HIIT your way through winter!

 

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Karachiwala, a popular fitness trainer located in Mumbai, has a plethora of HIIT or high-intensity interval training sessions on his Instagram account. HIIT workouts consist of a series of brief bursts of high-impact activities followed by recuperation intervals. Begin your fitness adventure with beginning programmes, or choose leg day if you’re a seasoned master!

Songs and Squats

 

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Take cues from the trainer and let music influence you to keep your exercises enjoyable and motivating. Your favourite song will cause an endorphin release while you work up a sweat, making it a win-win situation for both the body and the soul.

Combine Yoga and Cardio

 

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Cardio yoga refers to yoga positions that include cardiovascular workouts that raise your heart rate. According to Deanne Panday, one of the celebrity fitness instructors and author, it may be “an incredible fat burner.” You may easily increase your BMI or body mass index while losing weight with this combo. It reduces tension while also strengthening the muscles in your arms and legs.

Be A Pilates Girl

 

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Pilates can be done at home if you didn’t previously know. No matter what your fitness level is, you may always begin with mat training. Add this workout to your regimen by following the advice of dietitian and pilates trainer Karle. “Pilates is for everybody and everyone!” writes Karle on Instagram. As there are no prerequisites, you may acquire this new talent through training sessions or online tutorials.

Stability Ball Practice

 

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Working out with a stability ball not only strengthens your core, but also improves your general balance, flexibility, and coordination. Sohrab Khushrushahi, one of the internet celebrity fitness instructors, makes the case for this multi-faceted workout session. Given that we’ll be spending a lot of time at home, it’s time to get that ball.

We all make pre-workout warm-up blunders, but in an ideal world, we wouldn’t. A muscle is frequently compared to a vehicle in the fitness world—it has to warm up before it can start. While you may be diligent with your stretches, a variety of warm-up missteps may be preventing you from reaching your best potential at the gym. Praveen and Maahek Nair, celebrity fitness trainers, concur, “Warming up before any physical activity is necessary to prepare mentally and physically for the activity. Warming up raises your heart rate, which boosts blood flow and allows more oxygen to reach your muscles. Fast-paced walking, spot jogging, fast-paced side-stepping, arm swings, lunges, and squats are all examples.” 

Warm-up blunders to avoid in your next session – 

If you want to optimise the effectiveness of your workouts, keep an eye out for the following typical blunders that detract from your results: 

Not spending enough time warming up

Because it takes a certain amount of time for the tissues to get the blood flowing, ensuring that the warm-up lasts long enough plays a big part in maintaining smooth mobility once you begin exercising. Warm-ups should, on average, last for at least 10 minutes and consist of low-to-moderate activity. 

Performing a vigorous warm-up

Warming up should guarantee that you obtain complete circulation of blood without becoming exhausted because the purpose of warming up is to increase the muscle quality. You should ideally be able to preserve energy for the main workout. 

Constantly performing the same stretches

A good warm-up should involve a variety of dynamic actions that are designed specifically for the activity. It is best to begin by warming up the entire body before moving on to the muscle groups that will be targeted in the main workout.

Warming up only particular regions of the body 

Certain body components must be activated before beginning an exercise, yet the body acts as a whole. A thorough warm-up from head to toe improves muscular suppleness, which helps keep injuries at bay when working out, while also rising body temperature, which increases oxygen flow to your muscles and allows you to do demanding actions with ease. 

Avoiding the warm-up 

As tempting as it may sound to avoid warm-up totally on hectic mornings in the AM, doing so is an invitation to injury. You may relax your tissues and get them to behave optimally during the workout by simulating the movements of the next activity. 

To learn more about how Arjun Mathur prepared for the part, we spoke with his trainer, Samir Jaura. The actor has been working with Jaura, a famous fitness trainer, for the past 14 years. Here, he walks us through Arjun Mathur’s workout regimen for his physical transformation in Season 2 of Made in Heaven.

 

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Describe the exercise program you created for Arjun Mathur to assist him get ready for Made in Heaven S2. What did it consist of on a daily basis?

