Exercise After COVID

The pandemic. 

COVID changed people's exercise routine. A lot of people exercise less since the pandemic began. 

Many reasons can be listed for that. 

First, people started working home. People used to commute by walk/bike no longer do. Even people who commuted by car, they still lost opportunities to walk from parking lot to their desks.

Second, gyms got closed. Many cities ordered gyms to close. People who would work out with treadmills, heavy barbells or any machines no longer access to them. People can't swim without access to pool. A lot of people stopped gym memberships. Not only gym closure made people lose physical access to exercise equipment, but also lose motivation of exercise. Most gyms provided classes and social opportunities. Those occasions motivate people to exercise. Social exercise clubs, such as running clubs stopped their activities.

Third, due to social distancing, people started doing chores online as much as possible. This prevents people from walking. 

In my case, most affected point is #2. The gym. Mid-March 2020, city of Boston prohibited gyms to stay open. So I left my gym. At the gym, I used to swim twice a week, attended barbell classes once or twice a week, and used a rowing machine once a week. Every visit I needed access to something I don't have at home. After the closure? For a couple of weeks, I couldn't do much exercise. It was not fun. 

My solution was to get a barbell set and subscribe exercise program streaming. At the gym I used to take a class called BODYPUMP. This is a class invented by a New Zealand based company Les Mills. Now, I have access to all the classes Les Mills provides. They have 15+ different kinds of workout. One of them is BODYPUMP. The gym I would go only offered BODYPUMP, but now I do CXWORX, in addition to BODYPUMP. CXWORX is a program focused on core. Since core is the most important part (core part, literally) for any kinds of exercise, it is really good I discovered it. I love Les Mills programs. Besides that, I also do GLIT cardio and BODYCOMBAT, these are cardio workouts. At the gym I used their barbells, now I have them at home. Now I don't need to go back to a gym even after pandemic. I know that some people say they don't feel fun or motivated working out at home alone, but these Les Mills programs are quite different. They have elite Les Mills- certified instructors: they are really really good forms and great teaching skills even via videos. They keep encouraging people via screen: I feel like I am in the live class. Also Les Mills offers many different version of workouts. For example, BODYPUMP new version is released every 3 months. Now the newest is BODYPUMP116. On the stream, I can choose from BODYPUMP86 to BODYPUMP117. The same thing for other 15+ programs. Yes, there are SO many workouts I can do. 

Although I am really satisfied my move to Lesmills Ondemand streaming, I admit that I miss live classes and swimming at the gym. It is nice to see other people are suffering in the class. That grow camaraderie among participants, because most of the participants in the class are regulars. Also, in live classes, BODYPUMP instructors can mix up menu of the training. In the streaming, if I chose BODYPUMP115, I need to do from track1 to track10 all from BODYPUMP115. Instructors have special App and they can make their own class: for example, warm up track from BODYPUMP111, squat track from BODYPUMP98, chest track from BODYPUMP115. Each BODYPUMP class consists of 10 tracks: warm up, squat, chest, back, triceps, biceps, lunges, shoulder, ab, cool down.

Now the gym is partly re-opened, but no classes. Most gyms limit a number of people at one time.

Someday normal gym structure comes back.....some day.

BODYPUMP 112 Review

I love BODYPUMP. Not only because it is a great workout, but also I love the music and its BODYPUMP class atmosphere. 

BODYPUMP is the BEST training even had in my life.  How to Stay in Shape for Big Hiking is the blog about my training. 

BODYPUMP version 112 was launched at the beginning of February and so far I did 8 times of 112. So now time to review it. Now currently my gym has been closed since mid-March. I really miss BODYPUMP. I don't like to do it at home. I love to do BODYPUMP in the class setting with people with same interest and with an instructor. It is much more fun and motivating than doing by myself. Beside you can have a lot of mix versions in the class, but not at home with Les Mills demand. 

Any way I start with BODYPUMP 112 review.

At first I was not sure about 112, but as I repeated I liked more, and more, and more. 

Track1: Warmup

Music: So close by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku

Great song! Choreography is easy to follow and good one. The bonus here is the music video. As a Japanese, it is great to see the video was recorded in Tokyo! 

