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Muskelaufbau im Alter: mit 50 richtig loslegen? – Sports Gear Patrol Zum Inhalt springen Dieser Artikel wurde von einem echten Menschen erstellt, ohne AI. Wenn die Information hilfreich für dich ist, dann: Zeig' ein bisschen Liebe! Du findest hier Partnerlinks zu empfohlenen Produkten. Diese sind als Partnerlinks oder mit einem * gekennzeichnet.
Ich habe schon Leute mit Mitte 30 sagen hören, dass es zu spät sei, mit dem Muskelaufbau zu beginnen. Das ist nicht nur eine fatale Fehlentscheidung, sondern erwiesenermaßen sachlich falsch.
Muskelaufbau im Alter, also auch weit jenseits der 40 oder 50 Jahre, ist wahrscheinlich die bestinvestierte Zeit überhaupt. Ohne Training geht es oftmals schneller abwärts als man denkt.
Das hässliche Wort für einen unschönen Vorgang heißt Sarkopenie . Ein altersbedingter Verlust an Skelettmuskulatur, der bereits im vierten Lebensjahrzehnt beginnt. Ich, selbst, deutlich über 40, erlaube mir also den Muskelaufbau im Alter für die Gruppe 40+ zu definieren und hoffe damit niemandem auf die Füße zu treten.
Ich weiß, wir fühlen uns alle noch sehr jung.
Warum das passiert und was am besten dagegen zu tun wäre, darüber gibt es allerhand Aussagen von berufener und fachlich nicht so versierter Seite. Ich möchte versuchen, den Vorgang hier auf die Füße zu stellen und praktikable Hinweise für den Muskelaufbau mit 40, 50 … 90 Jahren zu geben.
Wie sollte Muskeltraining im Alter aussehen? Unstrittig ist, dass eine höhere Aktivitätsrate im Alter, Hausarbeit, Gartenarbeit, Spazierengehen, zu positiven Effekten führt. Dies sind auch die Tipps, die man an jeder Ecke bekommen kann.
Ich finde derlei Hilfestellung von fachlicher Seite allerdings relativ banal.
Denjenigen, die ohnehin in Haus und Hof immer recht aktiv waren, hilft es kaum weiter. Diejenigen, bei denen die Inaktivität über die Jahre schleichend eingesetzt hat, müssten schon ihre komplette Alltagsroutine ändern, um damit degenerative Prozesse aufzuhalten.
Nicht unmöglich, aber hart.
Und was ist mit Menschen Mitte 40 oder ab 50 , die Muskelaufbau gerade erst für sich entdeckt haben und sich nicht nur gegen den Verfall stemmen, sondern ernsthaft auf ein athletisches Aussehen hinarbeiten möchten?
Gehe auf die 50 zu, aber wenigstens werde ich nicht getragen!
Copyright: sportsgearpatrol.de
Für all diejenigen habe ich eine gute und eine schlechte Nachricht.
Die gute Nachricht: das neuromuskuläre System lässt sich im Alter genauso trainieren, wie sich die Muskelproteinsynthese aufbauen lässt. Selbst die zuvor genannten Satellitenzellen können in fortgeschrittenem Alter vermehrt auftreten .
Die schlechte Nachricht: beim Spazierengehen über Steine springen wird vermutlich nicht ausreichen.
Wie jetzt, echtes, richtiges Krafttraining auch für 60-jährige? Ja, absolut.
Sogar für über 60-jährige.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Genau für diese Altersgruppe schlägt das renommierte Journal of Strength and Conditioning Research ein angepasstes Widerstandstraining vor, um folgende Zielsetzungen zu erreichen:
Mehr Mobilität und Unabhängigkeit Verbesserte Leistungsfähigkeit bei Alltagsaktivitäten Verbesserte Widerstandsfähigkeit gegen Erkrankungen Geringeres Risiko von Verletzungen durch Stürze Positive Auswirkungen auf die psychische Gesundheit Dringend benötigte Muskelmasse zur Stabilisierung der Gelenke und/oder für ein athletisches Aussehen lässt sich mit 40 Jahren nach dem gleichen Prinzip aufbauen, wie mit 60 oder 20: Submaximales Widerstandstraining im Bereich 60% bis 85% der maximalen Kraftentwicklung . Für mehr Kraft ist der Bereich oberhalb 85% ideal.
