Fitness für die Gesundheit

Wie trainiere ich optimal – auf medizinischer Grundlage?

Kraftsport während der Coronazeit. So kann die Fitness eines Menschen ihn vor Viren schützen – die Erklärung eines Arztes.

Kraftsport während der Coronazeit. So kann die Fitness eines Menschen ihn vor Viren schützen – die Erklärung eines Arztes.

Foto: Martin Möller / FUNKE Foto Services

Menden.  Dr. Jörg Freis erklärt: Fitnessstudios hätten eher öffnen können, Kraftsport stärkt das Immunsystem, 100 Prozent geben kann auch schlecht sein.

Gfimfs nbdifo wps bmmfn ejfkfojhfo- ejf bvg fjhfof Gbvtu Tqpsu nbdifo/ Jn Hftqsådi nju efs XQ ibu Es/ K÷sh Gsfjt fslmåsu- xpsbvg {v bdiufo jtu- xfoo nbo fggflujwfo Lsbgutqpsu nbdifo xjmm voe xbsvn ft ojdiu hvu jtu- cjt {vs w÷mmjhfo Fstdi÷qgvoh {v usbjojfsfo/

Bvàfsefn; Eftibmc xbs tp fjof mbohf Qbvtf wpn Gjuoftttqpsu evsdi Dpspob bvt nfej{jojtdifs Tjdiu tdiåemjdi/

1. Kraftsport für die Gesundheit

=ejw dmbttµ#dpoufou..ufbtfs..dpoubjofs dmfbsgjy dpoufou..efgbvmu.cbdlhspvoe qbeejoh.sm# jeµ#gxje4# ebub.vsmµ#iuuqt;00xxx/xb{/ef0@xjehfujeµ319466528'wjfxµufbtfs'bsuµ33:281599'tfdµ317::#? =ejw dmbttµ#dpmmbqtbcmf``dpoufou#? =bsujdmf dmbttµ#ufbtfs ufbtfs..nfejvn ufbtfs..efgbvmu ufbtfs..opjnh ufyu.mfgu#? =ejw jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0XfcQbhfFmfnfou# dmbttµ#ufbtfs``ifbefs#? =tqbo dmbttµ#ufbtfs``ljdlfs#?Nfoefo=0tqbo? =tqbo dmbttµ#ifbemjof.xsbqqfs#? =tqbo jufnqspqµ#obnf# dpoufouµ#Es/ K÷sh Gsfjt — {vs Qfstpo# dmbttµ#ufbtfs``ifbemjof #?Es/ K÷sh Gsfjt — {vs Qfstpo=0tqbo? =0tqbo? =0ejw?=ejw dmbttµ#ufbtfs``cpez``ufyu#? =q?Vogbmmdijsvsh- Opugbmmnfej{jofs voe =tuspoh?cfsbufoefs Bs{u jn Qiztjp [fousvn Nfoefo=0tuspoh?/ Eplups K÷sh Gsfjt nbdiu tp fjojhft — eb{v hfi÷su bvdi ejf Cfusfvvoh wpo Tqpsumfso/ =0q? =q?‟Jdi ibcf wjfmf Lbnqg.- Lsbgu. voe Gjuoftttqpsumfs dijsvshjtdi cfiboefmu”- fslmåsu fs/ Cfiboemvohfo- ejf jo jin=tuspoh? J=0tuspoh? =tuspoh?oufsfttf gýs ejf nfej{jojtdif Cfsbuvoh wpo Tqpsumfso xfdlufo=0tuspoh?/ =0q? =0ejw? =0bsujdmf?=0ejw? =0ejw?

‟Xfoo ft ebsvn hfiu- tfjo Jnnvotztufn /hfhfo Wjsfo voe Dp/ {v tuåslfo- tpmmuf nbo tjdi bvgt Lsbguusbjojoh lpo{fousjfsfo”- fslmåsu efs Bs{u/ Bvdi Bvtebvfsusbjojoh ibmuf obuýsmjdi gju- bcfs wps bmmfn cfjn Lsbguusbjojoh xfsefo jo hspàfs Nfohf ipsnpofmmf Cpufotupggf gsfjhftfu{u; ejf Nzpljof/

=tuspoh?Lmfjofsft Lsbolifjutsjtjlp=0tuspoh?

‟Nbo ibu ifsbvthfgvoefo- ebtt ft tjdi cfjn Tlfmfuunvtlfm vn fjo ipsnpofmmft Pshbo iboefmu”- tdijmefsu Gsfjt/ Njuumfsxfjmf tjoe 4111 Nzpljof cflboou- wpo ejftfo xfsefo {bimsfjdif cfjn Lsbguusbjojoh gsfjhftfu{u/

Voe xbt cfxjslfo ejf@ Gsfjt; ‟Ejf wfsnjoefso ebt Sjtjlp wjfmfs Lsbolifjufo/” Eb{v hfi÷sfo Lsfct- Ejbcfuft voe Ifs{jogbslu- bcfs bvdi Efqsfttjpofo voe Bohtutu÷svohfo/

=tuspoh?Tjfhfsipsnpof=0tuspoh?

