Body Pump: What is it?
We start from a premise, any sport - if done correctly, with steadiness and determination - it can only bring benefits to the body and mind; every fitness center in the world nowadays offers various activities or disciplines (more or less "miraculous") often too tiring, monotonous or interminable: this is not the case with BODYPUMP, a discipline "young", suitable for anyone and constantly evolving.
The discipline (and registered trademark) BODYPUMP includes a series of training sessions by group combined between aerobic gymnastics e exercises with weights conceived by New Zealander Phillip Mills, son of Leslie Mills (olympic athlete and founder of the chain of fitness centers Les Mills World of Fitness) in December 1991 with a well-defined purpose: "get men into the aerobics room" or "bring men into the aerobics room".
To date there are about 14.000 club scattered in more than 80 countries around the world (including your country) and approximately 70.000 Les Mills International qualified instructors.
Training Composition
BODYPUMP "classes" have one duration - more or less standard - of 55 minutes training full-body, which involves 8 of the main muscle groups; for each class they are played 10 music tracks (specially chosen by qualified trainers Les Mills) lasting from 4 to 6 minutes each, that is the same time taken for the training of each muscle group; this practice (typical of aerobic gymnastics) aims to create a "Musical journey" and therefore increase the coordination of movements as well as providing numerous benefits during the workout itself, as explained in my previous article.
Each training session consists of 3 moments: you always start with a heating to get the body moving and slowly start working the muscles with the help of a light weight; we then focus on one muscle group at a time, thus starting to work to achieve “THE REP EFFECT”, a type of training that allows you to "Run out" muscle masses with weights ranging from light to moderate, achieving a high number of repetitions (about 800 total) in each single workout; the session ends with a well-deserved phase of cool down and stretching where the muscles stretch thus assisting the body for a quick recovery.
Tools, Exercises and Load
For BODYPUMP training sessions they are not necessary special tools, only a barbell, weights (with handles that allow their use even in the free body) and a step (also used as a bench) are used.
The exercises performed during the session are mostly of type multiarticular and include some variants (with slightly changed names) of the classics squatting with barbell, chest press, deadlifts, barbell rowing, lunges, french press and military press; to be performed - obviously - with a load of work adequate to the athletic condition of each participant (which hovers around the 30% of the maximum load with forced breaks of one minute between one exercise and another) and such as to allow a high number of repetitions for each exercise.
Benefits and Advantages
As we have seen, the cargo submassimale used during training and the high number of repetitions for each muscle group is the basis (indeed, it is the basis) of this discipline; thanks to this combination (light loads and high repetitions) the so-called pumping of the muscles (here is the explanation of the origins of the name BODYPUMP) on the muscle bands of type slow o resistant, which are sprayed with blood because of the protracted effort thus improving, not only the endurance anaerobic, but also - when the intensity is higher - that too aerobics.
In terms of benefits for the body, the above results in a physical and functional improvement: the reserves of glycogen increase (and the muscles become - pass me the repetition - more "pumped"), the network vascular capillary peripheral improves, an increase is observed i mitochondria (the intracellular "units" that supply energy to the cell), the articular cartilages are more hydrated, both tendons that the bones they undergo a strengthening and finally they are disposed of more quickly toxins present inside the body; it is also scientifically proven like any workout performed with overloads (therefore not only BODYPUMP) is able to increase the metabolism baseline for at least 10 hours following the workout, a classic aerobic gymnastics session instead does it only for a few hours.
"Disadvantages"
One of the disadvantages of BODYPUMP (or advantage for some) is precisely the continuous use of submaximal loads which therefore does not allow the execution of force with maximum loads like in Bodybuilding, this makes it - of course - unsuitable for anyone looking for maximum hypertrophy e growth muscle that should therefore prefer the classic workout in the weight room.
Another weakness is the lack of exercises complementary of isolation, this does not fully allow for the targeted improvement of a particular muscle or muscle group needy.
It is important to remember that BODYPUMP should be avoided if your goal is the slimming from a situation of overweight or obesity as pumping does not significantly affect the fat reserves.
In conclusion
I would like to point out that although it is a patented discipline, it is possible to perform (possibly under the supervision of an instructor) the same exercises in one any gym equipped with barbells, weights and steps (That's right, all of them!), for music just use the earphones and draw inspiration from the numerous playlist on the Web.
BODYPUMP however remains a much more discipline functional and fun than many other unscrupulous activities organized by "instructors" (or presumed) in many fitness centers.
To further increase the "pumping" effect e direct il Blood flow towards the muscles in exercise you could try Nitro Extreme in the 60 minutes before the workout while, to promote the recovery and muscle growth, the intake of whey protein is recommended.
