Body Pump

Body Pump is a weight-based group-fitness program designed by Les Mills International, which is choreographed to fab music and is a great form of enjoyable resistance training.

Neil explaining the benefits of Body Pump	Body Pump with Neil Forsyth

The class is normally 60 minutes consisting of 10 tracks (including warm up and cool down) using a combination of weights on a barbell, dumbbells and plates and the use of an aerobic step. It works all the major muscle groups:

1. Squats for the quads/glutes
2. Bench press or flyes for the chest/pectorals
3. Deadlifts, rows and overhead work for the back
4. Triceps kickbacks, extensions, or presses for the triceps
5. Bicep curls for the biceps
6. Lunges and plyometric jumping for more work on the legs/quads/glutes
7. Body weight work, lateral raises and overhead work with the barbell, dumbbell or plates, all to work the shoulders
8. Abdominals/core work to work the abs

Click here to watch Body Pump videos for each muscle group.

Why is Body Pump so good for you?

In the average Body Pump class you perform about 800 repetitions (more than 4 x what you would do in a normal gym session) with lighter weights and it is this high REP effect that tones and strengthens the muscles. Don't worry, the REP effect works to fatigue and strengthen the muscles but without the risk of building really big muscles.

The tempo keeps your heart rate high so it is also a good CV workout. Did you know an average class burns over 500 calories!

Combined this means we burn fat and shape the muscles!! A great combination!

That's the REP effect: tone not bulk, high reps not heavy weights, encouraging not intimidating. Resistance training that anyone at any age and level of fitness can do. So, if you've never lifted weights in the gym, then this is the class for you!

AND……it's great fun in a team environment.

Click here for answers to FAQs.

For more information on Body Pump and other classes, call me on 07711162364 or email neil@neilforsyth.co.uk

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Body Pump: Frequently Asked Questions

1. I've never lifted weights in the gym before. Is that a problem?
2. What is the format of a Body Pump class?
3. How will Body Pump benefit me?
4. What should I wear and bring?
5. Is Body Pump suitable for all ages, groups and men and women?
6. How long does the class last?
7. How often should I do Body Pump?
8. How often does the music and routine change?

1. Q: I've never lifted weights in the gym before. Is that a problem?
   A: No. Body Pump teaches you good technique and uses weights you can manage.
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2. Q: What is the format of a Body Pump class?
   A: There are 10 tracks of music each about 5 minutes long which covers a warm up, 8 specific muscle group focused tracks and a cool down. The muscle groups are always worked in the same order for maximum benefit; squats (quads [thighs] and gluts [butt]), chest (pectorals), back (whole of back down to gluts and hamstrings], triceps, biceps, lunges (more work for quads and gluts but also hip flexors), shoulders and core (abdominals).
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3. Q: How will Body Pump benefit me?
   A: Body Pump is a great overall conditioning workout. Your muscles will tone and strengthen and you will burn fat as well as work your cardiovascular [CV] system. As a form of resistance workout Body Pump is excellent for strengthening the bones which is especially important for women because that can help prevent osteoporosis (a condition causing loss of bone density). It is a group activity so there is a great social side too!
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4. Q: What should I wear and bring?
   A: Just what you wear to the gym; comfortable fitting gym shorts or leggings, a top that allows ventilation and supportive trainers. Bring a bottle of water and plenty of attitude! We supply the weights and everything else.
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5. Q: Is Body Pump suitable for all ages, groups and men and women?
   A: Body Pump is suitable for men and women of all ages because you work with weights that work for you! Body Pump is not suitable for children under 16 because of the repetitive nature of some of the movements which could affect children's bone growth plates during growth spurts.
   
   
6. Q: How long does the class last?
   A: 1 hour exactly, but you should arrive 5 minutes in advance to set up your step and organise your weights.
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7. Q: How often should I do Body Pump?
   A: It depends on what other forms of exercise you are doing, but two classes per week is ideal for beginners. You should allow at least one days rest in between classes as your body needs time to recover between workouts.
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8. Q: How often does the music and routine change?
   A: Les Mills International (who own the Body systems brands) produce a new Body Pump release every 3 months, so you get great new music and a fresh routine four times as year.
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