Muskelaufbau oder Krafttraining?
Erfahrene Sportler wissen: Muskelaufbau und Krafttraining sind nicht immer das gleiche. Beides lässt sich gezielt trainieren und beides ist sinnvoll, auch im Alter. Allerdings ist isoliertes Training in einem der Bereiche für die genannten Zielgruppe nicht das oberste Ziel.
Ich werde daher die Begriffe Krafttraining und Muskelaufbau synonym verwenden, außer, es sind spezifische Anpassungen gemeint.
Die Ergebnisse der verlinkten Studie (exemplarisch für viele andere) sind eindeutig:
Muskelaufbau ab 40, 50 oder 60 funktioniert nach den gleichen Regeln wie bei jungen Menschen Untrainierte können schon von zwei Trainingseinheiten pro Woche profitieren Es gibt praktisch keine negativen Nebeneffekte Wenn ich mich noch einmal kurz echauffieren darf: warum sollte das auch anders sein? Wenn ein Zwanzigjähriger einigermaßen ernsthaft trainieren muss, um Muskulatur aufzubauen, warum sollte ein Sechzigjähriger nennenswert davon profitieren, dass er sich auf die Zehenspitzen stellt (s. oben verlinkten NDR-Artikel)?
Ich halte derartige Tipps für paternalistisch, in der Weise, dass man älteren Menschen nicht die Selbstständigkeit und die Fähigkeit zugesteht, eine ernsthafte Veränderung ihrer Lebensweise herbeizuführen. Den Verfall darf man wohl abmildern, aber in dem Alter erfolgsorientiert und progressiv zu arbeiten, scheint ein Sakrileg zu sein.
Darüber hinaus gibt es leider immer noch zu viele Menschen in der Gesundheitsindustrie, die herausfordernden Sport für ältere Semester ausschließlich als Gefahrenquelle sehen und im Zweifelsfall lieber von allerlei Aktivitäten abraten, um nicht haftbar gemacht zu werden.
Allen, die dabei innerlich mit dem Kopf nicken, möchte ich kurz die Kanadierin Joan MacDonald vorstellen:
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die Besonderheit von Joan ist nicht, dass sie sich bis ins hohe Alter fit gehalten hat. Davon gibt es tatsächlich einige beeindruckende Beispiele auf YouTube. Die Besonderheit ist, dass sie mit 70(!) erst angefangen hat , gezielt zu trainieren und zwar aus einer denkbar ungünstigen Position heraus (Übergewicht, Vorerkrankungen).
Das wir uns richtig verstehen: als die Frau ihre physische Transformation startete war sie doppelt so alt, wie manch einer, der sich fragt, ob eine Trainingsaufnahme noch lohnt.
Sie ist damit sicherlich ein Phänomen, das sich nicht beliebig reproduzieren lässt, aber eines wird ganz deutlich: sichtbare und spürbare Langzeitergebnisse sind nicht die Folge einer diffusen und beliebigen Verhaltensänderung im Alltag, so sinnvoll eine vermehrte Aktivität auch ist.
Wer klar definierte Ziele hat, muss klar definiert trainieren.
Die richtige Ernährung für das Muskelaufbautraining im Alter Neben den allgemeinen Folgen der Fehlernährung, mit welchen schon die Jüngsten in der westlichen Gesellschaft zu kämpfen haben, leiden die Älteren in der Bevölkerung vor allem an zwei Problemen.
Dehydration
Es wird zu wenig Wasser getrunken und die Leute merken es noch nicht einmal. Ich spreche da aus Erfahrung.
Über 60% der älteren Bevölkerung überschätzt die Menge der eigenen Flüssigkeitsaufnahme und wahrscheinlich geht es denen genau wie mir: es ist schlicht kein Durstgefühl vorhanden.
Doch die Annahme, dass fehlender Durst einen ausgeglichenen Wasserhaushalt bedeutet, ist trügerisch und kann zu gesundheitlichen Schäden und in letzter Konsequenz zu einem verfrühten Ableben führen.