Track2: Squats

Music: Starry Eyes (Steerner Remix) by Young Bombs

I like the song, but I don't like the choreography. Why is half of the track without a barbell? It is too easy and not challenging. I use 7.5 kg handweight for the second part of track, but still not hard at all. I don't need to do calf training. I would rater prefer challenging squats with very heavy barbell. This track is the heaviest track of the day in BODYPUMP, so all track should be with a barbell. There is an option to use a barbell all the way until the end, but it is not good for back to stand with toes with such heavy barbell. 

What is going on Les Mills?

Again, still I like the song. 

Track3: Chest

Music: Killer Queen by Queen

Queen! I love the song of killer queen. I want to be a killer queen.

Despite the good song, the choreography is confusing. The first half is the barbell workout is from bottom. It is challenging, but often, I was like "What? My barbell is still up and the instructor is saying from bottom!"
At 6th time I finally did all correct. And that is the last time to do 112 all tracks through. Maybe I do this as a mix. 

Track4: Back

Music: UCLA (Heimanu Remix)RL Grime feat. 24hrs

Wow this is a hard track. 

Double dead rows, 7 dead rows, 4 X (dead row+high pull + 1 clean and press), 8 X clean and presses.
One set is already hard, but 2 sets of this.
Hard, but I love challenging workout. 

Mr.N said this is too much. 

Track5: Triceps

Music: Hustle by P!nk

I think this is the highlight of 112. So hard and first time I did this I thought it was a joke. I was thinking, "Are you kidding?"

A lot of kickbacks, then a lot of triceps pushups with core works. Why core works here? I am not sure but it sure gives super extra challenging. Coreworks with double jumping is a true killer. 

Les Milles loves P!nk too much and personally too many P!nk songs in BODYPMP, but this one is a good song. 

Track6: Biceps

Music: Dies IraeApashe & Black Prez

Dramatic track. Ever. 

I want to be a beast.
Well, this song is saying, "I'm a beast, unleashed" This beast part is repeated a lot. Also this song contains a lot of opera part. Beast and opera are opposite side of thing but when it is mixed it becomes a perfect song for biceps track.
I usually use 7 kg for biceps but I am able to use 9 kg for 112 biceps. This is hard, but some breaks during the track. 

Track7: Lunges

Music: PicaDeorro by Henry Fong & Elvis Crespo

Latin sounded song fits with lunges. This track used a platform. That adds slope and it supposed to be hard, but for me not much. Maybe because the half of this lunge track is actually squats. My legs are the strongest part, so it is not very challenging enough. 

Track8: Shoulders

Music: Do it Again by Steve Aoki & Alok

I know that this is the least popular track by people's review for 112, however, HOWEVER, I LOVE this DO IT AGAIN!

Sure I can do it again, and do it again, and again and again with fun for 5 minutes. I think that this song is a great fit for shoulder track. Also, bonus point is Steve Aoki is Japanese American. I give extra points anything related to Japan. 

Track9: Abs

Music: No New Friends by LSD feat. Sia, Diplo & Labrinth

I am not sure about the meaning of song: no new friends, but it is okay. This is a very short track. The second half of ab track is hard, but since it is short, it is not challenging enough. This ab track is maybe short, because triceps track has ab part. I hope that ab track is a little longer. 

Track10: Stretch

Music: Miracle by Labrinth

Good mellow song for stretching. 
Overall I like 112. Triceps and Biceps are good one. Squats track is not sure.
Les Mills is now too much into so called "innovation", but I love old steady movement, too. 

BODYPUMP 99 Review

BODYPUMP is a workout program by Les Mills and great for keeping a good hiking body.

My training is written here at How to Stay in Shape for Big Hiking 

BODYPUMP has new releases every 3 months and currently newest version is 111. 

My gym has 4 BODYPUMP instructors. 3 of them keep up with the newest version always. However, 1 instructor knows only version 80 to 99. I don't know exactly which versions she knows, but always version 80's or 90's and she has never done after version 100 nor older than version 80. 

So I have actually opportunity to learn relatively old versions, despite the fact I started Bodypumping a little after 107 was released. 

So today I will review version 99.

So now, each track's review.

Track1: Warmup

Music: Mad World (Radio Edit) by Hardwell feat. Jake Reese

Nice light rhythm for warmup track. Some clean and presses with power presses. 

