Stronger. Faster. Better. Who wouldn’t like that? We also want to get even faster results in our workouts.
Fascias are the miracle of the body. They provide good mobility, optimal strength development, and stability – but only if you take care of them properly.
The three-layer model
Simply put, you have an upper layer, a middle layer and a deep layer of fascia. Each of the individual layers is connected to each other, and the interesting thing about it is that all the structures of the body are surrounded by fascia. There are no exceptions to what the fascia does not cover. Organs, muscles, nerves, bones, vessels and even the brain. If you were to remove all the structures from the body and leave only the fascia, you would continue to recognise all the structures as far as possible. Water accumulates in the fascia, but is also squeezed out again. Because lymph is also drained between the fascia. This fluid carries breakdown products from our cells as well as important building blocks into the cells. Every muscle movement supports the transport of lymph.
The ability to stretch
Take the Achilles tendon for example: the Achilles tendon consists mainly of fasciae. The tendon extends into the calf muscles. They must be able to stretch hard to reach their full potential. Can you imagine which animal’s ability to stretch in the Achilles tendon is phenomenal? That’s right, the kangaroo. Kangaroos have a very long Achilles tendon, which has tremendous flexibility. It’s this ability that gives them such a huge leaping ability. Giant kangaroos can actually leap 8-13 metres and to a height of 2-3 metres.
However, if your fascia does not get enough movement, after a while it becomes increasingly tense and sticks together. For example, due to non-physiological movement or insufficient/uniform movement. But also because of overloading. In our opinion, this is the biggest problem for most people. They want a lot, very quickly and have a monotonous workload. They no longer have the opportunity to stretch, and their muscles become more tense.
What happens when fasciae stick together
If higher tension persists in the muscle, your fasciae may stick together and the lymph will become stagnant (located between the muscle and fascia). Fibrinogen, a blood clotting factor that is present in lymph as a dissolved substance, becomes insoluble fibrin when combined with certain substances. Fibrin coagulation causes the fasciae to stick together intensively.
In simple language it means: If you neglect your muscles or strain them too much, sticking occurs. There is virtually no water in the bound structure and the fascia becomes brittle, there is little mobility, friction occurs and eventually the fascia is damaged. Since there are 6 times more nerve endings in fascia than in the muscle itself, pain in fascia occurs much faster than in the muscle itself.
Negative impact on training
If you realise that only 60% of your muscle strength actually comes from your muscles and 40% from your fascia, you’ll understand better why you need to know how to better maintain this valuable structure during training.
So you can’t always train harder, faster, better. It’s better to dedicate yourself to taking care of your fascia. This means: a sensible warm-up, stretching during rest and consciously increasing the exercise or weight.
The best workout for the fascia
To take care of your fascia, you need mobility and stretching exercises. These exercises can also be uncomfortable and cause stretching pain. It is important that you keep breathing relaxed and that your muscles are as relaxed as possible.
If you need help with performing and choosing exercises, discover our Butterfly Coach App. Here we show you important stretching exercises.
Remember: train regularly and you will get great results. Unfortunately, often wanting quick results but training with long pauses brings nothing but tension in the fascia.
HOW FASCIA AFFECTS YOUR TRAINING
Lesezeit: 3 min
Stronger. Faster. Better. Who wouldn’t like that? We also want to get even faster results in our workouts.
Fascias are the miracle of the body. They provide good mobility, optimal strength development, and stability – but only if you take care of them properly.
The three-layer model
Simply put, you have an upper layer, a middle layer and a deep layer of fascia. Each of the individual layers is connected to each other, and the interesting thing about it is that all the structures of the body are surrounded by fascia. There are no exceptions to what the fascia does not cover. Organs, muscles, nerves, bones, vessels and even the brain. If you were to remove all the structures from the body and leave only the fascia, you would continue to recognise all the structures as far as possible. Water accumulates in the fascia, but is also squeezed out again. Because lymph is also drained between the fascia. This fluid carries breakdown products from our cells as well as important building blocks into the cells. Every muscle movement supports the transport of lymph.
The ability to stretch
Take the Achilles tendon for example: the Achilles tendon consists mainly of fasciae. The tendon extends into the calf muscles. They must be able to stretch hard to reach their full potential. Can you imagine which animal’s ability to stretch in the Achilles tendon is phenomenal? That’s right, the kangaroo. Kangaroos have a very long Achilles tendon, which has tremendous flexibility. It’s this ability that gives them such a huge leaping ability. Giant kangaroos can actually leap 8-13 metres and to a height of 2-3 metres.
However, if your fascia does not get enough movement, after a while it becomes increasingly tense and sticks together. For example, due to non-physiological movement or insufficient/uniform movement. But also because of overloading. In our opinion, this is the biggest problem for most people. They want a lot, very quickly and have a monotonous workload. They no longer have the opportunity to stretch, and their muscles become more tense.
What happens when fasciae stick together
If higher tension persists in the muscle, your fasciae may stick together and the lymph will become stagnant (located between the muscle and fascia). Fibrinogen, a blood clotting factor that is present in lymph as a dissolved substance, becomes insoluble fibrin when combined with certain substances. Fibrin coagulation causes the fasciae to stick together intensively.
In simple language it means: If you neglect your muscles or strain them too much, sticking occurs. There is virtually no water in the bound structure and the fascia becomes brittle, there is little mobility, friction occurs and eventually the fascia is damaged. Since there are 6 times more nerve endings in fascia than in the muscle itself, pain in fascia occurs much faster than in the muscle itself.
Negative impact on training
If you realise that only 60% of your muscle strength actually comes from your muscles and 40% from your fascia, you’ll understand better why you need to know how to better maintain this valuable structure during training.
So you can’t always train harder, faster, better. It’s better to dedicate yourself to taking care of your fascia. This means: a sensible warm-up, stretching during rest and consciously increasing the exercise or weight.
The best workout for the fascia
To take care of your fascia, you need mobility and stretching exercises. These exercises can also be uncomfortable and cause stretching pain. It is important that you keep breathing relaxed and that your muscles are as relaxed as possible.
If you need help with performing and choosing exercises, discover our Butterfly Coach App. Here we show you important stretching exercises.
Remember: train regularly and you will get great results. Unfortunately, often wanting quick results but training with long pauses brings nothing but tension in the fascia.
Stay healthy!
Your Butterfly Coach team
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