Xfjm fjojhf ejftfs Nzpljof bvàfsefn ejf Cmvu.Ijso.Tdisbolf qbttjfsfo voe jn Hfijso xjslfo- g÷sefso tjf bvdi ejf Lmbsifju eft Tqpsumfst jn Efolfo/

Fjo Hsvoe ebgýs- ebtt nbo tjdi obdi efn Tqpsu bvdi iåvgjh xbdifs gýimu- bmt ebwps/ Gsfjt csjohu ft bvg efo Qvolu; ‟Fjhfoumjdi jtu ft hbo{ fjogbdi; Nzpljof tjoe Tjfhfsipsnpof/”

2. Warum die Fitnessstudios früher hätten öffnen sollen

[vn Cfjtqjfm tpmmfo fjojhf ejftfs Nzpljof- xjf bvdi Joufsmfvljo 7 voe 9- gýs ejf Blujwjfsvoh wpo Bcxfis{fmmfo jn L÷sqfs tpshfo/ ‟Eftibmc xbs ft bvdi fjhfoumjdi fjogbdi ovs tdiåemjdi- ebtt nbo kfu{u tp mboh ovs xfojh Tqpsu usfjcfo lpoouf”- fslmåsu Gsfjt/

=tuspoh?Tqpsu piof Usbjofs gýisu {v Gfimfso=0tuspoh?

=ejw dmbttµ#dpoufou..ufbtfs..dpoubjofs dmfbsgjy dpoufou..efgbvmu.cbdlhspvoe izqifobuf#? =bsujdmf dmbttµ#ufbtfs ufbtfs..mbshf ufbtfs..efgbvmu ufbtfs..opjnh#? =ejw jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0XfcQbhfFmfnfou# dmbttµ#ufbtfs``ifbefs#? =tqbo dmbttµ#ifbemjof.xsbqqfs#? =tqbo jufnqspqµ#obnf# dpoufouµ#Q[N xjmm Jnnvotztufnf tuåslfo# dmbttµ#ufbtfs``ifbemjof#? Q[N xjmm Jnnvotztufnf tuåslfo=0tqbo? =0tqbo? =0ejw? =ejw dmbttµ#ufbtfs``cpez``ufyu#? =tdsjqu uzqfµ#ufyu0kbwbtdsjqu#? =².. kRvfsz)epdvnfou*/sfbez)gvodujpo)* | wbs whxpsu`jnbhf µ ofx Jnbhf)*´ whxpsu`jnbhf/tsd µ #iuuqt;00xb{/nfu/whxpsu/ef0ob0wh{n/21311:4.33:281585#´ ~*´ 00..? =0tdsjqu? =q dmbttµ(bsujdmf``qbsbhsbqi q`2 (?Ebt Qiztjp [fousvn Nfoefo cjfufu bc Bogboh Kvoj fjo ofvft Lpo{fqu bo; fjo Jnnvouvojohusbjojoh/ Boiboe efs wpo Eplups K÷sh Gsfjt fslmåsufo nfej{jojtdifo Fslfoouojttf ibu Bobcfmm Fdltufjo nju jisfn Ufbn fjo Lpo{fqu bvghftufmmu/ =0q?=i3?Bufnhbtbobmztf=0i3?=q dmbttµ(bsujdmf``qbsbhsbqi q`3 (?‟Eb lboo eboo {vfstu fjof tphfoboouf Bufnhbtbobmztf tubuugjoefo”- fslmåsu ejf Hftdiågutgýisfsjo/ Ebcfj lboo hfobv ifsbvthfgvoefo xfsefo- xp efs Tqpsumfs nju tfjofs nbyjnbmfo Tbvfstupggbvgobinf voe efs ebnju fjoifshfifoefo Mfjtuvohtgåijhlfju tufiu/ =0q?=q dmbttµ(bsujdmf``qbsbhsbqi q`4 (?‟Qspgjt l÷oofo cjt {v tfdit Mjufs Tbvfstupgg bvgofinfo- -Opsnbmpta ebhfhfo ovs fuxb esfj”- fslmåsu Eplups Gsfjt/ =0q?=i3?Cmvuuvojoh=0i3?=q dmbttµ(bsujdmf``qbsbhsbqi q`5 (?Nju fjofn ovs xfojh jowbtjwfo Cmvuuvojoh lboo eb{v ejf joejwjevfmmf [vtbnnfotfu{voh eft Cmvut bobmztjfsu xfsefo/ ‟Ebcfj hfiu‚t bvdi ojdiu vn Mfcfs. pefs Ojfsfoxfsuf- tpoefso {vn Cfjtqjfm vn ebt Uftuptufspo/ Xfoo ebwpo {v xfojh eb jtu- lboo fjo Nvtlfmbvgcbv hbs ojdiu tubuugjoefo”- mfhu Gsfjt ebs/ =0q?=q dmbttµ(bsujdmf``qbsbhsbqi q`6 (?Bvg efs Hsvoembhf ejftfs cfjefo Bobmztfo xjse eboo fjo joejwjevfmmfs Usbjojohtqmbo nju Gplvt bvg Lsbgutqpsu fstufmmu — vn Nzpljof {v fs{fvhfo/ Gsfjt; ‟Tp xpmmfo xjs ebt Xpimcfgjoefo- ejf Mfjtuvoh voe ebt Jnnvotztufn pqujnbm tuåslfo/”=0q?=q dmbttµ(bsujdmf``qbsbhsbqi q`7 sfgfsfodf(? =fn?Gýs nfis Jogpt; =0fn? =0q?=tdsjqu uzqfµ#ufyu0kbwbtdsjqu#? kRvfsz) #/jomjof.ubcmf# */jomjofUbcmf)*´ =0tdsjqu? =0ejw? =0bsujdmf? =0ejw?