Track2: Squats

Music: Power Glove by Knife Party

Not too hard like version86, but some repeats of "4 singles + 4 bottom half" are tough. Still doable. I increased my weight recently when ver.111 was released and I was able to do this version with that. My current weight for squats is 27 kg. 

Track3: Chest

Music: In The Dark by 3 Doors Down

This is SOOOOOO hard. It is the hardest chest track I have ever done. Using a bar during the entire track, so lighter weight than usual is better.

A lot of 8 bottom half and ALSO 16 bottom half. I had to decrease the weight since I didn't know this is such a tough one. 

Track4: Back

Music: Winterburn byAndrew Rayel & Digital X feat. Sylvia Tosun

Not a hard one. It is funny doing after recent ones (109-111), it is simple. No high-pull no pull like that.  4 clean and presses usually and only 1 of 8 clean and presses.

Music is a little too quiet, but OK.

Track5: Triceps

Music: Something In The Way You Move by Ellie Goulding

Although there are many bottom half with a bar, it is not a very hard one either. However for me I got tired at chest track, so that damage came a little. 

I feel Les Mills likes lady songs for Triceps. This is a good song for triceps. Well fit.  

Track6: Biceps

Music: Emperor’s New Clothes by Panic! At The Disco

This is a very good one. Not too hard, but hard enough. Feels like 3-1 lasts forever. AND a lot of pulse pulse pulse pulse....

Song is great. 

Track7: Lunges

Music: Won’t Stop Rocking by R3hab & Headhunterz

With a bar for the entire track.

First 1/3 is squat.

Then a lot of 3 pulse + 2 single lunges. The hardest part is twice there is 16 bottom half squats!

Track8: Shoulders

Music: Old Skool byArmin van Buuren

The hardest part is the last shoulder press. 2X (8 overhead press then 8 overhead press with legs) meaning 32 consecutive presses. 

This definitely makes my shoulder ON FIRE.

The song is great. Generally Les Mills brings good beat song for shoulder tracks.

Track9: Abs

Music: Work by Rihanna feat. Drake

This was my first time doing speed-crunch. Wow. It is a punch. Hope it will help someday I have six packs. 

Track10: Stretch

Music: Torches by Daughtry

Basic. Good song for strech.  

Overall ver.99 is not the hardest, but chest is the real killer. 99 has a lot of 16 pulse, which is probably the feature. It made me realize I still need to grow more chest muscles.

LOVE BODYPUMP!

Bodypump 111 Review : Easiest Version Ever, but...

Stay in shape is the key to enjoy climbing mountains. However, I want to enjoy training as well. 

BODYPUMP is the most fun training I have done in my life.  My training style is stated here at How to Stay in Shape for Big Hiking 

BODYPUMP releases new versions every three months So now here I will review version 111.

So far I did 111 four times. At first I thought, "Wow, this is not really hard! Especially squats tracks and biceps track. It seems that I am not wrong. My instructor said that it was a good chance to increase a little heavier weight than usual, which implies 111 is not as tough as other versions. 

So, I increased the weight. For example, usually I use 25 Kg for squat tracks (each side 2 plates of 5 kg, and 1 plate of 2.5 Kg). This time I used 27 Kg (each side 1 plate of 10 Kg and 1 plate of 2.5 Kg and 1 plate of 1 Kg).  For biceps tracks, I used 9 Kg instead of 7 Kg. As a result, grrr, it is tough version. The reason why I titled this entry "easiest version ever, but..."

BODYPUMP is always hard. 

So now, each track's review.

Track1: Warmup

Music: Speechless (Nicolas Haelg Remix) by Robin Schulz feat. Erika Sirola

I like more as I listen to the song every time. This is a medium hardness of warmup, but including slow clean and presses.

Track2: Squats

Music: Chase The Sun (Extended Mix) by Hardwell & Dannic feat. Keli- Leigh

At first I thought this is really easy, because only first half is done with a bar. Even with a bar, there are not many bottom halves. There are a number of repeats of "2 singles, 3 bottom halves", but not like 8 bottoms, which is a butt-killer. This is why I added a baby plate each side from the second time I did 111. Although just 2 kg increase, this has a real impact: you know this feeling if you are BODYPUMPer. 