Dies gesagt: man kann auch auf der anderen Seite vom Pferd fallen . Die eigene Flüssigkeitsaufnahme sollte zu Beginn eines Trainingsprogramms genau kontrolliert werden.
Ich selbst habe es mir zur Aufgabe gemacht, mindestens 1,5 Liter Wasser täglich zu trinken und habe zu diesem Zweck eine mahnende Flasche auf meinem Schreibtisch, die abends leer sein muss.
Ich empfehle ähnlich restriktive und nachvollziehbare Maßnahmen, falls eine zu geringe Flüssigkeitsaufnahme festgestellt wird. Wie gesagt, auf das reine Körperempfinden kann man sich leider nicht immer verlassen.
Proteinmangel
Ich habe an anderer Stelle schon den Proteinbedarf für Sportler behandelt und mich noch viel früher einmal über die kreativen Ernährungsempfehlungen der Deutschen Gesellschaft für Ernährung ausgelassen.
Die Empfehlungen zur täglichen Proteinaufnahme von staatlichen und halbstaatlichen Organisationen sind gefährlich niedrig angesetzt. Es scheint mir offensichtlich, dass man den Bürger gerne zu einer anderen Ernährungsform umerziehen möchte.
Tatsächlich werden Protein und die darin enthaltenen Aminosäuren gerade im Alter dringend gebraucht, um die Proteinsynthese aufrecht zu erhalten und der gefürchteten Sarkopenie zu entgehen.
Besonders notwendig ist hochwertiges Protein mit essentiellen Aminosäuren, wie man sie vermehrt in tierischen Produkten findet.
Die Studien zu dem Thema sind relativ eindeutig: wer im Alter mehr Protein zu sich nimmt, verliert bis zu 40% weniger Muskelmasse als Menschen, mit wenig Proteinaufnahme.
Die optimale Proteinzufuhr für sportliche aktive ältere Menschen zu berechnen ist nicht so einfach. Sie dürfte auf jeden Fall weit jenseits der oben angedachten 1.2g/kg Körpergewicht pro Tag liegen. Realistischer sind Werte um die 2g/kg/Tag .
Amerikanische Studien legen nahe, dass die Altersgruppe bis zu 35% der täglichen Kalorien als Protein zu sich nehmen sollte.
Krafttraining im Alter: Umfang und Voraussetzungen Muskelaufbautraining und Krafttraining sollten nicht nur auf die entsprechende Altersgruppe zugeschnitten sein, sondern auch an spezifische Einschränkungen und die Leistungsfähigkeit angepasst werden.
Geschieht dies, ist ein Training mit Hanteln oder Kettlebells genauso sicher, wenn nicht sicherer, als viele der empfohlenen Alltagsaktivitäten.
Art und Intensität des Trainings sollten so gewählt werden, dass in absehbarer Zeit klar definierte Zielsetzungen erreicht werden können, ohne dass man das sichere Fenster reproduzierbarer Übungen verlässt.
Kurzum, eine gewisse therapeutische Breite sollte gesichert sein.
Wie auch bei jüngeren Einsteigern ins Krafttraining sind besonders lange oder häufige Trainingseinheiten nicht zielführend. Tatsächlich konnten in einer Studie Menschen jenseits der 60 von zwei Trainingseinheiten in der Woche profitieren, eine dritte Einheit brachte keine zusätzlichen Ergebnisse.
Meine Empfehlung sind zwei Trainingseinheiten in der Woche, die zunächst jeweils nicht länger als 30 Minuten dauern sollten.
Genau wie jede andere Medizin funktioniert Krafttraining im Alter nicht nach dem Prinzip “viel bringt viel”. Langsam einsteigen und bei Bedarf das Trainings ausbauen scheint mir der sinnvollste Ansatz für Anfänger jeden alters.
In Bezug auf die Zielsetzung kann das ganz unterschiedlich ausfallen. Wie wir am Beispiel von Joan gesehen haben, darf man durchaus im fortgeschrittenen Alter noch Zielsetzungen wie Muskelaufbau oder Bodyforming erfüllen, ohne sich dafür schämen zu müssen.
Aber auch im genannten Beispiel hatten zunächst andere Dinge Priorität: Verbesserung der Lebensqualität und größtmögliche Unabhängigkeit im Alter.
