Category: General News

ALL YOU NEED TO KNOW ABOUT BODYPUMP
By Emma Hogan for Fit Planet

BODYPUMP is a barbell workout designed to get you lean, toned and fit. The combination of scientifically-backed moves, motivating instructors and great music helps you achieve much more than you would on your own.

WHY DOES BODYPUMP WORK? The effectiveness of BODYPUMP comes from The Rep Effect, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle.

HOW MANY CALORIES DO YOU BURN DOING BODYPUMP? While you can expect to burn around 560 calories* during a 55-minute BODYPUMP workout, it’s the building of lean muscle mass that provides the long-term benefits. By building lean muscle mass you increase your body’s ability to effectively burn calories in the long term as the extra muscle will raise your metabolism. Read more about this here.

HOW OFTEN SHOULD YOU DO BODYPUMP? BODYPUMP challenges all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Add two or three cardio classes into the mix and you’ll shape and tone your body in no time.

WHAT EXERCISES DO YOU DO DURING BODYPUMP? A 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. While instructors will often mix and match the tracks, you can always expect to do a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. And, more often than not you’ll find push ups, chest presses, overhead presses and crunches are part of the mix too.

DOES BODYPUMP REALLY GET RESULTS? BODYPUMP really is the ultimate calorie burning resistance training workout. A ground-breaking new study shows that BODYPUMP generates a long-term calorie burning response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus. This is backed up by research highlighting that the fast tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. Studies also show that the high-repetition, low-load training of BODYPUMP can aid bone density and reduce the risk of osteoporosis.

HOW MUCH WEIGHT SHOULD I LIFT DURING BODYPUMP? There’s no pressure to lift heavy in a BODYPUMP class. In fact, the whole workout is structured around high repetitions using light weights. However, continual progression is the key to getting the most out of any strength training, so you need to lift more weight as you get stronger. If a BODYPUMP workout is not getting you hot and sweaty, and you’re not hanging out for the end of each track then it’s likely that your resistance is too light. We suggest you pick a couple of tracks where you think you can lift a heavier weight and add an extra weight plate to your bar. Remember, if at any time you feel that the weight you are lifting is compromising your technique stop for a few reps and reset – or simply drop your weight slightly.

HOW STRONG DO I NEED TO BE? In a BODYPUMP workout there are options to suit every ability. If you’re new to the workout start with very light weights (or even just the bar). Perhaps just do the first four or five tracks a couple of times a week. You’ll find your fitness and strength improves over a number of sessions.

WHAT DO I NEED FOR A BODYPUMP WORKOUT? BODYPUMP uses a weight bar and weight plates and a step. You’ll need to wear comfortable workout clothes and supportive shoes, and bring your own drink bottle and a sweat towel.

CAN I DO BODYPUMP WHILE PREGNANT? Plenty of people do BODYPUMP during pregnancy. If you’re pregnant and keen to do BODYPUMP we suggest seeking the advice of your doctor or midwife, as they have the best understanding of your personal medical history. If you can, chat to your instructor beforehand and let them know you’re pregnant – they will be able to coach you through the pregnancy modifications during the class.

CAN I SUGGEST A SONG FOR BODYPUMP? Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion!

HOW DO YOU BECOME A BODYPUMP INSTRUCTOR? The first step to becoming a BODYPUMP instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll get assessed and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a BODYPUMP instructor here.

WHERE CAN I DO BODYPUMP? You can find a BODYPUMP class at the Downtown YMCA.

If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.

 

ALL YOU NEED TO KNOW ABOUT RPM
By Emma Hogan for Fit Planet

Shift your fitness into a higher gear with a fun, no-impact indoor cycling class that drives serious results.

WHY DOES RPM WORK? RPM™ combines hit music with the motivational power of an inspiring Instructor leading you on a journey of hill climbs, sprints and flat riding. The workout is based on the science of Cardio Peak Training, which involves maintaining your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 per cent of your max). This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.

HOW MANY CALORIES DO YOU BURN DOING RPM? RPM is a great no-impact way to improve aerobic fitness and lose body fat. In a 45-minute workout you can burn up to 675 calories, trim your tummy and tone your legs.

WHAT DO YOU DO DURING RPM? The best thing about RPM is that there are no fancy moves to master. It’s pretty simple, you jump on a bike and pedal. But that doesn’t mean it’s monotonous. Your instructor will lead you through all the basic cycling stances and you can expect simulated hill climbs, sprints, interval training and more. The workout is carefully structured to push you to your cardio peak before you ease back down.

