Body Pump: What is it? What are its benefits?

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The hectic lives most people lead them to believe that they don’t have time to exercise their bodies. Others may complain that they don’t see immediate results for their exercise efforts. In any of these scenarios, body pump is a good alternative.

The body pump is an exercise routine that aims to strengthen and tone the body and in recent years has been successful in people who want to be in shape, but have little time.

In this post you will learn about body pump and its health benefits.

What is body pump?

The body pump is an intense physical training program that consists of aerobic activity and muscle work through weight lifting and all this to the rhythm of music

This training system was patented in 1991 by Les Mills International Corporation, which is dedicated to the creation of fitness training

what is the objective of body pump?

The objectives of this physical training program are: to increase muscle mass and burn a large amount of calories, which translates into a loss of body fat volume

In order to achieve these goals, athletes perform a certain number of repetitions in each session, and this is achieved by working on strength and toning muscles

The training is quite complete, because the intensity is high and there are only short rest intervals between the different exercises. Thanks to this, the results are visible in a short time.

Something that has attracted millions of people to body pump in the last three decades is that the movements performed are very simple, which makes it accessible to everyone.

Who is body pump suitable for?

The ease with which the weight can be varied, depending on the physical condition of each person, makes body pump an activity that can be performed by everyone

If the physical condition of a person is not optimal, less or no weight is used at the time of performing the exercises in the first sessions, and they are added as their physical capacity improves.

Of course, if you have a special health condition, the wisest thing to do is to perform this training under medical prescription and supervision.

Benefits of body pump

The body pump has become popular among fitness enthusiasts because it brings many health benefits, for its combination of aerobic exercise and weights, and for the dynamic nature of the classes.

Due to the aerobic work that comes with its practice combined with muscle exercise, body pump has a positive impact on several aspects of health, such as:

  • It helps burn calories and lose weight. Research published in 2015 in The Journal of Sports Medicine and Physical Fitness indicated that 250 calories could be burned by practicing body pump at moderate intensity. However, with a personalized routine of higher intensity you can burn up to 600 calories.
  • Tones and strengthens muscles. It tones and strengthens muscles by giving them greater flexibility, especially in relation to the back. This exercise reduces pain caused by incorrect posture.
  • It promotes a good state of mind. Body pump contributes to psychological well-being, since endorphins are released with the practice of these exercises.
  • Improves physical endurance. A study that appeared in the Journal of Strength and Conditioning Research in 2011 discussed the effect on muscular and metabolic capacity of a 12-week body pump program. The results showed an improvement in the participants’ endurance.

How is body pump practiced?

Body pump sessions are targeted, fun and motivating, and they strengthen the cardiovascular and muscular systems.

The benefits of this exercise routine depend on how often it is practiced. Many gyms offer classes 2 or 3 times a week for a period of three months. After this time, there is a break of a few days before starting again

The sessions have an approximate duration of 55 minutes -although it can be done in less time-, in which ten musical themes are used to work individually all the muscular groups of the body. The phases of this training program are as follows:

  • Warm-up. The first track is used to warm up and stretch all the muscle groups involved. It is performed at a medium-high intensity.
  • Muscle work. Subsequently, one muscle group is worked for each of the 8 music tracks. The order often followed is to do exercises for the quads, chest, back, triceps, biceps, lunges, shoulders and abdominals, although this depends on the trainer.
  • Closing with stretching. The last music track closes the session by stretching the muscles again.

Tips for practicing body pump

In order to fully enjoy the benefits of body pump, it is advisable to keep in mind the following recommendations:

  • Take care of your posture. Taking into account that during 60 minutes extra weight is manipulated continuously, it is necessary to take care of the posture to prevent muscular injuries. For this reason, the trainer provides guidance on the proper posture for each exercise, especially if the person is just starting the practice
  • Do not lift excessive weight. As it is a group class, we might be tempted to emulate the actions of other classmates, but we must remember that the levels of strength, endurance and muscle power vary in each person. Therefore, at no time should you attempt to mimic the weight load that others are controlling.
  • Wear appropriate clothing. In order to be able to move freely, it is necessary to wear suitable clothing that is neither too loose nor too close to the body. It is also important to wear light shoes that provide sufficient friction with the ground
  • Consistency. To take full advantage of the benefits of this program, it is recommended to attend a maximum of three times a week.

With body pump there really is no excuse for not exercising and staying in shape!

German Fuertes Otero
German Fuertes Otero
CEO at M.D. from Stanford Medicine: Stanford, California, US, M.Sc. from University of Cambridge: Cambridge, Cambridgeshire, UK and University of Oxford: Oxford, Oxfordshire, UK. PhD at Harvard University Harvard Catalyst: Cambridge, MA, US.

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