Wenn zum Beispiel Medikamente reduziert oder gar abgesetzt werden können, wenn der Haushalt weitgehend selbst erledigt werden kann und die Mobilität durch stärkere Muskeln gesichert ist, dann sind das nicht nur messbare, sondern absolut lohnenswerte Ziele.
Sicherheit beim Krafttraining Zwar sollte auch beim Muskelaufbau im Alter progressiv trainiert werden, was wir aber nicht brauchen, sind Überraschungen. Training im Alter kann sich nur nahe an der Leistungsgrenze bewegen, wenn es vorhersehbar ist und die Bewegungsmuster bekannt sind.
Zudem erfordert das Training eine gewisse Vorbereitung, zum Beispiel ein Aufwärmtraining und eine Reflektion darüber, welche Bewegungen mit welchen Intensitäten ausgeführt werden sollen.
Aus diesen Gründen unterscheidet sich gezieltes Training auch von den oftmals empfohlenen Alltagsaktivitäten. Wir wollen diese Definition so beibehalten.
Wie beschrieben, können Krafttraining und Muskelaufbau ganz verschiedene Formen annehmen und entsprechend können verschiedene Parameter verändert werden.
Wenn hohe Gewichte aus Gründen der Sicherheit (noch) nicht ratsam scheinen, zum Beispiel bei Übungen über Kopf oder dem Training von Muskeln, die generell höhere Gewichte erfordern (z. B. Beine), können diese durch eine höhere Wiederholungszahl ersetzt werden.
Anstatt des höheren Widerstands wählt man also zunächst eine höhere Belastungsdauer mit mehr Wiederholungen und gewährleistet so die nötige Sicherheit.
Ähnlich lässt sich verfahren, wenn der Bewegungsradius eingeschränkt ist. Können zum Beispiel keine Kniebeugen im vollen Umfang absolviert werden, sind Teilkontraktionen mit hohem isometrischen Anteil eine denkbare Option.
Auf deutsch: Wer nicht so weit runterkommt bei den Kniebeugen, hält einfach am untersten Punkt, den er erreicht, eine Weile die Spannung und kann so auch adäquat die Zielsetzungen Kräftigung und Muskelaufbau erfüllen.
Eine andere Möglichkeit ist, zunächst nur den exzentrischen Teil einer Bewegung auszuführen. Anstatt ein Gewicht anzuheben, wird es nur gesenkt, anstatt ein Gewicht zu ziehen, wird es nur kontrolliert in die Ausgangsposition zurückgeführt.
Der Nachteil ist hier natürlich, dass man meistens jemanden braucht, der beim konzentrischen Teil mithilft – aber nicht immer. Bei Kniebeugen könnte man auf dem Weg nach oben mit den Armen unterstützen und den Weg kontrolliert, allein durch die Beinkraft bewältigen.
Wer ein wenig kreativ ist, findet noch mehr solcher Möglichkeiten.
Studien zeigen , dass gerade ältere Menschen von dieser Trainingsform enorm profitieren können.
Aber auch hier gilt: die Trainingsintensitäten sollten nachvollziehbar und progressiv anpassbar sein. Weder als Trainierender noch als Trainer sollte man sich damit zufrieden geben, dass “etwas gemacht” wurde.
Auch gezieltes Training darf Spaß machen. Der Spaß wird aber noch größer, wenn durch Dokumentation ersichtlich ist, dass man von Monat zu Monat leistungsfähiger wird, während untrainierte Altersgenossen langsam abbauen.
Muskelaufbau im Alter: Trainingsplan mit diesen Übungen In Fitnessstudios gibt es eine gewisse Tendenz, ältere Semester bevorzugt in Maschinen mit geführten Bewegungen zu verfrachten. Zwar entsteht so durchaus ein gewünschter Trainingseffekt, warum man aber nun genau diese Zielgruppe nicht mit einigermaßen lebensechten Situationen betraut, ist mir ein Rätsel.
Ich möchte an dieser Stelle eine kleine Auswahl an Übungen vorschlagen, mit denen man in verhältnismäßig kurzer Zeit große Erfolge erzielen kann und zwar unabhängig vom Alter. Die Liste ist natürlich nicht erschöpfend.
