumps on YouTube which you could easily follow along but the sound etc isn't great obviously.
Also, what others of theirs are good?
Off the back of this thread i have booked a class for Thursday. Very excited!
I've been three times now and it's awesome. I swear I can see a slight difference in my bingo wings already
Will definitely keep going. Hope you enjoy it!
Ah glad it went well! Love pump and all the Les mills classes!
Also do Les mills on demand, mainly combat, attack and pump-its actually really good! No substitute for actually going to a class but good alternative. The vids are all filmed with a class in and several instructors on stage so if you turn it up loud it does sort of make you feel like you're there. Definitely recommend. They're a 1-2 releases behind live classes but still really good to practise moves. Attack only gone on recently so only couple of those, but plenty of combat and pump. You can do a 10 day trial too I think?
I absolutely love Body Pump! I do it 3x per week and love feeling as if I'm hitting all the major muscle groups.
The only advice I would disagree with is that I would not stand at the back of the class, unless you can see really well. I always stood at the front when I started, so that I could see the instructor's movements properly. It's really important to get the technique right at the beginning, otherwise you aren't getting the full benefit (and also risk injury as you increase the weights).
Don't be embarrassed about anyone watching you, either. I genuinely believe that nobody cares. Do what you need to do for your own best workout!
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