BODYPUMP STRENGTH TRAINING
Even though I was either running, biking or swimming daily I knew, as a senior, that I also needed regular strength training for muscle power, coordination and balance. In the past I’d used machines at gyms to increase strength but found them rather boring. Then, a couple of months ago, I began attending BodyPump™ classes at the Ventura YMCA. The 60-minute classes are performed to music using free weights, barbells and aerobic steps. The focus is towards muscle endurance by moving comparatively light weights and high repetition movements. It’s fast moving, with some 800 total reps during the hour class.
According to their website, “BodyPump will sculpt, tone and strengthen your entire body, fast! … You’ll burn fat, gain strength and quickly produce lean body muscle conditioning.” The program is created and distributed globally by Les Mills™ International. Every week some 5.5 million people attend a Les Mills class in 17,500 licensed health clubs in over 100 countries.
The classes are choreographed with eight separate muscle-group specific songs or “tracks” along with an opening warm up track and closing cool-down track. Included are squats, chest press, dead row, clean and press, press pullover combo, lunges and reverse curl.
The classes I’ve attended were usually full, with some 30 persons—including a number of seniors—spacing themselves evenly over the room. Each participant chooses his or her barbell and free weights based on their experience and the exercise. Since I hadn’t lifted in quite a while, I began with extra-light plates and free weights.
As a novice to BodyPump, I received much-needed support from Kim, our super instructor. She, along with some friendly group participants, advised me on positions. Even so, I felt I was doing some (most!) of the moves wrong. After a couple of classes I hired Kim for an hour personal lesson on the proper forms. You can also view the proper techniques with YouTube videos.
BodyPump classes are fun and the hour goes by quickly. I began by attending only once a week, but this wasn’t enough to add muscle strength. Now that I’m going twice a week I’ve been able to move up to heavier weights.
If you think BodyPump might be a program you’d like to try, just visit their website, www.lesmills.com, to locate a class near you. And let me know your opinion