Abnehmen

Kalorienverbrauch bei Bergsteigen

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Am Sport kommt man nicht vorbei, wenn man abnehmen und gesund und fit bleiben will. Es muss aber nicht immer das Trainieren im Fitnessstudio oder der anstrenge Leistungssport sein, auch die Bewegung an der frischen Luft kann Wunder wirken. So ist es wissenschaftlich erwiesen, dass Wandern der Fettverbrennung dient. Der Kalorienverbrauch beim Bergsteigen ist dabei noch etwas höher als der beim Wandern auf ebenen Strecken.

Gründe für die gesteigerte Fettverbrennung

Warum das Wandern und insbesondere das Bergsteigen der Fettverbrennung so förderlich sind? Zum einen ist der Körper ständig in Bewegung, wobei nicht nur die Beine, sondern in der Regel auch alle anderen Muskelregionen in Anspruch genommen werden. Zum anderen tragen der Untergrund, die Wanderausrüstung, Wind und Wetter das ihre dazu bei, dass der Kreislauf angeregt wird. Durch die konstante, aber nicht zu hohe Belastung werden Muskeln trainiert und mit der Zeit sogar aufgebaut. Der Kalorienverbrauch beim Bergsteigen ist also hoch, weil der Körper dadurch gefordert wird und auf die angestauten Fettreserven zurückgreift. Diese werden abgebaut – zwar nicht so schnell wie vergleichsweise beim Joggen oder gezielten Ausdauertraining, dafür aber auf angenehmere Art und Weise.

Bergsteigen und dabei Abnehmen

Darf man aktuellen Erkenntnissen der Wissenschaft Glauben schenken, so kann man bei einer dreistündigen Wanderung mit Höhenunterschieden rund 1.700 Kalorien verbrennen. Der Kalorienverbrauch beim Bergsteigen ist dabei deutlich höher als der bei einer gleich langen Strecke ohne Hindernisse, da der Körper die Bewältigung der Steigung als anstrengender empfindet. Andere Studien legen nahe, dass eine Person mit einem Durchschnittsgewicht von 75 kg in der Stunde beim Bergsteigen beinahe 550 Kalorien verbraucht. Es kommt dabei stets darauf an, wie genau sich das Bergsteigen gestaltet, da beispielsweise die klimatischen und geografischen Bedingungen genauso eine Rolle spielen wie das Gewicht der mitgeführten Ausrüstung und das Tempo des Wanderns. Sollte man beim normalen Wandern eine Durchschnittsgeschwindigkeit von 4 bis 5 km pro Stunde einhalten, kann sich diese beim Bergsteigen reduzieren. Der Kalorienverbrauch beim Bergsteigen reduziert sich dadurch nicht – im Gegenteil, die etwas gedrosselte Geschwindigkeit ist dem Kalorienverbrennen sogar dienlich, da sich sonst die Herzfrequenz zu sehr erhöhen könnte, um noch eine Fettverbrennung auszulösen.

Individuelle Faktoren

Der Kalorienverbrauch beim Bergsteigen hängt u. a. auch von individuellen Faktoren ab, die von Person zu Person verschieden sind. So sollten Alter, Geschlecht und Größe zusätzlich zum Gewicht in die Berechnungen einfließen. Was sich aber nicht abstreiten lässt, ist, dass der Kalorienverbrauch beim Bergsteigen sehr effektiv ist und sogar über dem Durchschnitt liegt, wenn man sich andere sportliche Aktivitäten ansieht. Interessanterweise wird beim Abstieg beinahe ebenso viel Fett verbrannt wie beim Aufstieg. Es empfiehlt sich, die Bergwanderungen als nützliche Abnehm-Methode für zwischendurch zu nutzen, da ein konstantes Training nur in den seltensten Fällen möglich ist.

Auf diesem Blog finden Sie bekannte, neue und ungewöhnliche Wege, mehr Kalorien und zwar jeden Tag aufs Neue zu verbrennen.

1.031 Comments

  1. Michael Klauser

    28. September 2017 bei 10:55

    Nicht vom Artikel beeinflussen lassen!
    Es gibt NICHTS, was besser wäre als Bergsteigen für eventuelle Gewichtsabnahme ader Ausdauertraining!
    Selbst wenn man wirklich eher langsam unterwegs ist und „nur“ auf einen Kalorienverbrauch von 550/h kommt, verbraucht im endeffekt viel mehr als ein Jogger. Denn welcher Berg läßt sich in einer oder in zwei Stunden besteigen? Fakt ist: Bei einer „richtigen“ Bergtour ist schnell mal eine Nettogehzeit von 10 Stunden zusammen – Kalorienverbrauch 5.500! Und den Jogger zeigst mir, der das schafft – nicht einmal bei einem Marathon verbraucht man soviel, wie ich an jedem schönen Tag 🙂

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