Samir Jaura: We concentrated heavily on agility, flexibility, functional training, core exercises, and strength training for the workout regimen. The exercise program was as follows:

Day one: Chest and biceps with cardio
Day two: Legs and core
Day three: Back and triceps with cardio
Day four: Shoulder with functional training
Day five: Kickboxing with skipping
Day six: Cardio-based exercises like swimming and cycling
Day seven: Full body rest

What exercises did he naturally excel at, and what portions of training him were the most difficult?

Samir Jaura: The difficulties with Covid-19 were caused by the need for a protracted hiatus in the middle of the change, according to Samir Jaura. I was concerned that he would lose the gains he had made, but he is totally committed. Using the exercises I instructed him to do at home, he kept up his body.

He has excellent genetics and incredible muscle memory, making him inherently adept at functional training. His body is formed in heaven, I used to taunt him.

How did it feel to work with him? What would you say about his fitness philosophy?

Samir Jaura: He’s always been a serious professional and a fitness fanatic.

How does his nutrition fit in with his exercise routine?

Samir Jaura: He consumes carbohydrates, protein, fiber, and lipids in his diet. He was instructed to follow a low-carb, high-protein, and low-sodium diet in Made in Heaven.

 

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Leg day is the most difficult workout in the gym for a reason: there are so many muscles to work. “The hamstrings and glutes are important muscles to work on.” “You often only work out what you can see, but creating a balanced musculature begins from the back,” Kalre explains. “In addition, 60% of your muscles are in your lower body.” The more muscles you train, the more calories you burn, making your workout more efficient.” Ignoring the lower body and concentrating solely on ab training can be detrimental to the body.

“Because your feet are the foundation of movement, it will eventually work its way up if your feet are not strong and stable, and if your gait is not good.” This can impact your lower, mid, and upper back, as well as your shoulder and neck.”

Sonam Kapoor Ahuja’s lower body workouts look like this

 

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“When Sonam first came to me, she had hip issues, which we’ve overcome very well through exercise,” Kalre explains. “Because of family issues with knee pain, we wanted to avoid that from the start.” Because she is “hyper-mobile,” all of her workouts are geared towards strengthening her glutes and the backs of her legs. “Supine leg pools on the trapeze and side-line leg work on the reformer are two of my favourite moves with Sonam.”

The exercise includes a lot of functional motions. Static exercises, such as a basic lunge, only engage the hamstrings, quadriceps, and glutes. “However, a reverse lunge plus step up will also involve your calves, foot, and ankle, which increases the calorie burn of the exercise,” she explains. “To improve efficiency, you can squat and step out, lunge and reverse lunge, or side lunge.”

Pilates and functional movements are full-body workouts that require you to engage every muscle. While it is simple to follow along with videos and virtual workouts, Kalre recommends working on your form first before plunging into the practice.

“From the start, you should concentrate on lower-body alignment. Your hip bones and knees should be in line, and your knees should not rotate or twist. “You also want your abs and core engaged when you begin your lower body exercises,” she adds. She agrees that keeping your spine in a neutral position is critical, especially because a rounded or stretched back can cause serious back issues.

The three workouts that can help you develop your lower body strength

Bridge:

The glutes and hamstrings will be worked in this workout. Hip bones should extend all the way to the ceiling. After you’ve hinged them up, lie back flat and in control. “Keeping a flat back is critical to avoiding injury,” adds Kalre.

Plie:

This Pilates-style barre workout works the glutes, hamstrings, quadriceps, and abdomen. “First, try it against a wall. Bring your knees together and zip up your inner thigh. “Then, while bending your knees, unzip your thighs and keep your sacrum against the wall,” she explains. Tucking the tailbone as you lower yourself will maintain your back arched.

Alternate between backward and forward lunges:

While this exercise appears to be simple at first appearance, completing it correctly necessitates maintaining solid form throughout. Pretend you have a cup of coffee on your head and can’t spill it as you lower and slide it back. Furthermore, your hip bones should be like headlines, pointing straight forward.”

