{"id":4290,"date":"2022-05-29T12:01:05","date_gmt":"2022-05-29T10:01:05","guid":{"rendered":"https:\/\/mainperformance.de\/?p=4290"},"modified":"2022-05-29T20:39:18","modified_gmt":"2022-05-29T18:39:18","slug":"8-gruende-krafttraining-fuer-frauen","status":"publish","type":"post","link":"https:\/\/mainperformance.de\/en\/8-gruende-krafttraining-fuer-frauen\/","title":{"rendered":"8 gro\u00dfartige Gr\u00fcnde, warum Frauen Krafttraining betreiben sollten"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4290\" class=\"elementor elementor-4290\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5506a7e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5506a7e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42ef9c5\" data-id=\"42ef9c5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e048ef4 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"e048ef4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;exclude_headings_by_selector&quot;:[],&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;,&quot;h4&quot;,&quot;h5&quot;,&quot;h6&quot;],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tInhaltsverzeichnis\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__e048ef4\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__e048ef4\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__e048ef4\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8739122 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8739122\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b87de5\" data-id=\"4b87de5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f360b61 elementor-widget elementor-widget-text-editor\" data-id=\"f360b61\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201eIch m\u00f6chte straff sein; Ich m\u00f6chte nicht zu breit aussehen\u201c. Dies ist eine Aussage, die wir immer wieder von Frauen h\u00f6ren.<\/p><p>Was ist deine Sichtweise dazu? Was ist f\u00fcr dich ein sch\u00f6ner weiblicher K\u00f6rper?<\/p><p>Leider glauben zu viele Frauen, dass sie sich in \u201eHulk\u201c verwandeln werden, wenn sie es wagen, eine Hantel in die Hand zu nehmen, dabei ist das wissenschaftlich gesehen gar nicht m\u00f6glich.<\/p><p><a href=\"https:\/\/mainperformance.de\/\">Strukturiertes Krafttraining<\/a> bietet besondere gesundheitliche Vorteile f\u00fcr alle: f\u00fcr M\u00e4nner sowie auch f\u00fcr Frauen.<\/p><p>Wir m\u00f6chten endlich mit dem Mythos aufr\u00e4umen, dass Krafttraining Frauen massig wirken l\u00e4sst.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9fa8e28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9fa8e28\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-66bc39b\" data-id=\"66bc39b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fafcaad elementor-widget elementor-widget-heading\" data-id=\"fafcaad\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Was bedeutet denn eigentlich \"breit\" aussehen? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-58b6790 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58b6790\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f9c2b76\" data-id=\"f9c2b76\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f36d7df elementor-widget elementor-widget-text-editor\" data-id=\"f36d7df\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Ein Teil des Problems mit dem Mythos, dass Krafttraining Frauen breit aussehen l\u00e4sst, ist, dass es sehr subjektiv ist; Was f\u00fcr eine Frau massig ist, ist f\u00fcr eine andere m\u00f6glicherweise nicht. Eine Umfrage ergab, dass 41 % der Frauen denken, dass Muskeln an Frauen nie gut aussehen, wobei nur 26 % sagen, dass sie in kleinen Mengen gut aussehen. Die Teilnehmer bewerteten Jessica Biel als die \u201emuskul\u00f6seste\u201c oder \u201ebreiteste\u201c aus einer Auswahl weiblicher Prominenter, darunter Jessica Alba, Madonna und Hilary Swank [1].<\/span><\/p><p>Nat\u00fcrlich w\u00fcrden die meisten von uns Jessica Biel nicht als massig bezeichnen, sondern als eine Frau mit einer guten Figur und einem starken, kraftvollen K\u00f6rperbau. Obwohl diese Umfrage keine repr\u00e4sentative Studie war, zeigt sie, wie subjektiv der Begriff \u201ebreit\u201c sein kann. Sich an diesen Ma\u00dfstab zu halten, setzt einen hohen Standard der Gesundheit, der Funktion oder einen einzigartigen K\u00f6rpertyp nicht ber\u00fccksichtigt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a474f4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a474f4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf233fc\" data-id=\"cf233fc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f97a81e elementor-widget elementor-widget-heading\" data-id=\"f97a81e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wie leicht ist es f\u00fcr Frauen \"breit\" zu werden?