Kniebeugen / Kreuzheben
Kniebeugen oder eine Hantel vom Boden aufheben, wenn möglich sogar Kreuzheben , sind funktionale Übungen, um Situationen des Alltags zu simulieren. Sie können außerdem sehr leicht an den jeweiligen Leistungsstand angepasst werden.
Wer etwa mit MItte 50 den Muskelaufbau beginnt und seinem Körper zuvor eher wenig Beachtung geschenkt hat, kann gleich zwei Fliegen mit einer Klappe schlagen: zum einen werden in kürzester Zeit große Muskelgruppen trainiert , zum anderen verbraucht der Körper eben wegen dieser großen Muskelgruppen eine Menge Energie.
Wer mit Mitte 70 einsteigt, wird sich vielleicht zunächst einmal darüber freuen, dass er nicht jedes Mal um Hilfe bitten muss, wenn etwas herunterfällt. Das muss aber nicht das Ende der positiven Effekte sein.
Clean & Press
Wie der Name bereits vermuten lässt, involviert die Übung Clean & Press zwei Übungsanteile: das Anheben eines Gewichtes bis auf Schulterhöhe und das über Kopf drücken des gleichen Gewichts.
Die Übung ist durchaus anspruchsvoll, lässt sich aber durch leichte Gewichte oder anfänglich sogar mit Powerbändern altersgerecht gestalten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Der Clean & Press ist ein ideales Training für alle Alltagssituationen, in denen gehoben und gedrückt werden muss. Es werden also tatsächlich die Funktionen erfüllt, wie sie im oben genannten NDR-Artikel angedacht waren.
Liegestütz
Bei vielen Kraftsportlern ist der Liegestütz verpönt, mutmaßlich, weil keine schweren externen Gewichte bewegt werden. Völlig zu unrecht, denn mit ein bisschen Fantasie und wenigen Hilfsmitteln kann die Belastung beim Liegestütz angepasst werden.
Für Spätberufene im Fitnesssport ist sind Liegestütz ideal: man kann sich durch verschiedene Techniken die Übung leichter machen und zunächst mal den Rost aus den Gelenken schütteln. Dazu genügt schon eine Parkbank oder irgendeine stabile (!) Erhöhung zu Hause.
Der große Gewinn liegt darin, dass man lernt, mit seinem eigenen Körpergewicht zu arbeiten. Die Fähigkeit, seinen Körper selbst zu bewegen und dabei Muskulatur zu erhalten und aufzubauen, ist nützlicher als hohe Gewichte im Studio. Ganz gleich, ob man 40 oder 80 Jahre zählt.
Klimmzüge
Fast alles, was über Liegestütz gesagt wurde, gilt auch für Klimmzüge.
Keine Angst, die wenigsten untrainierten Normalbürger schaffen einen Klimmzug. Auch hier gibt es ausreichend Hilfsmöglichkeiten , um sich langsam an die Übung heranzutasten.
Sogenannte Under bar pull-ups sind eine Mischung aus Klimmzügen und Rudern. Je nach Höhe der Stange ist die Übung mal schwerer, mal leichter. Passende Stangen finden sich auf Spielplätzen, Calisthenics-Parks und natürlich in Fitnessstudios.
Teilweise lässt sich die Übung auch zu Hause durchführen, aber bitte auch hier auf eine stabile Grifffläche achten.
Jefferson Curl
Das der Jefferson Curl in den Empfehlungen für Muskelaufbau im Alter auftaucht ist, zugegeben, ein wenig kontrovers. Es gibt Zwanzigjährige, die die Übung nicht sauber ausführen können.
Dennoch ist und bleibt der Jefferson Curl für mich die beste und wichtigste Übung für einen starken Rücken. Wichtiger als Latziehen, wichtiger als Klimmzüge, wichtiger als Hyperextensions.
Warum?
Weil der Jefferson Curl, richtig ausgeführt, mehr Anteile vom Rückenstrecker trainiert als jede andere Übung, die ich kenne.
Der Rückenstrecker wiederum, ein Sammelbegriff für verschiedene Muskeln zwischen den Wirbelkörpern und Dornfortsätzen, sorgt nicht nur dafür, dass wir bis ins hohe Alter aufrecht bleiben, sondern er kann auch jahrelange Rückenschmerzen in relativ kurzer Zeit lösen (wenn die Ursache zumindest teilweise muskulär bedingt ist).
