WELLNESS FEATURE

Strength & conditioning through physiotherapy

Build up your body’s defences with specialised S & C programs at Perfect Bounce

BY SMITI JAIN NARAYAN

Bangalore’s leading physiotherapy centre, Perfect Bounce, helmed by the dynamic Dr Richa Singh, offers specialised treatment program for strength building through advances exercises for muscle development and conditioning. The program works on the principles of FITT – Frequency, Intensity, Time and Type. These are the four keystones on which the exercise plan is based. The strength and conditioning program starts with warm up. Dr Richa emphasizes the importance of proper warm up through stretching and loosening the various limbs and body before plunging into the main exercises, in order to prevent injury. Equally important, she maintains, is the cooling down period post-exercise. She explains, “Cooling off after exercise is something which

is often neglected by people but it is as important as warming up before. Failing to warm up and cool down can commonly lead to muscle injury.”

Equipment for Strength and Conditioning includes dumb bells, kettle bells, plates, rope and other multi-exercise equipment used for exercising of chest, back, legs, forearms and different body parts. The S & C program consists of low intensity exercises which are especially recommended for rehabilitation patients and for preventing future injuries. Apart from rehab patients, the other category of patients for whom these are most useful is ladies who have fibromyalgia, post-natal recovery and PCOS (poly cystic ovary syndrome). Also for men and women afflicted with obesity, post-surgical trauma, shoulder injuries and weakened joints, strength and conditioning program is highly effective as a treatment form at Perfect Bounce.

Diet too plays an important role while undertaking the exercise program to induce quicker results and enhance recovery. Patients must have correct food intake, say no to junk foods and instead favour a protein-rich diet, with adequate water intake. Sleep is another significant factor that has a major effect on the body’s healing mechanism, and must be given due priority.

If you are suffering from any of the above stated issues, then there’s no need to suffer any longer. Get your body back into shape and optimum health through the scientifically formulated strength and conditioning exercise programs at Perfect Bounce under expert care, and bounce back to health.

FITT Principles

Frequency: How many times you exercise. This will vary from patient to patient and is customised for every individual’s specific need. Intensity: This can be high, low or moderate, again tailored to individual patient requirement. Time: Time used for the exercise in one session, which is usually 45 minutes to 1 hour. Type: The type of exercise is decided by Doctor depending on patient condition. There can be resistance exercises, bodyweight exercises, circuit-training and others using props like kettle bells etc.

PERFECT BOUNCE HEALTHCARE PVT LTD

• Landmark, JR Magnum, 1st Floor, 184/A, 22nd Cross, Club Road, Opp HSR Club, Sector 3, HSR Layout; Mob: +91 95134-15111 / +91 95135-15111 Email: contact@perfectbounce.in Website: www.perfectbounce.in

UNWIND TIME

Amusement parks, art galleries, auditoria, sports orgs...

The city entertains you like no other. From Go Karting tracks to Paintball; horse racing to death-defying bungee jumping, roller-coaster rides and white water rafting, the city has much to offer.

And that includes bird watching clubs and outfits well-versed in adventure sports like para gliding, hang gliding and microlight flying. Not to mention, 4D theatres that get you closer to the sights, sounds and smells of a haunted house, moon landing and an alien planet, among other things. Kill time, your way.

AMUSEMENTS

WONDER LA

Mysore Road, Hejjala Tel: 99455-57777, 2201-0333, wonderla.com. Weekdays: 11am6pm, Weekends: 11am-7pm. Rates: Regular days- Normal: adult 890++, child 720++; Fastrack: adult 1490++, child 1190++Peak day- Normal: adult 1120++, child: 890++; Fastrack: adult: 1890++, child: 1490++

INNOVATIVE FILM CITY

24/26, Kiadb Estate, Bidadi,TeL: 96931-67615

AMOEBA

• Amoeba Complex, Chruch Street, Tel:93413-21360. •Mantri Mall,Malleshwaram,Tel:99805-03666 •Garuda Mall,Tel:97420-68230 •Cosmopolitan Club,Jayanagar Tel:93799-18189 •Phoenix Mall,Whitefield Main Road Tel: 93414-54648 •ITPL,Whitefield Tel:8073021842

PATEL’S INN & RACE PACE GO KARTING

1, 15th Cross, Govindraj Garden, 2nd Block, RT Nagar Tel: 2333-0182, 11am-9.30pm. 15 go-karts, karts for kids. Facilities for cricket, basketball and table tennis.

