Move your body at these popular fitness classes
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IF you’re new to the gym, you might be confused about the difference between classes with names like BodyAttack, BodyPump, BodyBalance, BodyCombat, BodyJam, and BodyStep. All are classes offered under international fitness brand Les Mills and feature workouts fueled by up-tempo music. But if you’re not sure which class best suits you, Shanghai Daily has got you covered.
Every week, more than five million people attend Les Mills classes in some 17,500 licensed health clubs in 100 countries, including China. Many licensed local health and fitness clubs now offer a wide range of Les Mills fitness programs led by certified trainers.
Each workout developed by the renowned fitness brand mixes up-to-date music and edge-cutting technology to make fitness fun. The instructor certification and program content are updated every three months to keep participants motivated and involved.
In 1968, Les Mills, who competed in track and field in Olympics four times for New Zealand, set up his very first gym in Auckland. Mills’ son Philip and his wife then developed a weigh-based program called “BodyPump” in 1991. It quickly became a worldwide fitness phenomenon.
Following the early success, more Les Mills programs were born, attracting the interest of people and clubs around the world. Here we introduce a few of them.
BodyPump
This a weight-based resistance workout program, using relatively light-weight barbells or dumbbells for a high number of repetitions. The workout focuses on major muscle groups in the legs, chest, back, shoulders and abdominals. The goal is to create a strong lean body rather than bulky muscles. It’s a full-body workout which can burn up to 560 calories. Classes may last 30, 45 or 55 minutes.
Focus: Endurance and strength
Benefits: Works all major muscle groups, and is suitable for men and women at all ages and fitness levels to build a lean toned body. (Not suitable for those with spine or joint injuries.)
Intensity: Medium to high
The slogan here is: “Because life’s too short for bad dance classes.” Participants do a cardiovascular routine as they also learn real dance movements. The program is packed with up-to-date hit songs. Choreographer Gandalf Archer-Mills also works with top dancers such as Parris Goebel from the prestigious dance group Royal Family to create new routines. Workouts last for 30, 45, or 55 minutes. You can dance to up to 17 songs in a 55-minute class.
Focus: Flexibility
Benefits: Aerobics workouts can release stress as you learn hot new dance steps and combinations.
Intensity: Medium
BodyAttack
Looking for a calorie-burning class? Here it is! At an average BodyAttack class, participants can burn up to 730 calories, depending on fitness level. These classes are suitable for both beginners and experienced fitness buffs alike.
Classes feature athletic movements like running, lunging and jumping along with strength exercises such as push-ups and squats. Class may last for 30, 45, or 55 minutes. Again, you’ll have plenty of hot music to keep you motivated. A typical 55-minute class includes up to 11 tracks.
Focus: Calorie burning, strength and endurance
Benefits: Improving cardiovascular fitness and stamina
Intensity: High
All class instructors should be licensed by Les Mills. Program content is updated every three months.
Who:
Between 1958 and 1978, track and field athlete Les Mills represented New Zealand in the Olympic Games and Commonwealth Games. He then served as Mayor of Auckland City from 1990 to 1998.
When:
Mills set up his first gym in 1968. The Les Mills brand later become the world’s largest provider of choreographed exercise-to-music group fitness classes.
What:
There are currently 14 programs — 10 are classified as group fitness, four are High-Intensity Interval Training (HIIT) programs and one is aimed at youth fitness.
Sweat & Co
BodyJam, BodyPump
Address: 99-2, Xikang Rd (Next to Shanghai Center)
Tel: 5298-0669
Tera Wellness Club
BodyAttack, BodyJam, BodyPump
Address: 367 Pucheng Rd, Pudong New Area
Tel: 5840-2222
Will’s
BodyJam, BodyPump
Address: 111 Luxiang Rd
Tel: 5673-055
Certified instructor Eve Zhang from Sweat & Co has nine years of experience teaching Les Mills courses in China. She will demonstrate two basic movements from a typical BodyPump program.
* With barbell:
Lift a barbell with weights over your head and place on shoulders (not on your neck or spinal discs). Adjust your hands and remain relaxed. Stand upright. Tighten your core. Squat down and then stand up again.
**Repeat 15 times.
Tips: Legs should be slightly wider than shoulder-width, with tip toes pointing outward by about 10 degrees. Always keep your knees slightly bent, even when you stand up doing this movement. Your knees should never surpass your toes in this workout. Keep your back straight and neutral.
Benefits: This exercise works the major muscle groups, including hips, legs and back.
* With an iron weight plate
Stand upright with legs apart at shoulder width. Hold an iron weight plate in each hand. Lift and extend your left arm in front of your body. Pull back your right arm and extend the left.
Stretch out your right arm and retrieve your left one.
**Repeat 30 times.
Tips: Use relatively light weights if this workout is new to you. Do not twist your hips. Face straight ahead and keep your core solid.
Benefits: Works muscles in your arms and shoulders.
Note: Choose a suitable weight based on your fitness level.
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