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Motivate Your Body to Move All Your Muscles Using Music & Learn How You'll Burn-Burn-Burn that Body Fat!
(Childcare is now available for several BodyPump classes)
Yes, now you can get in your resistance training workouts and have fun doing it! All major muscle groups will be worked each and every time, and you'll be revving up your metabolism to burn BODY FAT
From the Desk of:
Clara E Minor & Dio P Santiago
Hello & Welcome!
Wouldn't you love to do a workout that pretty much guarantees you will "work" all the major muscle groups of your body with additional resistance for gaining more lean muscle, denser bones, stronger tendons and ligaments, increased joint lubrication, better balance, and an increase in your metabolism for faster fat-burning?
By now, most people interested in health and fitness have heard that resistance training is critical to losing body fat and maintaining your weight. This is absolutely true. You MUST have a resistance training regimen and work your muscles regularly to gain the benefits that you can only get from this type of workout.
Have a hard time pushing yourself?
Most people who work out in the gym have a difficult time getting themselves to the gym regularly. And if they do get there, it is really easy to bail on the workout for the day, and just opt to do less reps and sets, or a "little cardio," and end the session early. Of course you'll do the weights tomorrow (of course you will...).
Many of us know this scenario. If this is you, then you will greatly benefit from a program that you do with others. A group class is like a built-in support team for your workouts! Everyone else feels what you feel at the same time. Everyone stays together, moves together, laughs together, and benefits together!
If you have a hard time working out on your own and staying with your regimen regularly, then this workout is for you.
Has your doctor told you to lose weight?
Getting healthy (or staying healthy) requires less body fat rather than more for most people. Excessive body fat leads to numerous illnesses, sicknesses and diseases. The documentation and research on this is significant, and much too significant to ignore.
If your doctor has told you to lose excessive weight, then you need a regimen that will boost your fat-burning capabilities without building huge muscles, and a regimen that will make your body begin creating new cells, new ways of moving, new nerve pathways to greater strength, stability, flexibility, joint integrity, balance and a host of other benefits.
Search no more—That Workout is BODYPump®!
BodyPump® is the world's first workout to combine high-repetition (light)-weight training with aerobic conditioning. It is a one-hour resistance training workout that gives results in record time, using music to motivate, pre-set moves (choreography) for success every time, simple movements for ease of use, and routines even the non-exerciser can do.
You don't have to be coordinated to get results from BodyPump®
And, you don't have to "be in shape" to do BodyPump.® The workout will get you there! And the beauty of BodyPump® is that you self-regulate the adjustable weights, which means you control the intensity of your workout everytime. If you want to go real easy one day, you can do that. If you choose to challenge yourself during another workout, you can do that too. It's all under your control.
The instructor is there to give you the moves, check your form, pace you with the music, motivate you, coach you, and get you through all the tracks safely, while you have loads of fun!
Women and men of all ages benefit from this barbell workout. It is a fast way to shape up, condition your body, tone up and lose body fat. It's perfect for both females and males who want to add strength training as part of their fitness goals. Because of the simplicity of movement, strength and confidence are developed quickly.
And there need be no fear of growing big, bulky muscles–that is a different type of resistance training (usually done in a weight room or on a main gym floor) that you will not do in BodyPump.® And contrary to a popular misconception, women cannot grow big, bulgy/bulking muscles because they do not have enough testosterone! (Just not gonna happen.)
What you will get is~
~tone and definition in your muscles
do you desire a more toned body with a more "cut" look? BodyPump® will get you there without building bulk.
you need to be here and you'll get there...
~loss of body fat
who doesn't want to lose excessive body fat. too much body fat is unhealthy. your heart has to work harder. you're exhausted more quickly, and you can feel sluggish. it can contribute to disease and sickness. we all need some body fat (it is a survival mechanism built into our bodies). we don't need excessive body fat.