DOES RPM REALLY GET RESULTS? Researchers believe it’s the varying levels of intensity you get from an RPM workout that are key to maximizing muscle adaptions and producing comprehensive health benefits. A study of exercisers completing three RPM workouts a week showed that just eight weeks of RPM can improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels.

HOW EXPERIENCED DO YOU NEED TO BE? You don’t need any riding experience to enjoy the benefits of RPM. The instructor will coach you through the workout and as you control your personal pace and resistance levels you can build the intensity to suit your ability. RPM has proven to be particularly good for new exercisers keen to establish a regular fitness regime. During an eight week study of RPM newcomers the vast majority of exercisers didn’t miss a class. ”This speaks volumes about the enjoyable nature of the workout and its positive effects,” says Bryce Hastings, Les Mills Head of Research.

HOW CAN I INCREASE THE CHALLENGE? If you want to take the intensity of your RPM workout up a notch all you need to do is spin the resistance dial on your bike – adding more resistance challenges your muscles and intensifies the cardio challenge.

HOW OFTEN SHOULD YOU DO RPM? For awesome results we recommend you do RPM 2-3 times a week. It’s a great idea to complement your RPM workouts with some strength training, such as BODYPUMP, and some core training and flexibility work.

WHAT DO YOU NEED FOR AN RPM WORKOUT? An indoor cycle is all you need. You can do RPM in normal workout gear and shoes. If you want to make the ride more comfortable riding in cycle shorts can be a great option. You can also choose specialized cycle shoes if you wish.

CAN YOU DO RPM WHILE PREGNANT?  Many people do RPM classes throughout their pregnancy. Before you begin we recommend talking with your doctor or midwife who will advise you appropriately, as they have the best knowledge of your medical history. It’s also important to let your Instructor know you’re pregnant so they can suggest some modifications for you throughout the class.

CAN YOU SUGGEST A SONG FOR RPM? Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion.

HOW DO YOU BECOME AN RPM INSTRUCTOR? The first step to becoming a RPM Instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll be assessed, and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a RPM Instructor here.

WHERE CAN I DO RPM? You can find a RPM class at the Downtown YMCA

If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.

ALL YOU NEED TO KNOW ABOUT BODYFLOW By Emma Hogan for Fit Planet

A motivating blend of yoga, tai chi and Pilates, BODYFLOW will improve your mind, your body and your life.

WHY DOES BODYFLOW WORK? BODYFLOW™ features a scientifically-backed combination of simple yoga moves, with some elements of Tai Chi and Pilates. The moves are carefully curated to strengthen your entire body and increase flexibility, and it’s all set to the perfect music to unwind to – so it’s easy to forget that you’re challenging your body and changing it for the better.

HOW MANY CALORIES DO YOU BURN DOING BODYFLOW? During BODYFLOW the focus is on improving functional core strength, enhancing joint mobility and creating a sense of wellbeing and calm, not calorie-burn. So we suggest you forget about burning calories and instead embrace the increased flexibility, improved strength and reduced stress that BODYFLOW brings.

WHAT EXERCISES DO YOU DO DURING BODYFLOW? BODYFLOW lasses begin with a Tai Chi-inspired warm up, where a focus on breathing sets you up for what is to come – an invigorating series of sun salutations, warrior sequences, hip openers, twists, and some Pilates-inspired core training. The workout closes with a period of relaxation.

DOES BODYFLOW REALLY GET RESULTS? Whether you want to build physical or mental strength, BODYFLOW will make it happen. In a study from Roehampton University in the UK, scientists showed that BODYFLOW can help reduce body fat, increase back strength, improve flexibility and ease anxiety. BODYFLOW has also been shown to drive significant improvements in balance and gait speed, which is a great indicator of increased vitality.

HOW EXPERIENCED DO YOU NEED TO BE? Not at all! If you haven’t tried yoga before then BODYFLOW is a great introduction. Follow your instructor and they will show you all of the appropriate options – don’t worry about what others are doing, just do what feels good for you. When you’re just starting out it’s a good idea to just do the first three or four tracks. And commit to a few sessions from the start, as it can take a few classes to feel comfortable with all of the moves.

