Kraichgau / Personal Training

Kraichsee2

Bild: Jörg Linder / April 2014

 

Personal Training / Kraichgau / Oberderdingen / Landkreis Karlsruhe.

 

Jörg Linder – Master of Arts in Gesundheitsmanagement und Prävention

JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271

 

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Marathon Carbo-Loading Plan

Marathon Carbo-Loading Plan /

Author:  Pamela Nisevich Bede / Quelle: http://www.runnersworld.com/nutrition-runners/how-carbo-load-long-races?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-CarboLoadLongRaces

Plan contains approximately 550 grams carb, 63 grams protein, 21 grams fat

Breakfast:
1 cup oatmeal topped with ¼ cup dried fruit and 2 Tbsp honey
Coffee with ¼ cup skim milk

Lunch:
Stir fry: 1 cup rice, 1 cup steamed vegetables, 2 Tbsp sweet and sour sauce
1 cup orange sherbet
Tea with 2 Tbsp honey

Dinner:
2 cups cooked pasta topped with ½ cup marinara sauce, and 1 Tbsp parm cheese
1 dinner roll

Snack #1:
2 oz pretzels
1 large banana
16oz sports drink

Snack #2:
6 oz vanilla low-fat yogurt topped with ¼ cup low fat granola and 4 chopped figs

 

JÖRG LINDER AKTIV-TRAINING – Ihr Personal Fitness Trainer für Baden-Baden, Bühl, Ortenau, Breisgau, Karlsruhe, Metropolregion Rhein-Neckar, Pforzheim, Calw, Neubulach, Nagold,  Schwarzwald
 
JÖRG LINDER AKTIV-TRAINING –
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271 
 

Spiderman Pushups / Spiderman Liegestützen

Liegestützen sind eine perfekte Übung. Abwechslung und Power und eine hohe Effektivität bringt die folgende Variante:

Video von:  askthetrainer.com: http://www.youtube.com/watch?v=TPJSCntC77U

JÖRG LINDER AKTIV-TRAINING Ihr Personal Fitness Trainer für Baden-Baden, Rastatt, Ortenau, Breisgau, Karlsruhe, Metropolregion Rhein-Neckar, Germersheim, Speyer, Pforzheim, Schwarzwald
 
JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271 
Personal Fitness: www.personal-fitness-4u.de

Athletiktraining

Hier für Handballer:

Video von: http://www.youtube.com/watch?v=3Tr2Hl2-hus

JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271 

//

Falls in older people: epidemiology, risk factors and strategies for prevention

Laurence Z. Rubenstein

Abstract

Falls are a common and often devastating problem among older people, causing a tremendous amount of morbidity, mortality and use of health care services including premature nursing home admissions. Most of these falls are associated with one or more identifiable risk factors (e.g. weakness, unsteady gait, confusion and certain medications), and research has shown that attention to these risk factors can significantly reduce rates of falling. Considerable evidence now documents that the most effective (and cost-effective) fall reduction programmes have involved systematic fall risk assessment and targeted interventions, exercise programmes and environmental-inspection and hazard-reduction programmes. These findings have been substantiated by careful meta-analysis of large numbers of controlled clinical trials and by consensus panels of experts who have developed evidence-based practice guidelines for fall prevention and management. Medical assessment of fall risks and provision of appropriate interventions are challenging because of the complex nature of falls. Optimal approaches involve interdisciplinary collaboration in assessment and interventions, particularly exercise, attention to co-existing medical conditions and environmental inspection and hazard abatement.

Quelle:  http://ageing.oxfordjournals.org/content/35/suppl_2/ii37.short

Full Text / pdf / online im internet – Zugriff vom 02.10.2012 – Falls in older people: epidemiology, risk factors and strategies for prevention – http://ageing.oxfordjournals.org/content/35/suppl_2/ii37.full.pdf

JÖRG LINDER AKTIV-TRAINING – www.aktiv-training.de

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

3 Rückenübungen mit dem eigenen Körpergewicht

Video von:  poundattack / http://www.youtube.com/watch?v=66lk-OtgS_0

……vor allem die erste Übung im Stehen (Bent Over T´s) eignet sich für ein kleines Zwischendurch-Training im Büro.

