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¿Posture Problems? We Have Something to Share that may Help

Hello friends at Fourth Power Fitness we have had a conversation with Dr. Ángel Martin Utrera Martínez, Physician Specialist in Physical Medicine and Rehabilitation, CRIFYN.

Did you know that neck, waist and back pain are one of the main symptoms of posture problems?

Posture is the relationship between the different parts of our body and each other, 40% of the general population has posture problems, is a public health problem, causes absenteeism at work and school.

A good posture is the essence to help the body to function in a more efficient way, our spine is the mainstay of our body so that its shape and care is very important to maintain our body image and maintain its function regardless of age.

When a person does not maintain the normal position of the spine alters the alienation of the body causing pain, walking problems and movement, these are the postural problems.

Posture problems occur at any age, in preschool and school age due to the use of backpacks mainly and in productive age due to the position we adopt during work.

Observe yourself in a mirror your ears are aligned with your shoulders? Is your head aligned with your shoulders? Is your spine hunched over? Does your ass stick out too far? Are your knees too stretched or bent to the front? Are your feet aligned with your shoulders and hips?

Improving your posture requires medical attention, discipline, the use of back correction devices, rehabilitation exercises in your routine and that gradually helps you to heal your bad posture habits, if you have a lot of discomfort take anti-inflammatory medications, analgesics and muscle relaxants.

Recommendations:

  • Check your posture.
  • Don’t forget to stay at the right weight
  • Exercised constantly
  • Use Posture Corrective to help improving your back posture.
  • Your preschool and school-age children who use rolling backpacks, avoid those on the back and if you use them that are wide banded and adjust them so that the weight is on the back and does not exceed 10% of their weight.
  • If you are sitting for too long, use a bench to raise your knees.
  • The heels should not be more than 3 cm. and if you’re going to wear it higher than a lot of hours.

And in case of any doubt better consult your doctor.

posture corrective review

Dress for Success: What To Wear When You Run In The Winter

Do you love to run, but it’s 32 degrees or below? You may think that when winter comes you’d be crazy to go outside and run. However, with the right gear, you can enjoy your favorite hobby and not miss a step!

You need to remember that when you start running, you will heat up very quickly, so the frigid weather won’t feel as cold once you get moving. But when you stop running, you will cool down much more quickly than you would in the summer. So, you need to prepare in a very specific way.

Run In The Winter

Here is are ultimate list for your much-needed winter running gear.

Calculate Your Running Temperature

The first thing to do is to calculate what you will feel like when you are running to acertain the clothing you need to wear. To calculate this temperate, you will be adding between 10 and 20 degrees to the temperature outside (this works during warmer weather too!), depending on your size and intensity of the workout.

If you are petite or your workout won’t be very intense, you can add about 10 degrees. However, if you are large or if you are doing a very long or intense run, then add 20 degrees. And remember that you need to take account the wind chill, so use the lower temperature (the “Feels Like” temp) when making your calculations.

After that, it’s all about the layers! Here’s what you will need:

  • If you are a lady, you will want to start off with a wicking bra or wicking tank made out of a breathable and comfortable material.
  • You will need Running tights or pants. You want a pair that is warm and a little thicker than what you would wear in the spring or summer.
  • Either a medium-weight or heavy-weight long sleeve tech shirt, depending on how cold the weather is. This is your base layer.
  • An insulating layer above your base layer. Something made of fleece or a comfortable hoodie will be good.
  • A jacket that is windproof and waterproof
  • Mittens or running gloves
  • A Hat. Make sure that it’s light weight so that your head doesn’t get too sweaty while you run.
  • Headband to cover ears
  • Running socks made of wool or wicking socks. You want these to reach up to your knee in order to keep your calves warm.
  • You want water-resistant, but breathable running shoes so that you don’t get your feet wet from the snow or water.
  • If the conditions outside are snowy or wet, you will want some running grips or ice cleats for your shoes, in order to prevent you from slipping and falling.
  • A fleece neck warmer might be your best friend. It won’t only keep your neck and chest warm, but it will prevent that horrible, burning sensation of the cold air filling up your lungs.
  • And don’t forget the sunblock! It may be winter, but the sun is still shining, even if you can’t see it. The clouds and any snow will magnify the dangerous UV rays from the sun. So, unless you are running in Alaska, you want to remember to protect your face.