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0e07a48 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0e07a48\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8e24e05\" data-id=\"8e24e05\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ed5d68 elementor-widget elementor-widget-text-editor\" data-id=\"4ed5d68\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Obwohl Krafttraining in den letzten Jahrzehnten bei Frauen immer beliebter geworden ist, h\u00e4lt der Zusammenhang zwischen dem Heben von Gewichten und dem Auftreten von M\u00e4nnern immer noch einige Frauen davon ab, Gewichte zu bewegen [2],[3]. Meistens haben sie Angst vor \u00fcberm\u00e4\u00dfiger Muskelhypertrophie und dabei den \u201eMuskeltonus\u201c zu erh\u00f6hen [4],[5].<\/span><\/p><p>Es gibt jedoch mehrere Gr\u00fcnde, warum diese Bef\u00fcrchtungen unbegr\u00fcndet sind. Die Ergebnisse mehrerer Studien deuten darauf hin, dass viele Frauen oft nicht mit ausreichender relativer Intensit\u00e4t oder Anstrengung trainieren, um die Kraft- und Hypertrophieanpassungen vom Krafttraining zu maximieren [6].<\/p><p>Obwohl die Forschung zeigt, dass die relativen Gr\u00f6\u00dfenzuw\u00e4chse bei M\u00e4nnern und Frauen nach dem Training bei gleicher Intensit\u00e4t ziemlich \u00e4hnlich sind, erfordert es viel Zeit, M\u00fche und solides Know-how, um signifikante Zuw\u00e4chse zu erzielen [7]. Es mag Frauen im Fitnessstudio geben, deren K\u00f6rperbau du nicht haben m\u00f6chtest. Aber ihr K\u00f6rper ist wahrscheinlich auf viel Zeit, Hingabe und M\u00fche aufgebaut. Die Angst, nach mehreren Wochen Training ein muskelbeladener Hulk zu werden, ist daher in etwa so, als w\u00fcrde man mit dem Joggen anfangen und sich Sorgen machen, in einem Monat wie Usain Bolt zu enden.<\/p><p>Der gr\u00f6\u00dfte Risikofaktor daf\u00fcr, \u201emassig\u201c zu wirken, besteht darin, dass du deine K\u00f6rperzusammensetzung nicht ver\u00e4nderst. Wenn dich deine Muskulatur vergr\u00f6\u00dfert, ohne, dass du deine K\u00f6rperfettreserven reduzierst, vergr\u00f6\u00dfert sich unweigerlich deine K\u00f6rperoberfl\u00e4che. Im Allgemeinen ist daher eine Kombination aus Krafttraining und einem Kaloriendefizit erforderlich, was den Fettabbau mit sich tr\u00e4gt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d864dc3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d864dc3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1131d3f\" data-id=\"1131d3f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-72f4283 elementor-widget elementor-widget-spacer\" data-id=\"72f4283\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a5981fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a5981fb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d82de21\" data-id=\"d82de21\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ecbde2 elementor-widget elementor-widget-image\" data-id=\"6ecbde2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/mainperformance.de\/wp-content\/uploads\/2022\/05\/DSC04830-scaled.jpg\" title=\"\" alt=\"\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-537b177 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"537b177\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dd2109c\" data-id=\"dd2109c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cfe52a8 elementor-widget elementor-widget-spacer\" data-id=\"cfe52a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dcba9f1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dcba9f1\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e73c564\" data-id=\"e73c564\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-04df943 elementor-widget elementor-widget-heading\" data-id=\"04df943\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Welche Vorteile hat Krafttraining f\u00fcr Frauen?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7d37ebf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7d37ebf\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-62f2bfa\" data-id=\"62f2bfa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-793f683 elementor-widget elementor-widget-text-editor\" data-id=\"793f683\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Wenn du immer noch nicht vom Krafttraining \u00fcberzeugt bist, findest du hier einige Gr\u00fcnde, die dich zum Nachdenken anregen sollten.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f3fdc5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f3fdc5\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c8893a\" data-id=\"5c8893a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d44a6d4 elementor-widget elementor-widget-heading\" data-id=\"d44a6d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du verbesserst deine Muskelmasse und Kraft<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f701a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f701a2\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c82db82\" data-id=\"c82db82\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c4c84a8 elementor-widget elementor-widget-text-editor\" data-id=\"c4c84a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">St\u00e4rker zu sein erleichtert nicht nur das t\u00e4gliche Leben, reduzierte Muskelkraft ist auch einer der gr\u00f6\u00dften Pr\u00e4diktoren f\u00fcr die Sterblichkeit \u00e4lterer Erwachsener [8]. Der altersbedingte R\u00fcckgang der Muskelmasse ist f\u00fcr Frauen besonders wichtig, da <a href=\"https:\/\/mainperformance.de\/10-fakten-ueber-den-hormonhaushalt\/\">Hormonverschiebungen<\/a> aufgrund der Menopause das Risiko einer Sarkopenie signifikant erh\u00f6hen [9]. Krafttraining ist fast die einzige Trainingsart, die Muskelkraft und Hypertrophie verbessern kann [10].