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die wenigsten Menschen werden anfangs den im Video gezeigten Bewegungsradius erreichen. Aber was spricht dagegen, die Übung zunächst so weit wie möglich auszuführen und seien es nur ein paar Zentimeter?
Stetige Wiederholung wird dafür sorgen, dass die Bewegung jedes Mal ein wenig länger wird.
Regelmäßiges, gezieltes Krafttraining im Alter bedeutet, dass wir die Zeit für uns anstatt gegen uns arbeiten lassen.
Verkürzter Bewegungsradius und isometrische Übungen
Alle Übungen, wie ich sie hier kurz vorgestellt habe, sind für den Muskelaufbau im Alter geeignet, könnten aber genauso gut im Trainingsplan eines jungen Athleten stehen. Mit ein wenig Umsicht lässt sich dieses Training noch an der Himmelspforte durchführen.
Ich will hier aber keinen Enthusiasmus wecken, der eventuell in Verletzungen endet. Seine eigenen Möglichkeiten zu erkunden, anstatt auf Alte-Leute-Programme der Massenmedien zu setzen, ist was anderes, als unverantwortlich mit seinem Körper umzugehen.
Realitätsverweigerung bringt uns nicht weiter.
Wenn aufgrund von Entzündungen oder anderweitigen Erkrankungen bestimmte Bewegungen nicht mehr möglich sind, muss man sich Alternativen überlegen. Einige habe ich in Bezug auf Klimmzüge und Liegestütze schon genannt.
Eine Bewegung nicht in vollem Umfang durchführen zu können, muss nicht das Ende des Trainingsvorhabens bedeuten. Teilbewegungen und isometrische Belastungen können die Lösung sein.
Eine Kräftigung kann so ebenfalls erreicht werden, ohne dass man sich in eventuell gefährliche Situationen begibt.
Isometrische Belastungen setzen auf Haltearbeit, die, genau wie dynamisches Krafttraining progressiv gesteigert werden kann und äußerst effektiv ist. So kann man zum Beispiel mit Kurzhantel über Kopf oder mit gerade ausgestrecktem Arm allerlei isometrische Übungen ausführen.
Mit ein wenig Fantasie und einem anständigen Satz Kurzhanteln kann man sich so ein komplettes Übungsprogramm zusammenstellen.
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Regeln für ein gesundes Krafttraining 1. Definiere dein Alter selbst
Weder Online-Ratgeber noch Freunde und Verwandte sind unbedingt daran interessiert, dich an ein progressives Muskelaufbauprogramm zu verlieren. Der Status Quo ist manchmal sehr angenehm.
Finde selbst heraus, bei Bedarf unter fachlicher Anleitung, was du noch leisten kannst und möchtest.
2. Krafttraining ist eine ja oder nein – Entscheidung
Wer sich aufgrund seines Alters gegen Muskelaufbau entscheidet, hat eine Lebensentscheidung getroffen. Jünger werden wir alle nicht.
Etwas auf die lange Bank zu schieben, funktioniert also, gottseidank, ab 40 nicht mehr.
Setze dich konsequent mit dem Thema auseinander und entscheide dann, ob du jetzt starten oder es für immer lassen willst.
3. Konzentriere dich auf das, was du kannst
Damit sind nicht unbedingt die Stärken gemeint, denn gerade die Schwächen wollen wir ja trainieren.
Es hilft aber nichts zu lamentieren, dass die eine oder andere wertvolle Übung nicht mehr in vollem Umfang ausgeführt werden kann. Keine Übung ist unersetzbar. Fokussiere dich auf Dinge, die dich weiterbringen.
4. Geduld ist auch im Alter eine Tugend
Der Gedanke, die verlorenen Jahre ohne Training nun durch härtere Arbeit zügig nachholen zu wollen, führt direkt ins Desaster.
Die Anpassungen an das Training benötigen jenseits der 40 noch mehr Zeit. Umso umsichtiger sollten Trainierende dieser Altersgruppe mit ihren Ressourcen umgehen. Kontinuierliches und kontrolliertes Training führt im Endeffekt schneller ans Ziel als eine unüberlegte Hau-ruck-Aktion.
