What type of training is Bolly Active® ?

We are a unique fitness program suitable for everyone which combines high and low interval training, toning, yoga and meditation. Each class is unique are combines high and low intensity training and ensures participants have fun experience along with a total body workout. Our classes also combine Hatha Yoga and Medit®ation for a complete mind body awareness experience.

High-impact exercise typically involves more direct force on the body, including everything from contact sports like footbal, to running and gymnastics.Too much high-impact exercise may place excessive strain on the body and may even wear down muscles over time, possibly leading to repetitive stress injuries.

Low-impact exercise (think swimming, yoga, and using the elliptical, movements that involve less direct force on the body) is done in a softer gear, placing less stress on the body and potentially reducing the risk of injury.

Incorporating both high- and low-impact exercises is a great way to get a more rounded workout and that the foundation of Bolly Active®

High Intensity Interval Training

High Intensity Interval Training (HIIT) involves short, intense bursts of exercise with less intense moves or complete rest in between. Essentially, it's crazy-efficient—which means you could be spending less time in the fitness classes/gym each week while still cashing in on all the fat-burning, metabolism-boosting, and heart-pounding benefits. Most importantly, it strengthens a major muscle, your heart. When you turn up the intensity on your workout, as high-intensity interval training does, you're making your heart work harder, says Jordan Metzl, M.D., an exercise physician and author of The Exercise Cure. And since this muscle (like most) becomes stronger after putting it through tough training, this workout is very beneficial for your heart health.

A new study published in the journal Diabetologia suggests that interval training can help control blood sugar in people with type 2 diabetes better than continuous exercise. When you do a "sustainable" exercise, like going on a long run, your body uses less oxygen than when you push yourself to the max, as you do during HIIT. And when you work out to the point where it's difficult to breathe (because your body is using more oxygen), your metabolism starts working at a higher level, which helps you burn more calories during your workout and after you exercise, says Metzl. It’s called high-intensity interval training, or HIIT. You vary your pace or the intensity of your activity, pushing your limits, and then drop back down to a more comfortable zone. Then you repeat that cycle -- rev it up, recover, rev it up, recover. The payoff: You'll burn calories faster, better, and longer after your workout’s over than going at a steady rate. Your cardio blasts should be 30 seconds to 5 minutes, depending on your fitness level. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

Low Intensity Interval Training

Low Intensity Interval Training (LIIT) is pretty much exactly the same as High Intensity Interval Training (HIIT) with the major difference being the speed of the hard effort. Again to keep things simple here we have two speeds: recovery pace and chase pace.

Recovery Pace – This is the pace you would be going at if you were trying to have a conversation with someone. Theoretically you could last forever going at this pace, as it is easy paced and not too jarring on major muscles and joints.

Chase Pace – Imagine yourself running with someone at recovery pace having a conversation and all of a sudden you take off because you see Hrithik Roshan (Dancing legend of Bollywood). You can be either person here the chaser or the chasee but either way you are running at a pace that is faster than your recovery pace but not quite all out. At this pace you would be able to say “Hey Hrithik, I love your dance moves” and then it would take some time before you would be able to speak again.

Simply stated, a workout is low-impact if at least one of your feet remains in contact with the ground at all times. Walking, hiking, rollerblading and most step aerobics and cardio dance workouts are low-impact. Low-impact exercises are most appropriate for beginners, as well as people with arthritis or osteoporosis, older adults, individuals who are obese, pregnant women, and people with bone, joint, connective tissue injuries. That's because low-impact exercise tend to be less jarring on the body and joints, and less intense overall (more on that below). According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury.It's perfectly fine for people without the concerns listed above to perform low-impact exercises, but fitter individuals may have to work harder to reach their target heart rate zone when choosing low-impact exercises. This way, I'm not constantly stressing my joints and body with high impact moves that could result in injury over time. As you may have figured out, balancing the risk and benefits of high and low impact exercises is another great reason to cross train.

Health Benefits of Bollywood Dance Fitness

Bollywood dancing is known as a dance that owes its roots to the India movie industry and global elements. Nowadays, as Bollywood expands and grows more popular worldwide, the trend of Bollywood dancing is following with it. Bollywood dancing is a complex, but fun and enjoyable activity that can double as a heart-pumping workout – one as exciting as the beats you’re swaying your hips to!

Here are the top 10 health benefits of Bollywood Dance Fitness:

Boosts coordination and rhythm – Bollywood choreography requires the dancers to fully immerse themselves with the musical beats they are moving to. From tapping your feet to quick rhythms to shrugging your shoulders in slow, rich movements, Bollywood dancing helps develop the body’s natural rhythm, and strengthens coordination skills and balance.

Exciting form of exercise – Bollywood dance fitness is an incredibly animated activity and provides the body with some great aerobic exercise. Dancing in itself engages the whole body and can work up a sweat, but the enjoyment one feels while dancing is unrivalled given how much the body engages in physical exercise.

Tones the body – The outgoing and expressive beats of Bollywood dance music can’t help but get your body moving quickly. Each motion helps tone key muscle groups such as the calves and the core, making Bollywood dancing a fun way to get lean.

Lubricates the joints – The rigorous movements involved in Bollywood dancing aid help loosen up the whole body by keeping joints well-lubricated, which prevents arthritis. Dancers become more flexible and agile as various moves and dances are performed, helping the dancer feel more at ease within their own body.

Relieves stress – Bollywood dancing provides a happy and fun version of traditional Indian dance. Because of how fun it is and the exercise involved, Bollywood dancing is great way to help you forget your worries, with dance routines refreshing the mind, keeping the body in motion and blowing cobwebs away as you sweat out your worries

Aerobic Exercise- Bollywood dance for fitness is like many other aerobic exercises, requiring commitment, consistency and progression. Bollywood dancing can be an excellent substitute for your cardio needs in your workout and helps build stamina and endurance.

Oxygen supply-The Bollywood dance form is a great form of aerobic exercise, as it involves lots of active and energetic movements. This helps boost the supply of oxygen through the body, ensuring your muscles get the most oxygen to keep you moving. In fact, back in the 90s, the dance moves were usually modelled on aerobic movements like jumping jacks, toe touches, side to side lunging and so on.

Full body workout – Being a high-intensity dance form with fast and upbeat movements, Bollywood dancing helps shed extra weight fast. The full-body movements help in working both the upper and the lower body at the same time while toning the core muscles.

Fun – Bollywood dance is a fantastic workout with a feel-good factor. It’s upbeat, energetic and gets a sweat happening pretty fast. Whether or not you go into Bollywood dancing with a group or friends or solo, it’s a great way to make new friends and socialize as you meet other dancers.

For everyone – Bollywood dancing incorporates various styles of dance, touching on everyone’s personal style. In Bollywood dancing, some of the more popular dances use a combination folk, jazz, salsa, Arabic and street. It’s dancing for everyone from all walks of life – whether you’re a seasoned dancer, never danced before, older, younger, or from other opposite ends of the world, you’re sure to find fun in Bollywood dancing.