~boosting of metabolsim
what does this mean and why is it important? your metabolism is the rate at which your body burns energy to sustain itself while you are being absolutely still.
in other words, you just sit in one spot all day long, but your body still needs to burn energy to stay alive. the movement of your eyes, your lungs breathing in and out, the slow growth of your hair and nails, your muscles just holding you up, etc., all require energy. this is the basis of your metabolism, i.e., basal metabolic rate (the number of calories your body requires daily to just sustain life processes).
when your muscles are more lean and dense, as they will get in BodyPump,® your muscles will require more energy in their new state. this means you will need to eat more! OR, you will burn more body fat because you maintain the same amount of caloric intake, but you are boosting the hunger intensity of your muscles. even when you are finished with your workout, your muscles still continue to eat energy! yes, they are eating body fat.
~denser bones
and why are denser bones so important? way less prone to osteoporosis. you don't want "porous" bones! you want them to be dense for strength. stronger bones are less prone to break. hip fractures are common among the elder population. these fractures often lead to other disabilities and illnesses. the the most life-long benefit you will receive for your frame is to work on the density of your bones when you are in your 20's. if you are in this age group, don't think you are safe without exercise.
if you are in your 30's, 40's, 50's, 60's and beyond, you absolutely cannot do without resistance training, if you wish to change the density of your bones. This type of workout is no longer an option—it is critical to your overall health and well- being.
~stability and strength in your joints
when you place a load on your muscles, your joints (tendons and ligaments) need to work harder. the harder they work, the stronger they get. the stronger your joints become, the less prone you will be to injury, and you will have more balance and stability in your frame. you can physically accomplish so much more and do things you never thought you'd be able to do.
~stronger heart
what more can we say? a strong heart creates a powerful foundation for the rest of your body's health. a strong heart allows you to do more with less exhaustion. a strong heart will pump blood more efficiently, and work less hard doing so. a strong heart power's up the rest of your body.
~a healthier outlook on life which means a higher quality of life
how often have you felt "low" or "down." if this is a daily occurence for you, making changes in your daily habits to include exercise is extremely beneficial. the changes your body goes through with exercise helps to greatly reduce or even eliminate those negative feelings you can get from a stagnant body. the need to move is mandatory for human beings. our bodies were not meant to be dormant all day long. we need physical activity that makes us breathe a little deeper and harder to get the blood pumping. quality of life increases dramatically.
~and here's another thing...
nobody will be staring at you, as everyone else in the workout will be focusing on their own workout. your focus is on you, and nobody cares how little or how much you lift, as each person will be focusing on him/herself.
Logistics of Class~
BodyPump® is a complete, balanced workout. All major muscle groups are worked in every class, thereby making two to three times per week ideal for BodyPump® training.
Set yourself up, using a 4-lb bar and different sets of weights available. Utilizing the overall weight combinations of 2.5 lbs, 5.5 lbs and 11 lbs, you have available the capacity to lift anywhere from the 4-lb bar alone, up to a total of 92 lbs per track! If you have never been in a BodyPump® class, start light.
Even if you have lifted in the weight room, resistance training for endurance, strengthening, and toning is different from the weight room, and requires light weights. As you get stronger within each exercise, you can go up in weights, at your own pace. This often takes months. Each individual is different, so allow yourself to feel what your body needs.
The first set of weights you put on your bar will be for the Warmup. Light weights are recommended, as we will warm all the major muscle groups. The muscles are not quite ready for a full load until they are warmed properly. The Warmup allows the muscles the readiness needed for the workout.
Next is the Squats track. This is where you will eventually carry the heaviest weight of all the tracks (10 in all). Again, if you are just starting out, go light until you know how much you can load for the entire track and still finish with proper form. The heaviest weight for you might be the bar and a set of 2.5 lbs only (for a total of 9 lbs). Options for using loose plates are also given, as well as squating with no weight at all.
