There are several things you will learn from BodyPump. Start out light if you’re a newbie. Lifting weights by themselves is not the way to bulk up. Lifting weights will make you strong. Your form is very important. Using weights can be a good cardio workout.
What Is A BodyPump Workout?
BodyPump is a barbell workout laid out with the purpose of getting the person working out lean, toned, and fit. This combination of scientifically proven moves, motivating instructors, and pumped up music helps you get much more than you would out of most other workouts.
The necessary equipment for BodyPump includes a barbell with weight plates, a bench-top with risers, a mat, and a taste for pain and humiliation that I seem to be lacking. Most gyms will provide the weights and bench but you bring your own towel, water bottle, and pain tolerance.
What Kind Of Shoes Should You Wear For BodyPump?
The shoes, first of all, have to be comfortable. Memory foam is recommended. A workout mat is recommended so that you don’t slip on a slick gym floor. It is probably best if you wear shoes that are already broken in. A dropped heel will give you a flatter surface and distribute weight more easily.
The Reviews:
Here is a list of the five shoes that we believe will help you get the most out of your BodyPump workout. Comparison shop to find out which one is best for you.
1. Reebok Crossfit Nano 8.0 Flexweave Sneaker (Women / Men)
One of the features that make these shoes top this list is the point that they are man-made. Because of this, they are engineered with specifications matching the requirements of every wear. The synthetic sole is supportive and comfortable. The arch support makes them superior work out shoes.
Features and Benefits:
The patented Flexweave technology is a specially engineered woven material that delivers optimal airflow, flexibility, and durability. There is plenty of cushioning in the midsole for comfort. The high-abrasion rubber outsole is flexible and durable to make them comfortable enough to use for a long time.
What We Like:
- They have a very wide toe box.
- The construction is very flexible.
- The hard sole distributes the weight evenly.
What We Don’t:
- They may be a little too flexible.
- There is some slippage in the heel.
2. Nike Metcon 4 XD Training Shoe (Women / Men)
Is it a leopard? Is it a snake? Is it a Tide Pod? The unique colorways available for this model will keep you guessing! However, one look at that swoosh and you know what you’re getting. Nike has long been a favorite for athletes both amateur and pro for many years and will continue to be for many more.
Features and Benefits:
The Haptic print delivers both durability and stability. The patented Flywire technology provides a locked-down fit for greater security. The drop-in midsole offers a stable fit and feel. The TPU heel counter creates stability for lateral movements such as side lunges and shuttle drills. The Tri-Star pattern aids in providing traction for multidirectional movement.
What We Like:
- These shoes are stable and firm.
- The rubber outsole is very grippy.
- The patented Flywire construction delivers something no other shoe has.
What We Don’t:
- It can be a little too firm.
- The exterior feels a little like plastic.
3. NOBULL Training Shoe (Women / Men)
These shoes are not only lightweight but are breathable and deliver flexible protection. With all of these features, you can move in any way that you want and still feel as comfortable as ever. The seamless one-piece construction is a major cause of the comfort delivered by these shoes.
Features and Benefits:
This shoe provides a lightweight, breathable, and flexible protection that moves in a natural manner. The upper of the sneaker features a seamless one-piece make up of SuperFabric, a very durable, breathable, and abrasion-resistant material to make the shoe comfortable and long-lasting.
The mesh base layer is highly flexible. The outsole lug pattern was engineered for multi-environment use, letting the wearer have an effortless transition between inside and outside with the perfect blend of flexibility, traction, and support.
What We Like:
- The shoe is extremely comfortable and supportive.
- The large, flat, and firm sole unit delivers balance and stability for squats and other weightlifting exercises.
- The fit conforms to the foot perfectly.
What We Don’t:
- The durability is not great.
- The heel section sits low on the rearfoot, causing slippage and blistering.
4. Inov-8 F-Lite 235 V3 Training Shoe (Women / Men)
This a big name for a minimalist shoe. It has been engineered with the purpose of following naturalistic movements of the foot in a minimalist role. This aids in the enhancement and adaptability in heavy-duty workouts without becoming a burden to workout routines and gear.
Features and Benefits:
The 4-millimeter drop means an ideal heel to toe drop for lifting and functional movements while encouraging a natural feel. The elastic and mesh liners make for a very comfortable shoe. There is ample room in the toe box so the toes can move around.
The outsole technology in the forefoot allows the foot to flex and move naturally during workouts. The welded toe bumper protects the foot from burpees and box jumps.
What We Like:
- This shoe has great versatility.
- A 4-millimeter heel-to-toe drop provides awesome flexibility.
- This is a very supportive shoe.
What We Don’t:
- The forefoot feels a bit tight.
- They are on the pricy side.
5. adidas Powerlift 4 Training Shoe (Women / Men)
Adidas is a respected name in the sporting industry. Each shoe they manufacture is engineered to provide the wearer with the ideal fit and support. The Powerlift.3 Cross Trainer is a formidable shoe for a lockdown fit. It is built with an extra-wide design that lets the foot expand.
Features and Benefits:
The shoes have a narrow and snug fit plus a lightweight, locked-down feel so that they are comfortable on the foot. The canvas upper provides soft comfort and durability for a well-wearing shoe that will last a long time.
