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APRC Healthcare also attached with sports and take care of players in every condition.
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CONTENT • Stretching • Metabolism Condition • Diets • How to rehydrate • Injuries • Home Remedies • Treatment in Advance cases
METABOLISM AND DIETS “Metabolism is the combined effects of all the varied biochemical processes that continually occur in your body on a cellular level. These processes enable every individual component of your body to function, making it possible for you to think, digest food, move and perform all the functions of a living, breathing being.”
BEANS • Protein and fiber are two of the building blocks of boosting your metabolism, so beans, rich in both, are a good choice. • Consuming 400 calories of protein will require about 80 calories to digest it, compared with only around 40 calories for carbohydrates and 12 calories required for fat digestion of the same amount of food,Butthat’s not the only reason that beans are good for your metabolism. Farley highlights the importance of all foods rich in iron.
Berries,Bone Broth & Celery All fruits are a good idea due to their carb and fiber content, both of which are important tools for boosting metabolism and they are rich in “antioxidants, like vitamin C, which helps combat damaging free radicals generated during exercise.” Berries help you heal more quickly. The Perfect Metabolism Plan, loves bone broth as a metabolism booster, due to its protein, mineral and collagen content. “Collagen supports the mucosal barrier in the gut, which means it is useful for supporting healthy/strong digestion and assimilation of nutrients – which is critical for a strong metabolism. You might have heard the urban legend that celery is a “negative-calorie” food,but its very low calorie food can be a big-time metabolism booster.
Chia Seeds, Choclates & Apple Cider Venager Chia seeds have lots of different characteristics, metabolism-wise, chia seeds offer a few specific benefits. Chia seeds are high in fiber, protein and healthy omega 3 fats. This is probably good news for a lot of you out there – yes, dark chocolate (70% or higher cacao) can help boost your metabolism. Raw cacao is one of the best food sources of magnesium, and magnesium helps to support healthy glucose levels Cider vinegar is a great metabolism booster according to Baron, who suggests mixing it with some lemon juice, a pinch of cinnamon, a pinch of cayenne, and a drop of raw honey before drinking. Cider vinegar is a great way to boost your metabolism,
Cinnamon & Curry Cinnamon contains thermogenic properties, which means when you consume it, your body automatically starts to burn more calories throughout the day. Only cinnamon’s role in helping the body to effectively metabolize carbohydrates, but also its role in managing cravings for sweets. Curry has a few benefits for your metabolism wrapped up in a flavorful package. We’ll get into spicy peppers and their effects in just a bit, but its heat is only one of the elements of curry that boosts your metabolism. Because curry combines so many different spices, from hot peppers to cinnamon to turmeric and ginger, which, according to Baron, are essential metabolism boosters, curry is a great choice.
Fish & Hot Peppers and Jalapeños Not just rich in protein, fish is also rich in omega-3 fatty acids, allowing it to do double duty on your metabolism. Chili peppers contain chemicals called capsinoids that have been shown to increase energy expenditure. It’s not the pepper itself, but the chemical that makes them hot – capsaicin – that does the work here. They alert your hormones and increase your heart rate, make you breathe faster and force your body burn more calories and fat.
Seaweed & Spinach If you eat seafood and seaweed, which is rich in iodine, your body will produce thyroid hormone more effectively, thyroid hormone is a huge metabolism booster. Spinach, but also any leafy green, is a great metabolism booster. This is in part due to the high fiber content of leafy greens. High fiber foods like leafy greens can increase your fat burn by 30%.
1.Watermelon In the world of thirst quenchers, watermelon weighs in as a major contender. Based on its name, it’s no surprise this fruit is made up of 92 percent water! But its salt, calcium and magnesium is what makes it ideal for rehydration. It is also a good source of potassium, vitamin A and vitamin C. 2. Cucumbers Cucumbers keep cool at the number one spot on the list of water-logged fruits and vegetables. Composed of 96 percent water, cukes have no saturated fat or cholesterol, and are very high in vitamin K, vitamin B6 and iron. 3. Strawberries Even without the shortcake, strawberries are a sweet treat perfect for staying hydrated. They are 92 percent water (the most of any berry) and are loaded with fiber and vitamin C — as if you needed an excuse to sip on this refreshing summer cocktail!
4. Lettuce Iceberg lettuce may be 96 percent water, but it’s not known for much else in the nutrition department. Richer salad greens and sandwich toppers including butterhead, romaine and spinach are more well-rounded choices and still up your hydration. Need some inspiration? Start with these creative, healthy salads. 5. Fat-free or skim milk Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. But research also shows milk is better than water and sports drinks for rehydration and recovery after exercise (yup, especially chocolate milk). Just be sure to choose a slimmed-down carton since the fat in whole milk can delay fluid replacement. 6. Smoothies DIY smoothie is a great way to combine your favorite flavors into one nutritionally-packed glass. “And it only takes seconds to scarf down!” says Berman. Try drinking your fruits and veggies with these healthy (and tasty) green smoothie recipes.
7. Sports drinks Sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance faster than water after a grueling workout lasting over 90 minutes. For shorter workouts, sports drinks may just mean a lot of extra carbs you don’t need. 8. Coconut water There’s a reason people go nuts for this tropical drink. Unlike sports beverages, coconut water is low in carbohydrates, while still rich in potassium. And its unsweetened varieties can be very hydrating. But for more rigorous sweat sessions, the low-sodium drink does come up short in replenishing the salt your body loses. 9. Coffee Isn’t coffee a diuretic? Well, yes, but a recent study in PLOS ONE debunks the myth that it also causes dehydration. Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory, boost athletic endurance and performance, and reduce the risk of many serious ailments including diabetes and heart disease.
HandlebarNeuropathies :- Ulnar Nerve, Median Nerve Saddle:- Skin chafing, Ulceration, Ischial, Tuberosity pain, Urethral trauma, vulval trauma Hip:- Iliopsoas tendinitis, trochantric bursitis Foot/ankle:- Metatarsalgia, plantar fascitis, achilis tendinitis, parasthesias
Protection Of Injuries • Helmets • Gloves • Eye protection • Padded shorts • Reflection & bright clothing • Light & strobes
Mechanical Protection Correct fit of bicycle Regular safety checks Effective breaks Reflectors- front rear, pedal, wheels
Home Remedies Ice Heat Self stretch Rest
Treatment Protocol In Advance • Cryo/Heat • TENS • MFR • Proper Stretching • Dry needling • Cupping Therapy • Neural mobilisation • Strenghtening:- Back- Bridging, prone raise, leg RAISE etc. Glute- side kick, front kick, hip opener movements. Quad strengthening • Ankle toe movement, toe & heel walk, frenkle exercises
