Effektives Bodybuilding mit HIIT! (Wissenschaftlich bewiesen)

In der Welt des Sports werden ständig neue Erkenntnisse gewonnen und neue Trainingsmethoden erobern die Bildfläche. Neue Techniken, welche sich großer Beliebtheit erfreuen und Trends denen alle folgen wollen. Doch ist es immer wieder ratsam, das Rad neu zu erfinden und wirklich jetzt Kult mit zu machen? In diesem Fall schon! Das HIIT schaffte es sich, dank vielen durchgeführte Studien, eindeutig zu beweisen und dies zeigt wieder einmal, dass wir noch lange nicht ausgelernt haben!

Immer mehr Sportler finden ihren Weg zu dem so genannten HIIT-Training. Natürlich, warum denn auch nicht, denn schließlich lässt sich mit dieser Art des hochfrequenten Kreislauftrainings (oder auch High-intensity interval training (HIIT)) rasch überflüssiges Fett in nur kürzester Zeit verbrennen. Doch verbrennt es auch gleichermaßen Muskeln? Ist es ratsam ein solches Training zum Muskelaufbau zu verwenden?

 

Was ist das HIIT überhaupt?

Was versteht man denn genau unter hochintensivem Intervalltraining? Bei dieser neuen Art des Trainings, werden intensive Herzkreislaufübungen (darunter kurze Sprints oder Rad fahren) mit weniger intensiven Übungen (wie z.B. langsames Rad fahren oder Gehen oder sogar Pausen) kombiniert. Klingt doch wie ein normales Training? Nicht ganz! Anstatt einem normalen Herzkreislauf- oder auch Cardiotrainings von 30 bis 60 Minuten, bedarf es für diese Art des Trainings nur wenige Minuten! Wichtig dabei ist nur, dass Du die wenige Zeit nutzt und deinen Körper maximal auslastest, das heißt, Du wirst eine kurze Zeit laufen als wärst Du auf der Flucht (oder Radfahren etc.) und dich dann für eine kurze Zeit ausruhen, gefolgt von einem weiteren hochintensiven Satz. Mit dieser Art des Trainings kann man nachweißlich größere Erfolge erzielen, als mit einem regulären Training.

Das HIIT ist ein hoch intensives Intervalltraining, bei dem viele kurze Übungen ausgeführt werden, welche dafür aber maximale Anstrengung erfordern.

Das Ganze hat seinen Ursprung bereits vor Jahrzehnten in Schweden gefunden. Dabei wurde eine solche Trainingsmethode angewandt um das Training von Läufern zu verbessern.

 

Studien beweisen Effektivität von HIIT!

Damit sich eine neuartige Trainingsmethode überhaupt in der Branche etablieren kann, müssen natürlich (auch aus gesundheitlichen Gründen) ausreichend Studien darüber angestellt werden. Tatsächlich, und was viele gar nicht wussten, gibt es bereits seit über 10 Jahren Studien, welche eine solche Trainingsform mit einem regulären Training vergleichen und dazu noch beweisen, dass ein HIIT in Punkto Fettabbau deutlich überlegen ist.

Eine der etwas neueren Studien, welche im Jahre 2001 an der East Tennessee State University veröffentlich wurde, konnte erfolgreich nachweisen, dass die Teilnehmer, welche sich einem acht wöchigen Training unterzogen, im Durchschnitt 2% mehr an Körperfett abbauen konnten, als jene Teilnehmer, welche in gleicher Zeit ein normales Training absolvierten. (1)

Der Grund dafür liegt in der Zunahme des Stoffwechsels, während der Ruhezeit nach dem das Training absolviert wurde. Die intensiven Intervalle regen den Körper dazu an, dass auch noch lange nach dem Training, der Stoffwechsel aktiv erhöht ist, was dazu führt, dass wir mehr Kalorien verbrennen.

Dies konnte ebenfalls in einer australischen Studie gezeigt werden. Während des Versuchs, konnte nachgewiesen werden, dass Frauen, welche ein HIIT (bestehend aus kurzen 8 Sekunden Sprints mit gefolgten 12 Sekunden Ruhephase) absolvierten, im Schnitt sechsmal soviel Körperfett verbrennen konnten, als die Vergleichsgruppe, welche ein normales Cardiotraining über den gleichen Zeitraum absolvierten.

