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Kraftausdauertraining: so nutzt es für Muskelaufbau & Abnehmen Zum Inhalt springen Kraftausdauertraining heißt übersetzt soviel wie Zeitverschwendung, zumindest wenn man den Adepten der Hypertrophie glauben darf. Selten sieht man in kommerziellen Fitnessstudios fortgeschrittene Sportler Sätze mit mehr als 15 Wiederholungen absolvieren.
Das könnte in mehrfacher Hinsicht ein Fehler sein, wie ich gleich versuchen werde, aufzuzeigen.
Zuvor sollten wir aber klären, was Kraftausdauertraining eigentlich ist, was es kann und was nicht.
Kraft, Kraftausdauer, Muskelaufbau: Welche Wiederholungszahl passt? Das übliche Kontinuum der Wiederholungszahlen für das Muskeltraining sieht so aus:
Krafttraining Muskelaufbautraining Kraftausdauertraining 1-3 Wiederholungen 6 – 12 Wiederholungen 15 – 25 Wiederholungen
Allerdings, je weiter wir uns von der Maximalkraft entfernen, desto undeutlicher werden die Begriffe. Klar ist: wenn ein Athlet möglichst viel Kraft aufbauen möchte, dann muss er zumindest periodisch mit Gewichten trainieren, die nur eine Wiederholung zulassen.
Schon wesentlich unklarer ist die Sache mit dem Muskelaufbau. Studien haben gezeigt, dass auch mit sehr geringem Gewicht (30% 1RM) und hohen Wiederholungszahlen Muskulatur aufgebaut werden kann, sofern der Satz bis zum Muskelversagen geführt wird.
Mal abgesehen davon, dass vielleicht gar nicht die Wiederholungen, sondern die reine Belastungszeit und -intensität entscheidend sind.
Noch diffuser wird die Angelegenheit beim Kraftausdauertraining . Hierzu könnte man jeden Satz jenseits der 15 Wiederholungen zählen, aber auch eine 3-minütige Runde Sparring beim Boxen . Unbestritten geht es bei letzterem nicht nur darum, sich 180 Sekunden zu bewegen, sondern auch eine entsprechende Offensivkraft (Schlagkraft) aufrecht zu erhalten, die von der Muskulatur des Oberkörpers geleistet wird.
Mit und ohne Boxsack gehört Boxtraining in den Bereich Kraftausdauer. Definition der Kraftausdauer Nun gibt es zwei sportwissenschaftlich anerkannte Definitionen von Kraftausdauertraining:
Training mit einer Wiederholungszahl jenseits der 15 Wiederholungen Training mit externen Gewichten unterhalb 50% des 1RM (maximale Wiederholung) Hinzufügen würde ich jede Art von Training, welches der Aufrechterhaltung von Kraft über einen begrenzten Zeitraum gilt. Wie lang dieser Zeitraum ist, wird sportspezifisch, respektive alltagstauglich, festgelegt. Dazu kommen wir gleich.
Die Vorteile des Kraftausdauertrainings Der größte Vorteil regelmäßigen Kraftausdauertrainings ist die dadurch induzierte Kapillarisierung der Muskulatur. Der Muskel wird besser durchblutet, dadurch gelangt auch mehr Sauerstoff in den Muskel.
Verbesserte Sauerstoffversorgung durch Kapillarisierung Im Ergebnis können Belastungen länger aufrecht gehalten werden, bevor die aerob-anaerobe Schwelle überschritten wird. Durch Kraftausdauertraining übersäuert der Muskel also weniger schnell.
Das hat zunächst direkte, positive Konsequenzen für den Alltag. Ganz gleich, ob man bei einer Auseinandersetzung länger als 30 Sekunden die Hände oben halten muss oder der Nachbarin / dem Nachbarn beim Umzug helfen möchte oder einfach nur die Einkäufe ohne Fahrstuhl in den vierten Stock bringen will.
Wir alle kennen die Gesichter von Bodybuildern, die im Studio massive Gewichte bewegen, aber aussehen wie getretene Hunde, wenn sie den dritten Schrank durch das Treppenhaus tragen müssen. So sieht man aus, wenn die Muskeln schnell übersäuern.
Verbesserte Regeneration Aus der vermehrten Kapillarisierung durch Kraftausdauertraining und der damit erhöhten Sauerstoffaufnahmen ergibt sich aber auch eine längerfristige Konsequenz: Der Muskel regeneriert schneller und ist damit natürlich auch eher wieder bereit, sich einer hohen Belastung auszusetzen.
Das hat nicht unbedingt direkte Auswirkungen auf die Hypertrophie, diese Art Training ist mehrheitlich anaerob, kann aber durchaus dazu führen, dass sich die Belastung nach einem harten Training weniger dramatisch anfühlt und der Athlet weniger unter Muskelkater und anderen negativen Folgen leidet.