HOW OFTEN SHOULD YOU DO BODYFLOW?  Just one class a week is all it will take for you to start enjoying the benefits of BODYFLOW. If you’re able to make time for three classes a week you’ll see the physical and mental benefits really shine.

WHAT DO YOU NEED FOR A BODYFLOW WORKOUT? You can use a yoga mat if you fancy, but you don’t need one. You also don’t need any shoes. Simply wear comfortable workout clothes, and ideally have something warm to put on during the final relaxation track.

CAN YOU DO BODYFLOWWHILE PREGNANT? If you’re pregnant, regular BODYFLOW an suggest some modifications for you throughout the class.

CAN YOU SUGGEST A SONG FOR BODYFLOW? Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion.

HOW DO YOU BECOME A BODYFLOW INSTRUCTOR? The first step to becoming a BODYFLOW Instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll be assessed, and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a BODYFLOW Instructor here.

WHERE CAN I DO BODYFLOW? You can find a BODYFLOW class at the Downtown YMCA.

If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.

 

 

By Emma Hogan for Fit Planet

BODYCOMBAT is an energy-packed mix of martial arts moves that will get you fit, fast and strong – and leave you feeling fierce and empowered.  

WHY DOES BODYCOMBAT WORK?
BODYCOMBAT™ features a scientifically-backed combo of some of the most empowering and effective martial arts moves. The addition of motivating Instructors and amazing music is what pushes you to your true training potential. The workout is based on the science of Cardio Peak Training, which involves maintaining your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 per cent of your max). This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.

HOW MANY CALORIES DO YOU BURN DOING BODYCOMBAT? 

You can expect to burn around 740 calories* during a 55-minute BODYCOMBAT workout. You’ll also build cardio fitness, tone and shape the arms, back and shoulders, train your legs and condition your core.

WHAT EXERCISES DO YOU DO DURING BODYCOMBAT? 

BODYCOMBAT features moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. But don’t fret, you don’t need any martial arts experience – during the warm up you’ll be coached through all the different movements. You can expect to power through invigorating sets of hooks, jabs and uppercuts, and there are plenty of kicks and high knees too. You’ll also benefit from functional training moves such as lunges, squats and push ups.

DOES BODYCOMBAT REALLY GET RESULTS? 

Not only is BODYCOMBAT a calorie killer, it truly is a full-body workout that builds upper and lower body strength and delivers phenomenal core training. Research shows that, compared to the common crunch, moves such as front kicks and fast alternating jabs are superior – and the core training you get during a BODYCOMBAT workout is equivalent to 1700 crunches.

HOW FIT DO YOU NEED TO BE? I

n BODYCOMBAT there are options to suit every ability and your instructor will coach you through all the moves. When you’re just starting out it’s a good idea to just do the first three or four tracks of the workout. And remember, it might take a few sessions for you to get a feel for it – but you’ll soon be hooked!

HOW OFTEN SHOULD YOU DO BODYCOMBAT?

For awesome results we recommend you do BODYCOMBAT two to three times a week. Add a couple of weights-based workouts and some core and flexibility training into the mix and you’ll shape and tone your body in no time.

WHAT DO YOU NEED FOR A BODYCOMBAT WORKOUT?

You don’t need any equipment. It’s a good idea to wear supportive shoes and comfortable workout clothes (avoid tight shorts as they can really restrict your moves). You’ll also need a drink bottle and a sweat towel.

CAN YOU DO BODYCOMBAT WHILE PREGNANT?

It’s not a good idea to do BODYCOMBAT while you’re pregnant. During pregnancy the release of hormones such as oestrogen and relaxin can result in joints being less stable – so the kicks in BODYCOMBAT may adversely affect the hip and pelvis.

CAN I SUGGEST A SONG FOR BODYCOMBAT?

Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion.

HOW DO YOU BECOME A BODYCOMBAT INSTRUCTOR?

The first step to becoming a BODYCOMBAT Instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll get assessed and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a BODYCOMBAT Instructor here.

WHERE CAN I DO BODYCOMBAT?

You can find a BODYCOMBAT class at the Downtown Y.   Alternatively, check out LES MILLS On Demand and do BODYCOMBAT anytime, anywhere.

If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.

This piece originally appeared on “https://www.lesmills.com/fit-planet/fitness/all-you-need-to-know-about-bodycombat/”/>lesmills.com