MOVE – Krafttraining und Intensität
A. Einleitung und Überblick
Krafttraining wird aus ganz unterschiedlichen Gründen und Motivationen betrieben. Die meisten möchten entweder Muskelkraft oder Muskelmasse aufbauen, die Trainingsform an sich kann jedoch bei der richtigen Nutzung zahlreiche positive Zusatzeffekte haben:
- Reduzierung des Körperfetts
- Verbesserung der Leistung im Alltag
- Schutz vor Verletzungen, die Muskeln schützen den passiven Bewegungsapparat (Sehnen, Bänder, Knochen) und vermindern damit bspw. Rücken- und Kniebeschwerden
- Transformation des Aussehens ohne eine erhebliche Gewichtsreduktion
- “Anti-Aging-Effekt” – In Verbindung mit einer gesunden Ernährung bleibst du bis ins hohe Alter fit, leistungsfähig und gesund
- Disziplin und Willenskraft werden trainiert wie ein Muskel und können damit auch in anderen Lebensbereichen eingesetzt werden
Welche Form des Krafttrainings ist nun die richtige für mich? Nun, das kommt ganz auf dein Ziel an…
Zuerst einmal ist es sinnvoll, ein einheitliches Verständnis der Terminologie zu schaffen, da man je nach Quelle oder Umfeld von ganz ähnlichen Dingen spricht, jedoch etwas völlig anderes meint. Beispielsweise werden die Begriffe “Krafttraining”, “Gewichtstraining” und “Widerstandstraining” oft synonym verwendet, daher macht eine genaue Definition Sinn:
Widerstandstraining: Der Begriff Widerstandstraining kann als Oberbegriff interpretiert werden. Er umfasst sowohl alle Arten des Krafttrainings, als auch andere Trainingsformen. Es ist damit jede Art von Training abgedeckt, bei der eine Bewegung aus der Kraft des Körpers gegen eine Form von Widerstand ausgeführt wird, die sich dieser Kraft entgegensetzt. Damit sind beispielsweise auch Treppensteige, Training mit elastischen Bändern und folgende “Trainingsmethode” als Widerstandstraining zu klassifizieren:
Krafttraining: Als eine Form des Widerstandstrainings umfasst das Krafttraining jede Form von Training, bei der eine Bewegung aus der Kraft des Körpers gegen einen Widerstand ausgeführt wird, wobei gezielt Adaptionen bei Muskelkraft oder Hypertrophie (Muskelwachstum) herbeigeführt werden. Das oben genannte Treppensteigen wäre daher kein Krafttraining.
Gewichtstraining: Jede Form des Trainings, bei der eine Bewegung des Körpers in eine Richtung, gegen einen Widerstand und unter Zuführung irgendeiner Form von Gewicht ausgeführt wird. Dies können freie Gewichte sein oder das Gerätetraining mit Gewichten sein.
Um nun das richtige Training für Dich und dein Ziel zu finden sind viele Aspekte zu berücksichtigen:
- Übungsauswahl (Grundübungen, Hilfsübungen, Verbundübungen, Isolationsübungen)
- Übungsreihenfolge (Grund- und Hilfsübungen, größere und kleinere Muskelgruppen, viel und wenig trainierte Muskelgruppen, Supersätze)
- Anzahl der Trainingssätze (pro Übung, pro Muskelgruppe, pro Workout)
- Widerstand und Intensität
- Pausen zwischen den einzelnen Sätzen
In den emc.LIFE-CHANGING-WEEKS nutzen wir all diese Möglichkeiten, um das für Dich passende Programm zu finden, einzustudieren und dir auf den weiteren Lebensweg mit zu geben. Unsere Fitness Trainer werden dir dabei sowohl die richtige Ausführung erläutern, als auch den Sinn und den Effekt hinter den gewählten Methoden, so dass du nach dem Besuch bei uns selbst in der Lage sein wirst, das passende Training mit den richtigen Variablen zu gestalten.
