Body Pump 97

[Nicodemo Aidara]

BODYPUMP really is the ultimate resistance training workout. A fascinating study has shown that BODYPUMP generates a long-term physiological response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus. This is backed up by research highlighting that the fast-tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. Studies also show that BODYPUMP can generate athleticism; improving strength, power and speed. There is also evidence that the high-repetition, low-load training of BODYPUMP can increase bone density and reduce the risk of osteoporosis. And, BODYPUMP has been shown to reduce inflammatory markers and drive significant gains in functional ability.

BODYPUMP challenges all of your major muscle groups, so most people will get great results doing two to three workouts a week, ideally with a day off in between. Add two or three cardio workouts into the mix and you'll shape and tone your body in no time.

A 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. You can always expect a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. And, more often than not you'll find push-ups, chest presses, overhead presses and crunches are part of the mix too.

In a BODYPUMP workout there are options to suit every ability. If you're new to the workout start with very light weights (or even just the bar). Perhaps just do the first four or five tracks a couple of times a week. You'll find your fitness and strength improve over a number of sessions.

Getting strong and fit is just the beginning, science shows regular strength training can improve your mental wellbeing, boost heart health, grow stronger bones, drive fat burn, and help you live a longer and healthier life.
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Discover what makes hypertrophic strength training different to other types of exercise. Learn which exercises create the best hypertrophy response, plus how much load and how many reps will create the perfect storm for hypertrophic muscle growth.

You see, I have always avoided any type of weight based exercise in the fear that I would hurt my back and so as a result, I have always focused on cardio exercises in my 9 years of gym membership. However, the irony of this is, in attempting to protect my back by avoiding any type of weight lifting or weight machines, I have inadvertently made my back weaker and more susceptible to injury.

So my recent shoulder injury, the results of the body scan, the advice from the gym instructor and physio I was seeing at the time for said shoulder injury, all suggested that I needed to get stronger and build more muscle to avoid further injury in the future. It was the combination of these events that led me to book onto my first Body Pump class.

Yes, sometimes I do worry that I may be doing too much and I might injure myself again, but I really feel that doing nothing (i.e. no exercise) is far worse and would cause me more pain and issues long term.

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My recommendation here to track body pump, is to use the workout "Weights". You can select this exercise directly from your Charge 4. For more information, check the article: How do I track my workouts with my Fitbit device?.

@AlejandraFitbit, is there any particular 'science' behind you recommending 'Weights' instead of 'Workout', 'Circuit' or other options? Body Pump is not just weights and there is a lot of movement so tracking heart rate and other parameters would be important.

I workout with kettlebells regularly and am considering adding a body pump class to my training schedule. How can I do both since both involve lifting weights, and I thought it best to take a day off between weight workouts. I also like to incorporate HIIT workouts on the treadmill and yoga and am tying to figure out the best way to get it all in!! Was thinking 1 week yoga/walking/KB followed by 1 week yoga/body pump/ walking. Thoughts?

Andrew Read is like that old guy in the Rocky movies - he has a funny accent, hates everyone, and no one ever knows if he's happy or sad. But just like Mickey, he knows training.

Even back in grade school his teachers would complain he was spending too much time reading bodybuilding magazines or trying new exercises in the gym. These days nothing has changed and even after a lifetime of competitive martial arts and some time spent in special forces he still maintains that same passion for increasing human performance, especially that go all day, out run a zombie, live in an apocalyptic wasteland kind of fitness.

Having been a Master RKC, Andrew is recognised as one of the best kettlebell trainers in the world.His specialty is elite performance and he has been involved with training three world BJJ champions.

These days, there are a wide range of exercise options for weight bearing, strengthening, and general fitness routines. As much as I love to encourage everyone to exercise, a person with bone loss or other chronic health condition needs to be vigilant and exercise caution to keep their fitness routines safe. \n

In general, their philosophy of, \"Go Hard or Go Home,\" could take a person beyond what is appropriate for their fitness level. It's safer to listen to your body and stay at an easy to moderate intensity. \n

With any weight lifting program, get guidance from your doctor or physical therapist on a weight limit for you, individually. The National Osteoporosis Foundation recommends a limit of 10 pounds, that's 5 pounds in each hand, for those with bone loss unless your doctor gives you the go ahead to lift more weight. \n

Squat: resting the barbell on the upper part of the back. Too much pressure on spine. Even though they bend the knees and hinge back with the hips, which is a good way to squat, having that large barbell resting on the upper back puts too much pressure on the spine.\n

Clean and Press: Quick moves increase the risk of fracture with bone loss, especially with a heavy barbell in the \"catch\" phase. Plus, it's risky to have the wrists bent back, especially with excessive weight on them. \n

It is invaluable for those with osteoporosis to get individual guidance from a physical therapist experienced with bone loss. Discuss appropriate class options in your community with your PT. Doing progressive resistance training is possible, but it's best to progress at an easy to moderate pace with professional guidance. Safe exercise, a good level of fitness, and remaining fracture free is the goal!

Thanks Susie! I think that I may have received a fragility fracture just "watching" that clip! :) Okay. Not exactly, but yes, you are definately right about those exercises not being "osteoporotic-friendly".

Heck, even with the 5 lb limit per weight in each arm (for a total of 10 lbs), my body tells me only 5 lbs at a time. So, if I'm doing something like curls, I will only use 1 x 5 lb weight at a time (I'll do all of my right arm reps, then move the 5 lb weight to my left arm to repeat).

Thanks for the instructions on how to lay down. I think that many people don't know how to do that properly, and it is very important. This premise needs to be followed with all of our activities of daily living, including something as simple as getting into and out of our cars.

I can't point you towards any research links, but check Sara Meeks. Sherri Betz, Karena Thek Lineback or Rebekah Rotstein. You will find that physical therapists or certified fitness instructors that focus on exercise for osteopenia/osteoporois all share basically the same approach to safer exercise for bone loss.

Sara's, Karena's, and Rebekah's websites appear to be mainly for clients and professionals interested in information about their products and/or services. Sherri's website does post some articles and books with bibliographies, but all the research cited is more than 5 years old. One featured article by Sinaki was written in 1984. It appears that much of the recommendations about exercise for people with bone loss is based on old or older research. I do hope that research is continuing today in osteoporosis. We so often hear, "We just don't know."

Try an email to any of the professionals. All are good about replies. Susie Hathaway has the knowledge about working with people that have osteopenia/osteoporosis. Message/Friend Susie for any specific questions.

The body pump exercises appear to be just basic muscle-strengthening work done in many gyms. I've been doing them for over 6 years at my local Y with no fractures. On what basis are we saying that they're risky?

Thanks. I'm interested in primary sources, but his article does have a bibliography. It lists a few more recent articles, but I couldn't find much on findings about specific exercises and osteoporosis. The American College of Sports Medicine has some general recommendations for older adults.

I'm glad I started kettlebell class and weight training before I found out I had osteoporosis. I engage in many of these risky moves with heavy weights. I have gained an incredible amount of strength, balance, and flexibility over the past six months. I'm not saying you are wrong, but I don't think you can generalize for all people with osteoporosis. I feel better tHan I have in years.

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