Sanya Malhotra, Alaya F, Shruti Haasan discuss where fitness meets dance

Alaya F

Alaya's quick feet

I don't think one can burn as many calories via any other workout, as they can with kathak. I would train with my Guruji, Rajendra Chaturvedi, for four hours a day, and he would make me do different [movements], over and over again, until I was depleted. But, I always enjoyed living up to the challenge. For eight months, I diligently trained with him. Then, when the lockdown was imposed, I would watch kathak videos online and practice. I have been fascinated with the style, because my grandmother [Protima Bedi] was a classical Odissi dancer]. I began learning the art without any expectations, but eventually loved the way my body would react and move in accordance to the cues. I have been a weak dancer, and this helped me enhance the skill.

I cannot stress enough on the immense fitness benefits one can reap via kathak. It is a great workout, because, not only does one execute the same movement repeatedly, but also does so at a rapid pace. I also practice pilates and gymnastics. Each form complements the other.

Sanya, the hip-hopper

I got admission in my college due to my [dancer skills]. I was part of a dance society, and that is where I learnt many forms. In my second year, I became a company-member at a ballet academy, and received most of my dance training there. I would dance for nine hours a day, and also attend the company's classes.

While I enjoy freestyle, I have been practicing hip-hop, of late. Though I may not be good at it, I enjoy it, and take to online classes.

I do believe my dancing skills were enhanced after I started physical training. It improved my core-strength, which then helped me in my ballet training, and when taking to movements, like lifts, during choreography. While dance is an excellent form of exercise, one needs to understand that all factors, including your routine and diet, go hand-in-hand. During college, despite the hours that I invested in dancing, I was not fit, because my diet was [not good]. We all know that 80 per cent of your wellness plan depends on your diet, and, that chunk was not addressed in my case. It was only after we were put into an intense physical training regimen for Dangal that I realised the benefits [of regular training], and eating appropriately.

Also, any form of strength training is required to build muscle, because dance is essentially cardiovascular work.

Hoop, skip, jump

Having had always been an athlete, I would often take to running. One of my coaches told me my core was stiff. I was recommended to learn to use the hula-hoop to deal with that issue. I have been practicing it since I was a child. Apart from helping me improve my balance, it enabled me to strengthen my core and increase flexibility, especially that of the spine. Dance is among the greatest forms of fitness because one is using the entire body while training. Also, dance and martial arts are two forms that target the core muscle significantly, and enable you to get rid of toxins, and negative emotional energy. Yoga is calming, but I don't enjoy the vibe.

I complement my dance routines with martial arts practice because there is more cardiovascular work involved [in the latter]. Also, since I can work with my body, employing kicks and punches [instead of machines], I find it to be beneficial.

The Cheats: Sonam K Ahuja

What's your cheat meal:
Pav bhaji, or any other Indian junk food. But, you can find healthy versions of everything today.

How often do you indulge:
Usually, it will be once in a month.

Do you compensate for it:
No, you can't burn off stuff with an extra hour of cardiovascular work. I merely return to my training routine.

Inside my fridge

Sonakshi Sinha
Diet soda
Greek yogurt
Cheese

Fitiness tip that works for

Rahul Dev
Take to a routine that recruits bigger muscles. I am fond of executing pull-ups, because the muscles which [enhance functional fitness] are not those that make us look good. They are the back muscles.