<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-45d8acc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45d8acc\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ad5bac3\" data-id=\"ad5bac3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b4d82eb elementor-widget elementor-widget-heading\" data-id=\"b4d82eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du hast ein reduziertes Risiko f\u00fcr Osteoporose <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8035a77 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8035a77\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5845ce4\" data-id=\"5845ce4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03a39fb elementor-widget elementor-widget-text-editor\" data-id=\"03a39fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Frauen erleiden mit gr\u00f6\u00dferer Wahrscheinlichkeit einen altersbedingten Verlust der Knochenmineraldichte, wodurch das Risiko von Frakturen und Br\u00fcchen steigt, was die Lebensqualit\u00e4t ernsthaft beeintr\u00e4chtigt [11]. Krafttraining ist weithin als wirksames Mittel zur Vorbeugung von Osteoporose anerkannt [12].<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5a1873d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a1873d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42bda83\" data-id=\"42bda83\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-654cb8f elementor-widget elementor-widget-heading\" data-id=\"654cb8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Dir geht es psychisch besser<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a9aaf2e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a9aaf2e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a308438\" data-id=\"a308438\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-251c325 elementor-widget elementor-widget-text-editor\" data-id=\"251c325\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">In einer Studie aus dem Jahr 2013 wurde ein 24-w\u00f6chiges Krafttrainingsprogramm mit Frauen mittleren Alters und \u00e4lteren Menschen durchgef\u00fchrt. Am Ende der Studie berichteten die Teilnehmer von signifikanten Verbesserungen in Selbstwirksamkeit, Sozialisation und Gesundheitswerten [13]. Dieser Befund scheint \u00fcber alle Altersgruppen hinweg zuzutreffen. Eine Forschungsstudie aus dem Jahr 2014 \u00fcber Frauen nach der Geburt ergab, dass Krafttraining Selbstwirksamkeit, Depression und Aktivit\u00e4t verbesserte [14]. Wenn du also eine unabh\u00e4ngigere, selbstbewusstere und schlagkr\u00e4ftigere Version deiner selbst werden m\u00f6chtest, fange an, Gewichte zu heben.<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-660d7d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"660d7d3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dbaa78\" data-id=\"3dbaa78\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b33242 elementor-widget elementor-widget-heading\" data-id=\"4b33242\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du hast ein reduziertes Risiko f\u00fcr Stoffwechselerkrankungen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1253373 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1253373\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fdddb56\" data-id=\"fdddb56\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62cc991 elementor-widget elementor-widget-text-editor\" data-id=\"62cc991\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Metabolisches Syndrom bezieht sich auf eine Gruppe von Erkrankungen, zu denen Typ-2-Diabetes, Cholesterin und Bluthochdruck geh\u00f6ren, die das Risiko einer Gesamtmortalit\u00e4t erheblich erh\u00f6hen. Der gr\u00f6\u00dfte Risikofaktor f\u00fcr all diese Krankheiten ist eine schlechte K\u00f6rperzusammensetzung. Ein BMI von 30 und mehr hat das h\u00f6chste Risiko [16]. Krafttraining ist eines der wichtigsten Werkzeuge zur Aufrechterhaltung einer gesunden K\u00f6rperzusammensetzung.<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4846c11 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4846c11\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a7d988c\" data-id=\"a7d988c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-398b6da elementor-widget elementor-widget-heading\" data-id=\"398b6da\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Dein K\u00f6rper wird beim Ausf\u00fchren von Bewegungen effizienter<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-99f5516 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"99f5516\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25959f2\" data-id=\"25959f2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53c4d1d elementor-widget elementor-widget-text-editor\" data-id=\"53c4d1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Schweres Krafttraining l\u00f6st neurale Anpassungen aus, die auftreten, wenn dein K\u00f6rper bei der Ausf\u00fchrung der Bewegungen effizienter wird [15]. Bei allt\u00e4glichen Bewegungen beweglicher und st\u00e4rker zu sein, verringert nicht nur das Verletzungsrisiko, sondern macht das Leben auch viel einfacher.