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Improvements in Metabolic and Neuromuscular Fitness After 12-Week Bodypump® Training

Greco, Camila C1; Oliveira, Anderson S2; Pereira, Marcelo P2; Figueira, Tiago R1; Ruas, Vinícius D1; Gonçalves, Mauro2; Denadai, Benedito S1

Journal of Strength & Conditioning Research: December 2011 - Volume 25 - Issue 12 - pp 3422-3431
doi: 10.1519/JSC.0b013e3182160053
Original Research

Greco, CC, Oliveira, AS, Pereira, MP, Figueira, TR, Ruas, VD, Gonçalves, M, and Denadai, BS. Improvements in metabolic and neuromuscular fitness after 12-week Bodypump® training. J Strength Cond Res 25(12): 3422–3431, 2011—The purpose of this study was to evaluate the effects of a 12-week group fitness training program (Bodypump®) on anthropometry, muscle strength, and aerobic fitness. Nineteen women (21.4 ± 2.0 years old) were randomly assigned to a training group (n = 9) and to a control group (n = 10). We show that this training program improved the 1 repetition maximum squats by 33.1% (p < 0.001) and the maximal isometric voluntary contraction (MVC) by 13.6% (p < 0.05). Additionally, decreases in knee extensor electromyographic activity during the MVC (30%, p < 0.01) and during the squats (15%, p < 0.05) and lunges of a simulated Bodypump® session were observed after the training. Concomitantly, blood lactate and heart rate after squats of a simulated Bodypump® session were decreased by 33 and 7% (p < 0.05), respectively. Body mass, body fat, and the running velocity at the onset of blood lactate accumulation did not change significantly in response to this training program. We conclude that Bodypump® training improves muscular strength and decreases metabolic stress during lower limb exercises. However, no significant improvements in running aerobic fitness nor in body mass and body fat were observed. Practitioners of Bodypump® training may benefit from the increased muscular strength and the decreased muscular fatigability during exercise tasks whose motor patterns are related to those involved in this training program. However, these functional gains do not seem to be transferable into running aerobic fitness.

1Human Performance Laboratory, São Paulo State University, Rio Claro, Brazil; and 2Biomechanics Laboratory, São Paulo State University, Rio Claro, Brazil

Address correspondence to Benedito S. Denadai,

© 2011 National Strength and Conditioning Association