B. Widerstand und Intensität
Der heutige Blog-Artikel konzentriert sich auf eine der oben genannten Trainingsvariablen, die Auswahl von Widerstand und Intensität. Verschiedene Studien haben gezeigt, dass es durchaus von Vorteil sein kann, in einem bestimmten Bereich des Widerstands und der Intensität zu trainieren, je nachdem welches Ziel man verfolgt. Eine im Jahr 2009 durchgeführte Studie überwachte die Entwicklung des Körperfetts von 122 Frauen über einen Zeitraum von 6 Jahren und zeigte dabei einen signifikanten Vorteil bei der Vergleichsgruppe, die dreimal die Woche ein Training mit 8 Wiederholungen bei 70-80% Maximalgewicht (1RM) durchführten. Auch eine weitere Studie aus dem Jahr 2002 bestätigt den Vorteil des Trainings im Bereich einer Intensität von 85% gegenüber dem Bereich von 45%, bei dem größere Wiederholungszahlen bei niedrigerem Gewicht genutzt worden sind.
Welche Formen der Trainingsintensität sind nun möglich und welchen Nutzen haben sie?
Unser Schaubild zeigt, dass je nach Trainingsziel ein unterschiedlicher Ansatz bei Umfang und Intensität des Trainings gewählt werden muss.
Nutzt man hohe Gewichte und schafft damit nur sehr wenige Wiederholungen im Bereich von 1 bis 8 (wir gehen also davon aus, dass bei jedem Satz die maximal mögliche Anzahl an Wiederholungen trainiert wird), befindet man sich im Bereich der Maximalkraft, d.h. dieses Training hilft dir dabei, stärker zu werden.
Zur Reduzierung von Körpergewicht und vor allem zur Reduzierung des Körperfetts bietet sich dabei insbesondere die Hypertrophy, also der Bereich des Muskelwachstums an. Ein Training in diesem Bereich – d.h. im Bereich bei dem pro Satz maximal 8 bis 12 Wiederholungen möglich sind – hat mehrere positive Effekte:
- Muskelmasse: Ein Aufbau von Muskelmasse heißt gleichzeitig auch eine Erhöhung des Grundumsatzes, also der Kalorien, die dein Körper täglich verbraucht.
- Nachbrenneffekt: Neben den sofort beim Training verbrannten Kalorien gibt es nachweislich einen sogenannten “Nachbrenneffekt”, da der Stoffwechsel im Vergleich zu anderen Trainingsformen (beispielsweise Jogging oder Ausdauertraining) über Stunden weiter auf einem erhöhten Niveau verläuft und in Summe damit noch mehr Energie verbrennt.
- Hormonelle Effekte: Es kommt zu einem Anstieg der wachstumsfördernden Hormone (z.B. Testosteron) im Körper – Muskelaufbau, Regeneration, Verminderung des Risikos von Herz- Kreislauf und Stoffwechselerkrankungen, Reduzierung des Körperfetts und des Stresslevels (z.B. durch die Senkung von Insulin und Cortisol)
- Muskelerhalt: Ist dein Ziel das Abnehmen oder die Reduzierung des Körperfetts, musst du Dich in einem Kaloriendefizit ernähren. Ein Krafttraining im o.g. Bereich schützt dabei die bestehende Muskulatur davor, vom eigenen Körper im Rahmen der Diät abgebaut zu werden, sie bleibt erhalten und wird im besten Fall (abhängig vom Trainingsstand und der Ernährung) sogar zeitgleich aufgebaut.
Geht man darüber hinaus in den höheren Wiederholungsbereich, so erreicht man schnell ein Kraftausdauertraining. Auch dieses hat seine Berechtigung und sehr positive Effekte – vor allem auf das Herz- Kreislaufsystem. Die Gefahr besteht jedoch immer darin, dass du für dein Ziel das falsche Training verwendest. Viele Menschen trainieren Jahr für Jahr eigenständig im Fitnessstudio oder in ihren Kursprogrammen (z.B. Bodypump) mit einer hohen Wiederholungszahl ohne dabei den gewünschten Zuwachs an Muskulatur oder die gewünschte Reduzierung von Körperfett zu erreichen.
