MOVE – Warum auch Frauen Krafttraining machen sollten

Stell dir ein Fitnessstudio vor. Was siehst du vor deinem inneren Auge? Lass mich raten: du siehst muskelbepackte Männer beim Bankdrücken oder Kreuzheben mit der Langhantel. Und du siehst Frauen auf dem Crosstrainer oder auf dem Weg zum Bauch-Beine-Po-Kurs. Die Wenigsten werden sich an dieser Stelle Frauen beim Training mit schweren Gewichten vorstellen. Und obwohl die Zahl der Frauen, die Krafttraining macht, stetig zunimmt, halten sich beharrlich einige Vorurteile, denen wir hier einmal auf den Grund gehen wollen:

1. Krafttraining lässt Frauen Muskelberge wachsen.

Ja, es mag sein, dass diese Figur für den ein oder anderen zu viel des Guten ist. Eine Figur, für die diese Frau über Jahre hinweg stundenlang trainiert hat. Jeden Tag. Sie hat ihre Ernährung vollständig und dauerhaft auf dieses eine Ziel ausgerichtet: maximale Muskelmasse aufbauen und danach den Körper definieren.

Einer „normalen“ Frau im Fitnessstudio, die 2-3 Mal in der Woche 45 Minuten Krafttraining macht, werden keine Muskelberge wachsen – erst recht nicht über Nacht.

Um Muskeln aufzubauen ist ein Hormon ganz entscheidend: Testosteron. Der Testosteronspiegel von Männern und Frauen weist einen eklatanten Unterschied auf. Je nach Alter und individueller Veranlagung liegt der Wert bei Frauen zwischen 0,3 und 2,5 Nanomol pro Liter Blut. Bei Männern hingegen bewegt sich der Wert zwischen 12 und 30 nmol/l. Frauen sind somit biologisch gar nicht in der Lage, die gleiche Muskelmasse aufzubauen wie Männer. Zumindest nicht auf natürlichem Weg und mit 2 Stunden Krafttraining in der Woche, egal wie schwer Eure Gewichte sind.

2. Krafttraining trainiert den Busen weg.

Jain… Schauen wir uns die weibliche Brust einmal an. Sie besteht aus einem Drüsenkörper, der von Bindegewebe und Fettpolstern umgeben ist. Drüsengewebe und Bindegewebe sind nach der Pubertät (abgesehen von Schwangerschaft und Wechseljahren) unveränderlich. Keine Diät und kein Sport haben Einfluss auf ihre Größe. Anders jedoch ist es -wie wir wissen- beim Fettgewebe, auf das wir es in aller Regel beim Training (egal ob Ausdauer oder Kraft) abgesehen haben, wenn es unser Ziel ist, abzunehmen oder besser auszusehen.

Ein effektives Training sollte in diesem Fall unseren Körperfettanteil reduzieren. Genau das tut Krafttraining, indem es uns unterstützt, Fett ab- und Muskeln aufzubauen. Leider haben wir beim Abnehmen einen äußerst geringen (bis gar keinen) Einfluss darauf, WO das Fett zuerst abgebaut wird und oft ist eben die weibliche Brust vor dem weiblichen Po oder den Oberschenkeln (Problemzonen!) an der Reihe. Eine kleinere Brust ist also lediglich ein Zeichen dafür, dass das Training, das du machst, effektiv ist. Befindest du Dich in einem Kaloriendefizit, wird Körperfett abgebaut. Dabei spielt es keine Rolle, ob du Krafttraining oder Ausdauertraining machst: wo und in welcher Reihenfolge Dein Körper dieses Fett abbaut, kannst Du nicht bestimmen.

3. Frauen brauchen spezielle Trainingspläne für ihr Krafttraining.

Frauen haben die gleichen Muskeln wie Männer. Dementsprechend müssen diese auch gleich trainiert werden und es bedarf keiner speziellen „Frauentrainingspläne“. Lediglich welche Muskeln / Muskelgruppen verstärkt trainiert werden sollen, könnte sich je nach Geschlecht unterscheiden. Während definierte Arme für beide Geschlechter von Interesse sein dürften, sieht man Männer eher beim Brust-Training, Frauen hingegen für ihren Po arbeiten. Doch selbst das ist individuell und muss von jedem selbst entschieden werden.

4. Frauen dürfen nur mit leichten Gewichten trainieren.

Frauen dürfen und sollen mit dem Gewicht trainieren, das zu ihrem Trainingszustand und zu ihrem Trainingsziel passt.

Ein Trainingsreiz soll gesetzt werden, um den Muskel zu neuem Wachstum anzuregen. Selbstverständlich gibt keine spezielle Grenze, bei der Frauen innehalten und das Feld für die männlichen Kollegen räumen sollten. Rein physisch ist es jedoch klar, dass Frauen im Allgemeinen nicht die gleichen schweren Gewichte stemmen können wie gleich hart trainierende Männer, was jedoch keinen Einfluss auf ihre Trainingsintensität hat. Wenn Ihr Euch näher mit dem Thema beschäftigen wollt, für welches Ziel welche Gewichte und Wiederholungszahlen passend sind, so findet Ihr die Antwort in unserem Blogbeitrag zu Krafttraining und Intensität.

5. Ausdauertraining ist optimal für Frauen.

Ohne Frage steigert Ausdauertraining die Leistungsfähigkeit des Körpers, verbrennt Kalorien, und hält das Herz-Kreislauf-System in Schwung. Fett wird abgebaut und wir werden schlank. Wer jedoch zusätzlich schlank und definiert aussehen möchte, kommt am Krafttraining nicht vorbei. Es gilt also zu entscheiden, ob es ums „Dünn-sein“ oder ums „Sportlich-aussehen“ geht. Ganz davon abgesehen, ist es längst bekannt, dass Muskeln Energie verbrennen, egal ob du dich gerade bewegst oder auf der Couch liegst. Das bedeutet, wer sein Training um Krafttraining ergänzt, erhöht automatisch den eigenen Energieverbrauch durch die Zunahme der Muskelmasse.

Zudem ist es bei Frauen ab einem bestimmten Alter essentiell, leichtes Krafttraining zu machen. Denn Frauen über 40, die keinen Sport treiben, verlieren doppelt so schnell Muskelmasse wie Männer gleichen Alters. Ein Grund mehr, auch und gerade im fortgeschrittenen Alter zu starten!

Hat euch unser Beitrag gefallen? Dann teilt ihn bitte mit anderen, vielen Dank!

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