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    Body Pump Technique For Beginners

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    fjcullen
    This document provides guidelines for recommended weight levels for different experience levels in a BODYPUMP resistance training class. It recommends lighter weight for beginners in their first 12 classes or 3 months, and heavier weights for intermediates who have attended 12-60 classes over 3-9 months. A study is summarized that found diet plus aerobic training plus weight training resulted in significantly more fat loss than diet alone or diet combined with only aerobic training, showing resistance training is important for fat loss.

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    Body Pump Technique For Beginners

    Uploaded by

    fjcullen
    1K views1 page
    This document provides guidelines for recommended weight levels for different experience levels in a BODYPUMP resistance training class. It recommends lighter weight for beginners in their first 12 classes or 3 months, and heavier weights for intermediates who have attended 12-60 classes over 3-9 months. A study is summarized that found diet plus aerobic training plus weight training resulted in significantly more fat loss than diet alone or diet combined with only aerobic training, showing resistance training is important for fat loss.

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    This document provides guidelines for recommended weight levels for different experience levels in a BODYPUMP resistance training class. It recommends lighter weight for beginners in their first 12 classes or 3 months, and heavier weights for intermediates who have attended 12-60 classes over 3-9 months. A study is summarized that found diet plus aerobic training plus weight training resulted in significantly more fat loss than diet alone or diet combined with only aerobic training, showing resistance training is important for fat loss.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views1 page

    Body Pump Technique For Beginners

    Uploaded by

    fjcullen
    This document provides guidelines for recommended weight levels for different experience levels in a BODYPUMP resistance training class. It recommends lighter weight for beginners in their first 12 classes or 3 months, and heavier weights for intermediates who have attended 12-60 classes over 3-9 months. A study is summarized that found diet plus aerobic training plus weight training resulted in significantly more fat loss than diet alone or diet combined with only aerobic training, showing resistance training is important for fat loss.

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    9B7IIJ;9>D?GK;$J>?I?IIK;08E:OFKCF$

    he research is pretty clear on the


    benefits of resistance training. If you
    want to achieve permanent fat loss,
    get toned, avoid osteoporosis and
    even boost your cardiovascular health1,
    you need to include some weight training in
    your workout schedule.

    challenging your body for the best, longterm results.

    If youre new to resistance, or you just love


    the buzz of group X classes and great
    music, BODYPUMP is a great place to start.

    If youve been training for more than a


    year, you should aim to be working with
    the top-end intermediate weights as
    shown in the table. If you follow a regular
    training programme (2-3 times a week),
    follow guidelines and regularly progress
    the weights, this weights range is easily
    achievable within the period given.

    Class kicks off with a warm-up using light


    weights before your instructor guides you
    through a session designed to hit you from
    every angle, including your chest, back,
    shoulders and abs. Finally, youll get a
    chance to prep and repair your muscles
    with stretches and lower-tempo work.
    Theres a new routine and new music
    every three months so youre constantly

    9E79>?D=
    =K?:;B?D;I

    JH79A

    To get the most out of your progression to


    BODYPUMP pro, keep our weights guide
    on file and check in regularly.

    >EMCK9>I>EKB:OEK8;B?<J?D=5

    If youre very new to BODYPUMP, or are


    coming back to class following injury or
    other event, speak to your instructor for
    individual advice.

    H;9ECC;D:;:M;?=>JA=
    BEGINNER

    INTERMEDIATE

    (0-12 classes, 0-3 months)

    (12-60 classes, 3-9 months)

    2.5

    3-5

    3.5-5

    6-15

    2.5

    4-10

    3.5-5

    5-11

    Warm-up

    Go light

    Squats/legs

    Increase x2 or x3

    Chest

    Reduce by a third or a half

    Back

    Add 1 or 2kg

    Triceps/arms

    Slightly heavier than warm-up

    2.5

    3-6

    Biceps/arms

    Slightly heavier than warm-up

    2.5

    3-6

    Lunges/legs

    As chest/back

    2.5 or no weight

    4-10

    Shoulders

    Slightly heavier than warm-up

    1.75-2.5

    3-6

    Abs

    Generally no weight

    Cool-down

    No weight

    :E;I?JMEHA5
    In a study2 looking at the effects
    of resistance training, researchers
    compared a diet group, a diet plus
    aerobic training group, and finally a diet
    plus aerobic training plus weight training
    group.
    After 12 weeks, the diet group had lost
    14.6lbs of fat, the aerobic group had lost
    15.6lbs of fat, while the weight training
    group had lost 21.1lbs of fat.
    The inclusion of weight training resulted
    in a much higher level of fat loss than
    dieting alone. More significantly, the
    addition of aerobic training to dieting
    resulted in a total loss of only one pound
    more than dieting alone not much
    return for a significant amount of aerobic
    training.
    1. www.fitpro.com/news
    2. Kramer V et al (1999), Influence of exercise training
    on physiological and performance changes with weight
    loss in men, Med. Sci. Sports Exerc., 31(9):1320-1329.

    Want to teach BODYPUMP? Training routes, funding and the inside angle on what the works like: www.fitpro.com/lesmills

    12 | KIA ORA

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