What is involved in a Class?

Group Power uses moves from traditional strength training and programs these movements to music, creating a simple, fun and effective way to train in groups. The class starts with a comprehensive warm-up, followed by eight songs that focus on specific muscle groups, and finishes with a well- earned stretch.

Who is Group Power For?

Group Power is for just about anybody, aiming to remove the barriers of age, gender and fitness background. Whether you are an inactive person interested in getting fit or an athlete looking for a training edge, Group Power delivers.

• New exercisers will be successful in Group Power because of the simplicity of the class. It is a great starting point to develop strength and confidence.
• Group Power is fantastic for women because it is a form of weight-bearing exercise, which is proven to reduce the incidence of osteoporosis.
• Group Power is perfect for the time-pressed exerciser. 2 times a week is all you need to get great results fast!
  It is perfect for cross trainers who want to add strength training into their workout.
• Even the serious weight trainers of the world marvel that Group Power is great to work the muscles a different way.

How Often Can I do Group Power?

Group Power is designed to be done 2-3 times per week, and you should not exceed 3 times in one week. It is not a case of the more you do the better. For at least your first month of Group Power, twice a week is sufficient. A schedule that allows for two days of rest between class experiences is ideal.

How Can You Expect to Feel?

Before Class

It is perfectly normal to feel apprehensive and nervous before your first Group Power class. Once you get your first class out of the way, a lot of the apprehension will disappear. Remember, there is safety in numbers. You will also be amazed at how many others will help you.

During Class

The objective of your first few classes is to understand the format and the equipment, as well as to learn technique – so keep the weight light. After that, you can slowly start to increase the intensity of your workout.

After Class

You will feel a sense of accomplishment to get your first class under your belt. It is important to know that you will be sore. With any new workout or at the start of any exercise program, you are likely to experience muscle soreness. This is because your body is adjusting to the new demands being placed on your muscles.
The most important thing to wear is comfortable workout attire. Most people wear track pants, shorts and t-shirts, while some feel more comfortable in Lycra. Also, be sure to wear comfortable athletic shoes. You should feel comfortable enough to move and sweat.

What to Bring

Bring a towel, a water bottle and your energy. That is all you will need. Some people prefer to wear weight-training gloves, but they are certainly not essential. Wait and see how you feel after your first couple of classes before investing.

Arrive Early

It is important to arrive 15 minutes before class to meet the instructor. During these 15 minutes, the instructor will ensure that you are comfortable during your first class and answer any questions you may have. The instructor will ask you such questions as:

• Have you ever exercised?
• Have you ever weight trained?
• Have you participated in group fitness? Do you have any injuries or problems that
  might affect your ability to participate in the class?

Your answers to these questions will help the instructor decide what approach you should take in class and how to modify the exercises, if necessary.

Recommendations

Everybody is responsible for setting up his or her own equipment for the class. The equipment you will need to grab and put in a spot is:

• A step and 4 risers
• A bar
• 2 collars
• Weights

General weight recommendations for the first class:

• Women: use two medium and two small plates.
• Men: use two large, two medium and two small plates.

These recommendations might seem conservative. However, remember that your initial goal is to learn the class structure, equipment and basic technique, not to lift as much weight as you can.

If you feel as though you have a higher level of conditioning as it relates to the class, you can experiment by increasing the weight. It is important to know, however, that if you have made an incorrect weight selection, you should feel comfortable stopping at any point within the track to either rest or adjust your weight. Alternatively, you can start the track with your weight selection and, if your muscles fatigue, simply continue the track with plates.

Talk to the Instructor after the Class

Remember to talk to the instructor after class. For example, let him or her know how you felt and if anything was particularly challenging for you. The instructor will then make recommendations for your next class. Most of all, have fun during your first Group Power experience!

More Group Power FAQs

What are the steps used for?

There are absolutely no stepping, dancing or complicated movements in a Group Power class. Group Power is strictly a strength and endurance program, which utilizes STEPS only as a bench for exercises such as bench press and tricep exercises.

Can I do Group Power instead of cardiovascular training?

No. Group Power is not a cardiovascular workout and is not intended to replace one. Group Power should be used in addition to cardiovascular training as a means of building lean muscle, muscular strength, and endurance.

Will Group Power help prevent injuries and improve athletic performance?

Absolutely. Group Power provides ideal conditioning for many sports that require muscular strength and endurance including tennis, basketball, golf, and cycling. In addition, added lean muscle helps protect tendons and ligaments from potential injury.

How many times a week can I do Group Power?

Group Power is recommended as part of a balanced exercise program. Group Power should be limited to 2-3 times per week with a minimum of 48 hours of recovery between workouts.

Is Group Power safe for pregnant women?

As with all exercise during pregnancy, consult your physician before beginning. Caution should be exerted because of the potential effects of the exercise on the growing baby and the mother. Although Group Power is not the most appropriate workout for the pregnant exerciser, if a healthy pregnant exerciser has been previously using Group Power they may continue to do so with their doctor’s approval and following these guidelines:

• Keep the heart rate below 150 BPM
• Do not spend more than 2-3 minutes in the supine position (lying on the back)
• Avoid holding the breath with exertion
• Be extremely cautious (or perhaps stop altogether) in the late stages of pregnancy as the risk of injury or discomfort may increase
• Know and understand the warning signs of when to STOP exercising (feeling hot, faint, dizzy, short of breath, vaginal bleeding, lower abdominal pain or cramping)
  

What is the difference between Group Power and a sculpting class?

Group Power utilizes specially designed barbells with adjustable weights. Because the bar weighs only 3 pounds, participants can start off light and progress simply by adding weights to the bar—up to 91 pounds. Sculpting classes are limited by the size and weight of the dumbbells, which are often bulky and awkward for unconditioned or inexperienced exercisers. In addition, Group Power is pre-choreographed. This approach means that each workout is guaranteed to be safe, fun, and effective.

What are the benefits of doing Group Power?

Some of the many benefits of Group Power resistance training include:

• Simple and effective workouts that challenge all ages and fitness levels who can participate in the same class
• Improved muscle strength and endurance
• Improved body shape and muscle conditioning
• Increased tendon and ligament tensile strength
• Increased bone density (great preventative measure for osteoporosis)
• Promotion of muscle balance and postural stability throughout the body
• Increased fat burning capacity
• Improved hormonal status
• Stronger immune system
  

What is the program structure of Group Power?

Using a program-specific warm-up with the barbell and light weight, the workout progresses through all of the major muscle groups starting with the legs. The focus is on gluteals, quadriceps, hamstrings, and calves. This is followed by pectoral work using the step platform. The large muscles of the back are the focus of the next track followed by isolation work of the smaller muscles such as triceps and biceps. The legs are then given a final endurance and toning test with a series of lunges before shoulders and abdominal muscles are worked. The workout finishes with a cool down using static stretching to aid recovery.