Showing posts with label Fitness. Show all posts

Thursday, November 5, 2020

Get a flat and strong stomach in just eight weeks

November 05, 2020 13 comments :

Do you also have an annoying hatred on your stomach? Do as our tough test person, and eat and exercise based on our exercise program and diet plan. You will be able to see results in just eight weeks.





Get rid of stomach cramps with exercise and diet





If you have the most fat around your stomach, it is a good idea to take a closer look at your entire lifestyle. Because if the fat is around the organs, it is a ticking health bomb, as it increases the risk of cardiovascular disease and type 2 diabetes. If you have a lot of belly fat, you probably eat too much or too unhealthy, but other factors can also come into play. For example, stress, as the stress hormone cortisol both increases appetite and the tendency to store fat on the stomach. Digestion also affects how the stomach looks. If digestion does not work properly, and you do not go to the toilet regularly, you can not get a flat stomach.





A third risk factor is too little sleep. If you do not get enough sleep, it can affect your hormone balance and increase your appetite even if you are not actually hungry. Age also has an effect on how tight or relaxed your stomach looks. The muscle tissue changes over the years and becomes looser. Therefore, it is incredibly important to strengthen the body core to have a slimming effect around the abdomen. Hard abdominal exercises simply hold the intestines in place, and you avoid the stomach being unnecessarily bloated.





See our test person's crazy results.





How to eat





  • Increase protein intake by e.g. eggs, fish, chicken, turkey, skyr and cottage cheese.
  • Avoid starches such as white pasta, white rice, potatoes, light bread and sugar.
  • Eat 600 grams - one kilo of vegetables daily and a maximum of one fruit. Eat some more fat.
  • Avoid fatty dairy products.
  • Drink two to three liters of water every day.




This is how you should train





Abdominal: Do the three abdominal exercises four times a week.





Whole body: Do strength exercises for the whole body twice a week. Use the three arm and three seat exercises from the other programs, and feel free to do them at the same time as the abdominal exercises.





Fitness: One hour each week. You choose the form of exercise yourself - the most important thing is that you give full throttle, breathe and sweat properly. This is how you burn a lot of calories. Running and group lessons such as spinning and HIIT are good choices. 





Exercise 1 





Seated arm raises.





  • Sit with bent legs and straight arms in front of you. 
  • Exhale, tighten your stomach, lean back and stretch your arms towards the ceiling without relaxing your abdominal muscles so that they bulge out. The more you lean back, the harder the exercise becomes. Hold the last repetition and make small pulse movements backwards with your arms 12 times.




Number of repetitions: 3 sets of 12 + 12 pulse movements.





Seated arm raises.




The abdominal muscles should be tight at all times. Imagine that they are flat as a cutting board.You will need: A pillow, exercise ball or rolled-up mat to support your lower back.© Jakob Helbig





Exercise 2 





Toe sink. 





  • Lie on your back and bend both legs at a 90-degree angle. Stretch both arms straight up in the air. 
  • Inhale, lower one toe to the floor and at the same time lower the opposite arm to the floor. Exhale and pull your leg and arm up again. Repeat with opposite leg and arm.




Number of repetitions: 3 sets of 12 on each leg. 





Toe sink.




Focus on tightening your abdominal muscles and pushing your lower back into the floor. © Jakob Helbig





Exercise 3





The plank with tilt. 





Stand on your hands in the plank and tighten your abdominal muscles. Tilt your body back and forth with gentle movements, so that you really challenge your abdominal muscles. One tilt forward and one backward is one repetition.





Number of repetitions: 3 sets of 12.





The plank with tilt.




The shoulders should be directly over the hands in the starting position.Pull the tailbone under the body so that you do not sway in the back or lower back. Tilt your body back and forth while tightening your abdominal muscles. © Jakob Helbig





In FORM's test person





Line, 35, put on 25 kilos during her pregnancy. With the help of exercise and little sugar and starch, the stomach is soon flat and strong again.





Body measurements





For





Weight: 76.7 kg 





Fat: 37.5% 





Waist: 86 cm 





After





Weight:  66 kg





Fat:  30.4%





Waist: 71 cm





Strength test





For





The plank:  1:50 min (on the knees) 





After





Planks:  2:10 min. (on straight legs)





Before and after picture of the stomach




"It takes time and planning. But it's worth it when I still have energy left and am not hungry for something sweet at 5pm."  © Jakob Helbig





How to lose fat on the abdomen, buttocks and arms





Get a flat and strong stomach in just eight weeks2. Fixed back and tight thighs in eight weeksGet rid of the Countess pendant in eight weeks            Get a flat and strong stomach in just eight weeks            2. Fixed back and tight thighs in eight weeks            Get rid of the Countess pendant in eight weeks Fixed back and tight thighs in eight weeks





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Walking gives a fresh and good feeling in body and head - but it also provides many other health benefits. Research shows that walking is less stressful, and walking reduces the risk of a number of diseases.





