Group fitness is my favorite. There's a sense of community. You're highly motivated by experiencing the workout with other participants, motivating music, and an even more motivating and energetic instructor. I chatted with several instructors in the Little Rock area and here are a few things we want our participants to know while working out!
the order matters.
We all know that the warm up is important to prevent injury and get your body prepared for what’s to come. But it’s also a great time to preview movements. Body Pump classes typically use the same timing combos in the warm up that you’ll see later in the workout.
We also work larger muscle groups first and compound movements. Squats and chest press are prime examples. We want to do them first before accessory work. You’ll be burning more calories doing a full back squat vs. a hip bridge. Think about Body Pump: squats, chest, and back come before biceps, triceps, lunges, and shoulders. Those first three hit every major muscle group and actually work biceps, triceps, and shoulders secondarily.
body awareness is key.
Your instructor is probably repeating a lot of instructions. How many times have you heard “tighten your core” or “feet hip width apart”. That’s because we want you to pay attention to it. You may feel like your feet are wide enough, but look up into the mirror or down and do a quick double check. I promise even though we love hearing ourselves on the mic (it’s awful) it’s being said for a reason! This will also help with the elusive MMC, mind muscle connection!
get your head in the game.
Stay focused on your workout. You came to class to improve yourself. No instructor wants to teach a class that doesn’t want to be there. If you want to constantly check your phone or be distracted by what’s going on in your life, workout at home, on the main floor, or just anywhere outside of the classroom. Energy is contagious and your distractions can distract others.
recommendations for weight selection. it's a science.
My trainer says this to me when her sequencing kills me. There’s a scientific reason your squat weight in Body Pump should be double your warm up weight. 1. It’s how we gauge the rest of your weight selections and 2. If you were able to lift the bar overhead (we can see you doing the clean and press and shoulder presses in warm up) with your small arm muscles your larger muscles making up your glutes, hamstrings, and quads WILL be able to double that weight. If not, lower your warm up weight. Every instructor I spoke with mentioned weight selection as their #1 pet peeve. They see participants ignore their recommendations and then suffer in range and timing. They also see participants not able to finish the recommended reps or watch members finish without fatiguing their muscles, which is the whole point of working out.
One of my bootcampers struggled with lateral, side to side, movements. Her weak knee mobility was really limiting. After a lot of work she’s now doing skater jumps! Seeing members up their weight and successfully finish a track...it’s why we love teaching! Every success is worth celebrating and it doesn’t matter if you’re at your goal weight or if you’re lifting the heaviest in the class or jumping the highest. Show up, work hard, and the changes will come. And your instructors will be there cheering you on.