Second half is squats with plates and strengthen calves by standing on the toe. Once I had a big sore on my calves from other training, so that day was really tough. However, I am not sure this version. I still think this is too easy. Come on Les Mills!

I like the song.

Track3: Chest

Music: Youngblood by 5 Seconds of Summer

First of all, this music video starts with old Japanese couple's conversation saying thank you for 60 years. The rest of video is also  apparently recorded in Japan. The dancing guys in Tokyo look a little weird, but I am happy to see Japan featured in American popular music. 

This chest track can be done by chest flies with hand weights, or with a bar. My first instructor only gave us hand weights options, so I didn't know that bar is an option until I took another instructor's class. Using a bar is more difficult in my opinion. Again there are walking pushups, which is recent trend. This is not the hardest one I have ever done in the chest tracks, but it is good one.

Track4: Back

Music: Reserve by Egzod feat. Leo The Kind

It is not very hard, unless you increase the weight. The new choreography here is low-pull, high-pull, clean and press. This repeat (8 times) is hard! I am totally fine with previous weight I used at 110, but now I have 2 Kg more. HARD. 

Also another new choreography is double dead rows. Doing twice is hard. Usually dead lifts and dead rows are inserted as a recovery from clean and presses in back tracks, but this time not. 

Choreography fits very well with the song.

Track5: Triceps

Music: High Hopes by Panic! At The Disco

This is a popular song in the U.S. and before 111 was released I listened to this on the radio so many times. Songs were on everywhere. So I heard this at BODYPUMP, I was like, "Ah! This was in the BODYPUMP!" 

There is not really new movement here, and right intensity. Also it is fun doing with this song. 

Track6: Biceps

Music: Walk Me Home by P!nk

Again P!nk. Les Mills loves P!nk to the level almost obsession. I like P!nk, but not much of this song, because the rhythm is not very good for doing BODYPUMP. 

Actually this is not hard. There are many mini breaks between movement, and many biceps rows, which makes this track easy. I hope that next version is harder. 

Track7: Lunges

Music: Face My Fears by Hikaru Utada, Skrillex

It is nice to see again Japanese-related song here. Hikaru Utada is Japanese (actually she might choose American citizenship), anyway Japanese name and speaks Japanese at least. 

111 use a platform and there is new movement. Both squats and lunges are held with one foot on the bench and the other on the floor. Especially this squat style is a little unbalanced and not sure if it is good.

Track8: Shoulders

Music: Focus by Deorro feat. Lena Leon

There are a lot of side raises, mac raises, front raises. Front raises are recently not incorporated, so it is good to have a variety. 

I usually shoulder tracks' "beat" music. This one is good, too.

Track9: Abs

Music: Foolish by Meghan Trainor

My instructor said that this is a weird song, but I like it. This track is all crunches and no harbors. Harbor, then crunch, then harbor....is usually too busy, so it is good to focus on crunches. 

Track10: Stretch

Music: Imagine by Ariana Grande

Not much energy left by the time of stretch, so I don't really care about songs for stretch songs. This song is just okay.  

Instructors at my gym usually play music before class starts. They usually play music from BODYPUMP45 min version. I think some songs from 45 min is different from 1 hr version. One of the songs from 45 in the version 110 is
This Feeling (Tom Staar Remix) The Chainsmokers feat. Kelsea Ballerini. I like this song a lot. It is a great "pre-pump up" song to start BODYPUMP. 

LOVE BODYPUMP!

BODYPUMP 110 Review

Training is important to be strong to do hardcore hikes and backpacking.

BODYPUMP is perfect training for hiking. Having balanced muscles is the key.

I love, love, love BODYPUMP. My training is written here at How to Stay in Shape for Big Hiking in detail. 

 

BODYPUMP releases new versions every three months So now here I will review version 110.

Track1: Warmup

Music: I Need by Wilkinson feat. Hayla

Good. There is something new, high pulls. Recently Les Mills likes to do high pulls. It is tough, but it means good for training.

Track2: Squats

Music: Wild Wild Son (Club Mix) by Armin Van Buuren feat. Sam Martin

It is relatively short (5 min 30 sec). My instructor said it is usually 6 min. Maybe for that reason, it is not the toughest track in my opinion. The music fits with squats rhythm.

