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Fitness-Legenden | Die Körperschmieder
 

Fitness-Legenden

Fitness-Legenden

Es kursieren zahlreiche Fitness-Mythen. Was wirklich dahintersteckt, erfahrt Ihr hier!

Bei Muskelkater unbedingt wieder trainieren!

Bei Muskelkater muss so schnell wie möglich weiter trainiert werden? Wer das tut, riskiert Zerrungen und Muskelfaserrisse. Denn der Schmerz in den Muskeln wird nicht, wie früher behauptet, durch Übersäuerung ausgelöst, sondern durch kleinste Verletzungen (sogenannte Microtraumen) in der beteiligten Muskulatur. Es gibt zwar spezielle Trainingsmethoden, die den Effekt des Muskelkaters gezielt nutzen, sollten aber aus den eben erwähnten Gründen den Profisportlern vorbehalten bleiben.

Ohne ausreichende Dehnung macht Krafttraining unbeweglich und steif!

Dahinter steckt die Annahme, dass sich trainierte Muskeln verkürzen und dadurch unbeweglich werden. Das ist allerdings nur bei falscher Übungsausführung der Fall! Wenn der Muskel nicht über das volle Bewegungsausmaß bewegt wird, welches das beteiligte Gelenk zulässt, kommt es zu den angesprochenen Verkürzungen, da der Muskel immer unter Anspannung (positiv) steht, und nicht wie bei einer vollen Bewegungsausführung der Fall, auch in eine „Dehnungsphase“ (negativ) kommt. [Konzentrische (positiv) und exzentrische (negativ) Muskelkontraktion]. Verkürzungen der Muskulatur entstehen viel eher vom vielen Sitzen am Schreibtisch und lang andauernden Ausdauerbelastungen wie z.B. Radfahren oder Joggen.

Der „Bauch“ verschwindet durch Bauchmuskeltraining!

Gezielter Fettabbau ist entgegen den Versprechungen einiger Trainingsprogramme definitiv nicht möglich! Es gibt keine Übungen, die speziell die Fettpolster an Bauch und Beinen reduzieren. Der Körper baut seine Fettzellen immer gleichmäßig ab. Es gibt auch genetische Unterschiede von Mann und Frau. Männer haben bei Übergewicht eher eine „Apfelform“, wobei die Frauenfigur eher einer Birne gleicht. Wenn bestimmte Körperpartien speziell trainiert werden, werden diese zumindest straffer und muskulöser. Dadurch sehen sie schlanker aus, auch wenn sie es in Wirklichkeit nicht sind.

Schwitzen ist ein Zeichen für mangelnde Kondition!

Mindestens ein halber Liter verdunstet pro Tag auf der Hautoberfläche. Dadurch wird der Temperaturausgleich geregelt, sonst würde der menschliche Körper innerlich austrocknen. Bei körperlicher Anstrengung steigt die Schweißabsonderung schnell an. Ein Sportler von 70 Kg Körpergewicht kann in einer Stunde beinahe 2 Liter Schweiß abgeben. (Die Sporttasche ist nach dem Sport schwerer als vorher). Ob man schnell oder langsam ins Schwitzen kommt, ist jedoch einzig und allein eine Frage der Veranlagung und nicht der momentanen Kondition. Ein schnelles Schwitzen ist lediglich ein Zeichen des Körpers, dass er sich auf die veränderten Bedingungen (sportliche Aktivität) einstellt und die erzeugte Wärme abtransportiert werden kann! Hat der Körper mehr Muskeln, benötigt er mehr Energie und erwärmt den Körper schneller. Die Körpertemperatur wird durch die natürliche ‚Klimaanlage’, dem Schwitzen, reguliert und herunter gekühlt.

Durch Krafttraining nimmt man nicht ab!

Unsinn! Beim trainieren wird Fett abgebaut, gleichzeitig Muskelmasse aufgebaut. Muskulatur ist erwiesenermaßen dichter als Fettgewebe, daher kann Ihre Waage manchmal sogar mehr anzeigen als vor Beginn Ihres Trainings. Trotzdem wurde Fett reduziert, was Sie auch an den mittlerweile besser passenden Hosen und sonstigen Kleidungsstücken merken sollten! Vor allem wird sich Ihr Kalorienverbrauch in Ruhe mit einer Vermehrung Ihrer Muskulatur ebenfalls erhöhen. Sie verbrennen selbst im Ruhezustand mehr Kcal als vor Beginn Ihres Trainings!

Quelle: Artikelbild von Heinz Hasselberg, Creative Commons


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