Body Pump or pump exercises are an explosive mixture of aerobics with strength exercises that are performed at a fast pace to the rhythm of popular hits. In one workout, you can do more than 800 exercises and burn over 600 calories. It is not surprising that this young New Zealand fitness trend is rapidly gaining popularity among those who want to lose weight or strengthen muscle corset. However, before buying a subscription to a fitness club, you should get acquainted with the features of training and weigh the pros and cons.
Advantages and disadvantages
Fitness club administrators vying to extol Body Pump. In many ways it is deserved. After all, training organically combines aerobic and power load, which allows you to work out all muscle groups without the risk of getting too voluminous muscles where this would not be desirable
Classes develop coordination of movements, ability to keep balance. Muscles are strengthened, extra pounds burn, endurance increases. Pamp has a beneficial effect on the immune system and is the prevention of many diseases, including diseases of the musculoskeletal system. Training programs are regularly updated, so in the classroom it will be interesting for both beginners and advanced athletes. There are no complex movements or dance steps that are difficult to reproduce. Well, the versatility of the program makes it accessible for both men and women.
Many are attracted by the ability to independently select the working weight without the consent of the instructor. However, for beginners, such initiative is fraught with injuries of the elbow joints. And due to the wrong technique, you can damage your knees or lower back.
In order not to run into trouble, you need to prepare yourself for the upcoming loads:
In the first months of classes, you should take a bar or bar with a small weight. When the muscles get used, weight can be increased to 1.5-2.5 per arm and from 3.5 per leg.
Before training, you should ask the trainer how to squat, do lunges or a bench with weights. The right technique will protect you from injuries.
In training, you should not chase those who make movements quickly. At first, it is better to concentrate on their correctness, and the speed will come by itself.
Follow the requirements of the instructor, do not rush or make sudden movements. If there is doubt that the task is understood correctly, it is better to ask again.
Regularly attend workouts and avoid long passes – muscles lose their tone if they rest for more than 48 hours.
During the rest period, you can not engage in other power sports: the body must recover after the load.
In addition to certain difficulties for novice athletes, Body Pump has a number of contraindications. With varicose veins, problems with the musculoskeletal system, arterial hypertension, epilepsy and spinal injuries, this type of fitness is prohibited. A similar rule applies to cores and those undergoing postoperative rehabilitation. Everyone else can start classes with an instructor or train on their own at home. In any case, it will be useful for everyone to learn about the content of classes.
How is the training going?
Ideally, one lesson lasts 60 minutes. Training is divided into 10 segments, each of which passes under its own music track, designed for 4-5 minutes. For example, for the first and last song, a warm-up and a hitch are performed, respectively. Under the remaining eight athletes work out individual muscle groups. Between segments, there are small pauses in which athletes change pancakes on the bar.
The training itself is structured as follows:
The warm-up of all muscle groups is carried out with the lightest possible weight;
Squats use the muscles of the legs and buttocks. The heaviest weight is taken for this exercise;
The injection of pectoral muscles is performed either lying on a bench with a barbell, or with disks from a barbell. Alternatively, push-ups are provided. To strengthen the chest, it is recommended to take weight that is one and a half times higher than the warm-up;
Back exercises include bench presses and barbell pulls. Projectile weight – the middle ground between weights for legs and chest;
Triceps is pumped by insulating exercises with a disk or barbell. Push-ups are carried out with a narrow grip;
Biceps are developed by lifting the barbell and discs with different grip. Hand weight needs a little more warm-up;
Lunges are aimed at developing the muscles of the legs. This part of the workout is not complete without performing various variations of squats.
The humeral girdle is strengthened by push-ups with a wide setting of the arms, as well as dilutions or lifts of the arms with discs or barbell. As weights, you can take a light warm-up weight;
A set of exercises for the press includes injecting the cortex and oblique muscles of the abdomen, as well as various twists, trims, turns and elevations of the legs. Work is carried out with its own weight; no burden is required;
Stretching allows you to relax tense muscles, restore breathing and even out your pulse. This is a kind of hitch, which must be performed at the end of the workout.
This is an approximate diagram, but it gives an idea of the loads in Body Pump. In addition to the so-called full-fledged classes, there are training sessions, the time of which is only half an hour or 45 minutes. Typically, this format is designed for beginners, but some clubs practice an abbreviated version of Pampa, because they do not have hourly training.
When time is limited, it is not possible to include the entire amount of exercise in a workout. Therefore, in half-hour classes do not train biceps and triceps. There is also not enough time for the shoulder girdle, lunges and stretching, so athletes are trapped after training.
If the training lasts 45 minutes, the athletes have time to warm up and complete the main set and do a hitch. But the time to strengthen the hands is sorely lacking, so they have to work on their biceps and triceps on their own.
How to train at home?
If temporary or financial opportunities do not allow you to go to fitness clubs, you can organize a gym in one of the rooms of your own apartment. The room should be well ventilated, the music should be quiet, and clothing should be comfortable. Sports equipment (barbell, dumbbells) must be appropriate for the preparation of the athlete. Better if they are collapsible. This will complicate or simplify the training. As a rule, disks of different weights come with them. Pancakes of one, two and a half and five kilograms are suitable for the bar.
The Body Pump does not impose any special requirements on the shoes of those involved: it should be sports sneakers with soft soles that provide reliable support and shock absorption of the foot. Trainers may advise you to buy a step platform, but it is not something necessary. But the press mat is definitely useful.
With organizational issues, the issue is resolved. It remains to understand where to get a set of exercises for Pump training. Dozens of program recording discs are sold in stores. They cost a lot, and the content of classes is updated every three months.
