health, Quality of life and balance are possible for everyone young and old.
Make everyday life and bSMART. The following factors are crucial:
discipline apply and fun while a personal program have to implement
Individual training plan develop according to the personal objectives
Parallel to the movement- and exercise program and a balanced healthy eating, which is not designed to do without, includes but new tasty dishes and the appropriate power supply and nutrients supplies
One good hydrogenated body (z.B. with water, unsweetened herbal- or fruit) prevents headaches, ensures a better distribution of nutrients in the body and supports the elimination of toxins. The intervertebral discs lose by the diffusion daytime fluid and suck at night again full of liquid like a sponge, they remain supple spine as buffer
Be open explore for new and food and proper physical exercises for yourself
Timing: When I eat something in what quantity and what exercises I have with what intensity by how long, develop an awareness of your own body and its needs
patience exercise, both lose weight and build muscle, it is necessary from heavier exercise to allow the body of rest, one z.B. build muscle mass. In addition, the metabolism in the body is e.g.. during aerobic exercise only after some 4 Week changed when 2-3 to be implemented once a week endurance training with moderate intensity.
bSMART has been dormant since summer/autumn 2021 indefinitely. Due to the uncertain order situation due to the pandemic as well as family and professional changes, we are taking a break. We ask for your understanding. Inquiries will continue to be answered sporadically.
With further training measures, bSMART Consulting is positioning itself more broadly with the completed certified training (11.04.2021) to the fascia trainer (Qualification level 2) the Academy for Sport and Health.
What is fascia??
The fascia is a net-like, tear-resistant and elastic connective tissue that runs through the entire body. They encase individual muscle fibers, Muscle strands, Muscle groups and organs as well as tendons and bones. In addition, the tissue layers and components of the body are connected to one another through fascia. They contain a lot of water, Connective tissue cells such as. Fibroblasts and there are nerve cells and pain receptors in the tissue.
Why train fascia?
The fascia can change due to various factors twist, harden or mat down -> we then usually talk. von glued fascia. There can be one behind the stuck fascia lack of nutrient supply and the restricted removal of metabolic products put, which is why reduced or one-sided movement strain can occur. That's why fascia training includes mobility exercises, Body awareness training, the catapult effect for swing movements and power transmission as well as the myofascial release.
A course concept is currently being developed, If you have any questions or suggestions, please send a message using the contact form.
bSMART's new home will be in southern Germany near Freiburg im Breisgau. From 2021 We are very much looking forward to the mountain panorama of the Black Forest, the many nice people, family, many exciting new projects and events as well as possible new partnerships. At the same time we thank everyone, who have supported us in Cologne for the past two years and will of course stay in contact.
BSMART is also dealing with the ongoing difficult situation, the management of which affects all people globally. We want to look positively into the future and, in addition to the negative consequences, also see many opportunities in the current situation. Points like increased health awareness, improved digitization and infrastructures, more social consideration and responsibility, more funding in research and education, new business models and creative approaches, more flexibility in working time regulations as well as a stronger "WE" feeling for global cooperation as humanity instead of national isolation. For the time at home, we would like to summarize and add a few points again, because the winter months with increased home office times can be stressful:
Structure bring into the day, Create schedules for work, Essen, Sport, leisure, and maintaining social contacts via electronic aids or traditionally with letters. Maintaining a good circadian sleep rhythm is also very important. Even with your own children, where possible, plan different activities.
privacy is important especially in relationships or with families with children. Make sure that everyone in the family can have some time to themselves each day, no matter if that is with learning, while cooking, Play, Sports or something like that.
nutrition is a central part of our life. Even in times of crisis you can eat well and balanced. Create e.g.. a weekly meal plan and cook fresh. Maintain a good fluid balance. There is no need to store groceries at home, you can access fresh ingredients and support the farmers. If you do not exercise in everyday life, remember to adjust your calorie intake.
Sport and fresh air are also important points. Exhausting yourself in a sporty way ensures satisfaction, Depletion of excess energy and preventively keeps us healthy especially at times, in which we get less exercise through everyday life. The essence here lies in the regularity e.g.. daily walk after eating or 3-5 Plan sporting activities every week.
cleanliness in the apartment / house is also important when we spend more time at home. Regular cleaning schedules help.
