STRETCHING LIMITS

IT’S A rare fitness enthusiast who doesn’t get bored with routine workouts. The same old cardio and weight training sessions become monotonous after a while, and trainers need to keep people’s interest levels high by coming up with new regimens. Here are some new routines that are providing a kick to endorphinaddicted enthusiasts in town.

CYCLING WITH SOME SPINS

It has been around for the last few years, but has gained popularity of late. Spinning cycling is done on spin bikes which are advanced version of recumbent bikes.

“While the conventional exercising cycles allowed forward and backward leg movements, spin bikes allow the leg to move upwards and downwards,” Kiran Sawhney, owner of Fitnesolution. This cardiovascular workout offers a complete body workout, with special focus on leg muscles, hips, thighs and calves. “It can burn up to 600- 700 calories in an hour,” adds Sawhney.

“It emulates outdoor cycling with uphill, downhill and other such features and involves resistance training. You can also adjust the resistance of the wheel as per your fitness level,” says Jason Mccreaty, master trainer, Ozone Fitness. This can be done in different positions depending on the level.

Beginners can try the seated position which is the safest. Upright standing position is a weight bearing position, advised at an advanced stage. Experts can even try the standing position with forward bend. “You can do it alone or in a group. It’s advisable for a beginner to have an instructor supervise the speed, resistance and postures,” says Sawhney.
THE X-FACTOR A full body workout, with special focus on legs, hips, thighs and calves
COST: Rs 2,000-3,000 per month
CONS: The trainer has to be excellent as postures matter the most in this

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MARTIAL ARTS WITH A DIFFERENCE

A GROUP of people lie on their stomachs, slowly pushing up their upper bodies by placing their palms on the ground. Soon they are doing push ups before getting up on their feet to throw a kick.

Seems like too much to handle? This is Qiangbo for you, the newest fitness training in town. In fact, this new workout regimen has actually been conceptualised in this very town by martial arts trainers Ajay Ahluwalia and Deepak Uppal.

Literally meaning “waves of energy” in Chinese, Qiangbo was devised to offer something more than a typical attack and defence training. “Martial arts generally teach how to protect and harm with right technique instead of building fitness. On the other hand, weight training is more focused on building bulk than boosting core strength or flexibility. Qiangbo derives the positives from both worlds, with some yoga thrown in,” says Ahluwalia.

The switch from yoga to martial arts is seamless, conjuring a harmonious image. “Both martial arts and yoga are based on the concept of channelising energy flow for better health. In martial arts, it’s channelised externally to train a person in defense and attack while in yoga the energy is internalised. Concentration of breath and movements are central to both forms, which is why they work well together,” says Ahluwalia.

Twenty seven-year-old Hiteshi Mittal always wanted to learn martial arts. “All of us need to be capable of handling any physical attack. But the strictly structured routines of karate or Taekwondo put me off which is why I chose Qiangbo,” she says.

Unlike other martial arts, which are focused on technique and strength, “Qiangbo has a four grade approach. Since people of varying ages and fitness levels join sessions, training starts with flexibility exercises to strengthen the back and core,” says Uppal.

A trainee then moves on to strength training and coordination. Plyometrics is also thrown in to build speed. This form of training involves fast, powerful movements to improve the functions of the nervous system, generally for the purpose of enhancing performance in sports. Raghav Chandrashekhar quit gym training when he was advised to avoid lifting heavy weights after an accident. Being a sportsperson, however, he felt compelled to continue with his active lifestyle and has found that Qiangbo fits the bill for him.

“The emphasis on overall fitness besides exercises to increase flexibility and endurance are also helping me deal with the injuries,” he says. Dietary changes are also recommended to build fitness. “A healthy diet comprising less junk food and more vegetables and fruit is essential if you want to enhance your performance,” says Ahluwalia.

THE X-FACTOR Qiangbo is a mix of martial arts, yoga and strength training
COST: Rs 3,500 per month
CONS: A relatively new form of training which is yet to gain wide acceptance