Gesund abnehmen mit dem richtigen Sport

 

Sport unterstützt das Abnehmen!

Sport unterstützt das Abnehmen!

Sport zum Abnehmen

 

Bewegung und Sport werden, je länger eine Diät dauert, zunehmend interessanter. Denn durch diese Aktivitäten wird die Muskulatur gestärkt und der Stoffwechsel noch weiter angeregt. Das Abnehmen ohne Sport funktioniert zu Beginn einer Diät meist recht gut. Das habe ich persönlich durch die Abnahme von 33 kg in 12 Monaten feststellen können. Doch ist man an einem Punkt angelangt, an dem man nur mit einer Ernährungsumstellung nicht mehr so weiter kommt, wie man sich das vorstellt.

 

Die Gewichtsabnahme stagniert, man bekommt das Gefühl, das nichts mehr geht. Alle Disziplin und Konsequenz in der Ernährung wirken nicht mehr. Man tritt auf der Stelle herum, ohne weitere Aussicht auf Erfolg.

 

Deshalb sollte spätestens dann auch etwas Sport zum Einsatz kommen. Hierbei geht es aber auf keinen Fall um Hochleistungssport. Auch ich war nie ein Freund von sportlichen Aktivitäten. Aber in den 12 Monaten, in denen ich 33kg abgenommen habe, fühlte ich mich von Monat zu Monat zunehmend vitaler. Mittlerweile verspüre ich einen inneren Drang (unbewusst) noch etwas mehr dafür zu tun, um mein Ziel, das Wunschgewicht noch schneller zu erreichen. Ich will noch aktiver etwas dafür tun. Und was ich ganz wichtig finde, Dir zu sagen, das Gefühl oder der Drang nach Aktivität kam ganz von alleine. Niemand zwingt mich dazu, sondern ich will es!

 

Glaube mir, Dir wird es nach einiger Zeit der Diät und den ersten sichtbaren Erfolgen auch so gehen. Man wird mit der Zeit immer „geiler“ auf den Erfolg.

 

Bewegung baut Stress ab, macht schlanker und hält vor allem auch gesund. So betrachtet, sollte Sport aber kein Zwang zum Hochleistungssport sein, sondern Du solltest Spaß an der Bewegung haben. Denn nur wenn Du Spaß dabei hast, wirst Du am Ende auch Erfolg haben.

Aus diesem Grund möchte ich Dir nun einige Sportarten vorstellen, die auf das gesunde Abnehmen einen günstigen Einfluss haben. Vielleicht ist ja was Passendes für Dich dabei, das Dir gefallen würde.

 

Nordic Walking

 

Ähnlich wie beim Joggen, ist Nordic Walking ein Ausdauersport. Allerdings vergleichbar gelenkschonender und dadurch viel besser für Übergewichtige geeignet. Der Wirkungseffekt bei dieser Art von Bewegung ist deutlich größer, als beim Spazierengehen in strammer Geschwindigkeit. Der Oberkörper wird durch den Einsatz der Stöcke wesentlich mehr dabei gekräftigt. Dadurch werden auch viel mehr Kalorien verbrannt.

Nordic Walking - Ausdauertraining!

Nordic Walking –
Ausdauertraining!

 

Gesundheitliche Vorteile die durch Nordic Walking entstehen:

 

+++ Stärkung des Herz-Kreislaufsystems

+++ Auflösung von Muskelverspannungen im Schulter- und Nackenbereich

+++ Steigerung der körperlichen Sauerstoffversorgung

 

Steigere Deine Ausdauer und erreiche Dein Wohlfühlgewicht mit Nordic Walking. Diese Bewegung ist ideal um Dein Gewicht zu reduzieren und wird Dich dabei unterstützen, gesund abzunehmen. Schon nach 30 Minuten Nordic Walking setzt Dein Körper Endorphine frei, die Dich entspannen werden und dazu beitragen Deine Stimmung aufzuhellen.

 

Zu Beginn solltest Du allerdings ein paar Trainingseinheiten mit einem Trainer absolvieren, um erst mal ein Gefühl dafür zu bekommen und den Einsatz der Stöcke und die richtige Technik zu erlernen. Nordic Walking ist für jeden leicht zu erlernen und danach selbstständig durchzuführen.

 

Du solltest Dein Training langsam beginnen und schrittweise so steigern, so dass Du am Ende auf ca. 30-90 Min. pro Einheit kommst. Empfehlenswert sind dann 2-3 Einheiten pro Woche.

 

 

Fahrradfahren

 

Fahrradfahren - kräftigt die Beinmuskulatur

Fahrradfahren – kräftigt die Beinmuskulatur

Das Fahrrad kennt jeder, auch Du. Jeder hat das Fahrradfahren als Kind gelernt, aber nicht jeder nutzt es regelmäßig, um seinem Körper Gutes zu tun.