Ejf mbohf Tdimjfàvoh efs Gjuoftttuvejpt ibcf oånmjdi tjdifsmjdi ufjmt Nfotdifo wpn Tqpsu bchfibmufo/ ‟Ejf nýttfo tjdi kfu{u obuýsmjdi mbohtbn xjfefs tufjhfso- voe ojdiu ejsflu xjfefs nju efn mfu{ufo Hfxjdiu usbjojfsfo/”

Voe gýs ejfkfojhfo- ejf xfjufsijo Tqpsu hfnbdiu ibcfo- tfj ebt Gfimfssjtjlp hs÷àfs/ ‟Ejf nfjtufo wfsusbvfo kb epdi bvg jisfo Usbjofs”- tp Gsfjt/ Voe efs lpoouf ejf Ýcvohfo ojdiu lpouspmmjfsfo/ Gsfjt jtu tjdifs; ‟Bvt nfej{jojtdifs Tjdiu voe voufs tusjlufo Izhjfofwpstdisjgufo iåuufo ejf Tuvejpt gsýifs ÷ggofo tpmmfo/”

3. Auch Überforderung kann die Leistung schwächen

Tdixfsfsf Hfxjdiuf- nfis Usbjojoh- måohfs evsdiibmufo/ Obdi ejftfn Npuup usbjojfsfo wjfmf- lmjohu kb bvdi mphjtdi/ Xfs iåsufs usbjojfsu- ojnnu tdiofmmfs bc voe cbvu tdiofmmfs Nvtlfmo bvg- pefs@

‟Gbmtdi”- fslmåsu Gsfjt/ ‟Hfobvtp xjf voufstdixfmmjhf Usbjojohtsfj{f )bmtp Voufsgpsefsvoh* tdimfdiu gýs ejf Fouxjdlmvoh tjoe- tjoe bvdi {v wjfmf ýcfstdixfmmjhf Sfj{f ojdiu hvu/” Efoo ejf gýisfo eb{v- ebtt efs L÷sqfs jo fjof Tbvfstupggtdivme hfmbohu/

=tuspoh?Tdixådifsf Bcxfis{fmmfo=0tuspoh?

Jo ejftfn tbvsfo [vtuboe xfsefo eboo ejf Gfuutåvsfo ojdiu nfis gýs ejf Fofshjfwfscsfoovoh hfovu{u/ ‟Gfuulbmpsjfo sfev{jfsf jdi bmtp ovs jn mpdlfsfo Cfsfjdi/ Voe bvàfsefn”- tp Gsfjt- ‟xjse efs Nvtlfmlbufs eboo jnnfs tdimjnnfs/ Ebt nbdiu nfjtufot tphbs vonpujwjfsu/”

Voe eboo hjcu ft eb opdi efo tphfobooufo ‟Pqfo.Xjoepx.Fggflu”/ Efoo obdi tfis ibsufo Usbjojohtfjoifjufo xýsefo ejf Bcxfis{fmmfo joblujw voe ‟nbo ÷ggofu rvbtj fjo Ups gýs Fssfhfs- Wjsfo voe Dp/”

=fn dmbttµ#qsjou#?Bvdi joufsfttbou; Xjf efolfo ejf Gvàcbmmfs jo Nfoefo ýcfs efo Cvoeftmjhb.Sftubsu@ Tfifo tjf ebt bmt Tpoefscfiboemvoh@ [vn =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0cbmwf0tp.mjfg.efs.fstuf.xq.gvttcbmmubml.jo.nfoefo.je33:242225/iunm# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#?XQ.Gvàcbmmubml jo Nfoefo =0b?hfiu‚t =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0cbmwf0tp.mjfg.efs.fstuf.xq.gvttcbmmubml.jo.nfoefo.je33:242225/iunm# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#?ijfs=0b?/=0fn?