Ergo: Trainingseinheiten können in kürzeren Intervallen mit weniger negativen Folgen absolviert werden.
Kraftausdauer im Alltag Das für mich beste Argument pro Kraftausdauertraining ist aber immer noch die Adaption an Herausforderungen des Alltags.
Heutzutage wollen sich die wenigsten Kraft- und Muskelaufbausportler wie Öltanker durch den Alltag manövrieren. Kraft und Muskulatur zu haben bedeutet auch, athletisch zu sein und zuvor genannte Alltagsaufgaben bravourös meistern zu können. Japsende und schnaufende Muskelpakete wirken da schon eher lächerlich.
Wall-sit oder Skihocke können praktisch überall ausgeführt werden. Kraftausdauertraining für zuhause Länge und Belastungsart des Kraftausdauertrainings zuhause sollten den jeweiligen persönlichen Anforderungen angepasst und, wo immer möglich, der ausgeübten Sportart oder Alltagsanforderung entnommen werden.
Eine Einheit Kraftausdauer muss deswegen nicht lang sein. Im Gegenteil, wer sein Training gut organisiert, kommt locker unterhalb der 30 Minuten raus.
Übungen für Kraftausdauertraining Das sportartspezifische Kraftausdauertraining, welches natürlich auch für den Alltag taugt, könnte zum Beispiel so aussehen:
5 x 3 min am Boxsack (Anfänger sollten kürzer beginnen!) 4 Bahnen auf Zeit schwimmen Sportplatzrunde möglichst schnell bewältigen Bizepscurls mit Belastungsdauer zwischen 60 und 120 SekundenPlank oder Skihocke möglichst lange halten Damit das Ganze bei zunehmender Leistungsfähigkeit dann nicht doch wieder in Ausdauersport endet, sollte nicht die Zeit, sondern die aufzuwendende Kraft intensiviert werden.
Boxer und Läufer können dafür Gewichte und Gewichtswesten verwenden. Auch beim Schwimmen lässt sich der Wasserwiderstand erhöhen. Curls, Planks und die Skihocke können einfach durch den Einsatz von zusätzlichen Gewichten schwerer gemacht werden.
Kraftausdauerübungen mit Geräten Wer bereits im Fitnessstudio auf Muskelaufbau trainiert oder entsprechende Geräte zuhause hat, kann natürlich ganz einfach weniger Widerstand wählen und den Belastungszeitraum verlängern. Ich würde dabei aber nicht weit jenseits der 120 Sekunden gehen.
Man darf aber durchaus kreativer sein als einfach nur mehr Wiederholungen zu machen.
Die Belastungsdauer lässt sich auch dadurch erhöhen, dass die Last isometrisch länger gehalten oder die Bewegung insgesamt einfach langsamer ausgeführt wird. Denkbar und durchaus zielführend sind auch kürzere Pause (<15 Sek.) zwischen den Sätzen, um in den Bereich der Kraftausdauer zu kommen.
Wer für die Kraftausdauer eine Langhantel, Kurzhantel oder Dip-Klimmzug-Kombi zur Verfügung hat, der sollte sich im Bereich Crossfit nach Übungen und Trainingsprinzipien umsehen.
Kraftausdauerübungen ohne Geräte Gleiches gilt für das Training ohne Geräte. Halteübungen, wie Plank, Crunch oder Wall-sit lassen sich relativ einfach im Bereich der Kraftausdauer ausführen. Wenn das zu leicht wird, kann der Crunch in einen Russian Twist verwandelt und der Wall-sit durch konzentrische und exzentrische Bewegungen (also einfach die Wand ein wenig hoch und runter rutschen) schwerer gemacht werden.
Der Russian Twist eignet sich hervorragend für die Kraftausdauer. Durch die Anschaffung einiger Kleingeräte lässt sich das Training natürlich etwas abwechslungsreicher und auch progressiver gestalten. Tief in die Tasche greifen muss man dafür nicht. Ich selbst trainiere für meine Verhältnisse sehr erfolgreich in den Bereichen Muskelaufbau und Kraftausdauer und zwar ohne für mein Home Gym ein Vermögen investiert zu haben.
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Trainingsplan für Kraftausdauer Ein kurzer, knackiger Trainingsplan für Kraftausdauer lässt sich ganz einfach durch Intervalle erstellen, wie man sie eben auch aus dem Crossfit kennt.
Dabei ist jede Übung zeitlich begrenzt und gefolgt von einer entsprechenden Pause. Eine Intensivierung kann (s.o.) durch externe Lasten, Veränderung der Position oder ganz simpel durch Verkürzung der Pausenzeiten erfolgen.
