4 new-age workouts to try this summer

Achieve your health goals even during the summer.

HIITasana

In normal circumstances, #haveitall is not the kind of hashtag a fitness trainer would espouse. But Linda Chambers is aware of the power of the brand she has created. HIITasana, a programme designed by Linda, combines aspects of high intensity interval training (HIIT) with yoga, thus bringing forth the best of both worlds. In Linda's own words, "HIITasana blends the scientific approach of high-intensity interval training with the ancient philosophies of yoga to create a method that not only burns fat, creates lean, long, toned muscles and improves your cardio fitness, but also develops mobility, improves posture and reduces stress."

As a form of workout, HIIT's popularity has soared in recent years owing to its effectiveness. A regular HIIT workout alternates between some rigorous, high-intensity workouts and short resting periods. Hardcore fitness enthusiasts recommend HIIT to burn maximum calories in short time, boost metabolism and reduce blood sugar, among other things. On the other hand, despite some of its rigorous forms, yoga largely centres on the principles of relaxation. Owing to their respective characters, something like HIITasana may come across as a bit of an oxymoron. "The programme is designed so that we may have a high intensity move that is upper body dominant followed by a shoulder-opening asana. Also, maintaining a correct breathing technique is important in this form of exercise."

It was seven to eight years into her career as a fitness trainer that Linda received her 200-hour training in yoga from the Ashiyana Yoga School in Goa in 2008. "I created HIITasana because I am drawn to these two extremes myself. Not only do I teach yoga, but I also own 1SIX8, a boutique group training studio where our classes focus on high intensity. After the classes, I find myself doing yoga to stretch and mobilise. Most people today are leaning towards trends in yoga. That's why I decided to combine the two, and save people's time," she says.

Linda notes that most people who perform high-intensity sports do not spend time on improving mobility and flexibility, as a lot of people find stretching and yoga a bit boring. Something like HIITasana becomes not just a combination of two exercises but also a marriage of two different sensibilities. "Obviously, high-intensity intervals are going to be challenging, as this is what yields results, but there are people who are inflexible and they find yoga more challenging. In that sense, this programme has something for everyone."

Meanwhile, Linda is ready to take HIITasana places. End of July, she is headed to Iran to train 200-300 female fitness professionals to teach HIITasana. "I will also be running a teacher's training programme in Dubai later this year." Given the fantastic possibilities it has to offer, looks like HIITasana is a word that may soon become a part of the fitness lexicon.

(For HIITasana classes, log on to www.hiitasana.com and check out the Instagram page @hiitasana)

Barre

On a particularly hot summer morning, we find ourselves at VivaFit Ladies Fitness Studio in Tecom. It's that time of the day when any form of physical exercise does not top your list of priorities simply because the heat can be overwhelming. even in the cosy, AC-enabled confines. Denisa Alexandru, however, does not share our sentiments. Over a period of an hour, she shows us some signature movements that are part of a new workout that is slowly and steadily winning the vote of confidence of many fitness enthusiasts in the region.

Is it ballet? Is it yoga? No, it's barre. "Barre is a modern version of the classic balletic training. It's a workout designed to shape and tone postural muscles and build core strength. Incorporating classic ballet positions with modern music, it is a combination of cardio and strength with high reps of a small range-of-motion movements and very light weights. It's a different style of training if one is looking to escape the mundane," says Denisa, who is a master trainer with Les Mills, a group founded by four-time Olympian Les Mills Senior that designs result-oriented workouts.

Google barre and you're likely to chance upon images that showcase signature barre postures with external props such as resistance bands, weights and exercise balls. Denisa prescribes the form that employs least number of props - in fact, none at all. She goes on to explain why. "Ballet dancers stand and train differently. So, when we adopt this type of posture and training, we activate muscles that are not impacted in the usual training routines. We combine a cardio peak with intensely-targeted, high-rep exercises that isolate and strengthen your muscles. Without the traditional bar assisting the workout, the muscles supporting the body's stability and strength become the focus."

While globally, barre may have been a talking point for some time now, it is useful to note that the workout itself was designed nearly five decades ago by famous ballerina Lotte Berk. While recovering from a back injury, Berk combined aspects of ballet with certain exercises that attempted to target specific muscles for greater strength and flexibility. Eventually, at the age of 46, she opened the Manchester Street Studio to teach this form of workout; interestingly, men were barred from her studio. Her obituary in The Guardian noted, "The dancer and teacher Lotte Berk, who has died aged 90, did not believe in mollycoddling her clients. Any woman who could not keep a 10p coin still on their extended thigh risked receiving a flick of the riding crop that Berk kept in the basement studio off Oxford Street, central London, where she terrorised generations of women into shape - Britt Ekland, Joan Collins, Yasmin Le Bon, Shirley Conran and Edna O'Brien among them. (Barbra Streisand turned up once, but never removed her hat)."

Needless to say, Berk's rigidity is a thing of past. Today, barre programmes are conceptualised in a way that make them more inclusive. Denisa insists that anyone can join the classes. She cites her own example to substantiate that claim. "When I was three, I took ballet classes, but that lasted only till I was six years old. I have always regretted stopping them. As soon as I heard of this class, I knew this was it. This class helped me experience the grace and beauty of ballet dancers and activate the muscles in my body that we usually miss. In January this year, I went to London and attended the trainer boot camp and have been practising ever since."