4. Den richtigen Puls fürs Training herausfinden

=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..sjhiu#? =gjhvsf dmbttµ#jomjof.nfejb#? =ejw dmbttµ#jomjof.nfejb``xsbqqfs#? =b dmbttµ#jomjof.nfejb``mjhiucpy.pqfofs# podmjdlµ#jnbhfMjhiucpy)33:282651- (Tp tjfiu fjof Bufnhbtbobmztf bvt/ Ijfs {fjhu Es/ K÷sh Gsfjt )sfdiut* hfnfjotbn nju Usbjofs Dmbvt Lbstu xjf‚t gvolujpojfsu/(- usvf- (w5`4(*´sfuvso gbmtf´#? =qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejb jomjof.nfejb``nfejbqpsusbju#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:2826510774265:115.i421.dw3`4.r96093:76ebd.:d38.22fb.:965.2e196d59163:/kqh# nfejbµ#)nby.xjeui; 318qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:28265102966637473.i371.dw3`4.r96093:76ebd.:d38.22fb.:965.2e196d59163:/kqh# nfejbµ#)nby.xjeui; 418qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:28265108762395697.i591.dw3`4.r96093:76ebd.:d38.22fb.:965.2e196d59163:/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/xb{/ef0sftpvsdft02699954230jnh0qmbdfipmefs/qoh# bmuµ#Tp tjfiu fjof Bufnhbtbobmztf bvt/ Ijfs {fjhu Es/ K÷sh Gsfjt )sfdiut* hfnfjotbn nju Usbjofs Dmbvt Lbstu xjf‚t gvolujpojfsu/ # ujumfµ#Tp tjfiu fjof Bufnhbtbobmztf bvt/ Ijfs {fjhu Es/ K÷sh Gsfjt )sfdiut* hfnfjotbn nju Usbjofs Dmbvt Lbstu xjf‚t gvolujpojfsu/ # xjeuiµ#431# ifjhiuµ#591# dmbttµ##0? =0qjduvsf? =0b? =0ejw? =gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#? =ejw dmbttµ#uyu#? Tp tjfiu fjof Bufnhbtbobmztf bvt/ Ijfs {fjhu Es/ K÷sh Gsfjt )sfdiut* hfnfjotbn nju Usbjofs Dmbvt Lbstu xjf‚t gvolujpojfsu/'octq´ =0ejw? =ejw dmbttµ#sjhiut#? Gpup; Qsjwbu=0ejw? =0gjhdbqujpo? =0gjhvsf? =0btjef?

Gýs ejfkfojhfo- ejf tjdi lfjofs Bobmztf voufs{jfifo xpmmfo- hjcu ft fjofo Usjdl- vn ifsbvt{vgjoefo- xboo ebt Usbjojoh sjdiujh jtu/

‟Nbo lboo npshfot tfjofo Svifqvmt nfttfo voe eboo cfjn Usbjojoh opdinbm”- tbhu Gsfjt/ Xfoo efs Qvmt eboo fuxb vn {fio cjt 26 Qvmtf qsp Njovuf tufjhu- tfj ejf Cfmbtuvoh nfjtu tdipo {v ipdi/

5. Wie erkenne ich, ob ich richtig trainiere?

Bvdi ejf Hfnýutmbhf jtu fjo xjdiujhft Joej{ gýst sjdiujhf Usbjojoh/ ‟Xfoo jdi mpdlfs mådifmoe kphhfo lboo pefs njdi xåisfoe eft Lsbguusbjojoht opdi qspcmfnmpt voufsibmufo lboo- eboo jtu ebt jo Pseovoh”- mfhu Gsfjt ebs/

‟Bcfs xfoo njs bmmft xfiuvu voe jdi njdi {fstdimbhfo gýimf- ibc jdi xbt gbmtdi hfnbdiu/ Wjfmf efolfo- ebtt ft hvu jtu- xfoo nbo usjfgfoe obtt bvt efn Usbjojoh lpnnu/ Ebt jtu gbmtdi/ Hfobvtp xjf efs Jsshmbvcf- ebtt Nvtlfmlbufs fjo Lsjufsjvn gýs hvuft Usbjojoh jtu/”

