Hopefully you’re not too sick of my BodyPump rambles just yet…
I obviously drank the BodyPump Kool-Aid and think it’s pretty much the best thing ever next to Hunter smiles and peanut butter. So, I’m back again with more BodyPump chit chat. Initially, I was going to tell you everything you ever wanted to know about BodyPump because I still get quite a few questions about it, but I realized that I already went into some detail about it in this post and feel like my rambles would be rather repetitive. You can also read more about it HERE, HERE, and/or HERE.
Instead, I want to go over the basics and help YOU get the best results from your BodyPump classes. You put the time and energy in to get to the class, so why wouldn’t you want to get the best bang for your buck while you’re there, right? BodyPump is known to get you some of the best and fastest results for a toned and strong body, but you won’t get there if you’re not doing it correctly. Below are my tips and suggestions!
Execute proper form and technique
Proper form and technique are the foundation of a quality BodyPump workout. If you’re not doing the exercises correctly, you won’t be getting the results you desire and may end up getting injured in the process. We BodyPump instructors are trained to coach and cue properly, so hopefully your instructor is doing this for you and your class. Listen to his/her cues and instructions and follow them. Watch your moves in the mirrors and try to see if you’re doing them correctly. If you’re unsure, ask your instructor before or after class. I’m sure he/she would love to give you some guidance!
Follow the weight recommendations
Another thing your BodyPump instructor should be doing at the beginning of each track is giving the class guidance on how much weight everyone should have on their bar for the upcoming track. You don’t want your bar to be too light otherwise you won’t challenge yourself, but you don’t want it to be too heavy and result in an injury or not be able to get through the entire track. Listen to your instructor’s advice and follow it. If you feel like your instructor’s recommendation is too light or heavy for you after doing a specific track, keep it in mind for next time and make the proper adjustments.
Don’t go too light on your weight
Stemming from the above tip, don’t go too light on your weight! I see some people in classes walk away hardly breaking a sweat and saying it’s too easy. That’s because they’re not lifting enough! Your muscles should feel fatigued by the end of each track. You should be sweaty and your muscles should feel WORKED by the end of a BodyPump class.
Attend BodyPump 2-3 times per week
You won’t see much improvement if you’re not consistent. Attending BodyPump 2-3 times per week on nonconsecutive days is ideal. Because BodyPump is a full body workout, your muscles need time to rest a full 24-48 hours before going at it again. It’s not the end of the world if you end up occasionally doing two days of back-to-back BodyPump workouts, but just make sure you give yourself a quality rest day the following day. As a newer instructor, I have to be a little more flexible so I’m not able to abide by this tip all the time. I look forward to being able to follow it a little better as time goes on and I gain some seniority.
Be there for the warm-up and cool-down
I think it’s easy for some people to neglect the warm-up and/or cool-down because it’s not necessarily the “challenging” part of the workout, but it’s JUST as important! Jumping right into a BodyPump workout without any sort of warm-up can shock your body (in a bad way) and easily lead to injury since your body and muscles aren’t warm. Sticking around for the cool-down is crucial too! Your body needs those few minutes to physically and mentally cool off and get back to its normal state.
Refuel properly after your BodyPump class
This is HUGE! Nutrition is so important if you’re looking to see results and positive change in your body. It’s crucial to hydrate well and refuel with lots of lean protein and some complex carbohydrates within about 30 minutes of your workout (the sooner the better!) to help your muscles repair and rebuild.
Now go get your BodyPump on, will ya?!
Also, a couple other random things:
- Are any of YOU BodyPump instructors in the Gilbert/Chandler, Arizona area? OR do you known of anyone that is? My gym is in need of BodyPump instructors, so please email me at firstname.lastname@example.org if you’re interested or know of someone that may be interested.
- Please check out my friend Jenny’s new blog! She is actually the mastermind and creator behind my blog design, and I totally adore her. Reading through her thoughts and experiences and looking at her awesome photography always amazes me. She is one gifted lady. So make sure you go check her out and spread some love!
Make today a great one! And hey, tomorrow is Friday!! Whoop, whoop!
BodyPump instructors: Anything else to add to this list?
BodyPump attendees: Have you seen results from regularly attending BodyPump?
What are three things YOU are doing today? (YOGA!, going to the dollar store to get some little toys for Hunter before our drive to California this weekend, and cleaning the house)