Beweglich bleiben
September 27, 2022
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September 28, 2022In den letzten Jahrzehnten hat ein Wandel in der Berufswelt stattgefunden. Anstrengende und körperliche Arbeiten sind seltener und Jobs am Schreibtisch ohne viel Bewegung häufiger geworden. So wird für den einen oder anderen ein Treppenlauf in den dritten Stock zu einer Mammutaufgabe.
Bewegung ist für folgende Faktoren unumgänglich
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Stoffwechsel Anregung
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Kalorienverbrennung
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Stärkung der Muskulatur
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Verbesserung der Kondition
Eine Kombination aus Bewegung in Form von Spaziergängen oder Ausdauer und Krafttraining hält zum einen das „menschliche Korsett“ zusammen und beugt Beschwerden vor
Auswirkung von wenig Bewegung
Wer überwiegend eine sitzende Tätigkeit ausübt, sollte nicht nur die Ernährung umstellen, sondern den Verbrauchshahn aufdrehen, das heißt aktiver werden. Radfahren, anstatt mit dem Auto zur Arbeit fahren. Die Treppe nutzen, anstatt des Aufzugs.
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Müdigkeit
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Konzentrationsprobleme
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Unzufriedenheit
Tipps für mehr Bewegung
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Regelmäßiges Aufstehen
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einen Umweg nehmen (weiter weg parken, die Treppe anstatt den Aufzug nehmen)
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Machs umständlich (Fenster nicht kippen sondern stündlich Stoßlüften, kleines Glas nehemen anstatt große Flasche)
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Routinen schaffen (weiter weg parken, Sport und Dehnübungen vor dem Fernseher)
Bewegung mit dem Ziel abzunhemen
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Sportwissenschaftler empfehlen 2-3 mal die Woche für 30-60 Minuten ein Ausdauertraining zu betreiben.
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Ein zusätzliches Krafttraining fördert den Stoffwechsel und straft den Körper.
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Die Ernährung sollte ausgewogen sein.
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Die tägliche Kalorienzunahme sollte unter dem Tagesbedarf liegen.
Laufen/Joggen
In einer 30 minütigen Laufeinheit können bis zu 300kcal verbrannt werden!
15 Minuten Treppensteigen lassen ca. 120kcal purzeln (dies entspricht ca. 10 Würfel Zucker)!
Folgendes ist nötig bzw. förderlich:
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Gute Laufschuhe (Schuhe mit einer gedämpften Sohle und einem geringen Gewicht schonen die Gelenke und verbessern das Laufgeühl).
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Schöne Laufstrecke (eine schöne Laufstrecke wirkt motivierend)
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Multimedia (z.B. Musik, Hörbücher, Streckeninformationen fördern die Motivation)
Walken ist die perfekte Alternative für Personen mit Übergewicht oder körperlichen Einschränkungen Aufrund des Alters oder eine Behinderung.
Radfahren
Bei schnellem Tempo können bei einem 30 minütigen Radfahren bis zu 300kcal verbrannt werden!
Vorteile
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schont die Gelenke
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Ist leicht in den Alltag einzubauen (Arbeitsweg mit dem Rad)
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weitere Strecken sind leichter zu bewältigen (variablere Streckenauswahl)
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Ist für jedes Fitnesslevel und jedes alter geeignet
Schwimmen
Während des Schwimmens können in 30 Minuten bis zu 400kcal verbrannt werden!
Vorteile
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schont die Gelenke
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verbrennt mehr Kalorien, da der Körper den Temperaturunterschied zum Wasser ausgleichen muss
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wirkt entspannend
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es wird der ganze Körper trainiert
Konservatives Ausdauertraining VS Intervalltraining
Bei dem konservativen Ausdauertraining liegt das Augenmerk auf einem einheitlichen Tempo, Atmung und Pulsfrequenz. Es geht nicht nur um die Fitness sondern auch um die “intensive Zeit mit sich selbst” und das vom Alltag “Abschalten”.