It is more budgetary to take one or more classes in a fitness club, remember the sequence of exercises and at the same time check with the trainer the correctness of their implementation. And when the selected complex is fed up, no one forbids you to come to the gym in a few months and get acquainted with the news.
Program for beginners
The scheme of action is the same, but the training system for beginners and more advanced athletes varies significantly:
Training of novice athletes takes place at an average pace at a speed of 30 seconds for both phases of movement;
Beginners perform an exercise for each muscle group in two sets of 45 seconds with a break of 15 seconds;
Rest time for beginners is half a minute. The weight should be selected so that the load is palpable. But there should not be excessive weight;
The optimal number of classes for beginners is 2 times a week.
A set of exercises for beginners is simple. As a rule, these are basic exercises with weights: bench presses on the bench and torsion bar pulls, biceps and triceps lifts, Romanian pull and bench press. Lunges, squats, and abdominal exercises are also performed. The complex ends with mandatory stretching exercises.
The main task of the beginner is to follow the technique of the movements performed. As fatigue begins to fall, the head begins to slump, the back is slouching, shoulders are climbing over the ears. It is important to control yourself so as not to make such mistakes. Otherwise, there will not be much use from classes.
The pump-training program for trained athletes involves cycling the load and accelerating the pace. One cycle is executed after another, the runtime is the same as for beginners. Only trained people rest between cycles for two minutes. The most advanced perform the first two cycles two times (first-second and again first-second), and then proceed to the third. The first and second cyclic repetition is performed at the same pace, the movements are not delayed and are not forced. On rest between exercises is given only half a minute.
Often, homework hours adjust to work schedules and household chores. However, for them you can find the best time. For example, larks may well devote time to morning training from 10 to 12 hours, and owls – evening classes from 17 to 19. This time is considered the most productive, and classes during these hours contribute to the rapid achievement of the result.
Requirements for the execution technique are the same for all levels of preparation:
The back is straight, the shoulder blades are assembled;
Knees slightly bent;
During squats and lunges, the knees should not extend beyond the big toes;
When doing lunges and squats, you can take a little more weight to maximize the load on the legs and buttocks.
It does not hurt to decide on a training system. In practice, Pump Workout distinguishes 8 programs from which the athlete can choose the one that corresponds to his level:
Baileyks – consists of basic exercises that help to master the technique. Lead time: 10 minutes.
Challenge – is a general strengthening program and is a set of exercises with a bar. Exercises are performed in slow motion. Lead time: 25 minutes.
Barn – involves a gradual increase in pace and the addition of weight (up to 2.5 kg for men and up to 1.5 kg for women). Lead time: 35 minutes.
Shred – designed for intensive implementation of the complex. This program burns extra calories and forms a muscle corset. Lead time: 45 minutes.
Revolution – involves all muscle groups. In the course of the movement program, the number of repetitions grows to 800 times. Lead time: 55 minutes.
Extreme – held at the fastest pace. At this level, “burns" 550-600 calories.
Flow – is a set of stretching exercises, borrowed from yoga and aerobics. Stretching is allocated no more than 20 minutes.
Hardcore – is the strongest study of the abs and leg muscles. Lead time: 15-20 minutes.
All programs are adapted for independent studies, so it will be easy to master them even for a beginner.
Weight Loss Workout
So much is written and talked about about Pamp training programs. After all, interest in this area of fitness has a specific goal. It can be both weight loss and a set of muscle mass. In the first case, the practitioners just came to the address, because Pamp workouts help to lose weight in a short time.
For the best effect, you need to choose one of the fat burning programs (Shred, Evolution or Extreme) and train three times a week.
Trainers recommend alternating strength training with aerobic exercise, but such a schedule exhausts an unprepared person. Therefore, it is better to start with Pamp training and give yourself time to recover. And as weight decreases, you can add a 20-minute cardio in the form of classes on the stepper or treadmill.
Nutrition for Pamp Workouts
In achieving the goal, nutrition plays an important role. Hungry and low-calorie diets under Pamp-system loads are strictly prohibited, a rationally balanced diet is recommended.
Nutritionists advise to adhere to the following scheme: 1.5 g of protein and 1 g of fat per 1 kg of athlete's body weight. The amount of carbohydrates that are stored in extra pounds should be calculated based on individual characteristics and physical activity.
If an athlete spends a lot of time on his feet, the extra calories will burn themselves. If he is a homebody, for the sake of the result he will have to sit on a strict low-carb diet, which virtually eliminates the use of sweets and pastries.
Training and nutrition for gaining muscle mass
Practice has shown that Pamp workouts contribute to muscle growth. It is only necessary to increase the weight of the barbell or dumbbell and eat right. To achieve the result, the amount of protein needs to be increased, and the fat should be reduced.
It is recommended that you include supplements such as protein, which is a source of amino acids, in your diet. Creatine improves stamina and strength. BCAA provides muscle extra protection against destruction. Isotonic will make up for electrolyte loss.
In addition to sports nutrition products, it is worth paying attention to vitamin and mineral complexes. If there is a lack of energy, you can take green tea extract or encapsulated caffeine.
Less Pump Workouts
Pump training has a significant drawback. There are very few trainers in our country who are certified by Les Mills, the company that developed this fitness program. A certified instructor receives an appropriate license, which gives him the right to conduct classes in Pamp training.
There are frequent cases when unscrupulous advertisers lure customers into classes that have nothing to do with the original methodology. No updates to music tracks or training programs are expected in this case. To save time and money, it is worth asking about the license of the trainer already at the stage of recording for training. If one is not available, it is better to contact another fitness club with more professional personnel.
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