Fakt! Ein 2-Minuten-Training schlägt 30-minütiges Workout!

Es ist nichts Neues für uns, wenn wir uns einmal wieder selbst davon überzeugen wollen, „Mensch ich muss etwas für meine Gesundheit tun“, sei es aus dem Grund, dass man abnehmen möchte oder lediglich fitter sein möchte um seinem schlappen Alter Ego zu entkommen. Die erste Sache, welche in so einer Situation naheliegt, mehr Sport treiben. Doch dies fällt meistens nicht so leicht, wie man sich das immer wieder vorstellt, besonders, wenn man bereits durch eine lange Arbeitswoche und weitere soziale oder familiäre Verpflichtungen zeitlich kurz angebunden ist. Und rasch wird aus dem guten Vorsatz wieder nur ein Ansatz, welcher im Nichts untergeht. Doch dies muss nicht so sein, denn neuste Studien zeigen, dass es dank einer gewissen Trainingsmethode möglich ist, seinen Stoffwechsel ebenso stark anzukurbeln, wie mit einem regulären 30-Minutentraining.

HIIT: Mit kurzen aber intensiven Trainingsintervallen zum Erfolg!

Es war schon länger bekannt, dass ein hochfrequentes Training sehr effektiv ist um das überschüssige Fett zu verbrennen, doch jetzt zeigt uns eine Studie, dass es möglich ist, bereits mit zwei minütigen Trainingseinheiten genauso viel zu erreichen, wie mit einer halben Stunde regulärem Training. Der Schlüssel liegt dabei in den kurzen aber dafür effektiven und effizienten Trainingseinheiten mit ebenso kurzen Ruhephasen. Dies bringt den Stoffwechsel gleichermaßen auf Trapp wie ein moderates Training.

HIIT („High-Intensity interval training“) ist der Trend unter den Sportlern und Athleten um ihr Training zu maximieren!

Das HIIT (Kurzform für „High-Intensity interval training“ oder hoch intensives Intervalltraining) ist bereits mehreren Profisportlern und Coaches bekannt und erfreut sich mehr und mehr neuer Beliebtheit. Doch nun wurde auch einmal aus wissenschaftlicher Sicht ein Auge auf diese doch sehr fordernde Sportvariante gelegt.

Wissenschaftler haben nun endlich in einer Studie bewiesen, dass ein HIIT-Training, selbst wenn es nur wenige Minuten lang ist, einem regulären 30 Minuten Workout nichts nachsteht. Sie veröffentlichten die Studie und die ermittelten empirischen Daten im Fachjournal „American Journal of Physiology“. (1)

 

Kürzere Trainingseinheiten, höhere Trainingsintensität!

Beim HIIT geht es darum, denn Körper in nur wenigen Minuten maximal zu belasten, dass er anhand dieser kurzzeitigen Belastung den Stoffwechsel maximal aktiviert.

Durch kurze intensive Trainingseinheiten lässt sich der Stoffwechsel effektiv ankurbeln. Dies reicht sogar aus, um ein normales Training zu ersetzen!

Bei der durchgeführten Studie mussten die Testpersonen insgesamt drei unterschiedliche Spinningkurse absolvieren. Jeder dieser Kurse war unterschiedlich in Zeit und Belastungsstufe. Je kürzer die Dauer, desto höher die Belastungsstufe. Anhand dieses Versuchs konnten die Wissenschaftler ermitteln, dass die Mitochondrien (Mitochondrien sind spezielle kleine Zellorgane, die in jeder Zelle vorhanden sind – besonders häufig kommen sie in Muskel-, Nerven-, Sinnes- und Eizellen vor und versorgen den Körper mit Energie) gleichermaßen auf alle drei Trainingseinheiten reagiert haben. Damit konnten bewiesen werden, dass es unserem Körper gleich ist, ob wir ein reguläres Training absolvieren oder ein kurzes und dafür intensives Training.

Auch für Dich interessant: Effektiver trainieren: 10 Tipps um bis zu 60% mehr Kalorien bei jedem Training zu verbrennen.

Die Forscher gehen noch weiter in dem behaupten: „Dieses Forschungsergebnis führt dazu, dass wir künftig im Hinblick auf die Gestaltung von Trainingseinheiten sowie die Verbesserung des Stoffwechsels der Menschen wichtige Schlüsse ziehen können“. Diese Art des Trainings lässt sich nahezu auf jede Sportart und Trainingsvariante übertragen. Und besonders im fortgeschrittenen Alter, wenn wir nur noch wenig Zeit haben für das Training, sollten solche Erkenntnisse doch Gold wert sein!

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