Abschließend sei erwähnt, dass neben den oben genannten Punkten auch eine Periodisierung des Trainings wichtig ist. Nach einem Zeitraum von 10 bis 12 Wochen hat sich der Körper meist an die Belastung gewöhnt und es wird Zeit, seiner Muskulatur eine “neue Herausforderung” zu bieten, um den Stillstand auf einem Plateau zu verhindern.
C. Fazit
In Kombination mit einem ergänzenden Ausdauertraining kann das richtige Krafttraining sich daher als Schlüssel zu deinem persönlichen Erfolg erweisen ! Insbesondere für Menschen die abnehmen, Fett verbrennen oder einfach nur besser aussehen wollen, liegt in der Kombination der richtigen Trainingsmethoden und der dazu passenden Ernährung ein unglaubliches Veränderungspotential. Falls du mehr zu diesen Themen erfahren willst, besuche uns gerne in einem der angebotenen emc.WORKSHOPS oder gar unsere emc.LIFE-CHANGING-WEEKS.
Wir wünschen dir viel Spass beim Training und viel Erfolg bei der Erreichung der gesetzten Ziele!
Dein emc.Team
Klingt klasse! Der Workshop hört sich echt interessant an, muss mal schauen, ob ich mal die Zeit finde dran teilzunehmen!
Finde vor allem den Anstieg der Energie interessant, man schwingt einfach auf einem anderen Energielevel wenn man gut trainiert ist.
Bin grad dabei etwas abzunehmen und versuche eine Kombination aus Ausdauer- und Krafttraining.
Mal schauen! Viel Erfolg weiterhin mit der Seite hier, echt klasse Informationen!
Grüße aus dem Schwarzwald!
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I want to pass along some very important news that everyone needs to hear!
In December of 2017, Donald Trump made history by recognizing Jerusalem as the captial of Israel. Why is this big news? Because by this the Jewish people of Israel are now able to press forward in bringing about the Third Temple prophesied in the Bible.
The Jewish people deny Jesus as their Messiah and have stated that their Messiah has been identified and is waiting to be revealed. They say this man will rule the world under a one world religion called “spiritualism”.
They even printed a coin to raise money for the Temple with Donald Trumps face on the front and with king Cyrus'(who built the second Temple) behind him. On the back of the coin is an image of the third Temple.
The Bible says this false Messiah who seats himself in the Third Temple will be thee antichrist that will bring about the Great Tribulation, though the Jewish people believe he will bring about world peace. It will be a false peace for a period of time. You can watch interviews of Jewish Rabbi’s in Israel speaking of these things. They have their plans set in place. It is only years away!
More importantly, the power that runs the world wants to put a RFID microchip in our body making us total slaves to them. This chip matches perfectly with the Mark of the Beast in the Bible, more specifically Revelation 13:16-18:
He causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name.
Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666.
Referring to the last days, this could only be speaking of a cashless society, which we have yet to see, but are heading towards. Otherwise, we could still buy or sell without the mark amongst others if physical money was still currency. RFID microchip implant technology will be the future of a one world cashless society containing digital currency. It will be implanted in the right-hand or the forehead, and we cannot buy or sell without it! We must grow strong in Jesus. AT ALL COSTS, DO NOT TAKE IT!
Then a third angel followed them, saying with a loud voice, “If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name.” (Revelation 14:9-11).
People have been saying the end is coming for many years, but we need two key things. One, the Third Temple, and two, the technology for a cashless society to fulfill the prophecy of the Mark of the Beast.
VISIT http://WWW.BIBLEFREEDOM.COM TO SEE PROOF FOR THESE THINGS AND MUCH MORE! TELL YOUR FRIENDS AND FAMILY. SHARE THIS MESSAGE!
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