Third is the Chest track. Lying on our backs, the arms are pressing the bar up and down in a smooth and controlled fashion, engaging the chest muscles. Here the weights are lighter than for the Squats. Some Chest tracks will utilize just the plates alone for a portion of the track. And often, there will be other options. Your current fitness level (for endurance weight training) will determine the amount of weight you use (for each track).
Next is the Back/Hamstrings track. You will go heavier than the Chest, but not as heavy as the Squats. The multiple compound movements in this track make this the most energizing track of all! Yes, you will burn the most calories in this track, but that's not really the focus. Strengthening and toning the muscles are what you are looking to accomplish. The bonus is the burning of those extra calories.
Now we move to smaller weights with Track 5 for the Triceps. There are usually two to three (or more) exercises for the triceps in this track. Options often include loose-plate work, or no plates, as when doing tricep pushups or tricep dips–here the body is used as the resistance. This creates many different variations for working one muscle group.
Track 6 is for the Biceps and the weights, again, remain lighter. This track is often the one in which participants have the hardest time increasing their weights, due to the fact that the bicep muscles are completely isolated when proper form is utilized (which should be always). Even so, the bicep tracks all have an "attitude" about them that makes this track fun.
The next track is the Lunge track. This works the lower half of the body for a second time, so the weights are not as heavy as when you did Squats toward the beginning of class. Usual recommendations are 1/3 less than for your Squats. Again, there are many options you can utilize in this track, and your instructor will recommend them to you. You will perform alternate static lunges (you stay in the lunge position and move your body up and down), as well as dynamic lunges (moving forward or back with one leg, then bringing that leg back to start, and alternating legs).
For Track 8, you will be working the Shoulders, and here the lightest weights are highly recommended, as the shoulders have already worked throughout the hour, assisting the other muscles groups in moving your weights. This track also incorporates several different exercises to work the shoulder muscles, thereby making different variations and options available.
We're almost done! Track 9 is for Abdominal/Core work. Options offer the use of a plate for your ab work. This track also utilizes different exercises to work the core/abdominal area, and options are given for those wanting less, or more, throughout the track.
Track 10 is our Cooldown. Just as important as the Warmup! Neither of these two tracks is to be missed! You have worked all your muscles for 55 minutes. Now it is time to give them the rest, relaxation and stretch they need. Slower-paced music will round out the workout and end your class on a high!
What will BodyPump® do for you?
increase your metabolism
improve the strength of your tendons and ligaments
help make your heart stronger
improve your coordination
shape and tone your muscles
improve your bone density
improve your muscular strength
improve your general fitness
give you a sense of achievement
increase your confidence in your body's ability to exercise properly
burn up to 600 calories during the workout
How do I perform BodyPump® safely?
Your instructor will guide you through all exercises in order to perform them safely, but remember:
good posture is the foundation of all exercise
focus on learning good technique from the beginning
work continuously at perfecting your technique
keep your weights light! after about 12 to 15 classes you can consider going up on some of your tracks
perform all movements with control
always keep joints slightly bent
keep the working muscle focused and stabilize the others
pay attention to what your body is telling you
Some muscle pain is natural at first. This is a sign the muscles are adapting. As with any exercise, if you experience sharp pain, or pain on only one side, check with your instructor. If the pain continues, see a health care professional.
Other FAQ's~
I've seen some females in magazines with huge muscles. Why won't mine get that way?
As stated earlier, females do not have enough testosterone (a predominantly male hormone) in their bodies to allow the muscles to grow very large. You would need to take illegal substances to make your muscles grow large. You would also need to lift heavy weights with very low repetitions, e.g., for bicep curls, use a 25 lb bar with two 10 lb plates, or more, and do three or four sets of 8-12 repetitions. The BodyPump® bar weighs only 4 lbs and the lightest plates are 2.5 lbs each. BodyPump® uses light weights with high repetitions only.
How often do I need to do BodyPump® to get results?
