What is Body Sculpt and will this system help you achieve a perfect body?
Miscellaneous / / July 31, 2021
Power loads for those who are afraid of being pumped.
What is Body Sculpt?
This area of group programs is popular in Russian fitness centers. It is also sometimes called Super Sculpt.
Galina Lazareva
Certified instructor of group programs and gym. Head of the ULTRA fitness club. In the fitness industry since 2003.
Body Sculpt is a group session that is a set of strength exercises with additional equipment. It lasts 55 minutes and is performed to music.
Body Sculpt sessions are composed of simple movements that any beginner can handle. Light dumbbells or fitness rubber bands are used as weights, which allows you to perform many repetitions, work without rest and maintain a high heart rate throughout the workout.
Body Sculpt is most often chosen by women, although this group program is also suitable for men. It will increase stamina, help burn more calories and will tone the body.
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Does Body Sculpt really help you lose weight?
Body Sculpt is often presented as a weight loss program. But since no one has researched this system, one can only guess whether it is really effective in the fight against excess weight.
Galina Lazareva says that Body Sculpt is essentially a fusion of aerobics and strength training, and the pulse during a lesson fluctuates between 130 and 160 beats per minute.
Since aerobics spendsCalories burned in 30 minutes for people of three different weights / Harvard Health Publishing about 200 kcal in half an hour, we can assume that this complex will help burn about the same.
For one lesson, you can spend about 400-450 kcal, depending on your weight and training intensity.
If you combine fitness with diet or at least not eating more than usual, you can lose a little extra weight.
However, you should not expect a serious and long-term effect, since weight loss depends primarily on your dietary habits and lifestyle. The body quickly adapts to any workout and regains its usual weight.
Will Body Sculpt really help to work out "problem" areas?
The increased muscle volume can visually improve an area, such as making the glutes, thighs, or arms look tighter. This is where a fitness program can help, especially if strength training is new to you.
But you should not expect significant muscle growth. To grow muscles, you need to tire them well - work almost to failure and constantly increase the load.
With a Body Sculpt session, you don't even come close to muscle failure. And if at the initial stage such a load is enough for growth, later progress will stop. Moreover, before you achieve noticeable hypertrophy.
Thus, if you want to "tighten" some part of the body, Body Sculpt will suit you. And those who dream of raised biceps, a round pumped up butt and abs cubes should look for another training system.
Are these activities good for your health?
According to the recommendationsPhysical activity / World Health Organization WHO, you need a minimum of 75 hours of medium-intensity cardio per week to stay healthy. For example, light jogging or gentle cycling.
It is also recommended to do two strength training sessions for all muscle groups. During a Body Sculpt session, you do resistance exercises, but at the same time you work with light weights and without rest. And as a result, you get both strength and cardio load.
Three Body Sculpt sessions per week will provide you with the amount of activity you need for your health.
Training will increase endurance and strengthen muscles, so that after a few weeks, the stairs, a short sprint behind the bus and completing everyday tasks will be much easier for you.
Who is not allowed to do Body Sculpt?
Galina Lazareva says that the Body Sculpt program is contraindicated during pregnancy and postpartum period, with serious diseases of the cardiovascular system, spine and joints, injuries, acute respiratory and viral diseases, asthma, high blood pressure.
If you are in doubt whether you can try this fitness program, consult with your doctor and be sure to report your concerns to the trainer.
What does it take to try Body Sculpt?
To get started, look for group Body Sculpt classes at fitness centers in your city.
As a rule, studios provide all the necessary equipment for training, so you will only need to take with you a comfortable one. sportswear and sneakers.
It is also worth bringing a towel and a bottle of water. Drink more often during vigorous exercise to avoid dehydration.
How is the training going?
Each fitness trainer decides for himself which exercises to use and in what order to build them. But despite the absence of strict standards, there are a number of criteria that are guided by when drawing up programs.
Galina Lazareva
The Super Sculpt workout is divided into three parts: warm-up, strength, and cool-down. Warming up prepares the body for stress, raises heart rate and increases body temperature. The strength part begins with training large muscle groups: legs, buttocks and back. And then it moves on to smaller ones - the muscles of the arms and the press. The lesson ends with a hitch - breathing exercises and stretching of the working muscles to eliminate stiffness in the joints.
As a rule, the strength part includes simple movements: push-ups from the knees, squats and deadlift with dumbbells and a bodybar, exercises for the legs and buttocks with a fitness elastic band on the hips, as well as all kinds of presses, traction and dumbbell spreads aimed at pumping the upper body.
One exercise takes about 2-3 minutes. In the process of work, the pace, range and complexity of movements can change. For example, first you do a few shallow dumbbell squats, then do 10-12 squats until your hips are parallel to the floor, and then add a dumbbell press as you exit the squat.
Can I do Body Sculpt at home?
Since this fitness program is free of complex movements, heavy weights and associated risks, you can easily exercise on your own.
All the necessary fitness equipment - dumbbells, resistance bands, body bar and mat - can be easily purchased at a sports store or ordered online. Moreover, there are workouts without equipment - only with your body weight, small elevations or household items like a 5-liter water bottle.
As for the programs, in Youtube many videos of group Body Sculpt sessions. We've rounded up some good options in the playlist below.
Free up space, put a rug, play a video, and work out with a fitness instructor.
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I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose interval workouts for the home and always test them myself. I love people and want everyone to be happy.