FITNESS & FAT LOSS
Shanthi Priya physiotherapy clinic is your ideal destination for fitness & fat loss solutions, as you can avail the services of a competent team of professionals with multi-disciplinary skills, having worked in some of the renowned international hospitals.
A comprehensive team headed by a physiotherapist includes Dieticians, Occupational Therapists and Motivational Counsellors who guides you and get through the program and achieve maximum fat loss within the safe physiological limitations.
Another added strength of Shanthi Priya physiotherapy clinic is our range of advanced equipment’s that enables you to have a seamless workout.
We at Shanthi Priya run a program named VFex for fat loss and fitness. This program weas designed by two renowned physiotherapists from Singapore named vinodh and Faizal.
Below is a brief description about the program VFEx for fitness and fat loss.
Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective with the improvement or maintenance of physical fitness (World Health Organization)
PRINCIPLES OF EXERCISE:
“You get what you train”. Your exercise needs to be specific to what you want to accomplish
“Get out of your Comfort Zone” Pushing your body to do exercise beyond what it’s accustomed to doing
Optimal maintenance exercises should be performed in order not to lose the fitness and other benefits gained.
Fat loss as a goal requires one to train with specific type of workout at a progressive intensity to maintain the desired outcome. INTENSITY TRUMPS VOLUME. Exercise needs to be intense.
For Instance, when at the beginning if you run at certain speed and burn 120 calories in 15 minutes, over a period you will become efficient. Now for you to burn the same number of calories you may need to run 20-30 min or increase the (speed)intensity.
To achieve your goal at a stipulated period of time you need to train more intensely. MOVE FASTER, TRAIN HARDER, LIFT HEAVIER/LONGER
KEY TERMS OR INDICATORS IN FAT LOSS PROGRAM MEASURED FOR VFEX PROGRAM
Body Weight in Kg accurate measurement is attained with minimal clothing and before food and after voiding. Repeat measurements should be always same time of the day and with similar methods followed initially.
Height in Meter, using stadiometer, measured without footwear head in neutral and upper back in contact with stadiometer stand, best taken in morning.
Body Mass Index (BMI)
It is a measure of your stockiness, which expresses your body mass in relation to your height
BMI= Mass (kg)/Height (m2); Healthy Range is 18-25 with individual and race variations.
Hip to Waist Ratio (WHR)
It is an indicator of body fat distribution and is a ratio of circumference of waist to that of the hip.
High WHR may indicate visceral obesity
Measurement technique- 2.5 cm above umbilicus for waist and largest area of the buttock for the hip. Repeat measurements to ensure accuracy.
Body Composition Analysis (BCA)
BCA describes the relative proportions of the body fat, bone and muscle mass. We use bioelectrical impedance metrics to assess BCA.
KEY VALUES MEASURED
Body fat%- percentage of fat mass in relation to the total body mass. It varies with age and gender. For an average adult, the healthy range is 10-25% for males and 23-38% for females.
Body Water %- The total amount of fluid in the body expressed as percentage of total weight; Men-50-65% Women-45-60%
Contraindications: Electrical Implants, in women just before menstruation (fluid retention), pregnant women
The fat stored in the abdominal cavity that’s wrapped to protect the vital organs such as liver, pancreas and kidneys. Excess visceral fat may indicate a risk of developing health issues. Based on Bioimpedance analysis (BIA) a rating of 1-59 is assigned to visceral fat accumulation. A healthy rating is 1-12.
The mass of bone mineral as opposed to the total body weight. It is age and gender dependent.
For an average adult, the healthy bone mass is 3.5 kg for men and 2.5 kg for women.
Basal Metabolic Rate (BMR)
The daily minimum level of energy or calories your body requires when at rest (including sleeping) in order to function effectively.
Measured in a dark room after waking in a fasted state. BMR is 1200-1600 kcal for women and 1600-2000 Kcal for men.
DAILY CALORIC INTAKE (DCI)
An estimate of how many calories you can consume within the next 24 hours to maintain your current weight. Daily Calorie Intake (DCI) is the sum of calories for basal metabolism (BMR), daily activity metabolism (activities including daily household chores), and diet-induced thermogenesis (energy used in connection with digestion, absorption, metabolism, and other eating activities). Use this as a guideline in your daily meal planning. With minimally active lifestyle, a man needs around 10,500kJ (2,500kcal) a day to maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day. So consuming a balanced diet with fewer calories than your predicted DCI value will help you lose weight, be sure to maintain good physical activity so you don’t lose muscle mass.
The term calorie is commonly used as shorthand for kilocalorie. You will find this written as kcal on food packets. Kilojoules (kJ) are the equivalent of kilocalories within the International System of Units, and you’ll see both kJ and kcal on nutrition labels – 4.2kJ is equivalent to approximately 1kcal.
VFex will be conducted in 3 phases
Phase 1- Letz get physical
Phase 2- Shake to shape
Phase 3- Shop for small wear
Each phase will comprise of 20 sessions. Each session will extend from 50 to 60 minutes.
Each phase will have 4 subsets. Each subset will have 2 supervised and 3 self-motivated exercise sessions.
By the program end, apart from strength gain and fat loss, you will also notice that you have renewed energy to perform your daily tasks seamlessly than ever before. You will notice yourself to be happier, physically strong, more elegant, efficient and a NEW you.