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Cardio Training

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Ausdauertraining: (Herz- Kreislauf) Cardio stammt von „kardiovaskulär“ und bedeutet Blutkreislauf. Somit wird das Herzkreislaufsystem trainiert. Ein Cardio Training heißt, eine ausdauernde Bewegungseinheit von mehr als 10 Minuten. Das Training kann mit 3 verschiedenen Methoden durchgeführt werden. Eine Intervallmethode, Dauermethode und eine Mischmethode die wieder aus extensiv, variabel oder intensiv unterschieden werden. Es gibt eine Kurzzeitausdauer (35s – 2min) eine Mittelzeitausdauer (2-10 min) eine Langzeitausdauer 1 (10- 30 min) eine Langzeitausdauer 2 (30- 90min) und eine Langzeitausdauer 3 (>90min.) Diese Bereiche werden über 5 verschiedene Herzfrequenzzonen trainiert. Dafür wird für Anfänger eine Herzfrequenzzone mit einer Formel ausgerechnet. 60% der maximalen Herzfrequenz wird ausgerechnet um für den Kunden die passende Zone zu finden und optimal zu steigern. Genau das ist es ja was wir alle wollen „Fett verbrennen“ aber wie? Wir müssen also den Körper einstellen sodass er unsere Fette als Energielieferant umwandelt und verbrennen kann und dies kann nur mit richtig angewandtem Training und optimale Nährstoffversorgung dazu beitragen. Wie bekomm ich nun eine gute und schnelle Ausdauer? Indem du Wöchentlich mindestens 2 -3 h Ausdauer trainierst. Abhängig die Dauer einer Trainingseinheit! Es würde ausreichen wenn man sehr viel zu tun hat und nicht genügend Zeit findet kann man ein Intervall Training auf 30 Minuten planen. Es werden beide Schwellen der Herzfrequenzzonen trainiert. Aerob und Anaerob sind unterschiedliche Intensitäten die du im Training erreichst. Aerob heißt das dein Körper mit ausreichend Sauerstoff deine Muskeln versorgen kann. Anaerob versteht man die Sauerstoffschuld da der Körper unter Sauerstoff Mangel leidet, daher atmen wir auch schneller und tiefer. Es kommt nicht ausreichend Sauerstoff in die Muskeln. Fazit: Die Intervall Methode trainiert beide Schwellen somit verbrennst du Kohlenhydrate und Fette und bekommst eine schnelle Ausdauer. Darum wäre es wichtig das du dich immer „unter Kontrolle“ hast, ich spreche von deiner Herzfrequenz. So Kannst du damit immer selber dein Training steuern egal ob Bergauf oder Bergab man unterschätzt den Puls wenn man nicht weiß wie man darauf reagiert und du kannst somit ein Übertraining verhindern! Viele trainieren viel zu viel ohne dass sie es wissen zu viel getan zu haben, weil sie glauben ich muss immer alles geben bis ich nicht mehr kann und das ist genau falsch! Die Dauermethode ist recht mühsam, da sie unter gleicher Belastung auf längere Zeit gleich bleibt und keine Abwechslung in dein Training hineinbringt. So ist es auch für Einsteiger oder Anfänger Schwierig das durchzustehen. Ausdauer ist ein sehr WICHTIGER Aspekt denn eine gute Kondition wirkt positiv auf den Körper da er sich wesentlich schneller Regenerieren kann und deine Lebensqualität um einiges steigern kann. Ausdauer verbessert deine Lungenfunktion und Herzleistung, so dass in Ruhe dein Herz viel weniger öfter schlagen muss als beim untrainierten. Wir wissen dass wir Schlaf brauchen und weißt du auch das dein Herz in der Nacht ebenso Ruhe braucht? Untrainierte haben einen höheren Ruhepuls als trainierte, weil ihr Herz mehr Leistung braucht um deine Organe mit ausreichend Sauerstoff und Blut zu versorgen.  Bei einem Trainierten liegt der Ruhepuls tiefer und somit benötigt dein Herz auch weniger Leistung um den Körper ausreichend zu versorgen. Fazit: Du sparst also Herzschläge wenn du eine gute Ausdauer hast und somit kannst du dein Leben individuell verlängern. Weniger Herzschläge in der Nacht mehr Herzleistung im hohen Alter da du einiges an Herzschläge sparen kannst wenn du früh genug damit anfängst!
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