<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8e269bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8e269bc\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4422bb5\" data-id=\"4422bb5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2eb2a9c elementor-widget elementor-widget-spacer\" data-id=\"2eb2a9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-928a83f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"928a83f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8eb26c6\" data-id=\"8eb26c6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-72fefad elementor-widget elementor-widget-image\" data-id=\"72fefad\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/mainperformance.de\/wp-content\/uploads\/2022\/05\/Main_Performance_1-scaled.jpg\" title=\"\" alt=\"\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72d597d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72d597d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c409d98\" data-id=\"c409d98\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c8a351 elementor-widget elementor-widget-spacer\" data-id=\"3c8a351\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b21cf35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b21cf35\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc8e665\" data-id=\"bc8e665\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dfed8ba elementor-widget elementor-widget-heading\" data-id=\"dfed8ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du verbesserst deine \u00c4sthetik<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3db198a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3db198a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3a83f29\" data-id=\"3a83f29\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d189cda elementor-widget elementor-widget-text-editor\" data-id=\"d189cda\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Viele Frauen behaupten, dass sie eher \u201edurchtrainiert\u201c werden wollen, als Muskeln aufzubauen. Klinisch bezieht sich Muskeltonus auf die kontinuierliche und passive Kontraktion eines Muskels. Wenn du also am Leben bist und dich bewegst, hast du das bereits geschafft! Was viele Frauen mit \u201edurchtrainiert\u201c meinen, ist etwas weniger K\u00f6rperfett und mehr Definition, was eine Verbesserung der K\u00f6rperzusammensetzung beinhaltet. Neben einer ausreichenden Proteinaufnahme ist Krafttraining eine der wenigen M\u00f6glichkeiten, wie du dies erreichen kannst [17]. Gewichtstraining ist auch besonders effektiv bei der Verbesserung des Erscheinungsbildes von Unterk\u00f6rperfett durch seine positiven Auswirkungen auf den Hormonhaushalt [18].<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-84f0ab9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"84f0ab9\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-06843e2\" data-id=\"06843e2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-006be90 elementor-widget elementor-widget-heading\" data-id=\"006be90\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du kannst besser mit Stress umgehen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e9f2374 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e9f2374\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-be8350d\" data-id=\"be8350d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8c0b01b elementor-widget elementor-widget-text-editor\" data-id=\"8c0b01b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Akuter Stress ist ein schwerer, aber kurzfristiger Stressfaktor, der unsere Leistungsf\u00e4higkeit unter Bedingungen verbessert, die Bedrohungen, Herausforderungen oder Chancen mit sich bringen[19]. Widerstandstraining ist ein gro\u00dfartiges Beispiel f\u00fcr diesen Mechanismus in Aktion. Es wurde festgestellt, dass Krafttrainingsinterventionen den selbst berichteten Lebensstress, Bew\u00e4ltigungsstrategien, die kardiovaskul\u00e4re Reaktivit\u00e4t und die Erholung von Stress verbessern[20]. Krafttraining hat daher Vorteile, die sich auf alle Aspekte des Lebens erstrecken, nicht nur auf Gesundheit und Fitness.