BodyPump is a high intensity, short term and highly targeted workout program that will result in significant calorie savings and improvements in both fitness and health. The BodyPump system is designed to help you lose weight while improving your health. In order to answer the question how many calories are burned during a BodyPump workout, there are several factors that need to be considered. These factors include your age, current health status, current fitness level and total daily energy expenditure. These factors are then combined with a customized set of workouts and exercises that target specific areas of the body.
One of the many factors used to calculate your BodyPump results is the amount of kilocalories (a) that are expended during each set of workouts. The number of calories that are burned during each set of BodyPump workouts is then determined by subtracting the average rate of your heart rate from the number of kilocalories expended during exercise. The result is the number of calories burned during your set of workouts and this number is referred to as your BodyPump rating. Using this information, a trained Personal Trainer can design an appropriate workout schedule for you and custom fit it around your unique needs and goals.
The second factor used to determine how many calories are burned in BodyPump is the amount of energy expended during a heavy load resistance exercise. This term is referred to as your Workout Factor and is calculated by adding your Workout Minutes and your maximum heart rate through heart rate monitors attached to your body. The higher your Workout Factor, the more calories you will burn while you are exercising. Your Workout Rate, however, is not dependent on your heart rate. It is determined by how fast you execute the exercises in the BodyPump session.
Once you have established these two variables, your BodyPump will calculate how many extra calories you need to burn off to reach your target weight. The third and final variable your BodyPump uses to determine how many calories are burned during your heavy load resistance exercise is your Goal Target Weight. This number is derived by dividing your Workout Variable Maximum Workouts by your Workout Rate. In essence, this number represents your ideal weight if you want to lose weight and maintain it at that weight once you’ve reached your target weight. This is also the amount of weight you should aim to lose each week.
To determine how many calories are burned during your session, your BodyPump will take your weight and determine your maximum heart rate through heart rate monitors attached to your body or by downloading your data directly from the Heart Rate Monitor Watch to your computer. After you have determined your maximum heart rate, your BodyPump will calculate how many additional calories you must burn to reach your target weight. Your total number of calories burned during your exercise workouts are rounded up to the nearest whole number, rather than decimals like the number mentioned above. This is why the number “545 kcal” used in the Exercise Workouts section is the closest estimate to the number of calories your body burns during a session.
Once your target weight is established, the next step is setting a new target weight. You can use the same number that was used in the previous section, or you can choose a different one. Once you’ve set a new target weight, the next step is creating a custom workout routine. Your routine should incorporate cardiovascular exercises, which will get your heart rate up and help you burn more calories while at rest. Your body should also be utilizing the fat-burning process while you are at rest for maximal caloric savings.
An additional variable, you can include in your exercise routine is the duration or time spent on exercising. The more time you spend exercising, the more calories you will burn in a given time. If you do not have a specific amount of time devoted to an exercise routine, consider using the estimated calories per minute of your target weight in your Workout settings. This will give you an idea of how long the typical session would take if you were working out in the same intensity as you are in the gym.
The last factor to incorporate into your Body Pump workout is the choice between multiple workouts or a single workout with a variety of exercises. Many individuals do one set of exercises with their Body Pump machine and then switch to another exercise. Some people simply pick one and go through the motions of that exercise, often skipping between sets to burn extra calories. Regardless, of which method you choose, the important thing is to keep trying, since consistent effort will lead to more successful results, regardless of the order in which you perform your workouts.