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These 7 Things Will Happen When You Do BodyPump Group Exercise

These 7 Things Will Happen When You Do BodyPump Group Exercise

They’re everywhere. You see them at the beach and around town when summer weather calls for muscle shirts and tank tops. They’re the bodybuilders, male and female, who have bulked up their muscles through resistance weight training. And if you belong to a gym, you see them in the “weight room,” lifting huge amounts of poundage. You also probably know that strong muscles provide many benefits to the body, but you really don’t want that “look” of a body builder. So, you stick with other methods of exercise – walking, jogging maybe, some aerobics, perhaps the treadmill, and of course a bit of Yoga. Still, it would be nice to get some better muscle strength and tone too.

It may be time to raise the bar – the barbell that is.

As research on fitness continues to provide new information, exercise programs are developed in response to those studies. Aerobics came to be in this way, as a response to research that showed the benefits of increasing the heart rate to overall cardiovascular health. Such is the case with the new BodyPump group exercise program. If you have never heard of this new craze, you should know first of all that it was developed for people like you, as well as sedentary people who get very little exercise at all. It is a resistance weight training program, designed to add muscle strength and tone, along with other great things, but without adding the bulk that so many people do not want.

A very basic explanation of the BodyPump program is this:

  • It is 60-minutes of resistance exercise using a barbell, but in a very different way. Rather than focusing on heavy weights, the focus here is on low-weight barbells that are used in more rapid exercise. The idea is to “exhaust” your muscles so that they do not add bulk, just strength and tone.
  • You will go through 5-6 specific exercises but do so many reps of each one, you end up having completed approximately 800 reps in one 60-minute session – that’s quite an accomplishment. And these are not horrible to do because the weights you are using are so minimal.
  • Music is a key factor in the BodyPump program. All exercises are done to music, for there must be a rhythm. As you become better, you will move up to music tracks that require more rapid movement. The original program, developed by Les Mills, has specific music tracks for all levels or progress.
  • While it is normally taught in a group class (good support), once the 6 exercises are perfected, a person can buy the music tracks and, if the self-discipline is there, can continue the program at home. Twice a week is the recommended amount of time.
  • There are 6 exercises – squat, chest press, deadrow, clean and press, lunge, and reverse curl. To get in 800 reps, each will require 123 reps. Obviously, newbies will work up to this.

There have been some research studies conducted on the benefits of the BodyPump program, specifically one at the University of Sao Paulo, Brazil, to test its effectiveness, with some pretty positive results. Participants completed the workout 2 times a week for 12 weeks, and changes in weight, body fat, muscle tone and strength, and endurance were all measured. Based upon these studies, here is what you can expect if you make the decision to “raise that bar.”

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1.  You’ll burn up to 590 calories in one workout

Depending upon how active you are, your daily caloric intake should range between 1600-2400 calories a day, according to federal nutritional guidelines. So, if you want to lose weight, and keep your caloric intake unchanged, you can burn off 1/4 – 1/3 of that intake with your 60-minute BodyPump workout.

The weight loss will be gradual, because the recommended workout is 2 times per week. If you want to speed it up, of course, you can reduce your caloric intake while you work the program

2.  You’ll have increased muscle strength

You don’t have to bulk up to have increased muscle strength, and that’s one of the great things about the BodyPump program. But with the increased muscle strength, here’s what medical professionals say are the benefits:

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  • Your overall metabolism is improved, giving you more energy and stamina
  • You tend to have better sleep and improved focus and concentration
  • You have better overall health. Studies are now showing that regular resistance training/workouts help to prevent some forms of cancer, high blood pressure, diabetes, bad cholesterol levels, and hormonal problems.
  • The benefits to cardiovascular health have long been known.
  • Less Injury: Stronger muscles help the body absorb impacts and traumas. Even if you do suffer an injury it will be less severe than if your muscles were weaker.

3.  You’ll have increased core muscle strength

Your core muscles are all of those that are contained in your body’s torso. And as you can see from the photos above, those muscles will get quite a workout with the BodyPump program. Here is how that is beneficial to you:

  • Core muscles protect your internal organs. Thus, if there is trauma to your torso, you are less likely to have damaged organs than people who have little or no muscle mass in their torsos.
  • Because the core muscles also support the backbone, your spinal column is not only better protected, but it is strengthened. Back pain is far less frequent when core body muscles are supporting the center back and spine.
  • You have better posture overall when your core muscles are developed
  • You’ll look great at the beach, without being one of those “bulky” people whose looks you do not find attractive.