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c28276b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c28276b\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a0e575f\" data-id=\"a0e575f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9696f67 elementor-widget elementor-widget-heading\" data-id=\"9696f67\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Du verbesserst deine hormonelle Gesundheit<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ded4694 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ded4694\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aab6aa1\" data-id=\"aab6aa1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-16632ec elementor-widget elementor-widget-text-editor\" data-id=\"16632ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ); font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">PCOS, ein hormonelles Ungleichgewicht, das oft Unfruchtbarkeit verursacht, betrifft 6-20 % der Frauen und etwa 44 % der adip\u00f6sen Frauen [21]. Die Betroffenen haben auch ein dreifaches Risiko, eine Schilddr\u00fcsenerkrankung (insbesondere Hashimoto) zu entwickeln [22]. Krafttraining ist ein entscheidender Mechanismus, der bei der Gewichtsabnahme helfen, die Fruchtbarkeit verbessern und die Symptome der Insulinresistenz, eines der Kennzeichen von PCOS, verbessern kann [23],[24],[25],[26].<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ccf1266 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ccf1266\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-250505a\" data-id=\"250505a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-379ae3b elementor-widget elementor-widget-spacer\" data-id=\"379ae3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f97bc7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f97bc7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9b93310\" data-id=\"9b93310\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cd8856f elementor-widget elementor-widget-image\" data-id=\"cd8856f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/mainperformance.de\/wp-content\/uploads\/2022\/05\/DSC09822-scaled.jpg\" title=\"\" alt=\"\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-674b711 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"674b711\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a14758\" data-id=\"4a14758\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-75c730b elementor-widget elementor-widget-spacer\" data-id=\"75c730b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a03fbc3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a03fbc3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7a1d319\" data-id=\"7a1d319\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-356d73d elementor-widget elementor-widget-heading\" data-id=\"356d73d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wie gehst du nun also vor?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d86c9f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d86c9f6\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-adeeb4e\" data-id=\"adeeb4e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1eed327 elementor-widget elementor-widget-text-editor\" data-id=\"1eed327\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Eine gute M\u00f6glichkeit, ist dir zu Beginn ein klares Ziel zu setzten, welches darauf basiert, was du willst.\u00a0<\/p><p>\u201eBreit\u201c sieht bei jedem anders aus und dein K\u00f6rper ist einzigartig. Daher ist es wichtig, dass du ein Ziel setzt, das darauf basiert, die beste Version deiner selbst zu werden.<\/p><p>Viele Frauen erreichten durch Krafttraining eine herausragende Transformation und man kann meistens nicht sagen, dass eine von ihnen in ihrem endg\u00fcltigen Bild \u201ebreit\u201c aussieht.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cc7f697 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cc7f697\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0c4150d\" data-id=\"0c4150d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1fdde00 elementor-widget elementor-widget-heading\" data-id=\"1fdde00\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Arbeite mit einem Trainer<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2140912 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2140912\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-027039f\" data-id=\"027039f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b3bf8b elementor-widget elementor-widget-text-editor\" data-id=\"5b3bf8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Forschungsstudien haben herausgefunden, dass Frauen, die mit einem <a href=\"https:\/\/mainperformance.de\/personal-coach\/\">Personal Trainer<\/a> trainiert, selbst gr\u00f6\u00dfere Belastungen ausgew\u00e4hlt und mit h\u00f6heren Belastungen gearbeitet haben als Frauen, die alleine trainiert haben [27]. Ein Trainer kann dir auch helfen, klare Ziele zu setzen, egal ob dein Fokus auf K\u00f6rperzusammensetzung, Leistung oder Gesundheit liegt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f4dc78 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f4dc78\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-680b026\" data-id=\"680b026\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83b07f8 elementor-widget