Sportmedizin / GOTS
Obwohl es im Sport ständig neue Alters-Rekorde gibt, nimmt die physiologische Leistungsfähigkeit insgesamt mit zunehmendem Alter ab. Woran liegt das? Welche physiologischen Prozesse sind dafür hauptsächlich verantwortlich? Und welcher Sport geht im Alter am besten? Wissenschaftler werteten umfangreiche Datensätze aus den Weltmeisterschaften der Senioren aus. Die Ergebnisse präsentieren sie auf dem Kongress der Gesellschaft für Orthopädisch-Traumatologische Sportmedizin im Juni in Salzburg.
Prof. Dr. med. habil. Georg Neumann forschte am Institut für Körperkultur und Sport (FKS) Leipzig, arbeitete für das Institut für Angewandte Trainingswissenschaft (IAT) Leipzig im Bereich Leistungssport und zuletzt für die Universität Halle im Bereich Trainingswissenschaft.
Sein Fazit: „Bis Mitte, manchmal Ende 30 werden Rekorde erbracht. Danach ist man als Sportler ´alt´. Ab 40 Jahren beginnt bei jedem Menschen dann ein Muskelschwund (Sarkopenie) von durchschnittlich ein bis zwei Prozent pro Jahr. Frauen sind im Leistungssport ein Leben lang durchschnittlich 10 Prozent weniger leistungsfähig als Männer. Im Alter wird dieser Unterschied noch größer.“ In der Sportart Leichtathletik wurden Datensätze von der Altersklasse (AK) 35 bis zur AK 70 ausgewertet. Doch trotz intensiven Trainings nimmt die sportliche Leistungsfähigkeit kontinuierlich ab. Dafür gibt es verschiedene Gründe. Erste Ursache ist der Muskelschwund. Ab 40 Jahren verschwinden zuerst vor allem die schnellen Muskelfasern. Sie werden durch Fett- und Bindegewebseinlagerungen ersetzt. Mit 80 Jahren steht dem Alterssportler dann nur noch rund 50 Prozent der aktiven Muskelmasse zu Verfügung.
Neumann: „Die, die trainieren, trainieren also ihren „Muskelrest“. Empfehlungen aus Amerika legen den Alten als Minimum 150 Minuten schnelles Gehen pro Woche, jeweils mit anschließender Dehnung (Stretching), ans Herz. Das Optimum liegt bei 150 min Belastung pro Woche im aeroben Bereich und etwas Krafttraining.“
Zu den Ursachen des Alterns gibt es verschiedene Theorien. Forscher haben erkannt, dass sogenannte Telomere- die Endpunkte an den Chromosomen- sich mit zunehmendem Alter vermindern. Neue Daten in der Telomerenforschung belegen, dass nur das Ausdauertraining die Telomerenaktivität erhöht und die Telomerenlänge positiv beeinflusst. Die Telomerenlänge soll die Lebenserwartung beeinflussen. Das Krafttraining war in diesem Punkt wirkungslos.
In den Leistungsklassen bringen Senioren sehr lange gute Ergebnisse in den Ausdauersportarten (Marathon, Halbmarathon, 10.000 m, Radsport). Auch in weiteren leichtathletischen Disziplinen (Speerwerfen, Weit- und Hochsprung) werden im Alter noch beachtliche Leistungen erbracht. Ein einhundert Jahre alter Inder zum Beispiel bewältigte den Marathon 2011 noch in 8 Stunden, 25
Minuten und 11 Sekunden. Ein 105 jähriger Franzose fuhr mit dem Rennrad auf der Bahn 22,5 km in der Stunde. Die Sportart der Zukunft für den Alterssport allgemein wird aber wohl das Joggen, schnelle Gehen, Nordic Walking (Walken), meint der renommierte Wissenschaftler. Dazu kommen Schwimmen und Radfahren. Insgesamt verletzungsarme Dauerbelastungen.
Warum aber brauchen die Senioren überhaupt Bewegung und Sport?
Neumann: „Das Gehirn gibt für Bewegungen einen Befehl an den Muskel. Der Muskel muss sich mit Stoffwechsel, Energiezufuhr, Hormonen, Durchblutung und vielem mehr auseinander setzen. Über Botenstoffe, sogenannte Myokine, kommuniziert der Muskel dann mit anderen Organen, um die gewünschte Funktion ausführen zu können. Der Muskel ist als größtes Organ im Körper viel aktiver als bisher angenommen. Nichtstun reduziert die Myokinexpression auf ein Minimum. Beim Skifahren beispielsweise merkt jeder besonders, wenn einmal der Muskel nicht vorbereitet ist, die Verletzungsgefahr steigt. Bekannt ist, dass Astronauten nach dem Leben in Schwerelosigkeit nicht einmal mehr stehen oder Gehen können, wenn sie zurück zur Erde kommen. Auch hier sind die fehlenden Impulse, wie sie durch Bewegung bei Schwerkraft auf der Erde stattfinden und auf die Myokinaktivität wirken, ´schuld´“.
Prof. Dr. Georg Neumann, der seit kurzem im Ruhestand ist, hat lange Zeit Leistungssportler im Skilanglauf, Radsport, in der Leichtathletik und zuletzt im Triathlon betreut.
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