4.  You’ll have great flexibility

According to the American College of Sports Medicine, muscle flexibility is an aspect of health that is often ignored. Flexible muscles are those that have been worked through resistance training. They are more relaxed than the tight muscles that result from lack of a workout. Tight muscles can create problems for your entire body:

  • Tight muscles cause back pain. When your hamstrings are tight, for example, they pull your pelvis downward. This puts real stress on the backbone and other parts of you back, causing pain.
  • As we age, we lose range of motion, or the ability of the body to move with ease and no pain. As that range of motion is lost, simple everyday activities become very hard – bending over to pick something up; reaching high into the cupboard to get something. Continuing to work those muscles keeps them longer and more relaxed.
  • Improved circulation. Long ago in biology class, you learned that nutrients and oxygen are carried to all other parts of the body by the circulatory system. When muscles are tight, circulation does not flow as well, and poor circulation can cause tiredness. When muscles are more flexible, they are relaxed, and circulation is then not hindered.
  • Tight muscles cause your entire body to be tight and tense. This is not a good feeling, and tension causes neck and shoulder pain.

5.  You’ll have a better overall body definition

Your body definition refers, basically, to your shape. Everyone wants a body with good proportions. While genetics does play some role in body definition, the correct workout routine can overcome many of the “definition” issues you face. Here are some of the definition benefits you will get from the BodyPump program:

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  •       Your shoulders will be better sculpted
  •       Your waistline will be in proportion to the rest of your body.
  •       You will have defined but not bulky biceps and triceps
  •       Your legs will be stronger and leaner
  •       You’ll have firm glutes and a tight core

6.  You’ll have a healthier heart

You know your heart is a big muscle, and like any muscle it has to be exercised too. The way a heart is exercised is by increasing its “rate.” Thus aerobics instructors talk about getting the heart rate up and keeping it up for a sustained period of time; people buy treadmills or elliptical machines for their homes, for the express purpose of getting that heart rate up. Many fitness programs, people wear monitors to check their pulse at its resting speed, and then engage in exercise that increases that rate and keeps it there for a designated period of time. Doing this increases circulation, and medical professionals have long said that exercising the heart this way will keep you alive longer.

Regular weight training does not provide aerobic exercise to the heart. The BodyPump program, however, does. Think about 800 reps in 60 minutes – you are moving fast, and that movement increases your heart rate. And as you progress, you will find that the reps get faster, according to the music tracks that are used. Getting that heart rate up and keeping it there, gives your heart essential exercise.

7.  You’ll have support in a social setting

If you join a BodyPump class, it is because you have some fitness goals. You want to improve your overall health; you want to remodel that body definition; you may be middle aged and looking to keep yourself really fit as you age. If you try to meet these goals all by yourself, in the isolation of your own home, it is so very easy to “put it off,” to postpone, to skip “just this one day.” This is one reason why people who workout join gyms. They get around other people with fitness goals and are motivated to keep working on their own. Here are three great benefits of joining a BodyPump class:

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  • You will learn how to do all of the exercises correctly. There are knee positions, chin positions, and standing positions that are pretty important if you are going to get the full benefit of this training program.
  • The music is really great. You can actually listen to some of the tracks online to get an idea. It’s just a fun way to get all those reps in.
  • You will have a built-in mutual support system with your fellow classmates and be able to praise each other as you progress and plan some rewards when you make it to the next level.

On the other hand, if you are someone who is self-disciplined and who does not like the idea of being tied down to a set time schedule, BodyPump workouts are easily done at home and require very little equipment – a small mat, comfortable clothing, a barbel, and the purchase of the music tracks. Yes, you should use the music that has been developed for the program, because the rhythms are specific to each level.

If you are still not certain if a BodyPump program is right for you, you might think about finding a class in your area and asking to come in and observe. You’ll get a good feel for the training, the music, and the camaraderie.

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Last Updated on October 13, 2020

How to Spot a Burnout And Overcome It Fast

How to Spot a Burnout And Overcome It Fast

Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

Who Are Prone to Burning Out?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

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Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:[6]

  1. Feelings of energy depletion or exhaustion;
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
  3. Reduced professional efficacy.

The 5 Stages of Burnout

At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

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The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

4. Burnout

This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

5. Habitual Burnout

This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

The Causes of Burnout

So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

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  1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
  2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
  3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
  4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
  5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

How to Overcome a Burnout

After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

2. Use the P.L.E.A.S.E. Method

The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

4. Let Your Brain rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

5. Pay Attention to Positive Events

According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

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6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

Bottom Line

Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

Bonus: Rebound from Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

https://youtu.be/MNnyqQWK_zg

Featured photo credit: Lechon Kirb via unsplash.com

Reference

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