Janhvi Kapoor, with her movies releasing one after the other, and fashionable looks on and off the ‘gram, has been in the spotlight. And fans seem to be in awe of her sculpted figure. Recently, the Ulajh actor shared a reel on Instagram documenting one of her workout routines combining strength training, Pilates on a reformer, and lifting weights.
We wondered whether incorporating these three activities can be too much to handle for a regular person. indianexpress.com spoke to Gaurav Thakur, strength and conditioning coach at Somaiya Sports Academy, Somaiya Vidyavihar University, to find out how you can add all three techniques in your workout routine.
According to Thakur, a regular person can engage in all three activities, but advised against doing all three on the same day. If someone is incorporating these three activities, balancing them according to their goals, Thakur said, “To maximise efficiency, it’s best to start with strength training, followed by cardio and Pilates.”
Strength training enhances muscle force, while Pilates improves mobility, flexibility, core strength, and balance. However, Thakur warns, “If you do Pilates before strength training, your stabiliser muscles will be fatigued, preventing you from performing strength exercises effectively.”
Pilates focuses heavily on core muscles, which are essential for maintaining stability and balance during other workouts. (Source: Freepik)
Thakur, recommended a light pre-workout meal 40-60 minutes before exercising, avoiding fats as they take longer to digest. He also suggested pairing any two of the three workouts. “It’s better to do only two. You can pair strength training with either cardio or Pilates, and on another day, do Pilates first, followed by cardio,” he said.
For optimal benefits, he advised strength training three to four days a week, and Pilates and cardio twice a week.
Who should avoid this combination?
Staying fit helps boost immunity and improve lifestyle. All three activities offer unique benefits, according to Thakur. However, as a cautionary tale, he said that individuals with heart-related issues or injuries should generally avoid putting too much stress on their bodies. “It’s always best to choose workouts based on your objectives and train accordingly,” he said.
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