Most people will get desirable results with two classes per week. Three classes per week are optimal. We don't recommend any more classes than three per week, as the muscles need sufficient time in between workouts to rest. It is vitally important, when lifting weights, to allow the muscles enough time to recuperate, rebuild and repair.
I haven't exercised in a long time. I'm afraid I won't be able to finish the entire class. Should I wait?
What could you possibly be waiting for that will get you in condition for this workout. Nothing will get you into condition for BodyPump® except the BodyPump® workout. Over 95% of the population can do this. Your current condition is not an indicator of your ability to move weights. Just start out using very light weights until you are comfortable with the movements. Your body will tell you when it is time to up your weights. For a personal one-on-one FREE 30-minute lesson, see below (How do I get started?) for more information.
Can men benefit from this workout too?
Absolutely! Although most men will grow muscle quicker than most women, many are looking for definition, tone and strength, and getting their bodies lean. For athletes (both female and male), BodyPump® will certainly give them an edge, depending on their chosen sport. Martial artists, golfers, skiiers, cyclists, runners, marathoners, surfers, bowlers, climbers, dancers, etc. will all benefit their game with BodyPump® training. Many people who come to BodyPump® are non-athletes. Everyone benefits!
Can my kids join me in class?
Although we feel families training together is an excellent idea, young people under 14 or 15 years of age need to wait, as the musculature is still developing, and it is not a good idea to begin serious weight training. Introducing children to the idea of weight training for the future is a good idea, and having them sample it here and there, under the supervision of a qualified trainer, is OK; but we feel children need to wait until they reach at least 15 years of age to embark on a regular weight training regimen.
I'm kind of scared to start working out in a group. Won't everybody be looking at me because I'm new?
Although this is a widespread fear (for most people in any new group setting), participants find that when they get into a BodyPump® class, nobody is looking at them. Everyone is focusing on their own bodies and watching the instructor. To lessen your fears, see below (How do I get started?) for more information.
What do I wear to a BodyPump® class, and do I need to bring anything special?
Check out the photos along the red panel to the right. People wear whatever is comfortable for them. Just be sure to wear good, supportive athletic shoes. Your favorite workout clothes will probably be fine. You can bring a towel and your own water, although we do sell bottled water for a minimal fee. Weight-lifting gloves are totally optional.
How long is the BodyPump® workout?
BodyPump® classes at MINORSAN are one hour in length. It is not OK to arrive late, and it is not OK to leave early. The Warmup and Cooldown are equally as important as each of the specific tracks.
If you need an answer to something that is not here, please email us below or call 831.458.0900.
How do I get started?
There are two ways you can go with this. First, you can take a FREE 30-minute Intro to BodyPump® at your convenience, and when we have the available time on the schedule. The most popular times are those before and after the classes. Call us (or email) to see what is available on the day you can come in. We will focus on your form and instruct you in how to properly perform each exercise in the current routine.
The other option is to come into a Group Class, also FREE and take the entire class. This option works best for people who have a little bit of experience lifting weights. If you don't feel you have enough experience, we suggest the 30-minute Intro first. If you choose to do a Group Class first, you can still get a 30-minute Intro. If you choose the 30-minute Intro first, you can still take a FREE Group Class. This class is made up of simple movements. They are easy to learn. YOU CAN DO THIS! Call or email TODAY.
Email us at info@minorsan.com or call us at 831.458.0900 for a FREE class and/or 30-minute Intro to BodyPump®.
Join hundreds of others who are saying it’s “X-actly what I needed.”
You can sign up right now for your FREE WEEK of BodyPump®
If you still have unanswered questions, contact us here.
You may also call us at 831.458.0900.
Sincerely,
Clara E. Minor & Dio P. Santiago
Master Trainers/Instructors
P.S. How much is it worth to you to stay in your same old rut. Isn’t it time for change…? You CAN make the positive changes we talk about. You will only receive those benefits when you begin. Start today!
"X-actly What I Needed..."
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