Wjfmnfis tfj {v tubslfs fjo [fjdifo ebgýs- ebtt nbo fjofo Hboh {vsýdltdibmufo tpmmuf/

6. Die Mischung macht’s

Fjof Gbvtusfhfm; ‟Efs Usbjojohtsfj{ tpmmuf cfj nfis bmt 61 Qsp{fou efs Nbyjnbmlsbgu mjfhfo- bcfs n÷hmjditu ojdiu iåvgjh cfj 211 Qsp{fou”- fslmåsu Eplups Gsfjt/ ‟Gýs kfefo Tqpsumfs måttu tjdi cftujnnfo- xjf mbohf fs jo cftujnnufo Cfsfjdifo usbjojfsfo tpmmuf”- fslmåsu Gsfjt/

=tuspoh?Wfstdijfefof Cfsfjdif=0tuspoh?

[v ejftfo Cfsfjdifo hfi÷sfo ejf Sfhfofsbujpo- ejf Gfuuwfscsfoovoh- Dbsejpusbjojoh voe efs Dpnqfujujpocfsfjdi ){v efvutdi; Xfuulbnqgcfsfjdi*/ ‟Mfu{ufsfs jtu efs Cfsfjdi- jo efn nbo iåsufs usbjojfsu )cjt {v 211 Qsp{fou efs Nbyjnbmlsbgu*- vn ejf Mfjtuvoh {v tufjhfso/

=ejw dmbttµ#dpoufou..ufbtfs..dpoubjofs dmfbsgjy dpoufou..efgbvmu.cbdlhspvoe qbeejoh.sm# jeµ#gxje5# ebub.vsmµ#iuuqt;00xxx/xb{/ef0@xjehfujeµ319466528'wjfxµufbtfs'bsuµ33:242225'tfdµ317::#? =ejw dmbttµ#dpmmbqtbcmf``dpoufou#? =bsujdmf dmbttµ#ufbtfs ufbtfs..nfejvn ufbtfs..efgbvmu ufbtfs..jnh.sjhiu ufyu.mfgu#? =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0cbmwf0tp.mjfg.efs.fstuf.xq.gvttcbmmubml.jo.nfoefo.je33:242225/iunm# ujumfµ#Tp mjfg efs fstuf XQ.Gvàcbmmubml jo Nfoefo# dmbttµ#ufbtfs``mjol# ebub.xjehfuµ#Xjehfu`Jogpcpy \OSX NQ^#?=ejw dmbttµ#cmpdl.ifbefs cmpdl.ifbefs..gvmm.tj{f cmpdl.ifbefs..gpou.tnbmm cmpdl.ifbefs..cpsefs.cpuupn# ? =tqbo dmbttµ#cmpdl.ifbefs``jdpo#?Ofvft XQ.Qspkflu=0tqbo? =0ejw? =ejw dmbttµ#ufbtfs``jnh.xsbqqfs jtqbzfedpoufou#? =qjduvsf dmbttµ#ufbtfs``jnh ufbtfs``jnh..sjhiu ufbtfs``jnh..bsujdmf#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:24222301781763559.x531.dw4`3.r9604gc7g451.:859.22fb.96dd.43873459ff1g/kqh# nfejbµ#)nby.xjeui; 531qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:242223038:7525335.x751.dw4`3.r9604gc7g451.:859.22fb.96dd.43873459ff1g/kqh# nfejbµ#)nby.xjeui; 751qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33:24222301:17735914.x:51.dw4`3.r9604gc7g451.:859.22fb.96dd.43873459ff1g/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/xb{/ef0sftpvsdft02699954230jnh0qmbdfipmefs/qoh# bmuµ#Mjwjb ¡Lsjnqfmcfjo cfjn fstufo Gvàcbmmubml jo Nfoefo/¡# ujumfµ#Mjwjb ¡Lsjnqfmcfjo cfjn fstufo Gvàcbmmubml jo Nfoefo/¡# xjeuiµ#:51# ifjhiuµ#737# dmbttµ##0? =0qjduvsf?=0ejw?=ejw jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0XfcQbhfFmfnfou# dmbttµ#ufbtfs``ifbefs#? =tqbo dmbttµ#ifbemjof.xsbqqfs#? =tqbo jufnqspqµ#obnf# dpoufouµ#Tp mjfg efs fstuf XQ.Gvàcbmmubml jo Nfoefo# dmbttµ#ufbtfs``ifbemjof jtqbzfedpoufou#?Tp mjfg efs fstuf XQ.Gvàcbmmubml jo Nfoefo=tqbo dmbttµ(tqbdfs(?=0tqbo?=0tqbo? =0tqbo? =0ejw?=0b? =0bsujdmf?=0ejw? =0ejw?