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Diese Art des erhöhten Kalorienverbrauchs verdanken wir der hohen Intensität, welche wir den Körper aussetzen. Bereits 1996 wurde durch eine Studie des Baylor College of Medicine (Houston, Texas, USA) bewiesen, dass der Stoffwechsel deutlich höher war in den folgenden 24 Stunden nach dem absolvierten HIIT im Vergleich zu einem Training mit niedriger Intensität. (2) Dieses Phänomen des erhöhten Stoffwechsels in den 24 Stunden Ruhephase nach dem Training konnte noch häufiger nachgewiesen werden! Auf einer Konferenz der American College of Sports Medicine von der Florida State University (Tallahassee, Florida, USA), stellten die Wissenschaftler genau diesen Effekt erneut dar. Basierend auf dem Wissen, dass eine solch erhöhter Stoffwechsel existiert, haben sie eine Studie angestellt, welche bewies, dass eine Kalorienverbrennung in der Post-Exercise-Phase (24h Ruhephase nach dem Training) nach einem HIIT um rund 10 Prozent höher war, als bei einem normalen Training.

 

Weitere positive Erkenntnisse konnten gewonnen werden!

Nicht nur, dass unser Stoffwechsel durch ein hochintensives Training gesteigert ist, ebenso fanden die Forscher heraus, dass der Stoffwechselmechanismus in den Muskelzellen selbst deutlich besser arbeitet und dass Fettenzyme im Körper gesenkt werden. Dabei konnte nachgewiesen werden, dass die Muskelfasern einen deutlich besserte Fettoxidation (Fettverbrennung) hatten, was dazu führt, dass Fett (Energie) innerhalb unserer Muskeln besser und an richtiger Stelle verwendet und verbraucht wird. Nach bereits einem 6-wöchigen HIIT lassen sich deutlich größere Mengen der Proteine in unseren Muskeln finden, welche für den Transport der Fettzellen zu den Mitochondrien (die Stelle unseres Körpers, an dem Fett in Energie umgewandelt wird), vorhanden sind. Die Anzahl besagter Proteine konnte nachweislich bis zu 50% gesteigert werden, was dazu führt, dass wir während der Trainings- und auch während der Ausruhphasen mehr Fett in Energie verwandeln.

Deutlich höherer Stoffwechsel, mehr Kalorien und Gewicht verlieren, sind das genau die Eigenschaften, die wir Bodybuilder haben wollen? Taugt ein HIIT überhaupt etwas zum Masse aufbauen? Die Antwort ist ganz einfach, ja!

 

HIIT eignet sich besonders gut für Bodybuilder!

Wie immer in den Phasen in denen wir Fett verbrennen wollen, sind wir darüber bedacht, dass wir dies möglichst so tun, dass wir nicht auch gleichermaßen Muskelmasse verlieren und unsere vorhandene Masse davor schützen abzubauen. Kann man dies auch mit HIIT?

Das HIIT eignet sich besonders gut, für alle die Muskeln aufbauen wollen, denn zudem das es die Fettverbrennung effektiv beeinflusst, werden Muskeln noch stärker beansprucht, was ein Wachstum hervorbringt!

In der Regel empfehlen Trainer für einen solchen Fall immer, ein langsames und dafür längeres Herzkreislauftraining zu absolvieren. Nach dieser These soll die Muskelmasse geschützt werden und wir bauen effektiv Fettzellen ab. Zwar stimmt das, doch dies bedeutet nicht, dass ein HIIT in dem Fall schlecht für einen Bodybuilder wäre, im Gegenteil. Ein absolviertes hochfrequentes Training schützt nicht nur die Muskeln davor abzubauen, es baut auch gleichermaßen Muskelmasse auf! Dazu, was viele in dem Moment vielleicht gar nicht wissen, betreiben die meisten Bodybuilder bereits ein HIIT für den Aufbau der Muskeln. Wie das? Folgt man der Theorie, dass langsame Trainingseinheiten mit weniger Intensität (Gewicht) helfen die Muskeln besser aufzubauen (oder vor dem Abbau schützen), so sollte ein Training, welches mit 5 Kilo Hanteln über 30 Minuten durchgeführt wird, mehr Muskeln aufbauen als ein Training mit einer 30 Kilo Hantel in kurzen Sätzen (acht bis zehn Sätze) mit kleinen 1 bis 2 Minuten Pausen, zwischen den Sätzen. Klingt vertraut? Natürlich! Denn genau solche hochintensiven Trainingsmethoden wenden wir an, wenn wir erfolgreich Muskelmasse aufbauen wollen!

