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Krafttraining ist weit mehr als ein Mittel zur Verbesserung der Ästhetik und Reduktion des Körperfetts. Es bietet zahlreiche gesundheitliche Vorteile, die von der Reduzierung des Verletzungsrisikos bis hin zur Bekämpfung chronischer Krankheiten reichen. Doch welche Argumente sprechen konkret für Krafttraining und gibt es überhaupt Gegenargumente?
1. Verletzungsrisiko Krafttraining kann akute Sportverletzungen um ein Drittel und Überlastungsverletzungen um fast die Hälfte reduzieren (Lauersen et al., 2014). Die relative Beinkraft ist bei verletzten Athleten signifikant niedriger als bei unverletzten (Case et al., 2020). Auch bei der Rehabilitation, etwa nach Kreuzbandverletzungen, spielt Krafttraining eine entscheidende Rolle (Welling et al., 2020; Ericsson et al., 2013; Grindem et al., 2016).
2. Leistungsfähigkeit Krafttraining verbessert die Leistungsfähigkeit in den meisten Sportarten. Es steigert die Kraftentwicklungsrate, Sprung- und Sprintfähigkeit sowie die Laufökonomie (Rodriguez-Rosell et al., 2018; Seitz et al., 2014; Keiner et al., 2014; Storen et al., 2008).
3. Sterblichkeitsrate Eine Meta-Analyse mit 370.256 Teilnehmern zeigte, dass Widerstandstraining die Gesamtmortalität um 21 % und in Kombination mit Ausdauertraining sogar um 40 % senkt (Saeidifard et al., 2019). Höhere Muskelkraft ist mit einem geringeren Sterberisiko verbunden (Garcia-Hermoso et al., 2018).
4. Krebs Patienten mit höherer körperlicher Aktivität nach einer Krebsdiagnose haben ein deutlich geringeres Risiko für krebsspezifische Sterblichkeit und Rückfälle (Ruiz-Casado et al., 2017; Stamatakis et al., 2018; Cormie et al., 2017; Hayes et al., 2019). Krafttraining reduziert insbesondere das Risiko für Darm- und Nierenkrebs (Mazzilli et al., 2019).
5. Schwangerschaft Körperliche Aktivität während der Schwangerschaft senkt das Risiko für Depressionen, Schwangerschaftsdiabetes und Präeklampsie und fördert eine gesündere Gewichtszunahme (Marín-Jiménez et al., 2021). Der Geburtsvorgang wird erleichtert, und es kommt seltener zu periduralen Anästhesien (Schäfer-Graf et al., 2018; Thangaratinam et al., 2012; Brown et al., 2018).
6. Arthrose Eine Kombination aus Krafttraining, aerobem Training und Funktionstraining lindert Schmerzen und verbessert die Beweglichkeit bei Arthrose (Dr. C.S. Kampshoff et al., 2018; Rocha et al., 2019; Weng et al., 2022).
7. Osteoporose Hochintensives Krafttraining kann die Knochendichte erhöhen und Leistungsfähigkeit verbessern (Watson et al., 2018). Krafttraining und Stoßübungen fördern die Knochenbildung (Galli et al., 2010).
8. Migräne Krafttraining reduziert die Migränehäufigkeit und Nackenschmerzen, die oft mit Migräne einhergehen (Woldeamanuel & Oliveira, 2022; Ashina et al., 2015; Bragatto et al., 2019; Carvalho et al., 2020).
9. Fibromyalgie Krafttraining reduziert Schmerzen, Müdigkeit, Depressionen und verbessert die Lebensqualität bei Fibromyalgie (Andrade et al., 2018).
10. Chronische untere Rückenschmerzen Krafttraining ist effektiv zur Linderung von Schmerzen und Einschränkungen bei chronischen unteren Rückenschmerzen (Chou et al., 2017; Hayden et al., 2005; Hayden et al., 2021).
11. Depressionen Krafttraining reduziert depressive Symptome unabhängig vom Gesundheitszustand (Gordon et al., 2017; O’Connor et al., 2010; Gordon et al., 2018).
12. Sarkopenie Krafttraining hilft, den Muskelabbau im Alter zu verlangsamen und die Mobilität und Unabhängigkeit zu erhalten (Wingwood et al., 2021; Kemmler et al., 2020; Vikberg et al., 2019).
13. Kardiovaskuläre Erkrankungen Krafttraining senkt das Risiko für Herz-Kreislauf-Erkrankungen und Bluthochdruck (Momma et al., 2022; Giovannucci et al., 2021; Shailendra et al., 2022; Correia et al., 2023).
14. Diabetes
Muskelmasse und -kraft verbessern die Blutzuckerkontrolle und Insulinempfindlichkeit (Aguiar et al., 2014). Eine Studie mit 32.002 US-Männern zeigte, dass 150 Minuten Krafttraining pro Woche das Risiko für Typ-2-Diabetes um 34 % senkt, Ausdauertraining um 52 % und die Kombination beider um 59 % (Grøntved et al., 2012). Ähnliche Ergebnisse wurden bei Frauen gefunden (Grøntved et al., 2014; Shiroma et al., 2017).
15. Schlaf
Ausreichender Schlaf ist essenziell für die Gesundheit. Schlafstörungen erhöhen das Risiko für Herz-Kreislauf-Erkrankungen und Depressionen und führen zu Tagesmüdigkeit (St-Onge et al., 2016; Sabanayagam & Shankar, 2010). Krafttraining verbessert die subjektive Schlafqualität besser als pharmakologische Behandlungen (Kovacevic et al., 2018; Winkler et al., 2014).
16. Gewebe
Knorpel: Muskelmasse beeinflusst die Knorpelgesundheit. Stärkere Oberschenkelmuskeln können nach Meniskusoperationen das Risiko für arthrotische Veränderungen senken (Hudelmaier et al., 2003; Ericsson et al., 2019).
Sehnen: Sehnen passen sich an hohe Belastungen an und können durch Krafttraining gestärkt werden, was bei Tendinopathien hilfreich ist (Murphy et al., 2018; Radovanović et al., 2022).
17. Gewicht / Körperfettanteil reduzieren
Krafttraining hilft beim Abnehmen, indem es den Körperfettanteil und das viszerale Fett reduziert und die Insulinsensitivität verbessert (Wewege et al., 2022; Aguiar et al., 2014). Kombinationen aus Krafttraining und Kalorienrestriktion sind am effektivsten (Lopez et al., 2022).
18. Beweglichkeit
Krafttraining kann die Beweglichkeit ebenso gut wie Dehnübungen verbessern (Afonso et al., 2021). Eine Studie zeigte, dass sorgfältig konzipiertes Krafttraining die Beweglichkeit effektiv steigern kann (Morton et al., 2011).
Zusammenfassend lässt sich sagen, dass Krafttraining aufgrund seines breiten Nutzens für die Gesundheit möglicherweise unverzichtbar ist. Es bietet eine kosteneffiziente und sichere Methode zur Erhaltung und Verbesserung der Gesundheit.
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