elementor-widget-heading\" data-id=\"83b07f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Verwende mittelschwere Lasten<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7564fda elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7564fda\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f90a46\" data-id=\"9f90a46\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fc705c4 elementor-widget elementor-widget-text-editor\" data-id=\"fc705c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Viele Beweise deuten darauf hin, dass Frauen moderate bis schwere Lasten verwenden k\u00f6nnen, um Kraft und hypertrophe Anpassungen zu f\u00f6rdern, ohne ein massiges Aussehen zu verursachen [28]. Denke daran, dass Ver\u00e4nderungen Zeit brauchen \u2013 niemand ist jemals versehentlich zu breit aufgewacht!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b1d596f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b1d596f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c0c07a\" data-id=\"7c0c07a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-999a23c elementor-widget elementor-widget-heading\" data-id=\"999a23c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Verbessere deine K\u00f6rperzusammensetzung<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ecb2955 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ecb2955\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d13a5ee\" data-id=\"d13a5ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5312146 elementor-widget elementor-widget-text-editor\" data-id=\"5312146\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Denke daran, dass ein Kilogramm magere K\u00f6rpermasse etwa 20 % weniger Platz einnimmt als ein Kilogramm Fett. Daher ist die Reduzierung deiner K\u00f6rperfettreserven der einfachste Weg, um das Risiko, \u201ebreit\u201c auszusehen, zu minimieren. F\u00fcr die meisten Frauen ist der Verlust von etwa 0,5-1 % des Gesamtk\u00f6rpergewichts pro Woche ein relativ guter Fortschritt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ee2b09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ee2b09\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-feef588\" data-id=\"feef588\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ac63f7 elementor-widget elementor-widget-heading\" data-id=\"3ac63f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fazit<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f412eab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f412eab\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c748e67\" data-id=\"c748e67\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a823fb elementor-widget elementor-widget-text-editor\" data-id=\"1a823fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201eMassig\u201c oder \u201ebreit\u201c ist relativ, und niemand hat das Recht, dich unter Druck zu setzen und dich an eine bestimmte Form oder Gr\u00f6\u00dfe anpassen zu wollen. Allerdings hat die Verbesserung deiner K\u00f6rperzusammensetzung durch Krafttraining mehrere gesundheitliche Vorteile f\u00fcr Frauen. Schweres Heben hilft dir, deinen K\u00f6rper zu formen, um eine starke, attraktive Version von dir zu schaffen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-633ce13 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"633ce13\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42db8f8\" data-id=\"42db8f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0cc35a5 elementor-widget elementor-widget-heading\" data-id=\"0cc35a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quellenangaben<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cf88f1d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf88f1d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;ekit_has_onepagescroll_dot&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-81f5b41\" data-id=\"81f5b41\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a24ae1d elementor-widget elementor-widget-text-editor\" data-id=\"a24ae1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>[1] Peele, L. (2009). Defining Bulky, Once and For All. https:\/\/www.leighpeele.com\/bulky-muscles-and-training-females-the-definition [Zuletzt aufgerufen am 08.10.2021].<\/p><p>[2] Kruger, J., et al. (2006). Trends in strength training United States, 1998\u20132004. MMWR Morb Mortal Wkly Rep 55, pp. 769-772.<\/p><p>[3] O\u2019Dougherty, M., et al. (2012). Young women\u2019s physical activity from one year to the next: What changes? What stays the same? Translational Behavioral Medicine, 2. pp. 129-136.<\/p><p>[4] Ratamess, N.A., et al. (2008). Self-selected resistance training intensity in healthy women: The influence of a personal trainer. Journal of Strength and Conditioning Research, 22, pp. 103\u2013111.<\/p><p>[5] Ratamess, N.A., et al. (2008). Self-selected resistance training intensity in healthy women: The influence of a personal trainer.<\/p><p>[6] Focht, B.C., (2007). Perceived exertion and training load during self-selected and imposed-intensity resistance exercise in untrained women. Journal of Strength and Conditioning Research, 21, pp. 183-187.