In September 2022, Robin Uthappa, who had played professionally for 16 years, including 15 illustrious IPL seasons, announced his retirement from cricket. Even today, the 36-year-old batsman is remembered for his role in India’s victory at the 2007 T20 World Cup. He played for the Chennai Super Kings in 2021 and the Kolkata Knight Riders in 2014, respectively, and won the IPL twice. “I recall seeing him when he debuted in 2006. According to Sohrab Khushrushahi, founder and coach at Sohfit, “He’s always been one of the fittest individuals around. 

Khushrushahi and Robin began working out together in April 2021, around the time of the IPL. He has had the chance to work closely with the fitness coach both within and outside of the competition, and he has continued to train him since his retirement. We met down with him to learn more about his exercise regimen and how he maintains his physical fitness in his 30s. 

What significant changes have you noticed in Robin Uthappa’s fitness since you began working with him?

KHUSHRUSHAHI SOHRAB: I was teaching his wife, a former professional tennis player when he first came to me. In addition to making it seem good, our aim was to encourage him to play his sport and keep him injury-free during the IPL or any other competition. Because he has been working out for 20–25 years and understands the fundamentals quite well, he is incredibly fit and simple to coach. We made an effort to improve his mobility and develop certain muscles that would aid him in his bouts. There is no doubt that things have changed since then. He got through the entire IPL 2021 tournament without getting injured. From that perspective, I think we achieved what we needed to and he’s definitely gotten a lot fitter than he was.

Give a brief explanation of the exercise plan you have created for him. What are his routine’s primary focal points?

SK: Whether we were in the peak or off-peak season would affect his routine. We would concentrate on overall physical training throughout the off-season to make sure he was game-ready. He would go to Mumbai once the tournament season had begun, and we would work together to get him prepared for action. The goal was to physically fortify him so that he could compete throughout the full competition. There are games once or twice a week during the 8–12 week IPL season. Therefore, we needed to make sure he was prepared for that. In-season, we would concentrate on upkeep and refrain from doing anything fun, because, during this period, his skill training held the most importance.

How does his history as a former cricket player affect his present level of fitness?

SK: He has always worked on his fitness and taken it seriously, says SK.  His obsession with the game is unwavering, and he would stop at nothing to play it at the greatest level. I don’t believe this will ever change. Therefore, in my opinion, he has been a very simple guy to train. He’s never backed down. 

Could you share a couple of activities you practise with him that any fitness fanatic over the age of 30 may incorporate?

SK: We mainly focused on building up his muscles because they guarded his joints. Nothing out of the usual occurred. Every workout we performed was simple and is often overlooked in modern society because it doesn’t appear cool. Working with an athlete has the advantage that they are familiar with the fundamentals. The following workouts are suitable for those in their 30s, 40s, and even 50s.

• Squats and their many variations
• Deadlifts and anything with a heel pattern
• Power moves like jumping and biometric work
• Upper body strengthening exercises like pull-ups and push-ups

What are some healthy lifestyle habits beginners may adopt to help them reach their fitness goals more quickly?

SK: I believe consistency is the first thing we attempted to build with Robin—and that I try with everyone. The second step was for him to improve his eating habits.

Many people find it challenging to organise and balance their eating. He was also supposed to be consistent with his eating habits. Thirdly, we focused on exerting the necessary effort. We made an effort to make exercise enjoyable and establish the fundamentals. He would continuously perform the same thing to get better at it, so he never grew bored. People in today’s world need to comprehend that. We occupy a world where everything has to be quick and instant. What people don’t realize is that monotony is important. 

What would you say about his fitness philosophy?

He’s a beast, says SK. I cherish him. He’s one of the men I think is easiest to coach since he never gives up. He has never caved in, not even when he was having a bad day or was exhausted. In the past 18 months, I can’t think of a single instance in which he wasn’t motivated to train. 

He has been eager to work and has a wonderful attitude. He is incredibly dedicated, which is why he has also been so successful at cricket. He is aware of the steps required to reach his destination. With him, there are no concessions. 

