我身邊的人和事 - 健身教練Sheldon

如果你看過我前麵幾篇博客就知道為什麽我們凍結了我們小鎮健身中心的會員。先生住院期間我天天跑醫院早出晚歸，不可能回去鍛煉。但是後來發現醫院附近有LA Fitness，偶爾下午會抽時間去活動活動。Medicare advantage plan 有一個免費的健身中心卡（Silver sneaker），可以到很多健身中心使用。先生住康複中心時，我的時間更多了，去試了家附近不同的健身中心。在隔壁小鎮的健身中心，我遇到了Body Pump的教練Sheldon。一下子就喜歡上他和他教的健身課Body Pump。

Sheldon 真是一個不可多得的好教練。本來Body Pump課是一門重複性很高的健身課，負重杠鈴在他詼諧幽默的伴音下，靈活地上上下下。音樂的四節拍，被演繹為負重杠鈴和我們雙腿的

down，down， upper，upper / quick down，slow upper （1，2，3）/slow down（1，2，3）/slow . . .(upper)/, 加上腳步的變化，深蹲，dead lift， 杠鈴的位置變化，可以變化無窮。既重複又不完全重複，也用到啞鈴，墊子，做一些核心肌群的鍛煉。這樣60分鍾的課可以達到對各大肌群的鍛煉。一位華人健身達人羅兄， 也是一位音樂愛好者， 專門為此課作詞譜曲， 歌詞見文末。

Sheldon 的課總是“人滿為患”，提前5分鍾來連位子都沒有，提前10分鍾是必須的，把鍛煉器材（杠鈴，啞鈴，Step bench, 墊子）搬到位。Sheldon自己來的很早，和學員social他的敬業精神令人敬佩。他的課從來都是準點開始，隻會準點或推遲結束。覺得一小時課收獲滿滿。不像在我們小鎮的健身中心，力量訓練的課， 比如TBC，45分鍾的課經常遲開始幾分鍾，熱身5分鍾，cool down 5分鍾，真正的鍛煉也就半個小時， 成效甚微。

Sheldon估計有60多歲，頭上紮一個手帕，顏色圖案也經常和他的健身行頭配套。太太Jane的瑜伽墊子和她的鞋，衣服也match。我估計是太太的功勞。Sheldon在這個健身中心教五節課，星期三，星期六 和星期天早上8:30的Body Pump課，還有兩節課在傍晚。他告訴我他還在另外兩個健身中心教課。他的太太Jane也常來上他的課。有兩次我來的不夠早，居然沒有足夠的器械可以用，她立刻搬來自己的，又下樓去找其他的代用品。兩口子都是熱心人，感恩節前帶來很多禮品給我們學員，還經常帶自己烤製的cookie，水果杯 等等，對大家關照有加。

試了下來，就認定了他的Body Pump課，現在風雪無阻地上星期三，星期五（另一個教練） 和星期天的Body Pump課。希望籍此能改善我的骨密質。一個多月下來初見成效，我從一開始負重杠鈴從肩膀上自己拿不下來的菜鳥到現在可以自如地拿上拿下了。

Google： Body Pump 課程提供一係列好處，包括：增強瘦肌肉質量、提高整體力量和肌張力、燃燒卡路裏、增強核心力量、改善姿勢、提高骨密度以及提供有趣、激勵性的團體健身體驗，所有這些都是通過高重複、輕重量的鍛煉形式。

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!