5. Ernährung ist nicht optional, sondern Teil des Trainings
Was jeder Handwerker bestätigen kann: ohne gute Werkzeug sind keine Top-Leistungen zu erwarten. Entweder dauert die Arbeit länger oder die Ergebnisse sind schlechter.
Nährstoffe sind die Werkzeuge des Körpers beim Muskelaufbau.
Sich einen ambitionierten Trainingsplan vorzunehmen macht nur dann Sinn, wenn zeitgleich ein Umdenken in der Ernährung stattfindet (s. oben: Wasser, Protein).
6. Trainieren um zu leben, nicht andersherum
Der Entschluss, mit 50, 60 oder 70 Jahren ein Muskelaufbauprogramm zu beginnen, wird nicht immer vom Umfeld begrüßt. Reaktionen sind manchmal abschätzig bis abwehrend.
Oft steckt dahinter die Angst, einen geliebten Menschen an sein neues Hobby zu verlieren (und dabei auf die eigenen Unzulänglichkeiten aufmerksam gemacht zu werden).
Deswegen sollte das Training in die Wochenroutine integriert werden, nicht andersherum. Wie gezeigt, können schon mit einem Zeitaufwand unter 90 Minuten in der Woche echte Erfolge erzielt werden.
Es ist immer sinnvoll, Aufwand und Ziel im Vorfeld mit seinem direkten Umfeld abzusprechen. So schafft man Verständnis und bestenfalls ein wenig sozialen Druck, wenn es mal an Motivation mangelt.
7. Konsistenz ist nicht gleich Sturheit
Damit Muskelaufbau im Alter funktioniert, ist eine gewisse Trainingsroutine erforderlich. Das bedeutet, man tut immer und immer wieder das Gleiche (mit angepassten Widerständen).
Wer einfach nur Spaß haben will, kann beim Senioren-Sackhüpfen mitmachen.
Konsistenz bedeutet aber nicht, ein fehlerhaftes Training aufrecht zu erhalten. Haben sich Übungen oder Abläufe als unfunktionell erwiesen, sollten diese Schritt für Schritt angepasst werden.
Es ist übrigens Teil der Faszination des Krafttrainings, dass man dabei nie wirklich ans Ziel kommt. Immer wieder entdeckt man neue Möglichkeiten, etwas noch besser zu machen.
Ich selbst bastle seit über 25 Jahren an meinem Trainingsplan.
Ich wünsche dir bei den ersten Schritten viel Erfolg!
Diese Ausrüstung verwende ich zuhause
Affiliate Links*
Schlingentrainer* : Mein ältester Begleiter beim Training zuhause, ich verwende ihn seit über 10 Jahren. Der Schlingentrainer ermöglicht mir ein Ganzkörper-Workout mit dem eigenen Körpergewicht – je nach Abstand zum Ankerpunkt kann man die Belastung perfekt für große oder kleine Muskelgruppen dosieren. Mit Türanker und Karabiner kann das Gerät Indoor und Outdoor eingesetzt werden und passt dabei locker in das Bodenfach eines Rucksacks.
Widerstandsbänder* : Die Widerstandsbänder nutze ich seit zwei Jahren und ersetze damit die meisten Übungen mit freien Hanteln. Der ansteigende Widerstand der Bänder ermöglicht nicht nur ein gelenkschonendes Muskelaufbautraining, sondern bietet, im Gegensatz zu freien Hanteln, hohen Widerstand bei maximaler Kontraktion (z. B. Schulterdrücken, Trizepsdrücken).
Das Grundset habe ich durch ein superstarkes Band* (bis 113 kg Zugwiderstand!) für Kniebeuge, Lat- und Wadentraining ergänzt.
Klimmzug/Dip-Kombination* : Das Gerät von OneTwoFit hängt seit gut einem Jahr an meiner Wand und hält meine 94 kg locker aus. So kann ich die beiden effektivsten Übungen mit dem eigenen Körpergewicht jederzeit zuhause trainieren, zusätzlich sind Leg Raises möglich. Die Gummigriffe für den Klimmzug habe ich durch Hockey-Griffband* ersetzt. Hält bombenfest.
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de