Home / Fitness / Muskelaufbau und Training als Best-Ager – Was Du wissen musst damit Du auch mit 30+ noch fit bist!

Muskelaufbau und Training als Best-Ager – Was Du wissen musst damit Du auch mit 30+ noch fit bist!

By on 21. April 2018
sport mit 30+

Kommt es zu einem Punkt in unserem Leben, so sind wir alle gleich – wir altern! Dies ist nichts was man verhindern oder umgehen kann. Dieser biologische Prozess lässt sich nicht vermeiden und noch weniger die mit sich ziehenden Folgen, wie Muskelabbau oder das einrosten der Gelenke. Denn gerade ab einem bestimmten Alter baut die Muskulatur rapide ab. Das kann gefährlich werden. Doch mit einfachem Training bewahrst Du deine Kraft auch bis ins hohe Alter.

 

Doch sind wir Ü30er zu alt für den ganzen Fitnesskram?

Die Frage stellen sich einigen von uns sicher häufiger. Sicherlich kann man nun anfangen und darüber nachdenken das sich Prioritäten im Laufe des Lebens verändern. Mit zunehmendem Alter nehmen die familiären und beruflichen Verpflichtungen zu und das Augenmerk wird verständlicherweise nicht mehr auf den Sport oder die Gesundheit gelegt. Doch gerade dieses Denken kann im hohen Alter zum Verhängnis werden. Mit der Gesundheit im Alter verhält es sich getreu dem Motto: „Wer rastet, der rostet“. So albern es auch klingen mag, doch wer nicht früh anfängt für seine Gesundheit vorzusorgen wird es später schwieriger haben. Es ist wissenschaftlich erwiesen, dass es auch mit 60+ noch möglich ist Muskulatur aufzubauen, doch wird der Weg steiniger. Haben wir erst einmal unser 30. Lebensjahr erreicht, so fängt der biologische „Verfall“ erst einmal an.

 

Man ist nur so alt, wie man sich fühlt!

So banal es auch klingt aber wer sich selbst in die Ecke des alten Mannes stellt und wird aus dieser nicht mehr so leicht rauskommen. Doch man soll sich nicht zu schnell aufgeben und umso erstaunlicher ist es, wenn man sich einmal im Fitnessstudio umsieht und die Generation 50+ die Eisen stemmen sieht. Alleine solche Bilder sollten einem eine Inspiration sein und den Ansporn liefern, den man braucht um jetzt mit 30+ mit dem richtigen Muskelaufbau anzufangen.

Trotz allen Eifers und Antriebs gibt es allerdings Dinge die man bei seinem Muskelaufbautraining beachten sollte, denn schließlich sind wir keine frischen 18 mehr und können uns keine Fehler mehr im Training erlauben. Der Körper reagiert anders auf das Training und ebenso benötigt er auch längere Regenerierungszeiten. Erschwerend kommt hinzu, dass wir mit dem Alter immer weniger Testosteron produzieren, unser Stoffwechsel sich verändert und unsere Gelenke und Bänder anders reagieren als früher.

 

Das A und O des Trainings eines Best-Agers: Ernährung, Training und Ruhephasen

Kommen wir nun zu dem Training selbst und was wir in alles beachten müssen. Es ist nicht nur das Training selbst, was sich bei zunehmenden Alter anders gestalten sollten, nein, auch alles was zugehört. Die Ernährung und die Ruhepausen sind ebenfalls ein wichtiger Teil des Großen und Ganzen. Früher konnte man 2-3 Stunden ohne Unterbrechung trainieren, hat dem Körper keine ausreichenden Ruhephasen gegönnt und stand am nächsten Tag gleich wieder im Studio und war bereit die Eisen zu stemmen. Das ist jetzt nicht mehr möglich. Man sollte den Trainingsplan den äußeren Gegebenheiten anpassen.

 

Training:

Die Präferenz des Trainings war in jungen Jahre eine Andere! So hat man früher häufig den Fehler begangen und trainierte vermehrt z.B. die Arme und die Brust und hat die Beine und den Rumpf komplett außen vorgelassen, so sollte man sich einmal bewusstwerden, warum man eigentlich versucht Muskeln aufzubauen. Dies sollte keineswegs ein ästhetischer Grund sein und noch weniger um anderen zu gefallen, sondern primär sollte es darum gehen, gesund die Muskulatur zu stärken, welche die Wirbelsäule oder Gelenke stützt. Demnach sollte sich auch die Trainingspräferenz wie folgt verteilen: Unterkörper (inkl. Rumpfmuskulatur), Rücken, Schulter, Brust, Arme. Diese Reihenfolge würde ich jedem Trainierenden, unabhängig vom Alter, empfehlen.

Rückenübungen

Besonders beim Älterwerden ist es wichtig die Wirbelsäule mit dem richtigen Training zu stabilisieren!