Track3: Chest

Music: Heads Up by JAIN

They retained the walking pushups. I don't think walking pushups is so tough. I like the music though. For me chest track with a bar is the toughest.

Track4: Back

Music: First Time by Seven Lions, SLANDER & Dabin feat. Dylan Matthew

A loooot of dead rows and again high pulls. I don't know why 110 has so many high pulls. Clean and presses are not consecutive, so it is easy. I like the music. 

Track5: Triceps

Music: Woman Like Me by Little Mix feat. Nicki Minaj

Starts with triceps extensions with a bar, then with large plate, then dip. I like the track with mixture of stuff. So I like it. Music is OK.

Track6: Biceps

Music: Machine by Imagine Dragons

Biceps is one of my weakest muscle group. So it is always hard. The hard part: all way up + half way up. Grrr. So many repeat of this. It is nice to have a break half way. This is a great workout for biceps. Music is good, too.

Track7: Lunges

Music: Buscando by GTA & Jenn Morel

Using a bar for this track. It is tough (depending on plate size. I used 10 kg total). Music is OK, but a good workout.

Track8: Shoulders

Music: Losing It by FISHER

I LOVE this song very much!!!!!

I am not fan of slow press: I can't do it well (lol). Then overhead presses. My shoulders are always ON FIRE during overhead presses (without squats portion) during shoulder track. This version is 32 of overhead presses (16 with 16 without squats). The first time I had overhead presses at shoulder track was version eighty-something. It had 48 overhead presses during shoulder track. It was my biggest fire on my shoulder. Tough, but ON FIRE feels good afterwards, and facilitate growth of muscles (I hope) so it is all good.

Track9: Abs

Music: Taki Taki by DJ Snake feat. Selena Gomez, Ozuna & Cardi B

Weird song. Taki taki? What's that? 

Abdominal is for sure my weakest muscle. Ab is really important core part for all the track. Indeed my instructor says "brace the core!!!" at every single track. So I try hard without caring music, by celebrating almost making it to the cool down track.

Track10: Stretch

Music: Want To by Dua Lipa

Stretch track is always nice after all the hard work.  The lyric of this song is strong, but melody contains sadness, which I love. I think good songs contain always some sadness inside, even if it is a happy party song. Whether people notice of not, that hidden sadness portion is the source of moving.

I like the short silence between abdominal track and stretch track. People are tired by the end of the abs, and usually people keep silent by laying down on the mat quietly. 

Overall I love 110 (after all I love all BODYPUMP versions), especially shoulder track song. I even hear that song while I am at home browsing internet (Mr.N thinks that I am weird because I am listening to many BODYPUMP songs at home when I am chilling).

One more thing about 110 is Les Mills official BODYPUMP110 is super cool. They recorded this version in the mountains of New Zealand (Les Mills is New Zealand company). Usually their video is at the studio. The video is here at youtube.

 

 

 

 

 

Training: BODYPUMP 86 Review

One of my training to stay fit for hiking is BODYPUMP.

I love BODYPUMP. I wrote about BODYPUMP and a review of BODYPUMP version 109 before.

Now, this is a review of BODYPUMP version 86. 

If you are familiar with BODYPUMP, you think what the hell I am writing about version 86 now in 2019. You are right. Currently the latest version is 110. 

Version 86 was released in 2013. I don't think not many people even do 86 these days. However, I do sometimes. The reason is one of instructors at my gym.

My gym has four BODYPUMP instructors. Three of them do usually new versions mixing with old one. For example, one or two tracks use a little older one (but not more than five years ago), and the rest are the versions released within a year. 

One of the instructor, Kim, does only version 80-95. Apparently, at some point she stopped learning new versions. There are five BODYPUMP classes/week and two of them are Kim's. I do BODYPUMP twice a week, so often one of them is Kim's. I don't know why she stopped learning new versions. Just lazy maybe. For me it is fine. As long as I can do BODYPUMP and it is interesting to know how the old school versions. They are somewhat different from recent versions. 

So, now, review for 86. 

Overall version 86 is really tough one in my opinion.

Track1: Warmup

Music: I cry by Flo Rida

Reminds me of the days this song was popular. I like this song, and great beat for boosting me up.

