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Try the Athletic Workout to Lose Weight
Every sports enthusiast has been bitten by the Olympic bug! With sports suddenly being the flavour of this season, if you want to ditch your boring gym routine, we suggest some sports-inspired workouts, that break the monotony of your fitness regime. After all, fitness and sports go hand-in-hand. And while not everyone is born an athlete, you can definitely feel like one by trying these workouts. Says fitness guru Krutika Ranjane, The Hive Gym, “Athletes need specific training tailored according to their sport. Add these exercise routines to enhance your physical and mental fitness.” So if you’re looking for fun and a fantastic workout, get, set, go!
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Remember the ’80s, when every woman on the planet was hooked on to aerobics, as the universal form of working out? Then came the ’90s and aerobic kickboxing (now known as cardio kickboxing) hit the fitness circuit. A sports-inspired form of aerobics, it pairs the cardio workout of traditional aerobics with the strength and agility training involved in martial arts. Using conventional heavy bags and training pads that are based on authentic kickboxing techniques, it provides both resistance and cardiovascular benefits. Most cardio kickboxing classes begin with light stretches and a cardio warm up. Typical routines include a series of repetitive punches, hand strikes and kick. And we can’t think of a better way to incorporate self-defence moves in your workout.
Are you looking for a workout that will increase your stamina and strength? Then Body Attack is meant for you. It is a sports-inspired cardio workout that helps in building strength and stamina. This high-energy training exercise combines athletic aerobic movements with strength and stabilisation exercises. Basically, it’s high impact aerobics that is set to music! It will provide you a platform for achieving the highest personal levels of aerobic and anaerobic fitness. While at first it may seem hard to attempt, it’s a safe workout for women of all ages and fitness levels.
Plyometric box jumps
“Plyometric training develops strength, power, balance, agility and kinesthetic awareness, all at the same time. It truly addresses many levels of athletic performance,” says Jivesh Shetty, fitness expert, BCUBE. Try the plyometric box jump, an exercise, where you have to jump from the ground to an elevated surface (one to two feet off the floor). They are compound, multi-jump exercises, (training for explosive power movement), that are also practiced in sports like long jumps, pole vault and basketball. TIP: In order to perfect a box jump, you must develop agility, coordination, accuracy and balance. And you should perform them at challenging heights.
If you’re a water baby, you’ll definitely enjoy Aqualates. This sports-specific aqua workout is aerobics in water that’s based on the same anatomical guidelines and principles of Pilates, but in the resistive environment of a swimming pool. Designed specifically to strengthen the back and abdominal muscles, aqualates is an ideal workout for those who suffer from pelvic, back, or other joint pain because the effects of gravity are reduced significantly in the water, thus making it a low-impact exercise. Apart from being a calorie-burning workout, Aqualates also enhances co-ordination, mobility, stability, endurance and balance.
Indoor wall climbing
Not every fitness routine is capable of giving you an adrenaline rush. So if thrill and excitement is what you’re looking for in your workout, then indoor wall climbing is a great option for women. Says Ranjane, “Indoor wall climbing helps you practice balance, increases hand grip strength and challenges the mind and body co-ordination. It also improves kinesthetic awareness. It demands supreme energy and co-ordinates the entire body.” Apart from giving you a sense of accomplishment when you reach the top, it also improves fitness while building trust and problem solving skills. If there ever was a challenging complete body workout that required co-ordination, endurance, strength, flexibility and balance, our vote would go to indoor wall climbing.
The Asylum workout
If you want to transcend from an average health-conscious individual to an elite athlete, and are willing to put in your maximum effort, check out Insanity: The Asylum workout. A 30 day DVD program, though it is touted to be the most difficult home exercise program ever devised, it is one of its kind that is based on drills used by pro-athletes. You can spike your speed, co-ordination, agility, strength, and power to the next level, with the help of this workout. Stay on track and within 30 days, you’ll get faster, stronger, and more agile than you ever imagined. You will not only burn calories, but also build muscle, and unleash your inner world-class athlete!
“Walking lunges are an excellent workout for mobility of hip, knee and ankle joint,” says Ranjane. An extremely beneficial exercise, it has been adopted by many athletes who are engaged in running sports like sprinting, hurdles, football, hockey etc. And why not, after all, it stresses joint mobility, strength, flexibility, core, and challenges the cardiovascular system. Mobility of the ankle, hip, and knee joints are required, to maintain perfect alignment, as well as maintain stability. All you have to do is walk around the room, but in a lunging action. To intensify this workout, you can use dumbbells and barbells.
Olympic lifting (Explosive lifts)
There’s a warning that comes with this one. Not everyone’s cup of tea, this is a highly advanced and complex movement exercise. Olympic lifts or explosive lifts should not be confused with powerlifting. The former recruits maximum use of muscle fiber in the entire body. The explosive movement helps co-ordinate the entire body to perform together. Says Ranjane, “They are excellent for joint stability and neuromuscular balance. It helps gain over all muscle mass.” While you can get amazing benefits from doing explosive lifts, if done wrong, you have high chances of injury. Shetty warns, “Olympic lifts can improve your athletic ability greatly. Unfortunately, the drawback is that it comes with a tough learning curve. Also, they are notoriously hard to learn and master.” But if you do execute them correctly, then you can reap their vast benefits.
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