Trainingsplan für Einsteiger (Beispiel) Anzahl Übung Dauer/Wdh. Pause 3 x Plank 90 Sek. 30 Sek. 3 x Liegestütze 15 Wdh. 30 Sek. 3 Runden Schattenboxen/Boxsack 3 Min. 60 Sek. 3 x Wall-sit 60 Sek. 30 Sek. 3 x Curls m. Widerstandsbändern 25 Wdh. 30 Sek.
Dieser Kraftausdauerplan würde ungefähr 25 Minuten dauern.
Ein Tipp: Dass man Übungen auf Zeit macht, heißt nicht, dass man die Wiederholungen schnell oder unsauber ausführen muss. Letzteres wird gerade den Crossfittern oft vorgeworfen.
Stattdessen sollte man bewusst in die Belastung gehen, isometrische Phasen einbauen und versuchen, die Übungen durch kontrolliert langsame Ausführung schwerer zu machen.
Hilft Kraftausdauertraining beim Abnehmen? Eine längere Belastungsdauer bedeutet natürlich auch, dass beim Kraftausdauertraining mehr Energie verbraucht wird. Gleichzeitig können die Übungen so ausgeführt werden, dass sie durchaus auch für den Bereich Muskelaufbau relevant sind und ein höherer Muskelanteil resultiert in einem höheren Grundumsatz.
Besonders hilfreich für das Abnehmen ist der verbesserte Metabolismus und die erhöhte Sauerstoffaufnahme durch regelmäßiges Kraftausdauertraining. Im Gegensatz zu den oft recht kurzen Sätzen des Krafttrainings hat man hier auch als Anfänger das Gefühl, wirklich Sport zu machen, was nicht selten in einem aktiveren Alltag endet.
All diese Vorteile gibt es, ohne dass man stundenlang Sport machen muss.
Kurzum, Kraftausdauer ist für mich nicht eine, sondern die beste Möglichkeit, seine sportlichen Fähigkeiten alltagstauglich zu verbessern und dabei Pfunde zu verlieren!
Wie bei jedem Training muss natürlich auch hier die körperliche Aktivität durch entsprechende Ernährung ergänzt werden. Ich empfehle aber, erst einmal mit dem Training anzufangen und kurze Einheiten in die Wochenplanung einzubauen. Erste Erfolge und der damit einhergehende Ehrgeiz werden das Thema Ernährung dann schon regeln.
Kraftausdauertraining für Muskelaufbau Das Kraftausdauertraining steht dem Muskelaufbau nicht entgegen, wie oft angenommen wird. Zunächst mag sich das Training wie eine zusätzliche Belastung anfühlen. Durch die Verbesserung der Sauerstoffaufnahme werden sich aber schon bald positive Effekte auf die Hypertrophie bemerkbar machen.
Kraftausdauer und Hypertrophie kombinieren In welcher Weise man Kraftausdauer und Hypertrophie kombiniert, hängt ganz von der dazugehörigen Zielsetzung ab.
Einsteiger, die einfach fitter werden wollen und dabei auch gerne athletischer aussehen, sollten schlicht darauf achten, die letzte Einheit eines Kraftausdauertraining dann auch wirklich bis zum Muskelversagen auszuführen.
Also: den letzten Satz Liegestütz bis zum Abwinken, die letzte Plank halten, bis es nicht mehr geht, und so weiter.
Wer mit der primären Zielsetzung Hypertrophie an den Start geht, dem wird das vielleicht nicht ausreichen. Obwohl es durchaus ausreichend sein könnte.
In diesem Fall verdient das Kraftausdauertraining eine eigene Trainingseinheit in der Woche, selbst, wenn die nur 15 – 20 Minuten dauert. Es ist angeraten, das Muskelaufbautraining im Abstand von mindestens 48 Stunden um diese Einheit herumzubauen, denn zunächst mal ist das Kraftausdauertraining natürlich eine muskuläre Belastung, der man in der Trainingsplanung Rechnung tragen muss.
Kraftausdauer für große Muskeln , Oberschenkel, Brust und Lat, kann selbst bei geübten Muskelsportlern noch einige Tage nachwirken und damit natürlich auch die Leistung beim Hypertrophietraining beeinflussen.
Hier ist, wie immer, Geduld gefragt.
Wer ein vollwertiger Sportler werden möchte, und das kann ich nur jedem empfehlen, der sollte das Kraftausdauertraining nicht vorschnell drangeben, nur weil er seine maximale Leistung beim Bankdrücken für ein paar Tage nicht erreicht.
Langfristig wird man nicht nur mit sichtbar mehr Muskulatur belohnt, sondern auch mit einer Athletik, welche die Form unterstreicht.
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