 

JÖRG LINDER AKTIV-TRAINING – www.aktiv-training.de

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


 

Interventions for preventing falls in older people in nursing care facilities and hospitals

Cochrane Review: Authors – Ian D Cameron,´Geoff R Murray,Lesley D Gillespie, M Clare Robertson, Keith D Hill, Robert G Cumming, Ngaire Kerse

 

Abstract

Background

Falls in nursing care facilities and hospitals are common events that cause considerable morbidity and mortality for older people.

Objectives

To assess the effectiveness of interventions designed to reduce falls by older people in nursing care facilities and hospitals.

Search methods

We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register (January 2009); the Cochrane Central Register of Controlled Trials (The Cochrane Library 2008, Issue 2); MEDLINE, EMBASE, and CINAHL (all to November 2008); trial registers and reference lists of articles.

Selection criteria

Randomised controlled trials of interventions to reduce falls in older people in nursing care facilities or hospitals. Primary outcomes were rate of falls and risk of falling.

Data collection and analysis

Two review authors independently assessed trial quality and extracted data. Data were pooled where appropriate.

Main results

We included 41 trials (25,422 participants).

In nursing care facilities, the results from seven trials testing supervised exercise interventions were inconsistent. This was the case too for multifactorial interventions, which overall did not significantly reduce the rate of falls (rate ratio (RaR) 0.82, 95% CI 0.62 to 1.08; 7 trials, 2997 participants) or risk of falling (risk ratio (RR) 0.93, 95% CI 0.86 to 1.01; 8 trials, 3271 participants). A post hoc subgroup analysis, however, indicated that where provided by a multidisciplinary team, multifactorial interventions reduced the rate of falls (RaR 0.60, 95% CI 0.51 to 0.72; 4 trials, 1651 participants) and risk of falling (RR 0.85, 95% CI 0.77 to 0.95; 5 trials, 1925 participants). Vitamin D supplementation reduced the rate of falls (RaR 0.72, 95% CI 0.55 to 0.95; 4 trials, 4512 participants), but not risk of falling (RR 0.98, 95% CI 0.89 to 1.09; 5 trials, 5095 participants).

In hospitals, multifactorial interventions reduced the rate of falls (RaR 0.69, 95% CI 0.49 to 0.96; 4 trials, 6478 participants) and risk of falling (RR 0.73, 95% CI 0.56 to 0.96; 3 trials, 4824 participants). Supervised exercise interventions showed a significant reduction in risk of falling (RR 0.44, 95% CI 0.20 to 0.97; 3 trials, 131 participants).

Authors‘ conclusions

There is evidence that multifactorial interventions reduce falls and risk of falling in hospitals and may do so in nursing care facilities. Vitamin D supplementation is effective in reducing the rate of falls in nursing care facilities. Exercise in subacute hospital settings appears effective but its effectiveness in nursing care facilities remains uncertain.

Plain language summary

Interventions for preventing falls in older people in nursing care facilities and hospitals

Falls by older people in nursing care facilities and hospitals are common events that may cause loss of independence, injuries, and sometimes death as a result of injury. Effective interventions are important as they will have significant health benefits.

This review includes 41 trials involving 25,422 participants, with about three quarters being women and having an average age of 83 years. Many of the participants had cognitive problems.

In nursing care facilities, interventions targeting multiple risk factors were not clearly effective in preventing falls but may be so when these interventions are provided by a co-ordinated team of health workers. The prescription of vitamin D reduces falls, as may a review of medication by a pharmacist. There is no evidence that other interventions targeting single risk factors reduce falls and this includes exercise interventions.

For patients who are in hospital for more than a few weeks, interventions targeting multiple risk factors, and supervised exercise, are effective.

Limitations of the review included the small number of hospital studies, difficulty isolating effects of individual components of treatments that involved multiple components, and the variability of interventions.

Quelle / Abstract:    http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005465.pub2/abstract

 

Full Text / pdf / Reprint – online im internet – Zugriff vom 30.09.12 – Interventions for preventing falls in older people in nursing care facilities and hospitals  :

http://www.globalaging.org/health/us/2010/FallIntervention.pdf

 

JÖRG LINDER AKTIV-TRAINING – www.aktiv-training.de
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
Sturzprävention:  www.sturztraining.de
Training Baden-Baden:  www.training-baden-baden.de