 

Mit HIIT und den richtigen Trainingssupplementen das Muskelwachstum noch mehr beschleunigen

Nun, nachdem wir wissen, dass wir eigentlich beim Gewichtheben bereits in HIIT absolvieren, sollte wir einmal darüber nachdenken, dies auch für unser Herzkreislauftraining zu verwenden. Besonders interessant sollte es für Dich werden, wenn du folgendes weißt: Laut einer Studie konnte nachgewiesen werden, dass Personen, welche ein HIIT in sechs Wochen absolvierten, mit der richtigen Supplementierung insgesamt knapp ein Kilo mehr an Muskelmasse aufbauen konnten, als jene, die ein normales Training durchliefen. Dabei verwendeten die Sportler das Nahrungsergänzungsmittel Beta-Alanin. Beide Gruppen haben die gleiche Anzahl des Mittels zu sich genommen. Veröffentlicht wurde die Studie im Fachmagazin Journal of the International Society of Sports Nutrition. (3)

 

Booste Dein Testosteron bis zu 100% mit einem HIIT-Training

Neuseeländische Forscher konnten einen weiteren positiven Effekt des HIIT-Trainings nachweisen. Diesmal geht es um unseren Testosteronspiegel, welche besonders beim Muskelaufbau eine sehr große Rolle darüber spielt, ob wir Erfolg haben oder eher nicht.

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In einer vier wöchigen Studie haben die Wissenschaftler bereits erfahrene Radfahrer ein HIIT absolvieren lassen. Dabei mussten diese ein Training, welches aus 30 Sekunden Sprints, gefolgt von 30 Sekunden Ruhephasen, absolvieren. Dafür unterteilten sie die Radfahrer nochmals in zwei Testgruppen. Gruppe A musste die 30 Sekunden Sprints mit maximalem Widerstand absolvieren, wohingegen Gruppe B mit niedrigerem Widerstand in die Pedale trat. Beide Gruppen mussten dennoch auf maximale Intensität gehen und so schnell wie sie konnten die Sprints absolvieren.

HIIT ist eine effektive Methode um den Testosteronhaushalt zu steigern!

Das Ergebnis was gleichermaßen überraschend wie auch eindeutig. Gruppe A wies nach den vier Wochen einen rund 100% gesteigerten Testosteronspiegel auf (im Vergleich zu vor den vier Wochen), wohin gegen Gruppe B lediglich einen 60% gesteigerten T-Spiegel hatte. Nicht das 60% schlecht wären, jedoch streben wir ja immer das Maximum an, wenn es um den Aufbau unserer Muskeln geht. Denn je mehr Testosteron wir haben, desto schneller können wir Muskelmasse aufbauen und an Muskelstärke gewinnen. Bauen wir also ein HIIT mit größerem Widerstand oder schwereren Übungen in unseren Trainingsplan ein, so können wir effektiver an Muskelmasse gewinnen.

 

Weitere Vorteile eines HITTs

Das schöne eines HIITs ist die kurze Dauer. Jeder von uns kann dieses Gefühl wohl gut nachvollziehen. Es gibt wohl nichts Langweiligeres als ein Cardiotraining auf einem Fahrrad, Laufband, Stepper oder was sonst noch zur Verfügung steht, zu absolvieren und das auch noch für 30 bis 60 Minuten. Stupides geradeaus Laufen und nichts Anderes machen können, ist eines der schlimmsten Dinge für mich beim Training. Das Gute beim HIIT, es verkürzt die Zeit, welche wir für unser Herzkreislauftraining brauchen! Zwar sind die einzelnen Etappen schwerer und fordern uns richtig heraus (was aber auch positiv ist, denn an solchen Herausforderungen wachsen wir!) aber dafür sind sie auch gleichermaßen schneller vorüber und wir können uns dem eigentlichen Training widmen.

Des Weiteren muss man nicht zwingend im Fitnessstudio sein um ein erfolgreiches HIIT zu absolvieren. Man braucht dafür keine spezielle Ausrüstung und kann es eigentlich mit jeder nur erdenklichen Art von Training kombinieren. Sei es auf der Wiese mit kurzen Sprinteinlagen, zuhause mit Kniebeugen und Jumping Jacks oder auf dem eigenen Rad unterwegs.

 

Vom Anfänger zum Fortgeschrittenen mit dem 8-Wöchigen HIIT

Du findest, dass Ganze klingt doch echt gut und möchtest Dich einmal daran probieren? Wir geben Dir ein kleines achtwöchiges Trainingsprogramm auf den Weg zum HIIT-Profi. Dabei ist zu beachten, dass die angegebenen Phasen nur ein Vorschlag sind, um Dir eine Idee darüber zu geben, wie das Ganze funktioniert. Jeder sollte für sich selbst die Phasen bestimmten, was einem möglich ist zu absolvieren.