Track2: Squats

Music: In the Clear by Six60

This is really tough!!! Especially 8 bottom halves in row. There are two 8 bottom halves. The second one at the end, my legs were shaking. Literally. Beat is great for squats.

Track3: Chest

Music: Your Body by Christina Aquilera

Using a bar all time. In my opinion, it is not very tough and not long. I was able to increase weight from 10 kg to 12 kg. Music beat is little too slow but I like the song.

Track4: Back

Music: Campione 2012 by DJ Flow

There is an interesting movement, "clean". Only clean portion of clean and press. This track is hard, because repeating 4 cleans + 4 clean and presses and also overhead presses. Tough but should make me stronger. 

The song is catchy but not great.

Track5: Triceps

Music: 50 Ways To Say Goodbye by Train

I think that this is not very hard. There are a lot of dips but it is fine. 

The song! I am not fan of this. I remember it was popular back in 2013 or so, but not sure for BODYPUMP.

Track6: Biceps

Music: Dark Side by Kelly Clarkson

It is tough but short, so I was able to increase the weight. I like Kelly Clarkson, but this song is a little too slow: and there are many slow 4-4 movements in 86.

Track7: Lunges

Music: Don't You Worry Child (Radio Edit) by Swedish House Mafia feat. John Martin

Lunges track, but more than half is squats. Squats is my strongest movement, so no problem for me. Another new movement is squats and put a plate up by standing on toe. Fun. I love the song and beat fits with squats.

Track8: Shoulders

Music: We'll Be Coming Back by Upon Havoc

Grrrr. This is really tough. Starts with many push-ups, mac-raises, then overhead presses. There are two exact same sets. HARD. My shoulder were ON FIRE. I felt hotness in my shoulder by the 3/4 done.

Track9: Abs

Music: She's So Mean by Matchbox 20

Easy track. I like the song, the beat fits well with ab track. Not too fast not too slow.

Track10: Stretch

I think Les Mills loves P!nk sooooo much. I like P!nk and she is a great singer, but maybe need more varieties.

 

Training: BODYPUMP 109 Review

Training is essential to stay as a strong hiker who can go deep into the wilderness.

Training does not sound fun? For me it is fun, especially BODYPUMP is so much fun.

I am soooo into BODYPUMP, and actually addicted. As I wrote before here at How to Stay in Shape for Big Hiking in this blog, I go to BODYPUMP class at least once a week, often twice a week. 

BODYPUMP is a whole body workout with barbell or hand weights, or just body weight. Workout is 1 hour and consists of 10 tracks. Each track focuses on one muscle group (detail will be below). You carry relatively lighter weight and do repetitive workout, such as deadlift, clean and presses, overhead presses. This program is invented by Les Mills, a New Zealand company. 

The unique feature of BODYPUMP is doing workout with music. That's why it is much more fun. Les Mills releases new version every three months. Each version has different music set, and different patterns of workout. 

Here I will review version 109.

Track1: Warmup

Music: Jackie Chan by Tiësto & Dzeko ft. Preme & Post Malon

This is very typical set and there is not much new movement at ver109. I like the music.

Track2: Squats

Music: Natural by Imagine Dragons

There is new movement, pausing at the bottom. Pausing at the bottom means more work to back to stand up position, so 109 is considered harder according to Les Mills. However, I don't think it is hard. I personally think 108 is harder. Maybe I am getting stronger, or squats is using my strongest muscle group, so it might be different feeling for others. Music is okay, I wish it was more faster beat one. This music is kind of slow for BODYPUMP.

Track3: Chest

Music: Satisfied by Galantis feat. Max

Chest track is interesting. There is innovation: walking pushups. I don't know, is this a New Zealand thing? Anyway, it is a little tough but not too bad. For me, using bar is the most challenging part at chest track, so ver109 chest track is not too hard for me. I like the beat and rhythm of music. 

Track4: Back

Music: The Island Pt. 1 (Dawn) [Skrillex Remix] by Pendulum

There is new movement. Pulling the bar from knee height to chest in one movement. The sounds and beat for the new movement part is really good.

Track5: Triceps

Music: I Like It by Up & Aside

Personally I think 109's triceps is hard. A lot of triceps pushups. Music does not really much with the track. 

