Annette Lacefield is a fitness instructor and personal trainer at Towne Fitness Club, LaGrange, Ga.
For 27 years, Lacefield has been working in the fitness industry, which has come a long way from her college days of teaching jazzercize and floor aerobics with nothing but on-the-job training.
Today she teaches Body Attack and Body Pump, which are both part of the Les Mills fitness company and require certification and instructor training. She is also a certified personal trainer.
Lacefield enjoys instructing Body Attack because it’s a great cardiovascular workout and it incorporates plyometrics and conditioning.
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“You’re gonna be fit,” she said.
It takes about three weeks to start noticing results if you’re already in good shape, but those who are less fit will notice increased energy in that same time frame.
The Workout: Body Attack is a one-hour class that predominately focuses on building cardiovascular endurance. The workout is set up in intervals of high cardiovascular intensity and muscular conditioning. Some moves to expect include running, high knees, push ups, kicks, squats and abdominal exercises. Body Attack is inspired by athletes, so there is some agility and plyometrics thrown in as well.
Sweat Factor: It’s a high-intensity, nonstop cardio class. Expect to be drenched by the end.
Difficulty Level: Like many classes offered through Les Mills fitness programs, there are high and low options for Body Attack.
“Any class is hard at first because you don’t know what the movements are,” said Lacefield, adding that a move called the Superman and the plyometrics, or jumping exercises, are where beginners tend to have the most difficulty.
Average Calories Burned: Lacefield said 800-900 is possible if all the high-impact options are taken; the average falls to about 500 for the low-impact options. However, the plyometrics acts similarly to strength training in activating an “after burn.” Essentially, your body will continue burning calories after you’re done exercising because you’ve worked large muscle groups.
Commitment: Towne Fitness Club requires a 24-month contract at $39 per month, but one-day trial passes are available.
Perks: A membership to Towne Fitness Club includes cardio, strength and free weight equipment; three complimentary fitness/training sessions; child care; tanning; locker service with showers and saunas; a fruit, smoothie and protein shake bar; and racquetball/squash courts.
Other fitness classes offered include Body Pump, Body Flow, Body Combat, pilates, yoga, step aerobics, RPM and senior classes.
The Afterglow: The name says it all — this class will attack your body. I was sweaty and out of breath, but the abdominal work and stretching with the lights turned low was a great ending.
My legs, specifically calves and thighs, were sore the next day.