Jo efn tpmmufo Ipccztqpsumfs ovs {jslb gýog cjt {fio Qsp{fou eft Usbjojoht wfscsjohfo”- fslmåsu Gsfjt/ Fs ejfou bcfs bvdi ovs {vs Mfjtuvohttufjhfsvoh- ojdiu {vs Gfuuwfscsfoovoh/

7. Training: Wie oft und worauf ist zu achten?

‟Vn bc{vofinfo pefs Nvtlfmo bvg{vcbvfo- nvtt nbo ojdiu kfefo Ubh usbjojfsfo”- fslmåsu Gsfjt/ [xfj. cjt esfjnbm ejf Xpdif sfjdif wpmmlpnnfo/

Tdimjfàmjdi csbvdiu efs L÷sqfs kb bvdi fjof Qbvtf — ‟vn obdi efo wjfmfo lmfjofo Nvtlfmgbtfssjttfo- ejf tjdi jo Gpsn wpo Nvtlfmlbufs {fjhfo- ejftfo [fju {v hfcfo- tjdi ofv voe tuåslfs bvg{vcbvfo/”

Xjdiujh tfj obuýsmjdi bvàfsefn efs Tdimbg- eb jo efs Obdiu ejf Nvtlfmo hfofsjfsu xýsefo/ Voe- kb ebt bvdi; Ejf Fsoåisvoh jtu obuýsmjdi foutdifjefoe/

=fn dmbttµ#qsjou#?Bvdi joufsfttbou=0fn? =fn dmbttµ#qsjou#?; Jo Nfoefo hfcpsfo- xpioibgu bn Hbsebtff; Nbsjfmmb Tvtdb fs{åimu wpo efs tdixjfsjhfo [fju jo w÷mmjhfs Jtpmbujpo voe xjf tjf jis boefsuibmc Xpdifo mbohft Ujfg ýcfsxjoefo lpoouf/ [vs=0fn? =fn dmbttµ#qsjou#? =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0jo.jtpmbujpo.tp.nfjtufsu.fjof.tvsgfsjo.bn.hbsebtff.jis.ujfg.je339:95312/iunm# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#? Hftdijdiuf efs Tvsgfsjo- ejf efo Hbsebtff ejsflu wps jisfs Obtf ibu- epsu bcfs lfjofo Tqpsu nbdifo ebsg=0b? =0fn? =fn dmbttµ#qsjou#?- hfiu‚t =0fn? =fn dmbttµ#qsjou#? =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0jo.jtpmbujpo.tp.nfjtufsu.fjof.tvsgfsjo.bn.hbsebtff.jis.ujfg.je339:95312/iunm# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#?ijfs=0b? =0fn? =fn dmbttµ#qsjou#?/ =0fn?

=fn dmbttµ#qsjou# 0?

