Fitness 50-plus: Karlsruhe

Ein Trainingseinsteiger mit >60 Jahren beginnt sein Training nicht mit einer schweren am Boden liegenden Olympiahantel oder einem Maximalkrafttraining.

Zur Trainingsintensität und zur Trainingsplanung lässt sich folgende Herangehensweise festhalten (BUCHBAUER / STEININGER, 2004, S.7):

Trainingsintensitäten-, und -inhalte im präventiven Krafttraining (eigene Darstellung)

Trainingsintensitäten, übergeordnete Trainingsinhalte und Ziele im präventiven Krafttraining

a) Aktivierung, Propriozeption / Sensomotorik, intermuskuläre Koordination

b) Lokales Muskelausdauertraining

c) Vergrößerung des Muskelquerschnitts (Muskelaufbau)

d) Steigerung neuromuskulärer Kraftqualitäten

e) Entwicklung vielfältiger und situationsunabhängiger Kraftqualitäten

Struktur und Inhalte des Trainings sind immer abhängig vom Ausgangsniveau und werden entsprechend ausgewählt und aufgebaut.

JÖRG LINDER AKTIV-TRAINING - www.aktiv-training.de
Ihr Personal Trainer für Sturz-Prävention und Social Health in: Baden-Baden, Bühl, Achern, Offenburg, Gengenbach, Freiburg, Rastattm Karlsruhe, Heidelberg, Stuttgart, Calw, Freudenstadt.

Social Health / individuelle Betreuung:

http://www.aktiv-training.de/social-health_aktiv-training.html

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271

Prävention: www.preventex.de

Mobility-Walking: http://mobility-walking.blogspot.com
Personal Training: http://personal-training-karlsruhe.blogspot.com

Dienstag, 2. Oktober 2012

Evidence for a Non-linear Relationship between Leg Strength and Gait Speed

Abstract

Although the relationship between strength and physical performance in older adults is probably non-linear, few empirical studies have demonstrated that this is so.

In a population-based sample of adults aged 60–96 years (n = 409), leg strength was measured in four muscle groups (knee extensor, knee flexor, ankle plantar flexor, ankle dorsiflexor) of both legs using an isokinetic dynamometer. A leg strength score was calculated as the sum of the four strength measurements in the right leg. Usual gait speed was measured over a 15.2 metre course.

With a linear model, leg strength explained 17% of the variance in gait speed. Non–linear models (quadratic and inverse) explained significantly more variance (22%).

The nature of the non-linear relationship was that, in stronger subjects, there was no association between strength and gait speed, while in weaker subjects, there was an association. Body weight and age also explained significant amounts of variance in gait speed, while sex and height did not.

The results supported the hypothesis of a non-linear relationship between leg strength and gait speed that is similar for older men and women.

This finding represents a mechanism for how small changes in physiological capacity may have substantial effects on performance in frail adults, while large changes in capacity have little or no effect in healthy adults.

Quelle: http://ageing.oxfordjournals.org/content/25/5/386.short

Full Text / pdf von: Evidence for a Non-linear Relationship between Leg Strength and Gait Speed - online im internet - Zugriff vom 02.10.2012:

http://ageing.oxfordjournals.org/content/25/5/386.full.pdf

JÖRG LINDER AKTIV-TRAINING – www.aktiv-training.de - Ihr Personal Trainer für Baden-Baden, Karlsruhe, Pfalz, Offenburg, Kehl, Ortenau, Freiburg, Breisgau, Pforzheim, Heidelberg, Ludwigshafen, Mannheim, Stuttgart (überregional auf Anfrage)

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271

Ich bin dann mal fit: www.ich-bin-dann-mal-fit.com
Prävention: www.preventex.de
Mobility-Walking: http://mobility-walking.blogspot.com
Speedhiking: http://speedhiking.blogspot.com

Donnerstag, 27. September 2012

Rethinking individual and community fall prevention strategies

Rethinking individual and community fall prevention strategies: a meta-regression comparing single and multifactorial interventions

A. John Campbell and
M. Clare Robertson

Department of Medical and Surgical Sciences, University of Otago Medical School, Dunedin, New Zealand

Address correspondence to: A. john Campbell. Email: john.campbell@stonebow.otago.ac.nz

Abstract

Background guidelines recommend that fall prevention programmes for older people include multifactorial interventions.

Objective we aimed to determine if randomised controlled trial evidence supports interventions with multiple components over single strategies in community based fall prevention.

Methods we searched the literature for trials of interventions aimed at preventing falls. We included trials if they met the following criteria: (i) participants were randomly allocated to intervention and control groups, (ii) all participants were aged 65 years or older, (iii) the majority lived independently in the community, (iv) fall events were recorded prospectively using a diary or calendar during the entire trial and monitored at least monthly, (v) follow up was for 12 months or longer, (vi) at least 70% of participants completed the trial, (vii) all falls during the trial for at least 50 participants were included in the analysis, and (viii) a relative rate ratio with 95% CI comparing the number of falls in the intervention and control groups was reported. We calculated a pooled rate ratio separately for trials testing multifactorial and single interventions and compared their overall efficacy using meta-regression.

Results meta-regression showed that single interventions were as effective in reducing falls as interventions with multiple components (pooled rate ratios 0.77, 95% CI 0.67–0.89 and 0.78, 0.68–0.89 respectively).

Conclusion multifactorial fall prevention interventions are effective for individual patients. However, for community programmes for populations at risk, targeted single interventions are as effective as multifactorial interventions, may be more acceptable and cost effective.

