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Mit Muskelkater trainieren? – Sports Gear Patrol Zum Inhalt springen Mit Muskelkater trainieren ist genauso sinnvoll, wie mit entzündeten Gelenken trainieren, nämlich gar nicht.
Selbst ein leichtes Training der betroffenen Muskulatur wird den Heilungsprozess verlängern und keinen positiven Muskelaufbaueffekt zeitigen. Schweres Training mit Muskelkater kann zum Absterben des betroffenen Gewebes führen und den Muskel damit dauerhaft schädigen.
Wodurch wird Muskelkater verursacht? Muskelkater entsteht durch Mikrorisse in den Z-Scheiben des Muskelgewebes. In diesen Rissen bilden sich Entzündungen, die sich durch das Eindringen von Wasser zu Ödemen ausweiten können.
Darüber hinaus können Beschädigungen des Bindegewebes und der Nerven (Muskelspindel) für die Schmerzen verantwortlich sein. Eine gesicherte Klärung der anteiligen Auswirkung der verschiedenen Einflussfaktoren gibt es bis heute nicht.
Mein persönliches Erweckungserlebnis in Bezug auf Muskelkater hatte ich, als mich ein etwa 14-jähriger Junge zu einer Partie Squash nötigte.
Ich betrieb zu diesem Zeitpunkt schon einige Jahre Fitnesstraining und spielte ab und zu Indoor-Fußball. Der Muskelkater, der mich am nächsten und vor allem am übernächsten Tag erwartete, war von einem anderen Stern.
Wie konnte das sein? Ich hatte mich kaum bewegt und übrigens auch nach kurzer Zeit mit fliegenden Fahnen verloren.
Offensichtlich bereitete mich mein Training nicht auf die Belastung einer Rückschlagsportart vor. Selbst gut trainierte Sportler können einen schweren Muskelkater bekommen, wenn die spezifische Belastung einer Aktivität nicht durch das Training abgedeckt wird.
Vier bemerkenswerte Eigenschaften des Muskelkaters 1. Muskelkater tritt nicht direkt nach der sportlichen Belastung auf sondern 24 bis 72 Stunden nach dem Training . Das liegt daran, dass in der Muskelfaser selbst keine Schmerzrezeptoren vorhanden sind. Erst die Schwellung (s.o.) wird durch Schmerz wahrgenommen. Je größer der Muskel, desto später und schwerer der Muskelkater.
2. Muskelkater tritt nicht ausschließlich aber verstärkt nach Übungen auf, die der Körper nicht gewohnt ist. Ein Gewöhnungseffekt tritt nach mindestens sechs Wochen ein und ist sehr belastungsspezifisch. Schmerzen entstehen häufig nach Änderung der Belastungsdauer oder -intensität .
3. Muskelkater kann lokal in bestimmten Muskelregionen auftreten. Diese Regionen können bei jedem Trainierenden, vermutlich abhängig vom jeweiligen Trainingszustand und Gewöhnungseffekt, verschieden sein.
4. Muskelkater tritt stärker (aber nicht ausschließlich) bei exzentrischen Belastungen auf. Vermutlich durch die höheren mechanischen Spannungen, die hier auftreten können.
(Muskelspezifisches) Training mit Muskelkater ist immer eine miese Idee Ratschläge aus dem Internet bezüglich Training und Muskelkater lassen sich in etwa so zusammenfassen: bei schwerem Muskelkater hast du einfach zu hart trainiert und bei leichtem Muskelkater kannst du leicht weitertrainieren.
Auf einer Seite wird propagiert, man könne durch Muskelkater “hindurchtrainieren”, was auch immer das heißen soll.
Mit Muskelkater trainieren? Miese Idee! Das ist weder ein spezifischer Hinweis zur Trainingsintensität, noch ein brauchbarer Ratschlag, um Muskelkater zu verhindern. Das ist, mit Verlaub gesagt, Geschwätz.
Der richtige Hinweis ist: Mit Muskelkater trainieren ist bestenfalls verschwendete Zeit und schlimmstenfalls in hohem Maß kontraproduktiv.
Selbst im regulären Training (bekannte Übungen, kein nennenswerter Muskelkater) weiß der erfahrene Trainierende, dass er Muskelgewebe beschädigt hat und dem betroffenen Muskelgewebe mindestens 48 Stunden Zeit zur Regeneration gönnen sollte.
Muskelkater entsteht durch den Abtransport von Entzündungsstoffen im Körper. Wir dürfen also, selbst bei leichtem Muskelkater, davon ausgehen, dass eine Entzündung besteht. Schwere Entzündungen können sich bis zur Nekrophilisierung des Gewebes ausweiten und, nur der Vollständigkeit halber: totes Gewebe lässt sich nicht wieder aufbauen!
Soweit muss es bei leichtem Muskelkater nicht kommen, aber wo will man die Grenze ziehen und warum?
Glaubt denn wirklich jemand, es könnte sinnvoll sein, bei einer leichten Entzündung des Gewebes besagtes Gewebe in einen katabolen Zustand zu versetzen, um auf weiteren Muskelaufbau zu hoffen?
Ich bin kein Arzt, aber wenn ich mal die Einschätzung eines informierten Laien abgeben darf: höchstwahrscheinlich wird das nicht funktionieren .
