Turbulence training

In our previous interaction with fitness trainer, Prem Mehta, we looked at the squat and push-up positions and the benefits of each. This month, we’ll look at ‘turbulence training’ which incorporates several cardio routines.

TTT: Turbulence training. That’s an interesting name. What is it exactly?
PM: Turbulence training or body weight training is a combination of upper and lower body exercises that are especially useful in improving your inner organs. The best part about this training is that it doesn’t take much time nor does it require much space. It is one of those challenging workouts where, week by week, you feel the difference in your stamina. It’s a workout that fits all age groups. There are two ways to perform this workout — the high intensity workout and the low intensity workout.

TTT: How is turbulence training performed?
PM: Turbulence training is a combination of seven routines that are done using your own body weight without any intervals or gaps. Each routine is performed for 10 counts to start with. As you progress in your regimen, this can be increased gradually.

TTT: Sounds pretty energetic!
PM: And that’s why it’s such a great workout! You begin with sumo style squats. Start by standing straight with both knees pointing in opposite directions outward. Lower yourself slowly, keeping your back and neck straight and your hands extended in the way you are most comfortable with and as covered in the last interview. Do this for 10 counts.

TTT: So you have to follow the same directions and precautions covered last time?
PM: Exactly the same. The squats are followed by the side jump. A side jump begins with your feet together and your hands on your waist. Jump, extending your legs outward but not more than approximately two feet apart, and bring them back together. Your hands do not leave your waist at all through this routine. Do this for 10 counts.

After the side jump, we immediately move into the spot sprint. A spot sprint is like a sprint done in a static place. Move your legs alternately back and forth in a jumping motion. Ensure that your total stride (distance between the tip of your front foot and the heel of your back foot) is not more than 3 feet at any point. Again, your hands have to be firmly placed on your waist through the entire routine.

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