Optimisticperspective that better times will come again - we will master this situation together and must protect the vulnerabilities of our society and cooperate at European and international level for the benefit of all people.
set goals is helpful, because achieving partial goals creates positive feelings. You can currently make very good use of possible online training opportunities or set fitness goals, to ensure regular exercise, especially with increased home office times. Other goals can relate to diet, z.B. like shopping sustainably or experimenting with fruit and vegetables yourself. Important: don't do too much at once, Goals should be realistic, set partial goals and check at regular intervals how you are coping with the goals.
Recommendations of important sources of information (Obtain information in moderation, max. 1 Times per day):
bSMART is also dealing with the current difficult situation, the management of which affects all people globally. We want to look positively into the future and, in addition to the negative consequences, also see many opportunities in the current situation. Points like increased health awareness, improved digitization and infrastructures, more social consideration and responsibility, more funding in research and education, new business models and creative approaches, more flexibility in working time regulations, a stronger “WE” sense of global cooperation as humanity rather than national isolation. We would like to summarize a few points for the time at home:
Structure bring into the day, Create schedules for work, Essen, Sport, leisure, and maintaining social contacts via electronic aids or traditionally with letters. Maintaining a good circadian sleep rhythm is also very important.
privacy is important especially in relationships or with families with children. Make sure that everyone in the family can have some time to themselves each day, no matter if that is with learning, while cooking, Play or something similar.
nutrition is a central part of our life. Even in times of crisis you can eat well and balanced. Create e.g.. a weekly meal plan and cook fresh. Maintain a good fluid balance. There is no need to store groceries at home, you can access fresh ingredients and support the farmers.
Sport and fresh air are also important points. Exhausting yourself in a sporty way ensures satisfaction, Depletion of excess energy and preventively keeps us healthy especially at times, in which we get less exercise through everyday life. Remember that, that approx. The immune system is weakened up to 4 hours after intensive exercise.
cleanliness in the apartment / house is also important when we spend more time at home. Regular cleaning schedules help.
perspective that better times will come again - we will master this situation together and must protect the weaker ones in our society and cooperate at European and international level in the interests of all people.
set goals can help, because achieving partial goals creates positive feelings. You can currently make very good use of possible online training opportunities or set fitness goals, to ensure regular exercise, especially with increased home office times. Other goals can relate to diet, z.B. like shopping sustainably or experimenting with fruit and vegetables yourself. Important: don't do too much at once, Goals should be realistic, set partial goals and check at regular intervals how you are coping with the goals.
Recommendations of important sources of information (Obtain information in moderation, max. 2 Times per day):
The following article simply explains heart rate variability and why it is so important as a physiological parameter. At the beginning a main feature "a healthy heart beats in an irregular rhythm and adapts variably to the current load". In common practice, z.B. at the family doctor, can be done with electrocardiography (EKG) measure cardiac activity. At rest (sitting or lying down) is the resting heart rate for adults. between 60-85 Beats per minute depending on gender, Age and physical fitness, with athletes often having lower heart rates. When physical stress takes place, z.B. climb stairs, the heart rate changes (increases) and then decreases again in the idle state. These time intervals between individual heartbeats are called heart rate variability. Shown here in the graphic as R-R intervals, the higher the variation of the intervals, the higher the HRV, all the more an indicator of a healthy heart and its ability to adapt to stress.
Representation of heartbeat intervals
Example heart rhythm: R wave = eruption of the heart, ms = milliseconds, R-R interval = time interval between heartbeats
A heart is autonomous (vegetative) Nervous system
influences and regulates the most important vital functions in addition to the heartbeat
among others. also breathing, Digestion and metabolism. The focus is on
the heart rate variability in particular on the two subdivisions a)
Sympathetic nervous system (excitement, activity, Stress and the heart becomes electric
more unstable, Stress hormones such as. Cortisol is released) as well as b) dem
Parasympathetic nervous system as counterpart
for relaxation, Rest and regeneration ensures. With a functioning one
System is trying to achieve homeostasis or. to create a balance. For this reason
HRV can be an indicator of psychological and physical condition
of a human. In particular, stress and overactivation of the sympathetic nervous system
or reduced parasympathetic activity are risk factors for
Coronary heart disease (KHK) but. A rigid heartbeat sequence can
be a sign of high stress e.g. during sports or psychosocial
stressful situations; a variable stroke sequence is a sign of a good one
condition or. a good adaptability of the heart.