FUNWORLD

Palace Ground, Opp TV Tower, JC Nagar Tel: 84311-10000, 11am-7.30pm. Open on all days. Dry: 700++, Water: 750++, Combo: 900++

ART GALLERIES

MAGNITUDE GALLERY

140/13, 13th Main, 27th Cross, Jayanagar 3rd Block Tel: 99001-17201, 10am-8pm.

CRIMSON ART GALLERY

32, The Hatworks Boulevard, Cunningham Road Tel: 98450-06644, 6537-9223,11am-7.30pm.

GALLERIE SARA ARAKKAL

156, 4th Main Road, BEML Layout ITPL Road Tel: 88922-70781, 10am-6pm.

SUBLIME GALLERIA

8th Floor, UB City, Vittal Mallya Road; Tel: 4111-6563. Mon-Sat, 11am-8pm

LEELA GALLERIA

The Leela Palace, 23, Old Airport Road Kodihalli, Tel: 2521-1234. 11am-7pm

GALLERY G

38, Maini Sadan, 7th Cross, Lavelle Road Tel: 2221-9275, 10am–6pm.

MAHUA – THE ART GALLERY

344/8, 1st Floor, Above Vijaya Bank, IV Main Road, Sadashivnagar Tel: 2361-6971.

KARNATAKA CHITRAKALA PARISHATH

Art Complex, Kumara Krupa Road Tel: 2226-1816, 10am-7pm.

MAX MUELLER BHAVAN

716, CMH Road, Indiranagar; Tel: 2251-1300.

GALLERY SUMUKHA

24/10, BTS Depot Road, Wilson Garden Tel: 2229-2230/31; 10.30am-6pm.

VENKATAPPA ART GALLERY

Kasturba Road Tel: 2286-4483, 10am–5pm.

INDIAN CARTOON GALLERY

1, Midford House, Midford Garden, Off MG Road Tel: 4175-8540.

URBAN SOLACE

32, Annaswamy Mudaliar Road. Tel: 98450-13055 98450-13055,

APAULOGY

15, Richards Town, Clarke Road, Opp Indiradarshini, Richards Park Entrance Tel: 81054-36700, 11am-7.30pm.

GALLERY THIRD EYE

A-1, 2nd Floor,Epsilon Office Building,Yemalur Main Road,Tel:99165-86941/4164 0471. 10.30am-6pm

MUSEUMS

NATIONAL GALLERY OF MODERN ART

49, Manikyavelu Mansion, Palace Road Tel: 2234-2338.

GOVERNMENT MUSEUM

Kasturba Road Tel: 2286-4483.

VISVESHWARIAH INDUSTRIAL AND TECHNOLOGICAL MUSEUM

Kasturba Road Tel: 2286-6200, 10am-6pm.

HAL HERITAGE CENTRE & AEROSPACE MUSEUM

Near HAL Police Station, Old Airport , Marathahalli,Road Tel: 2231-8341.

AUDITORIA

JAGRITI THEATRE

Ramagondanahalli, Varthur Road, Whitefield Tel: 4124-2879.

ALLIANCE FRANCAISE DE BANGALORE

108, Thimmaiah Road, Vasanthnagar Tel:73380-26885.

CHOWDIAH MEMORIAL HALL

16th Cross, GD Park Ext, Vyalikaval, 2nd Main Road, Malleswaram Tel: 2344-5810 8am-9.30pm.

RANGA SHANKARA

36/2, 8th Cross, JP Nagar 2nd Phase Tel: 2649-3982, 2659-2777, 2224-1325

RAVINDRA KALAKSHETRA

Near Town Hall, Jayachamaraja Road Tel: 2224-1325