The lace closure comes with a hook-and-loop strap for a secure fit. The open forefoot and flexible toe design make the shoes comfortable yet supportive. The patented Adiwear outsole provides the zenith in high-wear durability.
What We Like:
- The EVA heel with .6″ heel height makes a shoe perfect for weightlifting.
- The flexible upper makes the shoes comfortable enough for extended wear.
- There is a superior build in both quality and materials.
What We Don’t:
- The flexible upper is lacking in foot containment.
- They are a bit tight fitting.
Is BodyPump Hard?
This seems to be very subjective. Arnold Schwarzenegger back when he was in his prime? No problem. Arnie now? Maybe, but he’ll need a nap afterward! You can adjust the level of how hard your workout will be by putting on or taking off more weight. If you can’t even handle a bare bar, forget it.
Is BodyPump A Strength Training?
Technically it’s cardio but you will see some strength training benefits as well. The point of BodyPump is to go sixty minutes of resistance exercise with a barbell with more emphasis on reps than weight. It’s supposed to add strength and tone rather than bulk.
There are five or six different exercises that target a different part of the body. Doing all of them is around 800 reps. Newbies are encouraged to start small and work their way up.
Does BodyPump Count As A Cardio Workout?
BodyPump not only sculpts your body and makes you stronger but gives you a vigorous and effective cardiovascular workout. This will also change your metabolic rate which will allow you to burn more calories.
When you start doing lots of reps with such moves like squats or overhead presses you will be optimally driving up your heart rate. You will soon find that you are getting fitter, leaner plus more muscular and stronger all at the same instance.
Is BodyPump Like CrossFit?
BodyPump puts together moderate weights with many repetitions. It is a total body workout that lasts at least thirty to fifty-five minutes wherein the exercisers lift weights accompanied by music. BodyPump is less intense than CrossFit so it may be a safer alternative.
Is BodyPump Considered HIIT?
BodyPump is indeed considered to be High-Intensity Interval Training, known as HIIT for short. The goal is to build lean muscle and strength without bulk. It is set to the rhythm of ten pulsating tracks.
The first track is just for warm-up. The music played afterward is for working the back, triceps, squats, chest, shoulders, biceps, and core exercises. The last track to be a cool-down session.
How Effective Is BodyPump For Weight Loss?
A single BodyPump workout can burn 560 calories. Building lean muscle raises metabolism which makes it easier to burn calories and thus loses some weight.
Can You Do BodyPump At Home?
Working out at home is now the done thing. Streaming to the rescue! Les Mills has gotten with the program and has a fitness app called LES MILLS on Demand that will give you access to training videos.
They have 800 different workouts to choose from. There are forums where you can get online support. You will need to have your own barbell and plates. You can buy them on the Les Mills web site. There are also work out DVD’s if you prefer.
What Do You Need For BodyPump At Home?
You will need a DVD or streaming service as music and instruction are part of the workout. Of course, you will need the barbell and weights. You might need a bench for some of the exercises. A pad to stand on is recommended if you have hardwood flooring.
How Much Does The BodyPump Bar Weigh?
The whole thing together weighs forty pounds. The bar by itself weighs about four pounds. There are two ten-pound weights, two five-pound weights, and two three-pound weights. This is far less than the forty-four pounds of the typical standard gym bar, so you maybe won’t make a total fool of yourself on the first go.
Is BodyPump Bad For Knees?
This is a weight-bearing exercise that can strain the knee joints. If your knees hurt do not push yourself. You might want to put the barbell aside for a while and take up cycling or swimming. Consult your medical provider for advice if you have knee problems.
Can You Do BodyPump With Dumbbells?
Of course. Take my brother, please. (rimshot.) OK, all kidding aside you can use two sets of dumbbells if you are doing an at home work out. One set should be heavier than the other. Most people doing at home workouts prefer dumbbells to barbells because they don’t take up so much space. They also don’t need to be loaded or unloaded.
How Many Times A Week Should You Do BodyPump?
Because it challenges so much of your muscles it is recommended that you do BodyPump no more than two or three times a week and never more than two days in a row. Throw in a few cardio classes to keep toned.
Will BodyPump Increase Muscle Mass?
OK, have you been paying attention? The whole point of BodyPump is to build lean muscle and strength, not bulky muscle.
Common BodyPump Injuries
The most common injuries related to BodyPump include pain in the lower back, knee, and shoulder. Lower back pain often results from inadequate core strength around the lumbar spine or too much weight at once or faults in techniques.
Knee pain is often attributed to a lack of glute activation and control. Shoulder pain can be caused by a lack of shoulder setting plus weak rotator cuff musculature.
What Should You Eat Before BodyPump?
Eat what you would before a cardio workout. Keep it light, low fat, under 200 calories. It should have both low-glycemic carbohydrates and lean protein. Granola and fruit are good choices.
What To Expect From BodyPump Training?
Don’t you just love stepping out of your comfort zone and doing something completely different from your usual routine? You might be offered a recording of the class to get familiar with the choreography.
Conclusion
To wrap it up, if you want a cardio workout that will build strength and boost metabolism without bulking up, BodyPump may be for you. Just make sure to pick the right footwear that will help you perform your workout both efficiently and comfortably.
References:
- https://fitnessista.com/focus-on-bodypump
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- https://www.silversneakers.com/blog/cardio-snacks
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- https://kimandkalee.com/health/les-mills-on-demand
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