Denisa adds that while barre may facilitate weight loss, just like any other fitness routine, it needs to be complemented by a healthy and balanced diet. "We advise two to three classes per week combined with other training routines focused on strength and cardio and a well-balanced diet for best results."

(Barre classes take place every Sunday, Monday and Tuesday at VivaFit Ladies Fitness Studio, Tecom; www.vivafit.ae)

Capoeira

Capoeira's origin story dates back to nearly 400 years ago with African slaves in Brazil. As these slaves, belonging to different tribes and regional belts, began to interact with each other, a syncretic culture began to take root. Capoeira, in many ways, is a by-product of this. "The African slaves were not allowed to practice martial arts. So, they disguised it with music and acrobatics. It's beautiful, isn't it? To be able to create such an effective art form that's also fun," says Nina Stone, founder of Capoeira Dubai.

Today, capoeira defies any easy categorisations. It has, over the years, acquired a reputation for being a form of martial arts that builds physical and mental resilience. Be it building the upper body strength or promoting flexibility and coordination or reducing stress or improving speed and stamina, capoeira is a holistic exercise that has something for everyone.

So, what exactly is the technique employed in capoeira? As mentioned earlier, it is a mix of acrobatics, dance and music. Physically, it involves certain upper and lower body movements that, according to Nina, "engage muscle groups in unique ways". The primary essence of performing capoeira, says Nina, is to do all the movements fluidly in a very short period of time. "All the routines require a lot of energy and coordination. It is an exercise that increases the muscular and cardio vascular endurance of the body. As a martial arts technique, this will make your response time better and the body more agile to respond to other people's moves," she says.

It was nearly 24 years ago that Nina first discovered capoeira. "I was in Hawaii when I heard a sound of drums. When I followed the sound, I came across a bunch of people doing some incredible movements with a smile on their faces." Inspired, Nina went on to train in capoeira and even taught some of her friends before she began to train kids on the streets.

"I think capoeira taught me to be part of a circle. It taught me to be in the present - that there was no past or future, no winning or losing. It was all about a game you play and get better at it. You can only control your opponent when you master yourself. There's no room for egos in capoeira, just oneness," says Nina.

Perhaps one of the most important triumphs of capoeira, notes Nina, who's been teaching capoeira in the region for nine years now, is not just the physical transformation but the psychological empowerment. "I have seen people become more confident, aware, connected and relaxed. As for me, I think I look younger than anyone my age because of capoeira," says the 46-year-old Brazilian expat.

(To find out about capoeira classes, log on too www.capoeiradubai.com)

Aquabiking

Come summer, and aqua sports suddenly becomes the most sought-after activity. However, that idea is receiving a gentle tweak as a number of aqua fitness programmes are marking their presence in the region's health roster. One of them is aquabiking at the luxurious Fairmont The Palm. "Aqua-biking is an exercise much like cycling, except obviously in water," explains Yannick Dedigama, co-founder of Aqua Spin, the company behind the programme.

A basic 45-minute aquabiking class includes a warm-up (slow-moving exercises introducing the workout), lower body sprints (essentially increasing the pace while focusing on the lower body), upper body moves (workouts aimed at strengthening your core, triceps and chest), full body sprints (sprints using upper and lower body) and a cool down (gentle pedaling and stretching). Same as regular biking at a gym, you think? Far from it. Yannick says the process, while as rigorous, seems much simpler in water. "It's a relatively easy exercise for losing weight. You burn three times the calories as compared to a regular workout." The science behind the workouts explain why aqua workouts feel much easier. Water's buoyancy ensures that you strengthen your muscles without subjecting them to anything that feels too rigorous. "The perceived exertion is much less. The stronger and fitter you are, the harder you are going to push against the pedal. The less fit you are, the less you have to push - it's the simple rule of aqua biking," says Yannick. The more important aspect is the feeling of ease a water workout provides. "Sometimes, you will go for a crossfit session or a spin session in a hot room and find that while the workout was great, there was a certain wear and tear. Water provides that supportive medium. There's not much friction in the joints and it helps to increase strength in ligaments. From a wellness point of view, the pressure of water endorses lymphatic drainage. It also helps massage the cellulite and break it down," he says.

Its role in breaking of cellulite is what drew French women to aquabiking some years ago, before it went on to become a talking point the world over. "It became huge among women in France mainly because pedalling was a great way of reducing cellulite in the legs. It was also an easy way for them to exercise without putting too much strain," says Yannick. Incidentally, it was in France that Yannick's' business partner and Aquaspin co-founder Alicia Antonuccio discovered an alternative to ballet that she had learnt as a kid.

Diagnosed with patellofemoral syndrome, a condition where the sufferer experiences extreme pain in the knees owing to the back of the kneecap coming in contact with the femur, she was forbidden from trying any physical workout. However, a provision was made for aqua workouts. That's when Alicia started exploring aquabiking.

One of the many perks of aquabiking is that literally anyone can join. "In one class, you can have an athlete and also someone who's just starting their fitness journey; you can have an obese person, and someone who's recovering from an injury. It's really great because each person will work at their perceived rate of exertion," says Yannick. "Water is a great equaliser."

(To find out more about Aquaspin classes, log on to www.beyourbestdxb.com)

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