Hrithik Roshan introduced Bollywood to the joys of aesthetic fitness when he made his debut in Kaho Naa… Pyaar Hai in 2000, with huge biceps and an outstanding V-shaped body. Over two decades later, he’s still one of the industry’s fittest men, capable of outperforming performers half his age. To learn more about the actor’s daily training routine, we chatted with Kris Gethin, celebrity trainer and co-founder of Kris Gethin Gyms. Gethin and Hrithik Roshan are working together to maintain and raise his fitness, from working around his ailments to mixing up his training regimens.

How long have you been in collaboration with Hrithik Roshan?

KRIS GETHIN: I began working with him at the end of 2011. That was to prepare him for Krrish. Because I do a lot of work overseas, we usually train online, but we sometimes train in person on occasion. I’ve started working with him again, and we’ve finished the first phase of his metamorphosis for his forthcoming film, Fighter, after 12 weeks.

How many days a week do you work out with him?

KG: We practise five days a week. So, two days on and one day off is typical. However, if he has fully recovered and slept well, we may workout three days in a row.

Can you tell us about Hrithik Roshan’s training routine?

KG: His weight training sessions are 45-60 minutes long. Each session focuses on two body components, such as the back and biceps, chest and triceps, or shoulders and abs. In addition to his cardio, he strives to do a minimum of 10,000 steps every day. Every day, he performs around 40 minutes of cardio, whether it’s a jog or a swim at the beach. We constantly vary things up because we don’t want the body to adapt and the workout to get dull and monotonous.

What are some of the most noticeable changes in his fitness since you began training him?

KG: I can tell that he has lost some muscle since coming here this time 12 weeks ago, compared to when we initially exercised in 2011. It’s unavoidable as he gets older. So we had to concentrate on muscle growth. He has also suffered several injuries and undergone several operations throughout the years. This time around, our training has been quite different, with more preparation, mobility exercises, stretching, massages, foam rolling, and so on.

I’ve had to prioritise his sleep as well as his water. Many individuals are unaware that their ailments are the consequence of a lack of sleep, rehabilitation, or water. Hrithik goes to bed at around nine o’clock every night. He has moved all of his meetings from nighttime to noon sessions. He has also begun to consume a gallon of water every day.

What are the finest health habits you follow with the actor and would recommend to others?

KG: Many people avoid doing cardio on a daily basis because they believe it would harm their progress. This is a legend. Increased blood flow enhances nutrition transfer to the targeted area where you are training. Furthermore, cardio is beneficial for the heart.

Can you define Hrithik Roshan’s fitness philosophy?

KG: It’s really cautious. Everything is meticulously planned by him. That, I believe, comes with age and having been involved in so many injuries. He must be quite meticulous in his technique prior to weight training. We spend approximately 30 minutes preparing before he ever takes up a weight.

His method is also instinctive. If he doesn’t feel well one morning, perhaps because he’s pulled a hamstring, he will avoid completing specific workouts that might aggravate the injury.

Can you suggest five muscle-building workouts for folks over the age of 40?

KG: As we become older, we want to train in a safer environment. To gain muscle, try the following exercises:

Curls with an EZ bar: 

EZ bar curls are excellent for biceps training, and I prefer them since they are gentler on your elbow joints.

Face pulls: 

Face pulls are beneficial to the deltoids, particularly the rear deltoids. I’ve discovered that many people have weak back shoulders because they only train muscles they can see in the mirror.

Seated incline curls with dumbbells: 

Seated incline curls with dumbbells are excellent for biceps training.

Reverse grip rows:

Reverse grip rows are excellent for your back. They can be done with a barbell or a dumbbell.

Straight arm lat pull downs: 

Another effective back exercise that pre-fatigues the muscle before moving on to larger motions, so you don’t have to go as heavy and risk injury.

Deepika Padukone is the embodiment of skill and stature adaptability. The worldwide actress, who was formerly an ardent athlete, is recognised for staying in shape. She maintains a planned fitness regimen that includes weight training, aerobics, yoga, and her favourite kind of exercise, pilates. Padukone utilised a hard training schedule devised by celebrity fitness expert Yasmin Karachiwala to prepare for the Oscars in 2023, focusing on toning her physique with pilates.

