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Targeted Faszientraining Hype or an effective training method?
Targeted training of the fascia (connective tissue structures that run through the entire body) is not only an important exercise for professional athletes, but is also increasingly used in popular sports. The Director of the Fascia Research Project of the University of Ulm, Dr. med. Robert Schleip, is one of the pioneers in the field of fascia training. He explains the benefits of the "new" training methods and points out the limitations of their applications.
Through the faculty training, the fiber network of the connective tissue structures is to be kept highly elastic, supple and resilient, which on the one hand protects against injury and on the other hand enables maximum physical performance. According to the expert, a special feature of the connective tissue is its enormous adaptability. For example, the connective tissue becomes firmer upon requesting strain. The daily walking on two legs therefore results in a noticeable increase in the strength of the thigh fascia. With fascia training, collagen renewal should be stimulated through specific training activities and the constant renewal of soft tissues used to "build a silky-smooth fascial body suit over six to 24 months."
Faszientraining is already offered in many gyms today. (Image: photophonie / fotolia.com) Fascia forms a body-wide network
The connective tissue was usually neglected in the conventional training sessions with muscle building, cardiovascular condition and neuromuscular coordination. Only in the course of new insights into the significance of fascia for performance did they increasingly come into focus. The connective tissue consists essentially of water, collagen and sugar-protein compounds, reports Dr. med. Schleip. It weaves into bags, pouches, wrappings and strands in numerous forms and in many forms. The fascia forms a body-wide network, the structure of which continuously adapts to the daily requirements. "The body's own connective tissue cells, the fibroblasts, act as active networkers and adapt the internal architecture of the fascia to their recurrent expansion and movement stresses." Schleip and the movement therapist Divo Müller in the article "Faszientraining - Theory and practice to build a supple-strong connective tissue".
Structure of the fascia adapts
According to the expert, the training of the connective tissue is already considered in alternative movement exercises such as Pilates, Tai Chi, Yoga, or Chi Gong. Targeted fascia training, however, offers more opportunities. Striking is Dr. According to Schleip, the facial tissues of young people have a scissor lattice orientation with clearly pronounced wave structure of the individual fibers. Suitable physical stress leads to the formation of a more intensive wave structure. Lack of exercise, on the other hand, causes a multi-directional (felt-like) architecture of the fiber network and, at the same time, a reduced corrugation of the individual fibers, as can be observed in the elderly.
Muscle activation with simultaneous stretching
For the additional construction of elastic fibers, a dynamic muscle requirement, which combines a muscle activation with a simultaneous stretching, well suited, according to the expert. This could be done for example by gentle elastic rocking at the end points of a movement position. Recent findings have confirmed the assumption that the development of a younger collagen structure can be stimulated by adequate and regular stretching. This arranges itself thereby in a wave-shaped architecture, which goes along with a clearly increased, elastic storage capacity.
Fascia rolls for use at home
Probably the best known instrument of fascination training is the Faszienrolle, which is also suitable for exercises at home. It is rolled with varying pressure over the thighs, back, arms, or other affected parts of the body, causing local connective tissue stimulation. Depending on their stature and individual tissue quality, scooters of different strengths are used, reports Dr. med. Schleip. Indurations of the muscular connective tissue are to be solved thereby. Comparable techniques are known as "Myofascial Release" from manual therapy (especially Rolfing), according to Schleip.
By pressure with the hands knuckles or elbows the fascial adhesions and thickenings are to be solved here. With the "release techniques" in fascia training, those affected could become active themselves with the help of specific aids such as a tennis ball or the fascia role themselves, explains Dr. med. Schleip on. The tools replace the pressure of the hand or elbow.
Fascia training only suitable as a supplement to the training program
The current hype surrounding fascination training in fitness centers, yoga and Pilates studios, and even adult education centers is holding up. Schleip rather little. Here is sometimes "powerful exaggerated," the expert told "Spiegel Online". Advertising slogans such as "muscle training is out, fascia are in" are plain nonsense. The fascia training should rather be regarded as a small but important supplement for the training area. As soon as the hype subsides, it will, in his opinion, be left as a general understanding of the particular form of training.
With regard to the use of fascia rolls, the expert explains that there are limits to the application here as well. For example, playing with people who have severe lymphatic or circulatory problems may have negative consequences if they work with too much pressure. In addition, the use of slow rolling movements in athletes sometimes results in reduced speed in the next five to ten minutes. (Fp)