Während beim Nordic Walking der Oberkörper trainiert wird, unterstützt das Fahrradfahren die Stärkung des Oberkörpers. Du wirst beweglicher, bekommst mehr Sinn für Koordination und steigerst auch erheblich Deine Kondition. Auch beim Fahrradfahren sollte das Trainingsziel 2-3 Mal pro Woche ca. 30-60 Minuten sein. Da es auch hier eine gelenkschonende Aktivität ist, ist diese für Übergewichtige Menschen ebenfalls gut geeignet.

 

Wenn Du effektiv und gesund Fahrradfahren möchtest, dann brauchst Du das richtige Sportgerät. Lasse Dich am besten in einem Fachgeschäft beraten. Hierbei ist es wichtig abzuklären, wo Du fahren möchtest. (asphaltierte Strecken oder hügeliges Gelände)

 

Das Fahrrad sollte auf Dich und Deinen Körper abgestimmt sein. Das bedeutet die Größe muss passen und Du solltest eine bequeme Sitzposition haben. Aus diesen Gründen solltest Du immer auf eine Probefahrt bestehen, denn Du solltest Dich während Deinem Training immer wohlfühlen. Ein weiterer sehr wichtiger Punkt ist der Schutz vor schweren Kopfverletzungen. Nimm dieses Thema nicht auf die leichte Schulter und trage immer einen Helm, denn Du willst ja „gesund“ abnehmen.

 

 

Schwimmen

 

Schwimmen ist für mich eine der effektivsten Sportarten. Es ist sehr schonend für den ganzen Körper. Das Wasser sorgt bei stark Übergewichtigen für enorme Entlastung durch seinen Auftrieb. Schwimmen ist deshalb eine der effektivsten Sportarten für mich, da hier die gesamte Muskulatur in Aktion ist. Obwohl Du Dich im Wasser wahrscheinlich am wohlsten fühlen wirst, wird Dir der Anfang dennoch ab und an etwas schwer fallen. Dann legst Du eben kleine Pausen ein. Es ist besser Du steigerst Dich langsam, als wenn Du Dich gleich übernimmst. Ziel ist auch hier 2-3 Einheiten pro Woche mit ca. 30-45 Minuten.

 

Gelenkschonend - stärkt Rückenmuskulatur!

Gelenkschonend – stärkt Rückenmuskulatur!

Sollte Dir die richtige Technik fehlen, dann lass sie Dir durch einige Übungsstunden beibringen. Denn wenn die Technik stimmt, kommt auch noch der Spaß dazu. Wenn Du Dich nur quälst, dann verlierst Du sehr schnell die Lust. Und das ist doch sicherlich nicht in deinem Sinne.

 

Wenn Dich Rückenschmerzen in deiner Beweglichkeit einschränken sollten, so ist Rückenschwimmen sehr dafür geeignet die Wirbelsäule zu schonen und im Gegenzug Deine Rückenmuskulatur zu stärken.

 

 

Sport und Trinken

 

Beim Abnehmen solltest Du immer darauf achten das Du Deinem Körper ausreichend Flüssigkeit zuführst. Ganz besonders wichtig ist dies vor allem dann, wenn Du Dein Vorhaben durch Sport noch stärker vorantreiben willst.

Die durch den Sport entstehende Wärme, gibt dein Körper durch das Verdunsten von Schweiß nach außen hin ab. Durch das Schwitzen entsteht ein Flüssigkeitsverlust, den Du durch trinken wieder ausgleichen musst. Dies solltest Du aber rechtzeitig tun, schon bevor Du das Gefühl bekommst Durst zu haben.

Du solltest schon trinken bevor Du mit dem Sport beginnst, auch wenn Du noch keinen Durst verspürst. Denn Dein Körper nimmt die Flüssigkeit während des Sports nur langsam auf. Du solltest Deinen Flüssigkeitshaushalt schon vor Beginn mit 500ml Vorrat auffüllen. Während der körperlichen Aktivität dann in Abständen von 15 Minuten weitere 100-200ml nachlegen. Und nach Beendigung Deines Trainings solltest Du noch einmal 500ml Flüssigkeit zu Dir nehmen.

 

Was Du trinken solltest:

Ausreichend Wasser trinken!

Ausreichend Wasser trinken!

 

Am besten eignet sich Mineralwasser oder etwas Apfelschorle. Besonders empfehlenswert ist kohlensäurearmes oder stilles Mineralwasser. Ein hoher Kohlensäuregehalt kann die Sauerstoffaufnahme im Blut ungünstig beeinflussen. Bei der Verwendung von Apfelsaft solltest Du auf ein Mischungsverhältnis von 1:3 achten, d.h. 1 Teil Apfelsaft mit 3 Teilen Wasser mischen.

 

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