  • Es beginnt mit einem Übung-Pause-Verhältnis von 1:4 in Phase 1 für eine Gesamt-Übungsdauer von weniger als 15 Minuten.
  • In der zweiten Phase wird die Zeitdauer in der Übungsphase heraufgesetzt, wodurch das Verhältnis 1:2 beträgt, und die Gesamtübungsdauer 17 Minuten.
  • In der dritten Phase wird der Pausenanteil um die Hälfte gekürzt, wodurch das Verhältnis 1:1 beträgt. Die Gesamtübungsdauer verlängert sich auf 18,5 Minuten.
  • In der vierten Phase wird schließlich der Pausenanteil erneut um die Hälfte gekürzt, wodurch das Verhältnis 2:1 beträgt. Die Übungsdauer beträgt jetzt 20 Minuten. Hierdurch bist du bereits im fortgeschrittenen Bereich für HIIT.

Kombiniere kleine aber dafür intensive Ausdauerübungen mit sehr kurzen Ruhephasen um die Fettverbrennung maximal in die Höhe zu treiben!

Die Phasen können auch ganz einfach nach Belieben übersprungen, vorgezogen oder verlängert werden. Falls Dir eine Phase also zu einfach sein sollte, kannst Du diese einfach übergehen und mit der nächsten beginnen. Gleiches gilt natürlich auch anders rum.

Ebenso lassen sich die Übungen auch nach eigenem Belieben variieren. Wie bereits geschrieben, kann beim HIIT die Art der Übungen nach eigenem Belieben und eigenen Möglichkeiten gestaltet werden. Seilspringen, Radfahren, Springs oder Schrecksprung, ganz wie es Dir gefällt.

 

Der Plan

PHASE 1 (1:4): WOCHEN 1-2

  • 15 Sekunden: Hochintensive Übung
  • 60 Sekunden: Ausruhen oder wenig intensive Übung

10 Mal wiederholen und schließlich ein letztes 15-Sekunden-Intervall von hoher Intensität.
Gesamtdauer: 14 Minuten

PHASE 2 (1:2): WOCHEN 3-4

  • 30 Sekunden: Hochintensive Übung
  • 60 Sekunden: Ausruhen oder wenig intensive Übung

10 Mal und schließlich ein letztes 30-Sekunden-Intervall von hoher Intensität.
Gesamtdauer: 17 Minuten

PHASE 3 (1:1): WOCHEN 5-6

  • 30 Sekunden: Hochintensive Übung
  • 30 Sekunden: Ausruhen oder wenig intensive Übung

11 Mal wiederholen und schließlich ein letztes 30-Sekunden-Intervall von hoher Intensität.
Gesamtdauer: 18,5 Minuten

PHASE 4 (2:1): WOCHEN 7-8

  • 30 Sekunden: Hochintensive Übung
  • 15 Sekunden: Ausruhen oder wenig intensive Übung

25 Mal wiederholen und schließlich ein letztes 30-Sekunden-Intervall von hoher Intensität.
Gesamtdauer: 20 Minuten

 

Fazit

Du willst deinem Muskelwachstum noch auf ein weiteres Level bringen und dein Ausdauertraining besser gestalten, dann solltest Du definitiv das HIIT in Betracht ziehen. Unzählige Studien beweisen die Wirksamkeit dieser Trainingsmethode und ebenso ist es Dir damit möglich in weniger Zeit größere Erfolge zu erzielen, sei es beim Abbau von Fettmasse oder bei der Unterstützung deines Muskelaufbaus.

Rating: 5.0/5. From 1 vote.
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Frank ist leitender Redakteur für die Bereiche Gesundheit, Fitness sowie Liebe- und Beziehungen. Seit mehreren Jahren ist er aktiv als Lifestyle-Coach tätig und hat schon hunderten Männern mit der Bewältigung ihrer Probleme geholfen.