Therefore, HRV is a major risk factor for myocardial infarction, arteriosclerosis, Heart failure and impaired heart rate variability increase cardiovascular risk. There are various analysis methods for HRV and the evaluations are usually. computer-based.
credentials:
Jorgensen RM, Abildstrøm SZ, Levitan J, Kobo R, Puzanov N, Lewkowitz M, Huikuri H, Peltola M, Haarbo J, Thomsen PE (2015) Heart Rate Variability Density Analysis (Dyx) and Prediction of Long-Term Mortality after Acute Myocardial Infarction. Ann Noninvasive Electrocardiol Aug 11. doi: 10.1111/anec.12297.
Coach
D, New G, Flather MD, Eccleston D, Pepper J, Krum H (2012) Five-minute
heartrate variability can predict obstructive angiographic coronary disease. Heart
98:395-40
Kuch
B, Parvanov T, Hense HW, Axmann J, bolte hd (2004) Short-period heart rate
variability in the general population as compared to patients with acute
myocardial infarction from the same source population. Ann Noninvasive
Electrocardiol 9: 113-20
Ohira
T, Diez Roux AV, Prineas RJ, Kizilbash MA, Carnethon MR, Folsom AR. (2008)
Associations of psychosocial factors with heart rate and its short-term
variability: multi-ethnic study of artherosclerosis. Psychosom Med 70: 141-146
Shall,
A., Saran, G., Rampuri, Z., Soriano, J. E., Lorida, J., River, T., … & Day, T. A. (2019). The Effects
of Acute Hyperglycemia on Cardiac Autonomic Balance Between Sexes.The
FASEB Journal, 33(1_supplement), lb642-lb642.
Sosnowski
m, MacFarlane PW, Czyz Z, Skrzypek-Wańha J, Boczkowska-Gaik E, Tendera M (2002)
Age-adjustment of HRV measures and its prognostic value for risk assessment in
patients late after myocardial infarction. Int J Cardiol 86: 249-58
By
der Wall EE, van Gilst WH (2013) Neurocardiology: close interaction between
heart and brain. Neth Heart J 21:51–52
Wennerblom
B, Lurje L, Tygesen H, Vahisalo R, Hjalmarson A (2000) Patients with
uncomplicated coronary artery disease have reduced heart rate variability
mainly affecting vagal tone. Heart 83: 290-4.
Williams ED, Steptoe A (2007) The role of depression in the etiology of acute coronary syndrome. Curr Psychiatry Rep 9: 486-492
We would like
today in the preventive area on a typical runner problem (but also at
Gymnastic trainers, Dancers or other running / jumping intensive
Movement sequences) to draw attention, with which we have already gained experience
to have, especially in the more intensive training preparation for the
Marathon / half marathon. It's about the so-called Shin splints respectively. in English Shin splints. The specialist literature
describes the symptoms as “Medial Tibial Stress Syndrome”
(MTSS).
Pain on the inside of the shin at the beginning of the running training is typical, mostly at the level of the middle of the shin. The pain from personal experience was approx. 10 cm above the ankle directly on the inside of the shin bone. In general, the pain can also run from the ankle to the knee. The longer the shin splints lasts, the longer the pain phases are. Runners in particular are at risk, who overpronate when rolling. Overpronation is understood to be excessive pronation. In other words, the foot tilts excessively inward during the rolling movement, so that with overpronation a rotation of the foot around its longitudinal axis with the outer one (lateral) The edge of the foot is raised and at the same time the inner one (media) The edge of the foot is lowered. Pronation is the natural cushioning movement of the foot and supination is the opposite movement to overpronation. Shin splints are less common due to excessive supination in the forefoot (when the little toes are pushed off). Here the toe flexor muscle is overloaded and irritates the periosteum of the shin.
root cause:
At the
Shin splint syndrome leads to irritation of the muscles (before
especially the tibialis posterior and the soleus muscle) through overuse.