Um Trainingsfortschritte zu erzielen, musst Du auch als Ü30er deinen Körper fordern und progressiv an deine Grenzen gehen, nur so gibst Du deinem Körper das Signal, dass er sich anpassen muss. Progression bedeutet in den meisten Fällen eine Steigerung der Gewichte. Solange diese weiterhin kontrolliert und mit sauberer Technik bewegt werden können, ist das in der Regel ein guter Indikator für eine gesteigerte Leistungsfähigkeit. So schont man die Gelenke vor Überbelastung und erzielt kontrolliert Fortschritt. Ebenso kann man mit Techniken trainieren die z.B. bei gleichbleibenden Wiederholungen und gleichem Gewicht die Muskulatur mehr unter Spannung versetzt und die zum Arbeiten bringt. Mit langsamen Ausführungen steht der Muskel länger unter der Belastung des Gewichtes und hat dadurch den Reizimpuls zu wachsen. Man braucht keine übereifrigen Trainingsdurchführungen, welche auch noch die Gelenke falsch oder zu sehr belasten. Dies verzeiht euch der Körper im fortgeschrittenen Alter nicht mehr so wie früher.

 

Ernährung:

Ein erfolgreicher Muskelaufbau funktioniert nur mit der richtigen Ernährung. Hier gilt eigentlich das gleiche Prinzip wie auch jungen Jahre, selbst wenn sich der Stoffwechsel und die Testosteronproduktion mit den Jahren verschlechtert (mit den richtigen Nahrungsergänzungsmitteln, der richtigen Ernährung oder Lebensweise kann man den Körper unterstützen und die Testosteronproduktion selbst mit über 30 Jahren auch erhöhen). Möchte man an Gewicht verlieren, so braucht muss man seine Ernährung so anpassen, dass man am Ende des Tages eine negative Kalorienbilanz erzielt. Möchte man dies nicht, so ist es das gleiche Spiel nur umgekehrt. Entscheidend hier nur, Kalorien sind nicht gleich Kalorien. Die richtige Ernährung macht hier auch einen großen Unterschied. Zudem ist es nicht entscheiden, was die Anzeige der Waage einem sagt, wenn man eine ausgeprägte Muskulatur haben möchte, ist es signifikant wichtig, dass unser Muskel- zu Fettanteil im richtigen Verhältnis steht. Um dies zu erreich muss man seine Ernährung so anpassen, dass die Markonährstoffverteilung die richtige ist. Grundsätzlich kann man sagen, damit Muskeln wachsen, benötigen sie Protein. Doch ebenso benötigt unser Körper auch ausreichend Kohlehydrate um durch den Tag zu kommen und viel wichtiger, genug Energie fürs Training zu liefern! Vereinfacht kann man sagen, dass eine richtige Ernährung aus 50% Kohlehydrate, 35% Protein und 15% Fett bestehen sollte. Somit kann man während eines kontinuierlichen Trainings auch die Zahl der Kohlehydrate erhöhen oder reduzieren, je nachdem, ob man Gewicht verlieren oder Masse zunehmen mag. Es ist nur ratsam, wenn man seine Ernährung umstellen will, sich ausgiebig damit zu beschäftigten um ein maximales Ergebnis zu erzielen.

 

Ruhephasen:

Ruhephasen nach dem Training

Es ist ganz wichtig, dass wir unserem Körper ausreichend Zeit geben sich zu regenerieren, deswegen sind angemessenen Ruhephasen zwischen den Trainingstagen ein MUSS!

Wie einleitend schon erwähnt, ist es äußerst wichtig dem Körper hinreichend Ruhe zu geben. Die Fasern unserer Muskulatur verändern sich im Laufe der Jahre und gleichermaßen brauchen sie auch länger um sich zu regenerieren nach diese gezielt belastet wurden. Bedingt durch die Faserveränderung hat eine Abnahme von Schnellkraft und Maximalkraftleistungen zur Folge. Dieser und weitere metabolische Gründe wie der Erhalt des Grundumsatzes und der Verbesserung der Insulinsensibilität der Muskelzellen schreien förmlich nach regelmäßigem Krafttraining für Best-Ager. Nach jedem Training sollte mindestens ein bis zwei Tage Pause eingelegt werden, bevor es mit dem nächsten Training weitergehen kann.

Einen geeigneten Trainingsplan um maximalen Erfolg zu erzielen findest Du hier!

 

Fazit

Krafttraining stellt aus gesundheitlicher und metabolischer Sicht beinahe schon eine Notwendigkeit für alle dar, die mit dem Alter noch fit, aktiv und leistungsfähig sein wollen. Dennoch ist Vorsicht geboten, da eben leider auch das passive Bewegungssystem, wie bereits geschildert, etwas an Stabilität einbüßt und auch die koordinativen Fähigkeiten nachlassen, wenn Sie nicht trainiert werden. Auch hier sorgen einige Anpassungen für ein reibungsloses Training mit dem in jedem Alter noch Fortschritte generiert werden können.

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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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