 

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Although pilates is not a new kind of exercise, it has lately acquired popularity. Because this type of exercise can be adjusted to your specific health objectives, regardless of age, gender, or level of fitness, it has gained popularity as a great form of exercise.

Pilates Advantages

Stress reduction

Pilates helps you to listen to your body while building muscle. Weightlifting and other strength training activities encourage you to test your body’s boundaries. This means that you may not be paying careful attention to your body all of the time, making it easier to disregard its messages. Pilates engages the muscles and spine, improves respiration and circulation, and instils the body with the happy emotions associated with exercise.

Core strength

Although pilates is a full-body workout, it is primarily intended to focus and engage your core muscles–the back, abdomen, and pelvic floor. As a result, it aids in the development of endurance, improved posture, and the acquisition of control and efficiency in daily movement.

Rehabilitation

Pilates-style exercises improve physical strength, stamina, and control, all of which are important for injury prevention and rehabilitation. This low-impact kind of exercise promotes stability, attention, and peace of mind, and it is an ideal alternative for injury recovery. Pilates is a fantastic way to get to know your body better and practise a range of skills.

Mobility and adaptability

Maintaining physical fitness and health requires striking a balance between flexibility and mobility. A Pilates session is kept moving by smooth transitions between acute and calm, controlled movements. Most pilates exercises integrate strength and flexibility training, increasing strength, flexibility, and mobility without requiring stretching after a strengthening exercise.

Strengthens your bones

The modern lifestyle, which entails more sitting and less movement, has a negative influence on our health and bone density. Healthy bone density can be quite beneficial. This reduces the likelihood of acquiring osteoporosis and osteoarthritis later in life. Pilates has been shown in research to improve quality of life, reduce pain, and increase bone density.

Yoga has several health advantages. It aids in the strengthening of the body’s muscles, joints, and bones. It also aids in stretching and metabolic stimulation. The appropriate type of yoga exercise can help target and alleviate the symptoms of various chronic conditions. Yoga, in addition to strengthening the body, aids in the relaxation of the mind. It aids in the treatment of anxiety and stress symptoms, as well as the induction of better sleep. It aids in the charge of the body and the development of self-awareness. Props can help us do asanas more effectively.

A prop, on the other hand, can be anything. Anshuka Parwani, a yoga instructor to numerous Bollywood celebs like Alia Bhatt and Kareena Kapoor, uploaded a video in which she utilised her home’s wall as a prop and offered us significant yoga objectives to follow.

 

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“Let’s keep it basic and do some asanas against a wall.” “Did you ever imagine a wall in your house might be the perfect prop to aid you with your Yoga practice?” Anshuka stated in the caption, sharing five yoga asanas that can be done with the assistance of a wall. These are their names:

Parsva Tadasana

Uttana Shishosana

One Hand Shoulder Opener

Anjaneyasana Variation

Masalana

Throughout the video, Anshuka expanded on the advantages of various asanas.

She claims that these asanas assist to engage the arms, shoulders, and lower back muscles, improving posture and coordination. They also aid with quadriceps, groyne, hip flexors, glutes, and knee strength. Doing these asanas improves shoulder mobility, flexibility, general balance and attention of the body. Body stress frequently develops in the thighs and neck area, and these asanas aid in resolving it. “These asanas are basic and may be done at home.” Therefore, the next time you notice your plain wall, utilise it creatively for your next Yoga practice,” Anshuka encouraged her Instagram followers to use the wall at home to improve their yoga game. She claims that these asanas assist to engage the arms, shoulders, and lower back muscles, improving posture and coordination. They also aid with quadriceps, groyne, hip flexors, glutes, and knee strength. Doing these asanas improves shoulder mobility, flexibility, general balance and attention of the body. Body stress frequently develops in the thighs and neck area, and these asanas aid in resolving it. “These asanas are basic and may be done at home.” Therefore, the next time you notice your plain wall, utilise it creatively for your next Yoga practice,” Anshuka encouraged her Instagram followers to use the wall at home to improve their yoga game.