“Man läuft sich in einen LAUF-FLOW und vergisst mal kurz die Welt um sich”
Diese Art von Ausdauertraining führt zu einem positiven Körpergefühl durch das Ausschütten von Adrenalien, ist aber für ein schnelles Abnehmen, wenn man nicht gerade 2 Stunden am Stück laufen möchte, nicht so geeignet wie das Intervall-Training, da nur gering Reize gesetzt werden.
Beim Intervall-Training hingegen wird durch eine ständige Veränderung der Laufgeschwindigkeit, die Atem- und Pulsfrequenz verändert, sodass neue Reize entstehen, gegen welche der Körper ankämpfen muss.
Hinweise für ein erfolgreiches und gesundes Ausdauertraining
Wie atme ich richtig?
Atmen ist ein Prozess den jeder Mensch zum leben braucht welcher unterbewusst abläuft. Deswegen ist es umso wichtiger sich seiner Atmung bewusst zu werden und sie aktiv zu steuern .
Beim Yoga z.B. konzentriert sich der Praktizierende durchgehen auf seine Atmung und kontrolliert sie. Je nach Asana wird mal schneller, langsamer, tiefer oder flacher eingeatmet.
Ausdauersportler erinnern sich meist erst wieder an die Atmung wenn sie zum einen außer Atem sind oder sie Seitenstiche bekommen, wobei die Atmung das Bindegleid zwischen Körper und Kopf ist und man durch ein intensives und bewusstes Atmen die Psyche positiv beeinflussen kann.
Die Fakten
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Viele Läufer atmen zu flach, heben nur den Brustkorb und die Schultern, sodass nur 50% des Lungenvolumens genutzt werden.
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Die Nasenatmung hat den Vorteil, dass die Luft vorgewärmt wird und die Flimmerhäarchen als Filter agieren, welche die Luft reinigen und befeuchten.
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Der Nachteil einer Nasenatmung ist, dass nur ein geringes Lungenvolumen beantsprucht wird.
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Die tiefe Bauchatmung ist der Schlüssel für mehr Suaerstoff und Luft. Der größte Lungenmuskel das Zwergfell wird meist zu wenig genutzt, obwohl durch dieses das volle Lungenvolumen zum Einsatz kommen würde. Die Bauchdecke hebt und senkt sich bei einer tiefen Bauchatmung und schafft platzt, damit sich die Lungen dehnen können und somit vermehrt Luft einströmen kann.
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Die Sporthochschule Köln empfiehlt in einem gleichmäßigen Rhythmus und vor allem in tiefen und kräftigen Atemzügen abwechselnd durch Nase und Mund einzuatmen.
Ausdauertraining im Winter
Der Winter birgt für Ausdauersportler gewisse Gefahren!
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Verletzungsanfälligkeit durch “Kalte Muskulatur”
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Verletzungsgefahr durch Eis, Schnee und Dunkelheit.
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Erkrankungsanfällgkeit nach Überanstrengung (Open-Window-Effekt für 3-72 Stunden)
Nach einer anstregenden Trainingseinheit findet eine Senkung des körpereigenen Immunglobulin statt, das für die Abwehr von Viren und Bakterien verantwortlich ist.
Hinweis: In der kalten Jahreszeit sollte darauf geachtet werden seine Laufgeschwindigkeit zu kontrollieren und nicht an sein eigenes Limit zu gehen.
Alternative “Ausdauersport@home”
Wer im Winter weiterhin aktiv sein möchte kann auf Heimtrainer wie z.B. Laufbänder, Ergometer, Crosstrainer und Rudermaschinen zurückgreifen!
Für das Radfahren in den eigenen vier Wänden ist der Rollentrainer, in den das eigene Bike eingespannt werden kann auf dem Vormarsch, da der Athlet eventuell lieber auf seinem eigenen Fahrrad fährt.
Virtuelle Radtouren oder auch Laufstrecken mit eventueller Rennfunktion machen das Ausdauertraining interessanter und wirken motivierend auf den Sporttreibenden.
In den letzten Jahrzehnten hat ein Wandel in der Berufswelt stattgefunden. Anstrengende und körperliche Arbeiten sind seltener und Jobs am Schreibtisch ohne viel Bewegung häufiger geworden. So wird für den einen oder anderen ein Treppenlauf in den dritten Stock zu einer Mammutaufgabe.
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