Gym Challenge: BodyPump vs The Fitness Explorer

I was in the gym doing one of my workouts.  After I finished I was approached by one of the Personal Trainers.  It went something like this:

Anon: "Why don't you try a proper workout with me?"

Darryl: "What do you mean by a 'proper workout'?"

Anon: "Well, try my BodyPump* class"

Darryl: "BodyPump??”

Anon: "Yes BodyPump.  Do a 1 hour class with me and this will test your fitness."

Darryl: "BodyPump classes may be difficult I am sure, but surely there are better methods to challenge one's all-round fitness?"

Anon: "This is it.  You should mix it up a bit."

Reluctantly I agreed to doing it.  But then again I'm up for a challenge!  So I then countered.

Darryl: "You should take part in one of my sessions for 60 minutes to seal the deal, ok?"

Anon: "Agreed".

I will let you know how we both get on.  Wish me luck!

Update on Friday, August 13, 2010 at 11:09 by Darryl Edwards

The PT has scheduled a 45 minute class, and I've been told I have to match the weights he'll be using.  This should take place next Wednesday 18 August.  

I will schedule a 45 minute workout of my own for him to participate in, and will make sure it's fun.

Will keep you posted.

Update on Wednesday, August 18, 2010 at 15:32 by Darryl Edwards

I completed a 45 minute session today of BodyPump.  It was better than expected covering moves such as deadlifts, upright rows, shoulder presses, cleans, etc.  There was some isolation work namely bicep curls, and very little rest throughout.

Most of the emphasis was keeping time to the music and using light weights, i.e. squats were 20-25kg.  But very high rep ranges and lots of partial range of motion.  Not something I am likely to repeat, but it was well instructed and challenging for many in the class.  

I would rate it at averaging 4-5 out of 10 with occasional peaks at 7-8 in terms of difficulty.  But I managed to match the instructor's weights throughout which was the main thing.

The good news is that I was able to take part in the session and complete all the tasks without too much effort.

This Friday I will return the favour!

Update on Friday, August 20, 2010 at 16:08 by Darryl Edwards

Today I completed a modified Crossfit workout with the PT mentioned above called Filthy Fifty.

This was a very challenging workout for both of us, with lots of sweat and hardened resolved.  I managed to complete the workout in 23 minutes, but I was smoked.  The challenger completed this in 32 minutes.  

Good work all round!

Workout: Strength Endurance II

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 50 Double Unders *

Workout: 

Strength Endurance:
(perform one of the below exercises, either Gold, Silver or Bronze effort)

• Gold: 100 x 20kg Kettlebell 1 arm Snatches (50 per arm) 
• Silver: or 100 x 10kg Dumbbell Squat Clean and Press - Silver (50 each arm)
• Bronze: or 100 x 10kg Dumbbell Push Press - Bronze (50 each arm)

Finisher:

30 Chin-Ups (underhand grip)

20 Box Jumps

10 Clap (Plyometric) Push-Ups

Notes:

* To perform a double under:

perform a (skip/jump rope).  

jump up higher than usual, swinging the rope round twice per jump.  

minimal bending of the knees and staying as upright as possible.  

To substitute 50 double unders, do 200 single jumps, or 100 squat jumps.

Six Benefits of Rest

When embarking on a new workout regime and you start seeing great results.  There is often the tendency to overdo it.  I have fallen foul of this myself, and often fail to get adequate rest.  This is often cited:

"If I work out more frequently, or for longer than the results will surely be better?" - anon.

One thing is for sure.  High intensity workouts performed for 6-7 days a week, will definitely result in burnout, a lack of motivation, illness and injury.

Six benefits of rest:

1. Aids Recovery:  a day or two off per week is required to allow bone, muscle, tendons and ligaments the time to recover and repair themselves.  Muscle growth occurs during rest periods, not during exercise;
2. Keeps you healthy:  avoids the risk of the immune response being compromised due to over-training;
3. Helps you sleep:  adequate sleep allows the mind to repair itself and develop new connections (useful when learning new skills, adaptations);
4. Lowers stress: decreases abnormal levels of cortisol (stress hormone): This will allow alertness, productivity and general health to be maintained;
5. More energy throughout the day:   adequate rest helps you avoid energy slumps during the day, ensuring workouts are more effective and efficient;
6. Boosts brain function:  allows for better concentration and focus.

I often repeat the mantra: 

"There is no such thing as over-training, but under-resting."  

This is certainly true, and needs to be factored into your training regime - whatever it may be.

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Nutrition: Coconut Milk - is it good for you?

Coconut milk and oil is often berated because its fat levels contain about 90% saturated fat. It is often dismissed as a high-fat food and thus eliminated from many diets or viewed as an occasional unhealthy 'treat'.

It is a staple of many Caribbean dishes (as well as Thai, Indian dishes) for its unique flavour.

But is it really bad food?

Well there is growing evidence that a diet containing these fats actually have numerous health benefits and are not contributors to high levels of blood cholesterol.

The benefits include:

• improved lung function;


• reduced risk of cardiovascular diseases - by unclogging arteries;


• boosting the immune system, due to it's anti-fungal, anti-viral and anti-bacterial properties;


• aids in digestion;


• its short and medium chain fatty acids being readily converted to energy, rather than being stored as fat;


• a rich source of Vitamin A, E, potassium, iron, phosphorous, magnesium and zinc;


• excellent at providing hydration;


• lactose free, therefore a good substitute for milk;


• high in antioxidants;


• contains less sugar and more protein than bananas, apples or oranges;
• Coconut oil has the ability to act as an antimicrobial and antiviral agent 

Well worth incorporating into your diet, whether you follow a strict Paleo lifestyle or not.

If you're in the UK, you can order Organic Coconut Oil here