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We had the opportunity to use the public Puerto Rico transport only as soon as, in the form of a ferry, as well as if all the rest works according to comparable rules, I highly recommend this automobile than stressful Pointer – it’s truly worth renting out an auto with a greater suspension. We did not know about it and we chose to purchase some tiny gingerbread due to the most effective price. We swiftly regretted this choice, due to the fact that some edges of Puerto Rico are best checked out with a 4×4 SUV. Caribbean, an island between the Caribbean Sea and the North Atlantic Sea, eastern of the Dominican Republic, tactically situated on the Mona Strait – a vital path to the Panama Canal; San Juan is among the largest and best all-natural harbors in the Caribbean; a multitude of tiny rivers and high mountains in the center of the nation ensure great irrigation of the nation; the south shore is fairly dry; in the north, an abundant strip of coastal plains. Nobody flies to Puerto Rico to see its cool government structures. You want enjoyable in the sun. The good news is that Flamenco Beach will meet your daydreams and after that some. Not just does it provide white sand as well as blue water that shimmies imminent, but it additionally boasts washrooms, lifeguards, food stands, beach ball internet and also traveler stations where you can rent out tools for points like snorkeling as well as diving. Puerto Rico’s economy is just one of one of the most dynamically creating in the Caribbean. The diversified sector has actually plainly outmatched farming as the major driving pressure of the economic climate and an income. Considering that the 1950s, American business have actually been spending greatly on the island, urged by duty-free access to the US market and tax breaks. The island has United States base pay legislations. Sugar production lost its top setting in farming to dairy products and also livestock production. Tourist is generally an essential income source, it is approximated that Puerto Rico was seen by almost 5 million people in 2004. 2001-03 saw a decrease in economic development, generally as a result of the United States economic downturn; in 2004-05 there was an economic growth, and in 2006-07 it fell once again. Puerto Rico is just one of the most dynamically developing Caribbean countries. The diversified market has outdone farming and is now the major income source. Given that the 1950s, American companies have been spending for the island, urged by the duty-free exchange with the USA and tax incentives. The island is subject to US minimum wage legislation. Sugar production reduced, and also the dairy products industry as well as animals manufacturing became the major income. Tourist has been an essential source of income for several years. It is estimated that in 1999 Puerto Rico was checked out by 5 million visitors. The diagnosis for 2000 is great, supplied that the economic boom in the United States and the growth patterns in tourist and building proceed. Everybody wanted an item of the New Globe, as well as every person agreed to combat to get it. No place is this even more obvious than the Castillo San Felipe del Morro. Officially referred to as La Ruta del Lechón, the Pork Freeway is specifically what it seems like: a three-mile stretch of road where every dining establishment concentrates on pork. One of the most prominent kind of pork is lechón, an unique dish in Puerto Rico that includes spit-roasting a whole pig with a mix of sauces and spices. Get your blood pumping with a journey to the Toro Verde Theme park in central Puerto Rico. It provides ziplines, rope courses and rock climbing up challenges that are assured to make you pee your pants a little when you realize just what you have actually obtained into! The park’s piece de resistance is “The Beast,” which is listed in the Guinness Publication of Globe Records as the lengthiest zipline worldwide. With cobbled streets, active plazas and vibrant homes that stack with each other like building blocks of yellow, blue, environment-friendly, orange and also blue-green, Old San Juan is one of one of the most vivid areas to visit in Puerto Rico. This is why locations like Isla Culebrita exist. Isla Culebrita is an uninhabited island off the shore of eastern Puerto Rico. It’s only about a mile long, and access is restricted to ferryboats and also water taxis. Museo de Las Americas There are several galleries in Puerto Rico, however just a handful are in fact concerning Puerto Rico. The Museo de Las Americas is just one of these valuable areas. It has artefacts, tokens and textiles from dozens of aboriginal teams that resided in Latin America prior to it was conquered, as well as it can take you on a multi-continental journey with history. If you like to eat, Mayaguez is the city for you. It’s residence to whatever from great dining establishments to al fresco coffee shops with large, vibrant umbrellas, so you’ll have a lot of alternatives when your belly starts grumbling. El Yunque National Forestis Covering greater than 28,000 acres, the El Yunque National Park is a lavish, moist jungle where dense foliage covers whatever from slinking serpents to croaking tree frogs. It’s the only tropical rain forest in Puerto Rico, and also visitors originate from throughout the Carribean to witness both its appeal and also biodiversity. Located in the city of Cabo Rojo on the southernmost suggestion of Puerto Rico, the Los Morrillos Lighthouse is one of those gorgeous places that you can just find in the Caribbean. It’s set down on top of white sedimentary rock high cliffs that are bordered by salt marshes and also lagoons, as well as the waves crash against the high cliffs with a physical violence that’s stunning but lovely. Cayo Santiago is a little stretch of land off the eastern shore of Puerto Rico.

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