Farah Khan’s trainer on her fitness transformation: ‘Then came a time when a person not interested in coming down from her 35th floor penthouse…’

However, by the end of the training period, Khan felt bored. “In level 3, there was a time when she said she was getting bored, which was obvious. So, we tweaked her gym schedule to accommodate climbing stairs instead of walking on a treadmill, which tends to get boring. The first day, I remember, we climbed only two floors. The idea was to try and add one floor every day. Last we counted, we climbed 28 floors. That’s how she got transformed,” Bhateja shared.

Hydro workouts do help (Photo: Freepik)

He added that she also controlled her diet and “used to eat limited and correct meals.”

Curious, we turned to Mitushi Ajmera, a nutritionist and senior master fitness trainer, to learn about hydro workouts.

Hydro workouts are water-based workouts such as aqua-Zumba. “These are low-impact workouts that use buoyancy and water resistance. It can still be high-intensity cardio or strength training without straining the joints, as seen in jogging and running. These workouts are recommended for people suffering from arthritis or injury and are great for rehabilitation,” said Ajmera.

Adding that these are often recommended for the elderly to build strength and balance, she continued: “Another benefit of this workout is that it maintains the body temperature, as water has a cooling effect.”

It’s a good form of resistance training as the water provides multi-directional resistance, so you can use your body movements without lifting heavy weights. “It benefits cardiovascular conditioning; for example, water jogging or running can elevate the heart rate. Swimming is also an excellent cardio activity,” said Ajmera.

You can achieve a better range of motion and flexibility since it’s safer in water as it is gentler on the surface. “This kind of workout can be very beneficial in improving sleep quality since water has a therapeutic benefit, helping you relax and reducing anxiety. Athletes often use hydro workouts to recover from sporting activities, as water helps in blood circulation,” said Ajemra.

How to start?

*5-10 minutes of gentle warm-up like shoulder movement, spinal twist, or a jog
*If you want it to be more of a strength training, do lunges or squats for warm-up, and if you want it to be cardio, then the warm-up should include faster movements
*End the warm-up with some lightweight stretching.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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