<\/p><p>[7] Hubal, M.J., et al. (2005). Variability in muscle size and strength gain after unilateral resistance training. Medicine &amp; Science In Sports &amp; Exercise, 37 (6), pp. 964-972.<\/p><p>[8] Volaklis, K.A., (2015). Muscular strength as a strong predictor of mortality: A narrative review. European Journal of Internal Medicine, 26, pp. 303-310.<\/p><p>[9] Messier, V., et al. (2011). Menopause and sarcopenia: A potential role for sex hormones. Maturitas. 68 (4), pp. 331-6.<\/p><p>[10] Cholewa, J., et al. (2018). Training on Muscle Growth, Body Composition, and Performance in Collegiate Women, Journal of Strength and Conditioning Research. 32 (6), pp. 1511-1524.<\/p><p>[11] Alswat K. A. (2017). Gender Disparities in Osteoporosis.\u202fJournal Of Clinical Medicine Research,\u202f9 (5).<\/p><p>[12] Hong, A. R., Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health.\u202fEndocrinology And Metabolism.\u202f33 (4).<\/p><p>[13] Dionigi, R., 2007. Resistance training and older adults\u2019 beliefs about psychological benefits: the importance of self-efficacy and social interaction. Journal of Sport and Exercise Psychology, 29 (6), pp.723-746.<\/p><p>[14] LeCheminant, J.D., et al. (2014). Effect of resistance training on body composition, self-efficacy, depression, and activity in postpartum women. Scandinavian Journal Of Medicine &amp; Science In Sports, 24 (2). pp.414-421.<\/p><p>[15] Bemben, M G; Murphy, R E., (2001). Age related neural adaptation following short term resistance training in women, Journal of Sports Medicine and Physical Fitness. 41, (3), pp. 291-9.<\/p><p>[16] Kobo, O., et al. (2019). Normal body mass index (BMI) can rule out metabolic syndrome: An Israeli cohort study. Medicine, 98 (9), e14712.<\/p><p>[17] McDonald, L., (2017). The Women\u2019s Book. Lyle McDonald Publishing, pg. 187.<\/p><p>[18] Staron, R.S., et. al. (1991). Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of Applied Physiology, 70 (2), pp. 631-40.<\/p><p>[19] Dhabhar, F. S., (2018). The short-term stress response \u2013 Mother nature\u2019s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers In Neuroendocrinology, 49, pp. 175-192.<\/p><p>[20] Chovanec, L., Gr\u00f6pel, P., (2020). Effects of 8-week endurance and resistance training programmes on cardiovascular stress responses, life stress and coping. Journal of Sports Science. 38 (15), pp. 1699-1707.<\/p><p>[21] McDonald, L., (2017). The Women\u2019s Book. Lyle McDonald Publishing, pg. 24<\/p><p>[22] Harrison, C.L., et. al. (2012). The impact of intensified exercise training on insulin resistance and fitness in overweight and obese women with and without polycystic ovary syndrome. Clinical Endocrinology, 76 (3), pp. 351-7.<\/p><p>[23] Hakimi, O., Cameron, L. C. (2017). Effect of Exercise on Ovulation: A Systematic Review.\u202fSports Medicine,\u202f47(8).<\/p><p>[24] McDonald, L. (2017). The Women\u2019s Book. Lyle McDonald Publishing, pg. 348.<\/p><p>[25] Ford, J.H. (2014). Diet and Nutrition In Fertility in Hollins-Martin, C., et al. (eds.) Handbook of Diet and Nutrition in the Menstrual Cycle, Periconception and Fertility, Wageningen Academic Publishers, Wageningen, NL.<\/p><p>[26] Friedman, J. E., et al. (1991). Regulation of glycogen resynthesis following exercise. Dietary considerations, Sports Medicine, 11 (4).<\/p><p>[27] Ratamess, N.A., et al. (2008). Self-selected resistance training intensity in healthy women: The influence of a personal trainer. Journal of Strength and Conditioning Research, 22, pp. 103-111.<\/p><p>[28] Cholewa, J., et al. (2018). Training on Muscle Growth, Body Composition, and Performance in Collegiate Women, Journal of Strength and Conditioning Research. 32 (6), pp. 1511-1524.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Inhaltsverzeichnis \u201eIch m\u00f6chte straff sein; Ich m\u00f6chte nicht zu breit aussehen\u201c. Dies ist eine Aussage, die wir immer wieder von Frauen h\u00f6ren. Was ist deine Sichtweise dazu? Was ist f\u00fcr dich ein sch\u00f6ner weiblicher K\u00f6rper? Leider glauben zu viele Frauen, dass sie sich in \u201eHulk\u201c verwandeln werden, wenn sie es wagen, eine Hantel in die [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[147],"class_list":["post-4290","post","type-post","status-publish","format-standard","hentry","category-training","tag-krafttraining-fuer-frauen"],"_links":{"self":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts\/4290","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/comments?post=4290"}],"version-history":[{"count":0,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts\/4290\/revisions"}],"wp:attachment":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/media?parent=4290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/categories?post=4290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/tags?post=4290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}