如果你看过我前面几篇博客就知道为什么我们冻结了我们小镇健身中心的会员。先生住院期间我天天跑医院早出晚归，不可能回去锻炼。但是后来发现医院附近有LA Fitness，偶尔下午会抽时间去活动活动。Medicare advantage plan 有一个免费的健身中心卡（Silver sneaker），可以到很多健身中心使用。先生住康复中心时，我的时间更多了，去试了家附近不同的健身中心。在隔壁小镇的健身中心，我遇到了Body Pump的教练Sheldon。一下子就喜欢上他和他教的健身课Body Pump。
Sheldon 真是一个不可多得的好教练。本来Body Pump课是一门重复性很高的健身课，负重杠铃在他诙谐幽默的伴音下，灵活地上上下下。音乐的四节拍，被演绎为负重杠铃和我们双腿的
down，down， upper，upper / quick down，slow upper （1，2，3）/slow down（1，2，3）/slow . . .(upper)/, 加上脚步的变化，深蹲，dead lift， 杠铃的位置变化，可以变化无穷。既重复又不完全重复，也用到哑铃，垫子，做一些核心肌群的锻炼。这样60分钟的课可以达到对各大肌群的锻炼。一位华人健身达人罗兄， 也是一位音乐爱好者， 专门为此课作词谱曲， 歌词见文末。
Sheldon 的课总是“人满为患”，提前5分钟来连位子都没有，提前10分钟是必须的，把锻炼器材（杠铃，哑铃，Step bench, 垫子）搬到位。Sheldon自己来的很早，和学员social他的敬业精神令人敬佩。他的课从来都是准点开始，只会准点或推迟结束。觉得一小时课收获满满。不像在我们小镇的健身中心，力量训练的课， 比如TBC，45分钟的课经常迟开始几分钟，热身5分钟，cool down 5分钟，真正的锻炼也就半个小时， 成效甚微。
Sheldon估计有60多岁，头上扎一个手帕，颜色图案也经常和他的健身行头配套。太太Jane的瑜伽垫子和她的鞋，衣服也match。我估计是太太的功劳。Sheldon在这个健身中心教五节课，星期三，星期六 和星期天早上8:30的Body Pump课，还有两节课在傍晚。他告诉我他还在另外两个健身中心教课。他的太太Jane也常来上他的课。有两次我来的不够早，居然没有足够的器械可以用，她立刻搬来自己的，又下楼去找其他的代用品。两口子都是热心人，感恩节前带来很多礼品给我们学员，还经常带自己烤制的cookie，水果杯 等等，对大家关照有加。
试了下来，就认定了他的Body Pump课，现在风雪无阻地上星期三，星期五（另一个教练） 和星期天的Body Pump课。希望籍此能改善我的骨密质。一个多月下来初见成效，我从一开始负重杠铃从肩膀上自己拿不下来的菜鸟到现在可以自如地拿上拿下了。
Google： Body Pump 课程提供一系列好处，包括：增强瘦肌肉质量、提高整体力量和肌张力、燃烧卡路里、增强核心力量、改善姿势、提高骨密度以及提供有趣、激励性的团体健身体验，所有这些都是通过高重复、轻重量的锻炼形式。
Here’s the lyrics for it.
(Verse 1)
BodyPump, it's the name, a workout that's the game
For getting lean and strong, it's all about the gain
Barbell in your hands, with Sheldon leading the way
He'll push you to the limit, every single day
(Chorus)
Slow down 1, 2, 3, 4, slow up 1, 2, 3, 4
One quick down, three slow up, keep the rhythm in your core
Two down, two up, feel the burn, it's what you're working for
Sixteen singles, then the pulses, thirty-two, and more!
(Verse 2)
Sheldon's got the moves, the humor, and the groove
He's showing you the steps, with energy to prove
His class is packed, it's always full, you've gotta be there early
For men and women, young and old, it's a fitness story
(Chorus)
Slow down 1, 2, 3, 4, slow up 1, 2, 3, 4
One quick down, three slow up, keep the rhythm in your core
Two down, two up, feel the burn, it's what you're working for
Sixteen singles, then the pulses, thirty-two, and more!
(Bridge)
Sheldon's a great grandpa, taking care of his crew
A volunteer with a heart of gold, he's always there for you
His wife, Jan, by his side, supporting every move
Together they're a team, their friendship we approve
(Chorus)
Slow down 1, 2, 3, 4, slow up 1, 2, 3, 4
One quick down, three slow up, keep the rhythm in your core
Two down, two up, feel the burn, it's what you're working for
Sixteen singles, then the pulses, thirty-two, and more!
(Outro)
BodyPump, with Sheldon's fire, it's the best way to inspire
So get your weights, get ready to sweat, and feel the workout's might
This class is a celebration, of strength and of delight!
我身边的人和事 - 健身教练Sheldon
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