Alternative Moves: Dual Fitness
Binged through the festive season? It’s time for some damage control. Add an element of fun to your workout with these fun dual fitness alternatives.
What: Bollywood aerobics is a form of aerobics set to the catchy, desi beats of popular Bollywood chart-toppers. The form is a mix of high and low impact aerobic steps, in addition to typical Bollywood dance moves; complete with exaggerated hip movements and facial expressions. So you can learn to do signature moves like Kareena Kapoor's shimmies and Hrithik Roshan's wave in an intense, yet super-fun exercise session.
How it works: The instructor choreographs the songs to ensure the steps match the mood and genre of each song while giving you a balanced full-body workout. Since the classes are fast-paced, the songs chosen are peppy and fall within a range of 120-140 BPM (beats per minute). And because the music is familiar and enjoyable, you don’t even realise that you are exercising!
Fitness quotient: Bhavna Harchandani, HOD, Group Exercises, Gold’s Gym, explains, “Since it’s a cardio workout, it works out the full body. A regular class would include extended warm-ups, incorporating moves from kickboxing and functional training to increase calorie expenditure while preparing you for the routine that follows. The calories burnt per class can go up to 600 per hour. The class ends with a cool down that includes some simple steps to get the heart rate down followed by relaxation and full-body stretches.”
What: The diverse nature of martial arts and the harmony of music come together to form Capoeira, an unusual martial art form originated in Brazil. It was invented by African slaves who practised it in a disguised manner so as to liberate themselves from slavery.
How it works: Using African instruments to create a melodious background score, Capoeira blends movements such as hopping, twirling, wriggling, dancing and head-banging. You don’t need any previous training to start learning and it’s an excellent way to unwind after a hard day’s work.
Fitness quotient: Reza Messah, founder of Cordao de Ouro (the first capoeira school started in India) aptly describes a Capoeirist, “A Capoeirist is one who has the coordination of a dancer, strength of a martial artist, endurance of a marathon runner, flexibility of a gymnast and the beat of a drummer.”
What: Inspired by sadhus and rishis, kathak yoga is based on the fundamental yogic concept of integrating the mind, soul and body. It is a focused form of art that requires immense concentration and rhythmic synchronisation of the mind and body.
How it works: Pandit Chitresh Das, kathak performer and owner of Chitresh Das Dance Company (CDDC) elaborates, “This is a form of cardiovascular exercise wherein the dancer recites a chosen tala (rhythmic structure), plays an instrument and practises precise complicated footwork, all at the same time.”
Fitness quotient: This fitness cum dance technique helps build endurance and increase stamina. It is an excellent cardio workout and helps you burn calories while increasing flexibility, thanks to its athletic nature “It helps your concentration and aids in blood circulation,” says Das.
By Ruchika Vyas and Shweta Vepa