This weekend (April 13-15) is Launch weekend, when all of the Les Mills group fitness classes have brand new music and choreography. For us group fitness regulars, Launch is a great time to challenge ourselves. For people who are new to group fitness, it is a great time to try out classes you don't normally take, especially if you're self-conscious at all in the classes (everyone is doing new moves, so you will blend in if you have no idea what's going on!).
If you're not familiar with the Les Mills brand, it's a company based in the country of New Zealand that designs group fitness programs used in over 14,000 fitness clubs and 80 countries around the world. The goals of the company are to combat obesity and help individuals achieve healthy lifestyles and high levels of fitness. Pretty awesome goals, right? I know the classes at SWAT have changed my life - we're so lucky to have access to them! Our instructors have all gone through rigorous trainings, and they've had to submit videos to Les Mills in order to get certified to teach. You can trust them to know what they're doing.
Too often, we get stuck in a routine, which doesn't really help us change or challenge our bodies. This Launch, challenge yourself to try something new! Below is my advice for the newbies in every Les Mills class that SWAT offers, just based on my own experiences in the classes.
RPM: Be aware that your butt will hurt the first few times you take this class! Unless you're a regular biker, chances are, you don't sit on a bicycle seat most of the time (either that, or you have a really interesting job). So, expect a little discomfort in that area! Also, when you're new to this class, focus on getting the resistance right so that you're not bouncing in your seat, but keep it light enough so that you can still keep up with the tempo. Wear capris, pants, or longer shorts for this class.
Body Pump: Start with light weights, even if you've been lifting on your own for awhile. Use your first two classes to get used to the moves the instructor is cuing and focus on execution and range of motion, and then use the next three or four classes to try different amounts of weight to see where you are able to still do the moves but are close to failure by the end of each track. Leave at least a day in between Pump classes; if you take the class every day, it won't be effective and could lead to injury.
Body Attack: This is my all time favorite class. It is so much fun and gives you a great workout, but a lot of people are scared by all the choreography and by the level of intensity - you're constantly switching directions, your arms and feet are doing different things at once, and your heart rate is through the roof. My most important piece of advice: just make it through the class, whatever it takes. Once you've made it through one, try another - and this time, try to learn what all the choreography cues mean. My second most important piece of advice: start with low or medium options. A lot of people come in this class and try the high options, but they're doing them incorrectly and are going to injure themselves!!!
Body Step: If you've never taken a step class before, start with only one riser (or maybe even just the step!). Also, don't be afraid to stop and watch for a moment if the move around the step is really confusing and you need a second to process it. This is an athletic, modern step class - not the old 1980s and 90s step!!
Body Combat: My advice for this class is to really get into the spirit of the class - it really lets you take out a lot of aggression!!! Don't be afraid to shout when they tell you to - it gets you breathing the way you're supposed to!!
Body Flow: This class is such a cool combination of strength, breathing, stretching, and meditation. Make sure you're wearing comfortable clothing that allows you to bend. At the end, when there is time for meditation, really try to be in the moment - focus just on yourself and not what you have to do next.
Body Vive: This class really focuses on functional strength. Since I do Pump class, I always assume I can start out with a higher resistance band...but I am always wrong. For your first couple times, start out with a lighter resistance band to ensure you can complete every move successfully.
Yeay for launch!
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