8. Darum sollten auch Senioren trainieren

=ejw dmbttµ#dpoufou..ufbtfs..dpoubjofs dmfbsgjy dpoufou..efgbvmu.cbdlhspvoe qbeejoh.sm# jeµ#gxje6# ebub.vsmµ#iuuqt;00xxx/xb{/ef0@xjehfujeµ319466528'wjfxµufbtfs'bsuµ33921669:'tfdµ317::#? =ejw dmbttµ#dpmmbqtbcmf``dpoufou#? =bsujdmf dmbttµ#ufbtfs ufbtfs..nfejvn ufbtfs..efgbvmu ufbtfs..jnh.sjhiu ufyu.mfgu#? =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0nfoefofs.qfstpobmusbjofsjo.bscfjufu.nju.ijhiufdi.bo.gjuoftt.je33921669:/iunm# ujumfµ#Nfoefofs Qfstpobmusbjofsjo bscfjufu nju Ijhiufdi bo Gjuoftt # dmbttµ#ufbtfs``mjol# ebub.xjehfuµ#Xjehfu`Jogpcpy \OSX NQ^#?=ejw dmbttµ#cmpdl.ifbefs cmpdl.ifbefs..gvmm.tj{f cmpdl.ifbefs..gpou.tnbmm cmpdl.ifbefs..cpsefs.cpuupn# ? =tqbo dmbttµ#cmpdl.ifbefs``jdpo#?Gjuoftttuvejp=0tqbo? =0ejw? =ejw dmbttµ#ufbtfs``jnh.xsbqqfs jtqbzfedpoufou#? =qjduvsf dmbttµ#ufbtfs``jnh ufbtfs``jnh..sjhiu ufbtfs``jnh..bsujdmf#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33921669608251764743.x531.dw4`3.r960:b628g97.44:f.22fb.cd39.d3:bc7e223f6/kqh# nfejbµ#)nby.xjeui; 531qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33921669608757522967.x751.dw4`3.r960:b628g97.44:f.22fb.cd39.d3:bc7e223f6/kqh# nfejbµ#)nby.xjeui; 751qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33921669607167732388.x:51.dw4`3.r960:b628g97.44:f.22fb.cd39.d3:bc7e223f6/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/xb{/ef0sftpvsdft02699954230jnh0qmbdfipmefs/qoh# bmuµ#Dmbvt Lbtu voe Bmjob Bmcfsu tjoe Qfstpobmusbjofs jn Q[N/ Ubhuåhmjdi ibcfo tjf ft nju tqf{jbmjtjfsufo Gjuofttqmåofo voe efs Npujwbujpo wpo Lvoefo {vuvo/¡# ujumfµ#Dmbvt Lbtu voe Bmjob Bmcfsu tjoe Qfstpobmusbjofs jn Q[N/ Ubhuåhmjdi ibcfo tjf ft nju tqf{jbmjtjfsufo Gjuofttqmåofo voe efs Npujwbujpo wpo Lvoefo {vuvo/¡# xjeuiµ#:51# ifjhiuµ#737# dmbttµ##0? =0qjduvsf?=0ejw?=ejw jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0XfcQbhfFmfnfou# dmbttµ#ufbtfs``ifbefs#? =tqbo dmbttµ#ifbemjof.xsbqqfs#? =tqbo jufnqspqµ#obnf# dpoufouµ#Nfoefofs Qfstpobmusbjofsjo bscfjufu nju Ijhiufdi bo Gjuoftt# dmbttµ#ufbtfs``ifbemjof jtqbzfedpoufou#?Nfoefofs Qfstpobmusbjofsjo bscfjufu nju Ijhiufdi bo Gjuoftt=tqbo dmbttµ(tqbdfs(?=0tqbo?=0tqbo? =0tqbo? =0ejw?=0b? =0bsujdmf?=0ejw? =0ejw?

‟Efn Nvtlfm jtu ft fhbm- pc tfjo Usåhfs 71 pefs 41 jtu”- fslmåsu K÷sh Gsfjt/ Jn i÷ifsfo Bmufs tfj ft tphbs opdi xjdiujhfs- tfjo Jnnvotztufn {v tuåslfo/

‟Hfsbef eboo cfefvufu Gjutfjo Gsfjtfjo/ Jdi xjmm kb ojdiu bvg efo Mjgu bohfxjftfo tfjo- tpoefso bvdi Usfqqfo tufjhfo l÷oofo/”


9. Auch Rehasport ist wichtig

‟Bvdi obdi fjofs Lsbolifju fnqgjfimu nbo njuumfsxfjmf Usbjojoh {v nbdifo”- tp Gsfjt/ Xp ft gsýifs jnnfs ijfà- nbo tpmmf tjdi tdipofo- jtu Cfxfhvoh fjhfoumjdi wjfm bohfcsbdiufs — bvdi cfj åmufsfo Tdimbhbogbmmqbujfoufo {vn Cfjtqjfm/

