Übertraining und Erholung im Kraftsport
“Intensität” ist das Maß dafür, wie hart die Muskeln während einer Trainingseinheit arbeiten
müssen. Je mehr Arbeit Sie in einer bestimmten Zeit verrichten, desto intensiver trainieren
Sie. Doch bei höherer Trainingsintensität braucht der Körper auch mehr Zeit, um sich zu
erholen und zu wachsen.
“Übertraining” kommt zustande, wenn Sie einen Muskel so oft beanspruchen, daß ihm nicht
genügend Zeit bleibt um sich vollständig zu erholen. Man hört manchmal Bodybuilder sagen,
ein Muskel werde “heruntergerissen”, und dann lasse man ihm Zeit, sich selber wieder
aufzubauen, aber das ist physiologisch gesehen eigentlich nicht richtig. Der Muskelkater ist
eine Begleiterscheinung und nicht der Hauptgrund, weshalb die Muskeln nach schwerem
Training Zeit brauchen, um sich zu erholen.
Intensive Muskelkontraktionen sind mit einer Reihe komplexer biochemischer Prozesse
verbunden. Der energieliefernde Prozeß für die Muskelkontraktion führt zur Bildung von
Stoffwechselprodukten wie Milchsäure. Im Verlauf des Trainings wird die Energie verbraucht,
die in Form von Glykogen im Muskel gespeichert ist.
Der Körper braucht Zeit, um das chemische Gleichgewicht der Muskelzellen
wiederherzustellen, die anfallenden Stoffwechselprodukte zu beseitigen und die erschöpften
Glykogenreserven wieder aufzufüllen. Noch wichtiger ist aber ein anderer Faktor: Die Zellen
selbst brauchen Zeit, um sich dem Trainingsreiz anzupassen und zu wachsen. Und genau
darum geht es ja beim Bodybuilding, die Muskeln zum Wachsen zu bringen. Wenn Sie einen
Muskel also übertrainieren, ihn zu kurz nach der letzten Trainingseinheit erneut zwingen, hart
zu arbeiten, geben Sie ihm keine Gelegenheit zu wachsen, und Ihre Fortschritte werden
unbefriedigend.
Nicht alle Muskeln erholen sich gleich schnell vom Training. Am schnellsten geschieht dies
zum Beispiel beim Bizeps und am langsamsten bei der unteren Rückenmuskulatur, die nach
intensivem Training rund 100 Stunden braucht, bis sie sich wieder völlig erholt hat. Doch in
den meisten Fällen genügt es, jedem Körperteil 48 Stunden Ruhe zu gönnen, also einen Tag
auszusetzen, bis man einen Muskel erneut trainiert.
Im Grundtraining werden nur mittlere Intensitätsgrade erreicht, weshalb die erforderliche
Erholungszeit kürzer ist. Später, wenn Sie zum Fortgeschrittenentraining kommen, widersetzt
sich der Körper Veränderungen und weiterem Muskelzuwachs in stärkerem Maße, so daß
höhere Intensitätsgrade notwendig werden, um diesen Widerstand zu überwinden. Doch hier
wirkt sich dann ein anderer Faktor günstig aus: Trainierte Muskeln erholen sich nach
Ermüdung schneller als untrainierte. Je besser Sie also im Bodybuilding werden, desto
schneller erholen Sie sich und desto anstrengender kann Ihr Trainingsprogramm werden.
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