Die günstigste Trainingszeit
Da schreibt ein Krafttrainings-Fan einen Leserbrief an ein Muskelmagazin und klagt über Schlaflosigkeit, die ihn körperlich völlig fertig mache. Und das, obwohl er sich vor dem Schlafengehen mit den Hanteln wirklich gründlich ausarbeite und hinterher angenehm entspannt sei.
Der Fragesteller verkennt, dass sein Nervensystem durch das Training hochgradig erregt worden ist und sich nicht schlagartig auf Ruhe umstellen kann. So hat er zwar subjektiv das Gefühl wohltuender Ausgeglichenheit; tatsächlich aber verliert sich die erhöhte nervöse Restspannung nur allmählich – Ursache für die Einschlafschwierigkeiten. Konsequenz: Nicht spät abends trainieren!
Ein anderer Leser möchte wissen, warum er keine Energie zum Training hat und sich nicht auf die Übungen konzentrieren kann, obwohl er vorher gut und gesundheitsbewußt isst. Antwort: Wenn der Magen mit Nahrung gefüllt wird, strömt ein großer Teil des Blutes zu den Verdauungsorganen und fehlt in den Muskeln und im Gehirn. Das führt zu körperlicher und geistiger Müdigkeit. („Ein voller Bauch studiert nicht gern.”)
Es handelt sich jedoch um einen durchaus sinnvollen Vorgang, denn je mehr Blut an und in den Verdauungsorganen arbeitet, umso besser können Energie- und Aufbaustoffe aus der Nahrung „herausgezogen” werden. Umgekehrt zwingt hartes körperliches Training das Blut in Richtung arbeitende Muskeln; und wenn dies unmittelbar nach einer Mahlzeit geschieht, versucht der Körper, sowohl die Verdauungsorgane als auch die Muskeln ausreichend mit Blut zu versorgen – was dazu führt, dass er keiner Seite gerecht werden kann und der Kraftsportler weder von der Nahrung noch vom Training etwas hat. Konsequenz: Nicht gleich nach dem Essen trainieren, sondern wenigstens eine, besser zwei Stunden verstreichen lassen!
Was soll nun ein Berufstätiger tun, der um 18.00 Uhr mit Heißhunger nach Hause kommt und sowohl essen als auch trainieren möchte? Wenn ihm vor „Kohldampf” fast die Knie weich werden, kann er nicht trainieren; wenn er aber erst isst, kann er anschließend auch nicht trainieren und muss bis ca. 21.00 Uhr warten – dann aber ist er nach einem harten Training nervlich so „aufgekratzt”, dass er Einschlafprobleme bekommt.
Hier gibt es nur eine Möglichkeit: Ca. zwei Stunden vor seiner Rückkehr nach Hause, also gegen 16.00 Uhr, muss er eine vollwertige Zwischen-mahlzeit einlegen, die verhindert, dass er um 18.00 Uhr vor lauter Hunger keine Hantel ansehen mag. Dann kann er zu Hause ca. 30 Minuten voll trainieren (länger ist bei nur drei Übungen nicht notwendig – 3. Grund-prinzip!), anschließend Abendbrot essen und hat spätestens ab 19.30 Uhr den Rest des Abends zur freien Verfügung für sich oder seine Familie.
Wer sein Arbeitspensum nach eigenem Gutdünken einteilen kann, stellt die Frage nach der für den Körper günstigsten Trainingszeit. Da ein Training um so produktiver ist, je mehr Anstrengung man hineinsteckt, diese aber von der momentanen Leistungsfähigkeit des Organismus abhängt, liegt es nahe, die im Verlauf des Tagesrhythmus auftretenden körperlichen Leistungshochs auszunutzen. Davon liegt eines am Vormittag zwischen 10.00 und 11.00 Uhr, ein zweites nachmittags gegen 17.00 Uhr:
Diese Tagesrhythmuskurve gilt für die meisten Mitteleuropäer (in war-mem Klima rücken die Leistungsspitzen etwas auseinander, in kaltem zusammen) und ist ein guter Anhaltspunkt für die in körperlicher Hinsicht günstigsten Trainingszeiten.
Dezember 19th, 2009 at 01:21
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