Niemand käme auf die absurde Idee, an anderer Stelle des Körpers entzündetes Gewebe unter Stress zu setzen, damit es besser heilt. Der Gedanke, Muskelaufbau bei Muskelkater zu betreiben ist etwa so zielführend, wie eine Entzündung im Schultergelenk durch Military Press wegtrainieren zu wollen.
Was hilft gegen Muskelkater? Damit ist nicht gesagt, dass ein Muskel im entzündeten Zustand immer stillgelegt werden muss.
Unterschwellige Aktivitäten, in leichter Belastung und nicht muskelspezifisch, können die Nährstoffversorgung im entzündeten Gewebe verbessern und den Heilungsprozess beschleunigen.
Je nach schwere des Muskelkaters kann das leichtes Schwimmen oder Spazierengehen sein. Auch Radfahren, Tai Chi oder Qi Gong sind vorstellbar. Auch Yoga ist in angepasster Form einsetzbar.
Bei schwerem Muskelkater empfehle ich allerdings, dem Körper ausreichend Mikro- und Makronährstoffe zuzuführen und ihn ansonsten seine Arbeit machen zu lassen. Der Organismus weiß, was er zu tun hat und benötigt keine Hilfe, sondern Zeit.
Im Ergebnis also das, was schon die Bodybuilder der Goldenen Ära wussten: Nach dem Training liegt man idealerweise mit einem Eiweißshake unter der Sonne Kaliforniens oder, falls nicht vorhanden, in der Sauna oder dem heimischen Balkon.
Sinnvoll zugeführte Hitze aktiviert den Metabolismus und kann den Heilungsprozess beschleunigen – wenn man es nicht übertreibt. In einer Studie aus 2018 zeigte auch Kältetherapie nennenswerte Ergebnisse, allerdings wird gerade diese Studie oft als problematisch angesehen.
Mythen bezüglich der Hilfe gegen Muskelkater Fragt man das Internet, werden oft ganze Listen mit schneller Hilfe gegen akuten Muskelkater ausgeworfen. Vorne an steht oftmals die Massage, mutmaßlich, weil es sich einfach gut anfühlt, massiert zu werden.
Ich würde allerdings davon abraten, auf entzündetem Gewebe herumzudrücken.Die vielgepriesene Massage kann temporär den Schmerz lindern, aber nicht das Problem lösen.
Because manual massage does not appear to have a demonstrated effect on the above, its use in athletic settings for these purposes should be questioned.
https://www.painscience.com/bibliography.php?tii0 Ebenso unsinnig ist Stretching als potenzielle Hilfe gegen Muskelkater einzusetzen.
Wie oben erwähnt, neigen gerade exzentrische Übungen dazu, Muskelkater auszulösen. Streng genommen ist Stretching aber nichts anderes als eine exzentrische Belastung des Muskels. Übrigens unabhängig davon,ob das Stretching passiv oder aktiv-dynamisch durchgeführt wird.
Auch präventiv lässt sich das Stretching nicht sinnvoll einsetzen.
The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.
https://www.ncbi.nlm.nih.gov/pubmed/21735398 Wie kann man mit Muskelkater trainieren, ohne den Muskel zu schädigen? Immer sollte gutes, muskelspezifisches Aufwärmen die Grundlage einer jeden Trainingseinheit bilden. So lässt sich oft Muskelkater vermeiden oder nach einer Pause das Training wieder aufnehmen, ohne Muskelkater zu riskieren.
Aufwärmsätze vor schweren Übungen können mit absteigender Wiederholungszahl in den Bereichen 50, 70, 90% vom Trainingsgewicht stattfinden.
Bei trainierten Sportlern sollte Muskelkater eine Ausnahmeerscheinung sein (s. o.: Gewöhnungseffekt). Passiert es doch, geschieht dies meist
a) nach einer längeren Trainingspause
b) bei Neuerungen im Trainingsplan
Im ersten Fall liegt die Antwort klar auf der Hand. Nach einer Pause von sechs Wochen oder länger sollte der Einstieg ins Training stufenweise erfolgen, z.B.:
1. Woche: 60% der vorherigen Belastung
2. – 4. Woche: 75 – 80%
ab 5. Woche: >80%, je nach Trainingszustand
Mit diesem langsamen Einstieg, der übrigens bei Leistungssportlern zumeist noch langsamer stattfindet, geht übrigens kein Trainingseffekt verloren, im Gegenteil: man versetzt den Muskel wieder in die Lage, aufgrund der passenden Belastung zu adaptieren.
Neue Belastungsintensitäten sollten sukzessive für einzelne Muskelgruppen in den Trainingsplan eingeführt werden. Idealerweise ist eine neue, höhere Intensität von einer Belastungspause für den entsprechenden Muskel gefolgt.
Statt einer starren Trainingsplanung zu folgen, sollte man also strategisch vorgehen und bei Bedarf auch mal eine Trainingseinheit ausfallen lassen, beziehungsweise das Training für eine andere Muskelgruppe vorziehen. Das ist übrigens keine Niederlage, wie es Mottos wie “durch den Schmerz durchtrainieren” suggerieren wollen, sondern ein Zeichen von Intelligenz und ganz nebenbei auch die Trainingsweise professioneller Sportler, die äußerst variabel in ihrer Trainingsgestaltung sind (ich empfehle hierzu Pavel Tsatsoulines Ausführungen über professionelles Training in Russland, bzw. der UdSSR).
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