Hustle for that Muscle

HIIT (High Intensity Interval Training)

In the fitness world, the term 'miracle' is loosely thrown around like a two-pound dumbbell. But when it comes to High-Intensity Interval Training (HIIT), a compact workout, the benefits you've heard about are both legitimate and – we'll say it – 'miraculous'.

"HIIT is a combination of brief, very-high-intensity bursts of cardio exercise followed by periods of rest in between sets. HIIT training can be done across age groups, depending on the intensity and passion of an individual. It is beneficial because it increases endurance, reduces heart rate and balances blood pressure with only bi-weekly training. An HIIT workout increases metabolic rate and burns calories even after 24 hours," says Pratibh Dharchaudhuri, ace Fitness Professional at Rush Fitness, Kolkata.

"Whether your goal is to improve your fitness, lower your risk for cardiovascular disease, lose weight, strengthen skeletal muscle or help get your blood sugar under control, a few minutes of HIIT will prove to be effective. For working women, HIIT could be the best way to elevate physical performance in everyday life. High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long," he adds.

"HIIT has helped me develop both my strength and stamina. At times, while doing a 45 minute HIIT session, I feel like giving up. But then again, it's a challenge that I love overcoming. It allows me to strengthen my mind-body coordination. Often the exercises get so intense that I stop breathing to make things tougher. Keep breathing and nail the moves with power and strength," said enthusiastic Esha Pandit, a research scholar.

SQUATS & DEADLIFTS

Squats and deadlifts are perhaps the most useful in building a perfectly toned body as they seriously help in burning fat. Compound lifts like bench press, military press, squats and deadlifts engage maximum muscles, which results in increasing the BMR (Basal Metabolic Rate), leading to a faster fat loss process and consequent muscle gain.

"Doing squats can be extremely beneficial in combatting PCOS (Polycystic Ovary Syndrome) which affects several women nowadays. Deadlift helps in preventing injuries by increasing the strength of muscles around critical tendons and ligaments, making for a stable core. It is a myth that lifting weights make a woman bulky because bulking can occur in many ways, such as proper nutrition, training protocol and lifestyle, which are applicable for both men and women. Be it the kettlebell squats, free squats or barbell squats, or even deadlifts – they take months to perfect. Start with the most basic exercises to achieve perfection. People chase the goal of lifting heavy weights and forget to pay attention to basics – but if your basics aren't right, you can cause serious injury to yourself," advises Debmalya Sen, Fitness Professional, Rush Fitness, Kolkata.

"Deadlifts and squats have helped me form a more stable core. As squats help the largest muscles in the body along with the quadriceps, hamstring, glutes and the calves, it burns more calories and pushes me to do the remaining exercises more accurately and also helps me maintain my posture, a most important aspect in today's world of technology where most of the population spends its life on a chair. For the upper and the lower back (the buttocks, hips and abdominals), a major concern area nowadays, strength training is the most beneficial way of working out the core to keep going, especially for girls to build strong spinal muscles and be in shape and good health from within," says Dipanwita Saha, a Master's student and professional photographer.

ZUMBA

A mix of intense training and a sense of being at a great festival with upbeat Latin music, Bollywood hits and more – the world of Zumba invites you to let your hair loose, have a good time while you also focus of achieving good physical health. With several variations, Zumba is suited for all!

"It makes you happy; the combination of fun and exercise at a Zumba class makes your body release Endorphins, which triggers positive and happy feelings through the body. It burns calories depending on how hard you work; you can burn anywhere between 300 to 600 calories or more in a single class. During a Zumba class, you are relieved of your problems, your worries, your concerns and your stress. Studies have proven that Zumba is effective in reducing fatigue, improving alertness, increasing metabolism, building stamina and endurance, raising concentration and enhancing overall cognitive function," says Ryan Shaw, a Zumba instructor.

"From almost 136 kg to 78 kg, the journey has been entirely possible due to the intense cardiovascular training I was introduced to in Zumba fitness. Grooving to the beats of Merengue, Flamenco, Salsa and Bollywood, with infused fitness dance movements, Zumba helped me tone my entire body by making my core tight and strong. If you are bored doing cardio, ditch it and embrace the Zumba party," says Bishal Chakraborty, blogger and professional photographer.

A person's body is a remarkable making but today's age of pollution, hectic schedules and lack of personal attention often deprives our body of its true potential. Physical activity and exercise bring many immediate and long-term health benefits. Most importantly, regular activity can improve one's quality of life, both physically and mentally. These exercises can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of depression, anxiety. These exercises offer incredible benefits that can improve nearly every aspect of your health from the inside out. There are many ingredients that go into creating a consistent exercise program – having goals, being prepared, being disciplined, and staying committed, are only a few. But one of the most important, and sometimes most elusive, is continued motivation. Motivation is tricky business, but understanding just what is yours and how you can use it to your advantage will help in harnessing immense inner power.