Pump Training to music and in a group format.
What Is A Pumping Workout?
Pump training, or Body Pump, is a group fitness program in which strength exercises with light projectiles are repeatedly repeated to music. Body Bars are used as weights – short rubberized vultures, separate pancakes for a barbell or dumbbells. There are also movements with the weight of your body, such as push–ups from the floor.
The direction of fitness BODYPUMP TM came up with back in 1990, the founders of Les Milles from New Zealand. Now they sell training licenses, train instructors, and provide music and exercise combinations for classes. The Pump program offered in many Russian fitness clubs is essentially the same, only with its own music and exercises.
Why Pump Training Is Good?
Pump training provides several benefits:
- Promotes weight loss. Due to intensive work with minimal rest, the heart rate remains elevated throughout the session, which allows you to spend no fewer calories than during cardio exercises. Moreover, due to the strength training after training rises, the level of growth hormone promotes the breakdown of fat and muscle building.
- Strengthens muscles, but does not make the figure bulky. During classes, weights of 20-30% of the one rep maximum are used – the weight with which you can perform the movement only once. Due to the numerous repetitions, Pump workouts load the muscles well and can make the body visually more toned, but will not greatly increase the muscles in volume.
- Help to get used to power loads. Working with rest between sets can feel boring. Pump training lasts 45-60 minutes non stop, with energetic music and instructor’s comments. This format helps to get used to strength exercises that are needed for health.
- Suitable for any level of training. In Pump training, weights are selected individually, so that the session can provide a good load for both a beginner and a well-trained person.
Who Shouldn’t Do Pump Workouts?
- Since Pump training is quite intense and includes strength exercises, you should be careful under the following conditions:
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- diseases of the cardiovascular and respiratory systems;
- problems with the spine or joints, old injuries;
- exacerbation of chronic diseases;
- pregnancy. If you are in doubt about whether or not to try intense training, consult with a therapist and warn the trainer about your problems and limitations.
How To Prepare For The First Lesson?
- Pump or Body Pump programs are offered in almost any fitness club.
- Find the one that suits you and sign up for a group workout.
- Body bars with pancakes, step platforms, and dumbbells are provided by the fitness club, so you only need to take comfortable sportswear and sneakers, a water bottle, and a towel with you.
- The class begins with a warm-up without weights. As a rule, it includes energetic steps, swinging arms, tilts, and squats.
- The main part may include various strength exercises with body bar deadlifts, standing and lying presses on the floor or on a step platform, traction to the chest and stomach, squats, and lunges with weight on the back.
- They also often perform movements with dumbbells: standing and lying wiring, biceps curls, and triceps extensions.
All exercises are performed one after another to the music. As a rule, there is no strictly set number of repetitions – you work for 60 to 120 seconds, changing the pace or amplitude of movement.
The video below shows an example of a back squat.
At first, the exercise is performed evenly and calmly, then the lowering phase lengthens, and pulsation is added – quick squats after a smooth rise.
The specific choice of exercises depends on the trainer, however, almost all Body Pump exercises include movements on the chest and back, abs, shoulders, and arms, back and front of the thigh, and buttocks. So in 45-60 minutes of training, you will have time to work out all the main muscle groups.
And don’t be afraid to get out of breath in the process. You will rest while changing apparatus and position, and while the instructor explains the technique of the next movement. As a rule, it takes at least a couple of minutes, so you have time to restore your breath.
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