Thursday, Jul. 16, 2009

Fitness Profile: Give your muscles a lift with BodyPump

One-hour class tones muscle, improves posture

Lisa Horn has been a certified BodyPump instructor at Fitness for Women for four years, but she’s been taking the class for 10.

“This is my love, not my job,” said Horn, a full-time hair stylist. She also instructs BodyAttack at the gym.

BodyPump is designed for ages 14-75 and focuses on strength, general fitness, shaping and toning muscles and improving bone density, according to literature.

Horn stresses that core training is the biggest benefit, especially for the older generation.

“Being able to, if you fall, catch yourself. (BodyPump) is going to keep you in good posture, keep your back aligned,” she said.

Horn recommends taking the class three days per week for six weeks to see results. “I can change your body in six weeks,” she said.

The Workout: This one-hour class uses a barbell to add weight to many common fitness moves, such as squats, chest press, deadrow, clean and press, bicep curl and lunges. Horn calls the exercises “old school, but faster.”

Four times per year a new version of BodyPump is launched, featuring new songs and new exercise routines. The same music plays for two weeks, then it changes. The newest version, BodyPump 70, was launched Monday.

Sweat Factor: I didn’t sweat as much as I thought I would, but I also started with lighter weights. Horn stressed the importance of perfecting form before loading on the weights.

Difficulty Level: The moves are all pretty common to exercise routines, but they’re all weighted with lots of repetition. Maintaining balance and moving properly from one position to another can be challenging. Horn said the clean and press is often the most difficult for new participants to do properly.

Average Calories Burned: 600 per 1-hour session, plus Horn added that strength exercises can keep your body burning calories up to 1-2 hours post-workout.

Commitment: Fitness for Women does require a contract and you must be a member of the gym to participate in their group fitness classes. There is an additional fee for taking BodyPump classes, as well, due to Les Mills franchising fees.

Perks: Fitness for Women offers a full-range of weight machines, cardio machines, tanning beds, childcare and a dressing room complete with showers and a sauna. The other classes they offer include BodyAttack, Yoga, Pilates, Yogalates, Light & Lean, Step, Circuit and the newly launched Zumba.

Fitness for Women is also affiliated with Gold’s Gym. A membership at Fitness for Women will work at all Gold’s locations and a Gold’s membership will get you into Fitness for Women.

The Afterglow: I expected to feel more worn out at the end of the class, but toward the end of the day my quads were starting to ache. The day after, every movement reminded me of the all the lunges and squats. I have to admit that I love it. When I feel sore the next day, I feel like I’ve had a really good workout.

Contact Katie Holland at 706-571-8515