The tibialis posterior muscle is very important for the tension of the
Arch of the foot. There is even the possibility of a fatigue fracture if the
Pain to be passed over. The pain occurs, because the beginning of the muscles
is overexcited on the skin of the legs (= Tendon attachment tendintis). Through this
Inflammatory stimuli can often harden muscle cells (z.B. Calf muscles) and
Form myofascial trigger points, the local pain, but also
can trigger radiating pain (z.B. Achilles tendon, heel,
Knee joint).
Risk factors
can increase the likelihood of MTSS:
X-leg(-drift)/ If one
Arched-flat foot
externally rotated hydrograph
weak foot- and leg muscles
too hard surfaces
severe muscular fatigue
passive running style
wrong running shoes or insoles
Increased BMI and greater external hip rotation (Winkelmann, Anderson, Games, & Eberman, 2016).
Excessive strain or overuse without sufficient recovery time
It should also be considered, that various factors
cumulatively have a greater influence e.g.. increased BMI and a
Foot deformity.
therapy:
First of all, stop training immediately in the event of acute pain and allow the aching shins to relax, even if it is often difficult. Especially with a training plan, that you have created for a competition preparation. We know this from our own experience, But to compete in a running competition with these complaints does not make much sense and, despite ambition, certainly does not improve the target time. It is also important, getting the inflammation out of the body. In addition recommends bSMART a good physiotherapists or sports medicine specialists to seek out. Even cooling using ice packs can reduce the pain / inflammation (several times a day for acute pain).
Further
it would make sense to clarify, whether. there is a foot malposition e.g..
using a Laufanalyse or through
a physiotherapist. We also recommend a for less acute complaints
corresponding Warm-up Programm
including the use of a Fascia roll,
to put less strain on the muscles and to tighten them stretch. Here is a video, these exercises helped us preventively
in preparation:
In addition
As a preventive measure, it would be advisable to strengthen the muscles if there are no complaints
are present. Here is an example video:
Many therapeutic options have not yet been clearly scientifically proven, that actually help with MTSS. For example, there were no treatment effects with "low-energy laser treatment", Dehn- and strengthening exercises, Sport compression stockings, Leg bandages and electromagnetic impulses were detected. Some studies suggest, that iontophoresis, Ultrasonic, Periosteum pecking and extracorporeal shock wave therapy should be effective, but none of the studies is free from methodological weaknesses (Winters et al., 2013). Our tips relate in particular to your own experiences.
…be SMART for pain, Care is important!
More bSMART
TIPS:
Use training break and adjust training plan, Browse through flow analysis, Running style
and check running shoes. A kinesio tape could also help us run a marathon
provide good preventative support. Walking barefoot on grass is usually. pleasant and man
can also observe the running style and the foot position better. Possibly. to others
Avoid endurance sports, if possible, z.B. swim, Ergometer or
To go biking, Generally speaking, prevention is better than therapy.
credentials:
Winkelmann, WITH.
K., Anderson, D., Games, K. E., & Eberman, L. E. (2016). Risk Factors for
Medial Tibial Stress Syndrome in Active Individuals: An Evidence-Based Review. Journal
of Athletic Training, 51(12), 1049–1052.
https://doi.org/10.4085/1062-6050-51.12.13
Winters, M.,
Eskes, M., Weir, A., Moen, M. H., backx, F. J. G., & Bakker, E. W. P.
(2013). Treatment of Medial Tibial Stress Syndrome: A Systematic Review. Sports
Medicine, 43(12), 1315–1333.
https://doi.org/10.1007/s40279-013-0087-0
The Cologne University Run took place at the beginning of June in very hot temperatures. Nevertheless, a net time of 46:08 Minutes achieved for the 10km top run distance. Next year a bSMART team will be set up with matching running shirts. Very nice event and many thanks to the organizer.
Also in 2019 is bSMART again at the start to be the Cologne Unilauf. Top destination for this year – the 10km run under 45 cope minutes. This ambitious goal is set for a medium route with several mountain stages. If interested, stop by this great event. Sports information event will take her here.