Track6: Biceps

Music: Shadowboxer by Good Charlotte

It is not too tough or easy, as expected. I like Good Charlotte, but this song is too slow for BODYPUMP. Biceps are not my strongest muscles, so more fast beat music helps. 

Track7: Lunges

Music: The In Between by Elephante feat. Anjulie

This is a new (I think very old versions had it) movement, at least for me, using bench for lunges. I don't think using bench adds extra challenge. Maybe because legs are stronger in my muscle group. Also half of the lunge track is actually squats. I know much harder lunge track in other versions. 109's lunge track music is really good. I listen to music while lunge track and it really boosts my strength for lunges.

Track8: Shoulders

Music: Blah Blah Blah by Armin van Buuren

Rotation fly is still here as appeared in ver108. Shoulder track is always tough for me, so this one is also tough. What makes it tougher is the music. Weird. Blah blah blah for BODYPUMP? Not sure.

Track9: Abs

Music: Complicated by Mura Masa & NAO

I like the music, but I am not really convinced. "Complicated" reminds me of Avril Lavigne's song. I believe Avril's song is more famous as "Complicated".  I love Avril's Complicated, so during ab track, I am always thinking Avril's song is better if using Complicated, and actually that helps to forget the toughness of ab track. 

Track10: Stretch

Music: Deep End by Daughtry

Stretch is desert for the workout. Feels good with any music. This song is relaxing is slow, which is perfect for cooling down. 

 

Overall, I like version 109. It is hard but I think it is not the toughest version.  

Some new movements makes it more interesting, but personally I like really tough version to become stronger.

 

 

 

 

 

How to Stay in Shape for Big Hiking

How to stay in shape for big hikes: need muscle and stamina!

For muscle building and maintaining, core strength training is required.

For stamina, cardio training is required. 

Mixing core strength and cardio trainings is important. The below table is my exercise schedule of week.

 

For core strength

I do BODYPUMP class once or twice a week. I am soooooo into BODYPUMP!

Bodypump is a program invented by Les Mills, a New Zealand company. 

This is Les Mills's Bodypump website. You can get an idea if interested. 

https://www.lesmills.com/us/workouts/fitness-classes/bodypump/#facType=modal&filterType=0&classes=bp

It is a 1-hour workout consisting of these tracks:

1.Warm up

2. Squats

3. Chest

4. Back

5. Triceps

6. Biceps

7. Lunges

8. Shoulder

9. Abdomen

10. Stretch

You see all the muscles are trained. Each tracks use a bar and plate and/or barbells, and a mat. It uses rather lighter weight and do repetitive movement. 

For example, chest tracks have many ups and down of bar+plate, then do many push-ups. So this program is designed for not only building muscles, but also shape up the entire body. It also has cardio aspect by repeating the same movements. If you want to focus on only building muscles, you need to do lifting heavy weight without many repeats.

Another fun point of Bodypump is all the exercise is done with music. Now Les Mills released 109 versions. It is fun doing with music with rhythm. I LOVE Bodypump so much and actually I am addicted to it. 

For cardio

Swimming is my cardio workout. Usually twice a week, each workout is 1.2-1.5 km in 45-55 minutes.  I swim 50% crawling, 25% back stroke, 25% chest stroke. 

I love swimming. I belonged to swimming club when I was an elementary school student. After I graduated junior high, I didn't swim for a long time. Actually I started swimming again after I joined the gym a year ago. Once I entered the pool for the first time in decades, I realized that I completely remember how to swim. I was surprised how body remembers things that are learned at early age. 

I used to run 2-3 times per week for cardio workouts. I noticed that it was tough to do in Boston due to weather. Winter is snowy and icy. Summer is too humid. Also it is not good that a lot of street are not smooth and made of bricks which is damaging for feet. 

Most importantly, my biggest and most fun cardio workout is hiking on weekends. 

Walking for commute is also a part of my cardio workout. Commute is a great way to exercise. Commute has been always my workout time. For graduate school I biked 20 km/day. For postdoc time, I biked 20 km/day. Now I walk 6.4 km/day. 

The key of training is to enjoy it. I love swimming and Bodypump. Also it is easy to have the gym 5 minutes from my place, also it is on the way to work/home. If my gym was outside of commute route, I would feel lazy to go there.