Is it feasible to utilise Pilates as a tool for healthy living in this city, given the pollution, stressful work, and long commutes?

The previous 20-30 years’ lifestyle has resulted in the neck, back, shoulder, and knee problems, not just as a result of a lack of activity, but also as a result of pollution, particularly in India. Inadequate infrastructure and the environment also make it difficult for even those who wish to help.

Katrina Kaif

 

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Katrina Kaif has been working with Yasmin Karachiwala for several years. “Pilates improves your body’s tiny muscles,” she remarked in her Instagram video. This improves your balance, flexibility, stamina, posture, and immunity.” Not only that, but this also aided Katrina Kaif’s dancing. Furthermore, the activity helps to strengthen the core.

Preity Zinta

 

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In an Instagram video, Preity Zinta stated, “Pilates is the finest thing you can ever do for your physique.” It improves balance and can help avoid injuries. It also aids in the development of long, slim legs and a toned physique.

Alia Bhatt

When Alia Bhatt travels, she takes a trainer with her. Alia has a travel reformer [a carriage on which the exercise is performed], and she’ll request a session from her fitness instructor because she just has an hour at home.

Make pilates your fitness mantra

Pilates is far more than just a workout routine. It is a low-impact workout that emphasises alignment, flexibility, and posture. It is a full-body workout that focuses on your core. As a high-intensity workout, it targets all body regions and is ideal for weight loss. You get more in tune with your body by stressing optimal breathing, spinal and pelvic alignment, and a focus on fluid, flowing movement.

In addition to RRR and The Elephant Whisperers’ Oscar 2023 triumph, star Deepika Padukone’s debut at the 95th Academy Awards has also gained widespread attention. With a black off-the-shoulder gown from the upmarket design label Louis Vuitton, Deepika attended the awards ceremony. She accessorised her red carpet look with dramatic Cartier jewellery and subtle makeup choices.

Immediately making our list of best-dressed was the stunning ensemble modelled after vintage Hollywood glitz. But how did Deepika make the intriguing sartorial moment a reality? The solution to this conundrum lies with her trainer.

Yasmin Karachiwala, a Pilates instructor, posted a video of Deepika Padukone working out at the gym on Monday. In order to prepare for the Oscars, Deepika worked out at 6:30 in the morning. Yasmin released a collection of all of those exercises. She said that it was ‘a fantastic adventure prepping her for the Oscars’ and even gave the ‘secret to her gorgeousness’. “Oscars ke pehle exercise toh banta hain na?” she wrote. I’m going to share a preview of @deepikapadukone’s 6:30 am exercise before the Oscars.

 

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She said that it was ‘a fantastic adventure prepping her for the Oscars’ and even gave the ‘secret to her gorgeousness’. She penned, “The Oscars working out toh banta hain? I’m going to share a preview of @deepikapadukone’s 6:30 am exercise before the Oscars. In addition to her genetic beauty, she also has the discipline, devotion, and dedication to lead a balanced lifestyle. Do you not concur? Red carpet, fit is the new sexy, #DeepikaPadukone, be fit because you deserve it.”

In the background, Naatu Naatu from RRR, which won the Oscar for Best Original Music, is heard as Deepika works out at the gym. In it, the actor can be seen performing Pilates moves including forearm stretches, one-leg stretches, and core-strengthening routines. She looked great in a white tank top and black exercise tights.

In contrast, Deepika’s black Louis Vuitton gown had a mermaid-style skirt, full-length sleeves, attached Opera gloves, a corseted bodice, and an off-the-shoulder neckline.

 

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High shoes, a diamond necklace, a bracelet, and statement rings were used by Deepika to accessorise the look. To finish off her look, Deepika went with a sloppy low bun, winged eyeliner, nude lip colour, light eye makeup, feathery brows, reddened cheeks, and a dewy foundation.