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Summertime has arrived and for many of us that means spending more time in the great
outdoors – hiking, boating, cycling, visiting amusement parks, or just laying on
the beach soaking in the sun. And we all know what that means……less clothes to cover
our winter bodies!
Our response: fear, anxiety, self-consciousness, ugh! But we don’t have to have
those negative thoughts. Wouldn’t it be great to strip down for summer feeling nothing
but pride in your body and how you look and feel?
Enter BODYPUMP™. It is one of the very best ways to get in shape for anytime of
the year, especially those warm summer months when clothing can get a bit skimpy!
BODYPUMP™ is one of many strength training programs that build power and muscular
endurance and make you look and feel great! Last quarter we focused on cardio training
and its effect on burning calories. Strength training is equally important in burning
calories, being fit and looking good.
The truth is that the #1 way to burn more calories and increase our metabolism
is the old-fashioned way - by moving more. And moving more = aerobic exercise and
strength training. Both are important. Most of us understand why aerobic exercise
helps us burn calories, but what about strength training?
Besides looking and feeling great, here are a few more compelling reasons why
you should pick up those weights and get started today:
Adults who do not strength train lose between five to seven pounds of muscle every
decade. While cardio exercise improves our cardiovascular fitness, it does not prevent
the loss of muscle tissue.
Research shows that adding three pounds of muscle increases our resting metabolic
rate by 7 percent, and ups our daily calorie requirements by 15 percent. The average
adult experiences a 2 to 5 percent reduction in metabolic rate every decade of their
life, so strength training can help make up for that loss.
Research shows that doing 25 minutes of strength exercise, three days a week can
increase muscle mass by about three pounds over an eight-week training period. After
that, muscle mass will continue to increase, but gains will differ from person to
person.
Increasing your muscle mass will increase your calorie burn, thereby reducing
the likelihood of fat accumulation. When you strength train, you build muscle and
muscle burns more calories than body fat. Research shows that 10 pounds of muscle
burns 50 calories in a day spent at rest, while 10 pounds of fat burns 20 calories.
Studies show that strength training results in significant increases in bone density,
which is important because we naturally lose bone density as we age. In this way,
strength training helps protect against fractures, shrinking and osteoporosis.
Strength training alone has been shown to reduce resting blood pressure significantly.
Combining strength and aerobic exercise is an even more effective means of improving
blood pressure readings.
Years of research on strength training and back pain show that strong back muscles
are less likely to be injured than weaker back muscles. Because over 80 percent
of Americans experience back problems, all adults should attempt to strengthen these
muscles properly.
Studies show that sensible strength training eases the pain of osteoarthritis
and rheumatoid arthritis. This is good news, because most men and women who suffer
from arthritis pain need strength exercise to develop stronger muscles, bones, and
connective tissue.
Common belief suggests that a thin person's metabolism is high and an overweight
person's metabolism is low. But this isn't usually the case. Weight isn't necessarily
directly linked to metabolism.
Instead, weight is fully dependent on the balance between calories consumed versus
calories burned. Take in more calories than your body needs, and you gain weight.
Take in less and you lose weight. Metabolism is the engine that burns these calories.
It may seem logical to think that significant weight gain or being overweight is
related to a low metabolism. In reality, it's very uncommon for excess weight to
be related to a low metabolism.
More likely, weight gain is due to an energy imbalance — more calories coming in
than are going out. To lose weight, you need to create an energy deficit by eating
fewer calories, and increasing the number of calories you burn through physical
activity.
Regular aerobic exercise is an excellent way to burn calories. Strength training
exercises are also important because they help counteract muscle loss associated
with aging. And since muscle tissue burns more calories, muscle mass is a key factor
in weight loss.
So what are you waiting for? Summer is the perfect time to try BODYPUMP™ and improve
your muscular endurance, strength and metabolism so that you can feel confident
hitting the beach in that bathing suit!!!
During the month of August, Lifestyle Family Fitness will be highlighting all of
our Group Fitness classes, including BODYPUMP™. All month, members and non-members
alike are invited to try one of our classes, for free. Sample and orientation classes
will be held throughout the month for those who are not yet ready for a full class,
but want to give Group Fitness a try.
Not all classes are offered at all locations. Please check your local Lifestyle’s
Group Fitness schedule for class availability and times. Or visit our website at
LFF.COM.
Like all of our group fitness classes, a new BODYPUMP™ class is released every
three months with new music and choreography. Some muscle soreness is natural in
the days following your first class but this will quickly disappear as your body
adjusts to working out with weights.
You’ll use a step platform, a bar and a selection of weights. If you’re new to
resistance training, or if you’re out of shape, you should start with light weights.
After a few classes you’ll know how much weight is right for you. If you’re unsure,
ask your instructor.
Get your body moving, using light weights only.
Use heavier weights in squat moves that target the big muscle groups and burn
lots of calories.
Lie back on the step to work the chest, shoulder and triceps.
Targets the back with lifts and presses.
Isolate and tone the arm muscles in these two tracks.
Targets the legs and shapes and tones the butt.
Target the entire shoulder area.
Builds support and strength in the core.
Stretches the muscles to increase flexibility and reduce risk of muscle soreness
and injury.
Comfortable workout clothes, gym shoes, drink bottle & towel and attitude! We
supply everything else.
We recommend two to three classes a week. Your body needs recovery time between
workouts so rest at least one day between classes.
Once you’ve started BODYPUMP™, your muscles will quickly adapt to this type of
workout and you’ll notice strength gains as your body gets used to lifting weight.
As your strength improves, you’ll start to see fat loss and improved muscle tone.
Don’t overdo it – if you start to increase the weights too quickly, you could suffer
injury. Physical activity isn’t a quick fix – it should become a part of your lifestyle.
Go for it! Get PUMPED and get out on that beach! If you’d like to know more, talk
to us or visit our website LFF.COM. Here you’ll find a list of all of our Group
Fitness classes and a link to a section called Learn the Moves where you can try
some of the key BODYPUMP™ moves in the comfort of your own home!
BODYPUMP™ IS THE ORIGINAL BARBELL CLASS THAT STRENGTHENS YOUR ENTIRE BODY. This
60-minute workout challenges all your major muscle groups by using the best weight-room
exercises like squats, presses, lifts and curls. Great music, awesome instructors
and your choice of weight inspire you to get the results you came for – and fast!
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Burn up to 600 calories per class for fat loss.
Improve your strength.
Shape and tone your muscles.
Improve your bone density (helps ward off osteoporosis).
Give you a sense of achievement.
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Your instructor is there to make sure you do everything correctly, but try to
remember:
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Good posture is the foundation of all exercise – especially weight training.
Focus on learning the right technique at the beginning.
Work continuously at perfecting your technique.
Don’t overdo the weights – start gradually increasing them after four to six weeks.
Perform the movements with control – smooth actions, not jerky.
Always keep your joints slightly bent, don’t lock out.
Keep focused on the working muscles and stabilizing the others.
Listen to your body – it will tell you if something is not right.
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