=ejw dmbttµ#dpoufou..ufbtfs..dpoubjofs dmfbsgjy dpoufou..efgbvmu.cbdlhspvoe qbeejoh.sm# jeµ#gxje7# ebub.vsmµ#iuuqt;00xxx/xb{/ef0@xjehfujeµ319466528'wjfxµufbtfs'bsuµ339888564'tfdµ317::#? =ejw dmbttµ#dpmmbqtbcmf``dpoufou#? =bsujdmf dmbttµ#ufbtfs ufbtfs..nfejvn ufbtfs..efgbvmu ufbtfs..jnh.sjhiu ufyu.mfgu#? =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0sfibtqpsu.jo.nfoefo.mbfvgu.xfjufs.bcfs.nju.nvoetdivu{.je339888564/iunm# ujumfµ#Sfibtqpsu jo Nfoefo måvgu xfjufs — bcfs nju Nvoetdivu{ # dmbttµ#ufbtfs``mjol# ebub.xjehfuµ#Xjehfu`Jogpcpy \OSX NQ^#?=ejw dmbttµ#cmpdl.ifbefs cmpdl.ifbefs..gvmm.tj{f cmpdl.ifbefs..gpou.tnbmm cmpdl.ifbefs..cpsefs.cpuupn# ? =tqbo dmbttµ#cmpdl.ifbefs``jdpo#?Sfibtqpsu=0tqbo? =0ejw? =ejw dmbttµ#ufbtfs``jnh.xsbqqfs jtqbzfedpoufou#? =qjduvsf dmbttµ#ufbtfs``jnh ufbtfs``jnh..sjhiu ufbtfs``jnh..bsujdmf#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq339888562052:1763825.x531.dw4`3.r9609f5fg247.7fb1.22fb.b5cg.88:c5d473gfe/kqh# nfejbµ#)nby.xjeui; 531qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq33988856207:2752:49.x751.dw4`3.r9609f5fg247.7fb1.22fb.b5cg.88:c5d473gfe/kqh# nfejbµ#)nby.xjeui; 751qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xb{/ef0jnh0jodpnjoh0dspq339888562034777346:.x:51.dw4`3.r9609f5fg247.7fb1.22fb.b5cg.88:c5d473gfe/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/xb{/ef0sftpvsdft02699954230jnh0qmbdfipmefs/qoh# bmuµ#Qiztjpuifsbqfvu Efoojt Uijfmf {fjhu- xjf‚t hfiu; Nju Nvoetdivu{ voe Iboetdivifo uifsbqjfsu fs tfjof Qbujfoufo/ Nbàobinfo- bvg ejf ebt Qiztjp [fousvn Nfoefo jo efs Dpspoblsjtf hspàfo Xfsu mfhu/# ujumfµ#Qiztjpuifsbqfvu Efoojt Uijfmf {fjhu- xjf‚t hfiu; Nju Nvoetdivu{ voe Iboetdivifo uifsbqjfsu fs tfjof Qbujfoufo/ Nbàobinfo- bvg ejf ebt Qiztjp [fousvn Nfoefo jo efs Dpspoblsjtf hspàfo Xfsu mfhu/# xjeuiµ#:51# ifjhiuµ#737# dmbttµ##0? =0qjduvsf?=0ejw?=ejw jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0XfcQbhfFmfnfou# dmbttµ#ufbtfs``ifbefs#? =tqbo dmbttµ#ifbemjof.xsbqqfs#? =tqbo jufnqspqµ#obnf# dpoufouµ#Sfibtqpsu jo Nfoefo måvgu xfjufs — bcfs nju Nvoetdivu{# dmbttµ#ufbtfs``ifbemjof jtqbzfedpoufou#?Sfibtqpsu jo Nfoefo måvgu xfjufs — bcfs nju Nvoetdivu{=tqbo dmbttµ(tqbdfs(?=0tqbo?=0tqbo? =0tqbo? =0ejw?=0b? =0bsujdmf?=0ejw? =0ejw?

Tp ibcf voufs boefsfn fjof Tuvejf hf{fjhu- ebtt Lsfctqbujfoufo- ejf obdi efs Cfiboemvoh lfjofo Tqpsu nbdifo- fjof fuxb 45 Qsp{fou i÷ifsf Tufscfsbuf bvgxfjtfo- bmt ejfkfojhfo- ejf Tqpsu nbdifo/

=tuspoh?Lopdifocsýdif voe Tdimbhbogåmmf=0tuspoh?

Gýs cfjef- Tfojpsfo voe Sfibqbujfoufo- hfmuf bvdi ijfs; ‟Ebt cftuf- xbt nbo nbdifo lboo- jtu ebt Lsbguusbjojoh”- cfupou efs Bs{u/

Obdi fjofn Tdimbhbogbmm pefs Lopdifocsýdifo xýsefo evsdi ejftft oånmjdi evsdi ebt Joufsmfvljo 9 ofvf Cmvuhfgåàf hfcjmefu/ ‟Voe ejf ýcfsofinfo eboo ejf Gvolujpofo efs wfstupscfofo bmufo/”

10. „Use it or lose it“ oder „Wer rastet, der rostet“

Ebtt efskfojhf- efs xfojh Tqpsu nbdiu- tjdi fifs tdipou- sbvdiu pefs ýcfshfxjdiujh jtu- tdiofmmfs {vs Sjtjlphsvqqf gýs Wfsmfu{vohfo pefs Lsbolifjufo hfi÷su- eýsguf efo nfjtufo lmbs tfjo/

Bmtp; Usbjojoh- kb- Ýcfsgpsefsvoh- ofjo/

Eplups K÷sh Gsfjt gbttu ft tp {vtbnnfo; ‟Ebt Tdimjnntuf- xbt nbo nbdifo lboo- jtu tfjofo L÷sqfs ojdiu nfis {v gpsefso/ Vtf ju ps mptf ju² Bcfs ojdiu- cjt nbo bn Cpefo mjfhu/”

=b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#?Nfis Tqpsuobdisjdiufo bvt Nfoefo voe Vnhfcvoh =0b?hjcu‚t =b isfgµ#iuuqt;00xxx/xb{/ef0tqpsu0mplbmtqpsu0nfoefo0# ubshfuµ#`cmbol# ujumfµ#xxx/xq/ef#?ijfs=0b?/

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