{"id":69092,"date":"2017-02-03T00:00:00","date_gmt":"2017-02-03T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/unkategorisiert\/high-intensity-intervall-training-und-performance\/"},"modified":"2017-02-03T00:00:00","modified_gmt":"2017-02-03T00:00:00","slug":"high-intensity-intervall-training-und-performance","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/","title":{"rendered":"High Intensity Intervall-Training und Performance"},"content":{"rendered":"<p>In Zusammenarbeit mit<em>\u00a0<\/em><a href=\"https:\/\/www.facebook.com\/sportsciencelab\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sport Science Lab<\/a><\/p>\n<p>Im Trainings-Kontext bedeutet \u201eoptimale Stimulation\u201d, dass die Dosis-Wirkungs-Beziehung genau auf die physiologische Anpassung abgestimmt ist. M\u00f6chtest du wissen, wie du deine Ergebnisse maximal verbessern kannst? Das erf\u00e4hrst du in den n\u00e4chsten 90 Sekunden.<\/p>\n<p><iframe loading=\"lazy\" style=\"border: none; overflow: hidden;\" src=\"https:\/\/www.facebook.com\/plugins\/video.php?href=https%3A%2F%2Fwww.facebook.com%2Farenapeople%2Fvideos%2F1823459484576721%2F&amp;show_text=0&amp;width=560\" width=\"560\" height=\"315\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>ANF\u00c4NGER<\/strong><br \/>\nEine Trainingseinheit mit dem Fokus auf der Performance zu planen, ist nicht einfach. Es empfiehlt sich, Methoden anzuwenden, deren Wirksamkeit wissenschaftlich bewiesen sind und dabei verschiedene Herangehensweisen auszuprobieren. HIIT \u2013 High Intensity Intervall-Training \u2013\u00a0 ist so eine, auf wissenschaftlichen Erkenntnissen basierende Technik, die leistungsf\u00f6rderlich sein kann.<\/p>\n<p>F\u00fcr Sportler kann das Training verschiedene Formate annehmen, die eine Bandbreite unterschiedlicher Stimulation liefern. Zun\u00e4chst gilt es, sich zwischen einem fortlaufenden oder einem Intervall-Training zu entscheiden. Wenige Wiederholungen mit hoher Intensit\u00e4t und viele Wiederholungen mit niedriger Intensit\u00e4t k\u00f6nnen jeweils metabolische Funktionen des Herz-Kreislauf-Systems und der Skelettmuskulatur verbessern.<\/p>\n<p><strong>FORTGESCHRITTENE<\/strong><br \/>\nDie HIIT-Methode hat eine lange Forschungsgeschichte und ist schon viel in der Praxis erprobt worden. Wenn du mit deinen Pl\u00e4nen Erfolg haben willst, reicht Erfahrung allein aber nicht aus.<br \/>\nHIIT f\u00fchrt typischerweise zu einer wichtigen Stimulation des kardiopulmonalen Systems. Aber auch andere Faktoren k\u00f6nnen beeinflusst werden wie z.B. die anaerobe glykolytische Energieverteilung, die neuromuskul\u00e4re Belastung sowie die des Bewegungsapparates. W\u00e4hrend diese Wirkungen belegt sind, scheinen neue Forschungsergebnisse darauf hinzudeuten, dass HIIT am effektivsten ist, wenn Sportler sich l\u00e4nger in der \u201croten Zone\u201d aufhalten, indem sie mit einer Intensit\u00e4t von mehr als 90% bei VO2 Max trainieren.<\/p>\n<p><strong>PROFIS<\/strong><br \/>\nDie richtige Intensit\u00e4t ist wichtig, um ein bestimmtes Trainingsvolumen innerhalb einer bestimmten Zeit zu erreichen. HIIT ist zwar ein guter Ansatz, um den K\u00f6rper auf neue Belastungen einzustellen, aber nicht immer der einfachste Weg. Wenn man HIIT besser versteht, \u00e4ndert das oft die Sichtweise auf das eigene Training.<\/p>\n<p>HIIT nutzt drei integrierte Prozesse des Stoffwechsels: ATP und Kreatinphosphat, anaerobe Glykolyse und oxidative Metabolisierung. Um die gew\u00fcnschten Verbesserungen in egal welcher Sportart, von Sprinten bis zum Ausdauersport, zu erzielen, m\u00fcssen diese neun Variablen ber\u00fccksichtigt werden: das Training und die L\u00e4nge der Intensit\u00e4t, Intensit\u00e4t und Dauer der Erholungsphase, Trainingsart, Zahl der Wiederholungen und Zahl der Sets und die Intensit\u00e4t und die Dauer der Erholungsphase zwischen den Sets.<\/p>\n<p><strong>ZUSAMMENFASSUNG<\/strong><br \/>\nMit der HIIT-Methode wirst du einige interessante Ergebnisse erzielen. Eins der Wichtigsten ist die Verl\u00e4ngerung der Verweildauer innerhalb der \u201cT-Grenze\u201d, d.h. die Zeiten, die ein Sportler mit einer Geschwindigkeit von VO2max schwimmen, laufen oder Rad fahren kann. Deshalb ist HIIT, basierend auf wissenschaftlichen Erkenntnissen, eine tolle M\u00f6glichkeit, um seine Ergebnisse zu verbessern.<\/p>\n<p>Mehr herausfinden:\u00a0<a href=\"http:\/\/www.sportsciencelab.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">http:\/\/www.sportsciencelab.uk<\/a>\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In Zusammenarbeit mit\u00a0Sport Science Lab Im Trainings-Kontext bedeutet \u201eoptimale Stimulation\u201d, dass die Dosis-Wirkungs-Beziehung genau auf die physiologische Anpassung abgestimmt ist. M\u00f6chtest du wissen, wie du deine Ergebnisse maximal verbessern kannst? &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":4868,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10142],"tags":[2208,11446,1928],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Intensity Intervall-Training und Performance - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"M\u00f6chtest du wissen, wie du deine Ergebnisse maximal verbessern kannst?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Intensity Intervall-Training und Performance - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"M\u00f6chtest du wissen, wie du deine Ergebnisse maximal verbessern kannst?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-03T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/HIIT.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Arena\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Arena\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/\"},\"author\":{\"name\":\"Arena\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/6ca25b3a59723796d774641b00c169f6\"},\"headline\":\"High Intensity Intervall-Training und Performance\",\"datePublished\":\"2017-02-03T00:00:00+00:00\",\"dateModified\":\"2017-02-03T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/de\/training-technik\/high-intensity-intervall-training-und-performance\/\"},\"wordCount\":437,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"HIIT\",\"Schwimmen\",\"training\"],\"articleSection\":[\"Training &amp; 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