Pilates girls: Janhvi Kapoor and Sara Ali Khan give us fitness goals with this ‘flowing’ practice | Fitness News

She mentioned that the duo was seen doing friction training… “Really activating the entire body and the fascia too”. “My #PilatesGirls @janhvikapoor and @saraalikhan95 burning it up,” she added.

Taking a cue, we decided to explore more about the practice.

Friction training workouts are a form of exercise that incorporates intentional challenges and obstacles to enhance physical and mental conditioning. The term friction in this context symbolises the resistance or difficulties encountered during the workout, creating a dynamic and engaging training experience. “This approach is designed to go beyond traditional exercise routines, pushing individuals to develop a broader set of skills, including strength, agility, problem-solving, and adaptability,” explained fitness expert Garima Goyal.

In a friction training workout, the environment plays a crucial role. Unlike conventional workouts in a controlled setting, friction training often takes place in varied and unpredictable surroundings. This could involve outdoor terrains with natural obstacles, urban environments with structures to navigate, or specially designed courses that simulate challenging scenarios.

According to Goyal, one common element of friction training is the incorporation of functional movements. Exercises mimic real-life activities, emphasising the integration of multiple muscle groups and promoting a holistic approach to fitness. “This might include lifting, carrying, crawling, jumping, and climbing, all designed to enhance overall strength, flexibility, and coordination,” said Goyal.

Fitness props like sandbags, kettlebells, and battle ropes can be incorporated to increase the intensity of exercises and simulate the demands of real-world activities. “The irregular shapes and dynamic nature of these objects engage stabilising muscles and improve overall functional strength,” Goyal mentioned.

Friction training also frequently incorporates elements of high-intensity interval training (HIIT). Goyal noted that short bursts of intense effort followed by brief periods of rest challenge cardiovascular fitness and contribute to the overall effectiveness of the workout. “This combination of strength training, agility exercises, and cardiovascular conditioning creates a well-rounded and efficient approach to fitness,” said Goyal.

What is to be kept in mind?

Safety is paramount in friction training. Participants are encouraged to focus on proper form and technique to minimise the risk of injury. Trainers play a crucial role in guiding individuals through the challenges, ensuring that exercises are performed safely and effectively.

How to do it properly?

Performing a friction training workout properly involves a combination of careful planning, attention to form, and an understanding of the principles behind this dynamic form of exercise.

*Understand the basics – Familiarise yourself with the principles of friction training, which often involves functional movements, varied environments, and intentional challenges.
*Warm-up – Begin with a thorough warm-up to prepare your muscles and joints for the dynamic movements ahead. Include activities that increase heart rate, like light jogging or jumping jacks, and dynamic stretches to improve flexibility.

*Choose or design a friction workout – Select or design a workout that aligns with your fitness level and goals. This might involve obstacle courses, functional movements, or a combination of both. Ensure the workout includes a mix of strength training, cardiovascular exercises, and challenges that engage both body and mind.

*Focus on form – Pay close attention to proper form and technique during each exercise to reduce the risk of injury. If you’re unsure about form, consider working with a trainer or participating in a class to receive guidance.

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