You can start off your run with all of your layers, but if you warm up, you can always take some layers off. That’s why it’s important to be prepared. If you wear something too heavy right off the top, you will be too hot but unable to take things off because you will be left in the cold. Also remember, when you start of your run go against the wind and when you are winding your run down, run with the wind at your back. Happy running!

Losing weight quickly, easily and in a fun way

To follow this diet you do not have to weigh and measure your food or consult calorie tables. By keeping track of the portions you eat, you will easily calculate the total calories. To design the nutrient distribution of this plan I consulted with several experts who agree that fat should constitute around 30 percent of the calories ingested; proteins, 20 percent, and carbohydrates, about 50 percent.

A portion is, for example:

  • Grains, loaves 1/2 cup of rice or pasta; 1 slice of bread; ° / 4 to 1 cup of cereal
  • Vegetables 1 cup green leafy vegetables, raw; / 2 cup cooked vegetables
  • Fruits 1 apple, pear or medium banana, 2 cups of applesauce; 15 grapes
  • Dairy 1 cup milk or plain yogurt; 30 g of cheese; 45 g of low-fat cheese
  • Protein 90 g of lean meat, poultry or fish; 1 cup of beans; 180 to 250 g of tofu

To follow this diet you do not have to weigh and measure your food or consult calorie tables.

Calculate approximately the following calories per serving:

  • Grains, loaves 1/2 cup of rice or pasta; 1 slice of bread; ° / 4 to 1 cup of cereal
  • Vegetables 1 cup green leafy vegetables, raw; / 2 cup cooked vegetables
  • Fruits 1 apple, pear or medium banana, 2 cups of applesauce; 15 grapes
  • Dairy 1 cup milk or plain yogurt; 30 g of cheese; 45 g of low-fat cheese
  • Protein 90 g of lean meat, poultry or fish; 1 cup of beans; 180 to 250 g of tofu

Calculate approximately the following calories per serving:

  • Grams, bread 80 ——- Dairy 90 to 150
  • Vegetables 25 ————— Proteins 150 to 250
  • Fruits 60 to 90 ———— Fat 45

In the dairy and protein categories, choose foods with little or no fat (meat must be lean). The category of fats can be confusing, so do this: if you eat a dish prepared with oil (sautéed vegetables, fried chicken) or use spreads (1 tsp butter or mayonnaise, or 1 tbsp cream cheese or dressing) with low fat), count them as a serving. Now, follow one of the plans below. Your 250-calorie “fun” food included in the portions shown. If you choose it for fewer calories, add extra servings.

 

Food                                                                  Number of servings

…………………………………. Plan of 1,400 calories                                Plan of 1,600 calories

Grains, bread                                   3                                                                4

Vegetables                                       3                                                                3

Fruits                                                 2                                                                3

Dairy (semi-skimmed)                      1.5                                                               2

Proteins                                              2                                                                2

Fats                                                    2                                                                2

 

Which diet is the most appropriate?

The guidelines that follow will give you a good idea of ​​the option that suits you. But be flexible: if you feel that you are not making progress, change your plan or diet.

1400-calorie diet In general, this level works well for women, especially for those who exercise moderately three to five times a week. But it is too low for most men, except for those who measure less than 1.65 m and are very sedentary. If you are a small and uninteresting woman, or if you are over 50 years of age when your metabolism usually slows down, you could be a candidate for a plan of even fewer calories.

1600-calorie diet This is suitable for most men and women over 1.65 m tall. If you usually eat a lot, choose this option.

I advise everyone equally to take a multivitamin with 100 percent of the recommended daily dose, and for women an additional supplement of 1,200 mg of calcium. Remember that to follow with constancy a food plan you need satisfaction and pleasure.