Quelle: http://ageing.oxfordjournals.org/content/36/6/656.full

Kleingruppentraining und Personal Training Sturzprävention: in Freiburg, Offenburg, Ortenau, Baden-Baden, Rastatt, Karlsruhe, Kraichgau, Pforzheim, Nordschwarzwald, Stuttgart.

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271

web: www.aktiv-training.de

Wordpress: www.aktivtraining.wordpress.com

Personal Training: www.personaltrainingbadenbaden.wordpress.com

Sturzprävention: www.sturztraining.de

Effective Exercise for the Prevention of Falls

A Systematic Review and Meta-Analysis

Catherine Sherrington PhD,
Julie C. Whitney MSc,
Stephen R. Lord DSc,
Robert D. Herbert PhD,
Robert G. Cumming PhD,
Jacqueline C. T. Close MD

Article first published online: 31 OCT 2008

DOI: 10.1111/j.1532-5415.2008.02014.x

ABSTRACT

OBJECTIVES: To determine the effects of exercise on falls prevention in older people and establish whether particular trial characteristics or components of exercise programs are associated with larger reductions in falls.

DESIGN: Systematic review with meta-analysis. Randomized controlled trials that compared fall rates in older people who undertook exercise programs with fall rates in those who did not exercise were included.

SETTING: Older people.

PARTICIPANTS: General community and residential care.

MEASUREMENTS: Fall rates.

RESULTS: The pooled estimate of the effect of exercise was that it reduced the rate of falling by 17% (44 trials with 9,603 participants, rate ratio (RR)=0.83, 95% confidence interval (CI)=0.75–0.91, P<.001, I²=62%). The greatest relative effects of exercise on fall rates (RR=0.58, 95% CI=0.48–0.69, 68% of between-study variability explained) were seen in programs that included a combination of a higher total dose of exercise (>50 hours over the trial period) and challenging balance exercises (exercises conducted while standing in which people aimed to stand with their feet closer together or on one leg, minimize use of their hands to assist, and practice controlled movements of the center of mass) and did not include a walking program.

CONCLUSION: Exercise can prevent falls in older people. Greater relative effects are seen in programs that include exercises that challenge balance, use a higher dose of exercise, and do not include a walking program. Service providers can use these findings to design and implement exercise programs for falls prevention.

The development and implementation of effective and cost-efficient strategies to prevent falls in older people is an urgent global health challenge. In developed countries, life expectancy for people aged 65 years old is approximately 17 years for men and 21 years for women. At least one-third of people aged 65 and older fall at least once annually,¹ and falls account for more than half of the injury-related hospitalizations for older people.² Fall rates in the general older population are reported to be 1.2 falls per person year.³

Falls in older people are not purely random events but can be predicted by assessing a number of risk factors.^4,5 Some of these risk factors (e.g., reduced muscle strength and impaired balance and gait) can be modified using exercise, whereas others (e.g., poor vision, psychoactive medication use) require different intervention approaches. Exercise can be used as a stand-alone falls prevention intervention or as a component of a multifaceted program. Multifaceted interventions can prevent falls in the general community, in those at greater risk of falls, and in residential care facilities.^4,6

Many trials have sought to establish the specific effect of exercise on fall rates, but a large proportion of these trials have been underpowered. The best way to interpret these trials may be to pool their data in a meta-analysis, but trials of the effects of exercise on fall rates vary in their quality, have been conducted on a range of populations, and employ exercise programs that differ greatly in their aims and content. Meta-analysis should therefore involve exploration of whether these factors “explain” (are associated with) estimates of the effect of exercise programs.^7,8

A Cochrane review of fall prevention strategies⁶ conducted separate meta-analyses on different forms of exercise and concluded that some exercise programs can prevent falls in community dwellers (e.g., home exercise program of balance and strength training, a Tai Chi group program) but that others are unlikely to be beneficial (brisk walking in women with an upper limb fracture in the previous 2 years) or require further investigation (untargeted group-based exercise interventions and individual lower-limb strength training).

A limitation to this approach is that it combines programs that may be different (e.g., group programs that are of low and high intensity) and separates programs that share key features (e.g., balance training).

This study sought to establish the effect of exercise on fall rates, with a major aim of explaining between-trial variability. Meta-regression methods were used to investigate whether particular features of study populations, exercise programs, and study design were associated with the size of estimates of effects of exercise on fall rates.

Quelle: http://onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2008.02014.x/full?globalMessage=0

Das vollständige pdf finden Sie hier:

http://onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2008.02014.x/pdf

Sturzprävention in Freiburg, Offenburg, Ortenau, Baden-Baden, Rastatt, Karlsruhe, Kraichgau, Pforzheim, Nordschwarzwald, Stuttgart.

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271

web: www.aktiv-training.de

Wordpress: www.aktivtraining.wordpress.com

Personal Training: www.personaltrainingbadenbaden.wordpress.com

Sturzprävention: www.sturztraining.de

Donnerstag, 20. September 2012

Post-Run Yoga Flexibility Routine

Nach dem Laufen sollst Du ruhen und unbedingt etwas für die Flexibilität tun:

Video von: Post-Run Yoga Flexibility Routine / http://www.youtube.com/watch?v=HBLVMR4Asi8&feature=relmfu

JÖRG LINDER AKTIV-TRAINING – Ihr Personal Trainer für Baden-Baden, Sinzheim, Bühl, Karlsruhe, Offenburg, Freiburg, Breisgau, Pforzheim, Stuttgart (überregional auf Anfrage)

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271

web: www.aktiv-training.de

Blog: www.aktivtraining.wordpress.com

Gesundheitsmanagement: www.gesundheitsmanager-24.de

Fitness 50-plus

Sonntag, 27. Juli 2014