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- 5 Reasons To Plank Every Day
The plank is one of those exercises that never goes out of style, and for good reason. When it comes to rating workouts, no exercise is better than plank in terms of effectiveness and time (not even the abs).
This move challenges the entire body and burns more calories than a traditional exercise routine. It is also much easier on the back and can help prevent injury.
These are 5 reasons to plank every day
Why can we benefit from practicing plank on a daily basis? Learn what are all the advantages that this exercise offers to improve your health in general.
1. You get more muscle definition
The plank involves the transverse abdominis, rectus abdominis, obliques and glutes. This is important because each muscle group serves a different purpose and gives you a different definition.
The transverse abdominis increases abdominal pressure so you can lift more weight. It also helps flatten the stomach. The rectus abdominis improves performance in sports that require jumping and gives you the "six pack" look.
The obliques are responsible for the lateral bending and twisting movement of the waist. Developing these muscles also gives you that nice hourglass. The glutes support your back and give you a shapely, strong butt.
2. Reduces the risk of injury
A strong core gives the body the ability to perform movements in all planes of motion. In order to perform sports or daily activities without pain, it is essential to have a strong core. The plank is a safe way to build muscle and protect the spine and hips during movement.
3. Training anywhere
The plank is an accessible routine to do, for example, during a trip or in a closed space. You don't need any equipment or a lot of space, and even if you're short on time, you can still get an incredible workout just by plank. Drop down and do a set to speed up your metabolism and burn calories.
4. Improve posture
A strong core translates to an upright body. You will stand taller and straighter and less likely to hunch with a solid footing. Core muscles support your spine, which is what contributes to great posture.
5. Improves balance
A solid core increases stability throughout the body. It is essential for balance and coordination. If the nucleus is weak, it will be much more difficult to find the balance. There is a reason why yogis have great balance - their core supports every movement they make and keeps them in alignment.
In addition to all this, the plank:
Increase metabolism. A plank regimen makes your metabolism burn more energy and maintains a high metabolic rate throughout the day.
Increase flexibility. As you plank, you stretch and expand your shoulder blades, clavicle, shoulders, arches of the feet, and hamstrings. The lateral plank also works your oblique muscles while straightening your toes, which helps maintain your body weight.
Benefit your state of mind. This position also influences your mood and nerves, by stretching the muscles that help relieve tension and stress. This relaxes the brain and is very beneficial in cases of anxiety and depression.
4 basic planks for a powerful core
Plank with forearm
Get on your forearms with your legs extended back. Squeeze your hands together and bring your elbows directly under your shoulders. Stand on the balls of your feet, forming a straight line from head to heels. Tuck your navel toward your spine. Engage your quads and glutes all the time. Hold this position for at least 30 seconds, up to a minute. See the image above.
Bring your right forearm with your elbow under your shoulders and your feet together. Raise your hips as high as possible in a straight line from head to heels. Extend your left arm directly over your shoulder and press your right hand onto the mat. Keep the core engaged all the time. Hold for 30 seconds each side. For an extra challenge, lift your left leg up.
Plank with arm extended and touching the shoulder
Put your hands under your shoulders and lift yourself up on the balls of your feet. Keep your arms straight and look down at the ground. Squeeze your shoulder blades together and bring your belly button toward your spine.
Keep your quads and glutes engaged at all times. You are in this position for at least 30 seconds, up to a minute.
Place your hands under your shoulders and lift yourself up on the balls of your feet, keeping your feet wider than your hips. Bring the right hand to touch the left shoulder. Return to the center and put the left hand to touch the right shoulder.
Continue alternating, keeping your torso and legs as still as possible. Perform for at least 30 seconds, up to a minute.
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- How long does ischemic colitis take to heal?
The large intestine, also called the colon, is a portion of the intestine of approximately one and a half meters in length, responsible for storing organic waste to later be eliminated through the feces, it also houses the bacteria that are part of the normal flora from the intestine and absorbs some vitamins such as vitamin K.
The blood flow of the colon is guaranteed by the mesenteric vessels, so any disease that affects them can trigger a decrease in oxygen supply to the colonic tissues. When this occurs, ischemia or death of the colon can occur, which is called ischemic colitis, causing severe abdominal pain that can turn into a medical emergency.
What is ischemic colitis?
Ischemic colitis (also known as colonic infarction) is defined as a group of diseases that generate partial or total occlusion and loss of blood flow in the mesenteric vessels, causing the cell death of a segment or the entire colon.
The implication that a tissue does not get enough blood is that cells need oxygen and nutrients from the blood to live. This is how the loss of blood flow causes cell death of the colon epithelium. The same occurs when a coronary artery becomes blocked (causing a myocardial infarction) or when the flow of the middle cerebral artery slows (causing a stroke).
According to its severity, ischemia can be only at the level of the mucosa (superficial) or of all the layers of the colon wall.
The ischemic colitis is most common in people over 60, smokers and people with diseases such as atherosclerosis, chronic obstructive pulmonary disease, high blood pressure, high cholesterol and a history of myocardial infarction or cerebrovascular accident.
Causes of ischemic colitis
The causes for which the mesenteric blood flow can be slowed or occluded are numerous, therefore, most of the cases are due to the presence of an atheroma plaque (fatty structure in the intimal layer of the arteries) or a thromboembolism of the mesenteric artery.
However, there are other common causes, such as an aortic aneurysm, abdominal trauma (blunt and from gunshot wounds), abdominal surgeries, hypovolemic and distributive shock, disseminated intravascular coagulation, large vessel vasculitis, and any prothrombotic state such as presence of cancer, abuse of illicit drugs such as cocaine or methentamines, autoimmune diseases, long-term use of oral contraceptives and chronic smoking, among others.
What are the symptoms of ischemic colitis?
Symptoms vary according to the degree of obstruction and loss of blood flow to the mesenteric vessels. Some symptoms of ischemic colitis are:
• Abdominal pain: Generally, the pain is of unexpected onset, of strong intensity, located in the lower part of the abdomen or throughout the abdomen, which prevents the performance of daily activities. When ischemia is mild, colicky pain can be generated that gradually increases in intensity.
• Vomiting: The pain caused and the lack of motility of the colon can generate symptoms such as nausea and vomiting of food content.
• Diarrhea: After ischemic colitis there is an alteration of the intestinal transit, so that all its contents will be constantly expelled in the form of diarrhea. This may or may not be accompanied by blood.
• Lower digestive hemorrhage: in severe cases where ischemia and necrosis of the colon tissue occurs, blood vessels are exposed causing a lower digestive hemorrhage called rectorrhage (in the form of living blood expelled through the rectum).
• Fever: some patients have thermal rises associated with ischemic colitis.
When to go to the emergency area?
It is important that the patient is aware of some situations that warrant emergency evaluation. For example, a person who presents a digestive hemorrhage due to any cause, should immediately consult an emergency area to establish the diagnosis, since in a few hours the body can trigger a hemodynamic failure due to blood loss, which can lead to be a deadly condition.
On the other hand, a patient with sudden onset, limiting abdominal pain that sets in and worsens within a few hours should be evaluated immediately to rule out a surgical emergency.
The doctor will rule out other differential diagnoses such as biliary or appendicular starting point peritonitis, acute diverticulitis, colonic abscesses, intestinal perforations, intestinal tumors and intestinal obstruction, among others. For this, he will request complementary studies (radiography, abdominal tomography, abdominal ultrasound, angiography, among others) that allow determining the cause of abdominal pain.
It is important that the person who presents any type of abdominal pain does not self-medicate and always consult the doctor, in order to make an accurate diagnosis of the pathology that is causing the symptoms.
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