BODYPUMP Group Fitness Program - Les Mills Global

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Benefits:

• Burn up to 600 calories per class for fat loss
• Improve your strength
• Improve your general fitness
• Shape and tone your muscles
• Improve your bone density (helps ward off osteoporosis)
• Gives you a sense of achievement

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New federal exercise guidelines include strength training

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

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Benefits of HIIT High Intensity Interval Training

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

1. When you work at a high intensity, you burn more total calories per pound of body weight.
2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
3. Elevates the body's metabolism throughout the entire day!

Read more at TeenBodyBuilding.com

Strength Training Interval Program

Source: strength-training-woman.com

1. Chest Press
2. Bent Over Row
3. Squats
4. Lunge
5. Bicep Hammer Curl
6. Tricep Skullcrushers
7. Ball Crunches

Sequencing of Events During Your Interval Strength Training Routines

• 1 Set of 10-20 Reps of Chest Press
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Bent Over Row
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Squats
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Lunges
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Bicep Hammer Curls
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Tricep Skullcrushers
• 1-2 Minutes Rest
• 1 Set of 10-20 Reps of Ball Crunches
• 1-2 Minutes Rest

Do this sequence a total of three times. This is just one example of how to set up interval strength training routines. Basic weight lifting rules apply. Change something in your routine every 4-6 weeks. You can change the exercise, the strength training method or the intensity level. Use interval strength training routines to jump start your program.

Kiss Your Treadmill Goodbye

Source CBN.com and The Cardio Free Diet

Author and weight-loss expert Jim Karas says you can kiss your treadmill goodbye. He says cardiovascular workouts burn a few calories, but far fewer than you think. From 1987-2000 the number of people exercising on treadmills increased by 900 percent, meanwhile obesity doubled. Using this and other research, Jim developed a new approach to weight-loss: The Cardio Free Diet.

Your body functions like an equation, Jim says, where we look at calories in and calories out. For too long we’ve focused on the first part of the equation when trying to lose weight. Instead, Jim notes that looking at dieting like that is what has led many people to fad dieting. We need to burn calories and interval strength training is the best way to do that for these reasons:

1. It provides absolute enhanced heart health. It’s our heart-rate variability that counts, how fast we respond to stimuli. If we’re walking at one pace for 30 minutes on a treadmill, our heart rate is at a steady rate. That doesn’t replicate real life. “We live our lives in spurts, not marathons,” Jim says.
2. Interval strength training provides greater flexibility.
3. Interval strength training increases lean muscle tissue and increases metabolism. Jim says that we can lose weight doing intervals of cardio exercise also, but that cardio will not build your lean muscle tissue in the same way that interval strength training does. Jim says cardio can be detrimental. “It kills your time, your energy, your joints, and your motivation.” He says the only people who should ever do cardio are those who really enjoy it. Others should cut it out completely.

Read more more from The Cardio Free Diet include first two chapters: Cardio's Reign of Terror and The Body Weight Equation.