POWER PUMP
We introduced this awesome workout in September, but what exactly is this new buzzword in town that has everyone talking and smiling and literally queuing for class? And what is the science behind this mind-blowing cardio strength class...?
We call it Power Pump, but the workout was initially called Body Pump, created by Phillip Mills and named after his father Les Mills, a four-time Olympian from New Zealand. You can believe me when I tell you that I had made an in-depth study on Power Pump before I decided that it would indeed be the cherry on top of our current workout schedule. Power Pump is a challenging 40 minute-routine of barbell-based exercises, and is one of the most popular barbell programmes on the planet. The group atmosphere creates a sense of unity and is one of the biggest factors that make participants want to push their limits and work hard during the class. There is even evidence to show that Power Pump classes have positive psychological benefits! The fact that Power Pump is presented in more than 17 000 health clubs and 100 countries world-wide, says it all.
The secret to the effectiveness of the workout is based on THE REP EFFECT, a breakthrough in resistance workout training that has been shown to help participants burn fat, gain strength, and quickly produce lean body muscle conditioning. The goal is to exhaust one’s muscles with light to moderate weights by performing high repetitions in a single workout. Compared to a standard gym workout, Power Pump has participants perform more than four times the reps that an average person would achieve alone in the weight room. Of course the music is yet again one of the key elements in this workout. No surprise there!
But what exactly does Power Pump do for you??? First and foremost, Power Pump burns calories, lots and lots of them! Research has shown that this workout burns, on average, 338 calories per class. An additional 10% of calories have been shown to be burned after the cessation of a Power Pump session due to Excess Post-Exercise Oxygen Consumption (EPOC). Significant reductions in skinfold measurements and body fat percentage have been observed over a training period during a study at the University of Auckland in New Zealand. High levels of enjoyment and an improved overall feeling of well-being have been reported by participants. My members and I? We LOOOOVE it, and the best part? Using the beautiful ZIVA barbell sets ensures that this workout remains fabulously feminine.
Improved muscular definition is the most noticeable result from doing Power Pump – sculpted shoulders, defined biceps and triceps, stronger and leaner legs, firm glutes and a waistline which is in proportion to the rest of your body. This happens as a result of an increase in lean muscle mass and decrease in overall body fat. Power Pump uses high repetitions. This type of endurance training recruits mostly Type 1 muscle fibres, which are the smaller-diameter muscle fibers used during sustained activities. The intensity is based on volume rather than resistance or load as is the case with body-building programs. In other words, you won’t bulk up as a result of doing Power Pump. Instead you will achieve lean muscle mass that is stronger and has better endurance. Maybe I should repeat that – You won`t bulk up! You won`t bulk up! You can`t bulk up!
Other important benefits of the workout include strength and muscle and cardiovascular endurance. We all know muscle tone LOOKS great, but are you aware of all the benefits of increased muscle strength?? Your overall metabolism is improved, giving you more energy and stamina. You tend to have better sleep patterns and improved focus and concentration. You have better overall health. Studies are now showing that regular weight training workouts help to prevent some forms of cancer, high blood pressure and cholesterol levels and even hormonal problems.
Power Pump of course increases bone density as well. The compressive dynamic loads of exercises such as Squats, Lunges and the Clean and Press stimulate the production of new bone, resulting in an increase in bone mass. Power Pump also develops core strength and stability, and emphasizes the use and maintenance of correct postural alignment in static and dynamic movements.
Is it for everyone? Oh yes! Resistance training has become an important component of all fitness programs, whether your goals are weight loss, muscle toning, elderly conditioning, rehabilitation or sports conditioning. Power Pump is the perfect weight training program, and we have witnessed it again - Do you want to give it a go, but have that weird anxiety of butterflies fluttering? Then take these words of Ayn Rand to heart: “The question is not who is going to let me...it`s who is going to stop me...”