And that's exactly why I want to help you, so you get out for a walk.





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Wednesday, January 1, 2020

10 Simple Tips To Make You Eat Less - How To Reach Your Goals - And Keep Them

January 01, 2020 , , , , , , , , 78 comments :

10 simple tips to make you eat less
10 simple tips to make you eat less




Nourish the brain and eat less





It doesn't have to be that hard to eat less and healthier. With 10 simple tips, you can trick your brain and senses so you hardly notice the difference in portion size.





10 simple tips to make you eat less





You use all your senses when you eat, and with the help of small tricks you can manipulate them to eat less and healthier without feeling like you are causing anything. We have asked a renowned expert on the new science of neurogastronomy and been given 10 tips on how to deceive the senses.





10 simple tips





1. Select the correct dish





You may not have thought so carefully about how the appearance of the plate affects how you do. But the fact is that it may pay off to eat off a smaller plate than you usually do. A serving of food on a small plate will look bigger, and it lures the brain to believe that there is more food on the plate than it really is. That way you less than you would otherwise. If you really want to put in the punch, you can serve the food on a red plate. Studies have shown that we eat less if the dish is served on a red background. This is because the brain automatically has an aversion to the red color. The plate color also has significance in another area. If you serve food on round, white plates, you will perceive the food as 10 percent sweeter than if the same dish is served on a square, black plate. It allows you to do.





2. Avoid loud music and background noise





Avoid eating in restaurants or places where there is a lot of background noise. Many restaurants play music over 100 dB, and such a noise level will actually reduce the ability to taste salty and sweet.





In return, listening to slow music while eating is good. The slower the music, the more time you spend lifting the fork or glass to your mouth. That way you eat less, because it is easier to feel when you are saturated if you eat slowly. 





3. Solid food is best





The easier it is to get food or drink, the more we eat or drink it. You use your mouth's sensory as an indicator of how much you have eaten and when to stop. That is why you gain far more calories when you drink apple juice than when you eat e.g. applesauce. Obviously fewer calories are consumed by eating an apple. 





Woman eating apple




You consume less if you eat the apple, rather than drinking it in a juice.  © iStock





4. Taste the food properly





Try to notice every little taste impression from spices and ingredients that hit the taste buds. By paying more attention to what you eat, you will probably eat less and get more out of your taste and composition. Think of it as so-called mindful eating. 





5. Turn off the TV





Surveys show that we get around 33 percent more if we watch TV while we eat. We are so engrossed by the television program that we think far less about how much we really put in our mouths. 





6. Remove temptations 





Do not have food standing in front. Transparent plastic containers, glass jars and cabinets with a transparent door are more difficult to resist than if you hide food well away in cabinets, drawers and containers you cannot see through. Then the urge to eat is not stimulated by visible temptations every time you are in the kitchen.   





7. Hold the bowl in your hand





Instead of putting the plate or dish on the table, hold it in your hand as you eat. Choose a heavy dish or dish, because the weight will convince the brain that you are fed up with eating what is in it.





8. Eat with sticks





If you are not used to eating with sticks or rarely do it, it's time to learn it. This is because there is every reason to put the fork away: It is probably more difficult to get the food, and it means that you eat smaller portions. You will also eat slower, and it is far healthier than pulling into rocket speed. If you feel it is too demanding to eat with sticks, try to make it harder for yourself by holding the fork in the "wrong" hand when eating. The more cumbersome it is to get the food into your mouth, the better! 





9. Small is good





Try serving soup from a smaller saucepan with a smaller spoon, and eat the dish with less spoons than you usually do. You will feel that you are eating more than you really do. 





10. Blue makes you feel less





The color blue can reduce the food intake. During the Depression in the poor 30s, restaurant owners found that they could save money by serving the food of blue barrels - it made the guests feel less satisfied.


Tuesday, December 3, 2019

How to eat when taking the bowel

December 03, 2019 1 comment :


Lots of vegetables and fish for I FORM's intestinal cure




INTESTINAL BROOM While on the intestinal regimen, run on fish and vegetables - and cut down on meat and sugar. Does that sound difficult? Maybe, but it works. © wichmann + bendtsen





How to eat when taking the bowel. round with lemon juice herbs





Complete diet plan for those who want to be healthy, slim and have bowels in top shape. Use as inspiration if you really want to eat more gut-friendly - or follow the gut regimen's diet if you want to be sure you're losing weight.





If you are overweight you will lose a pound a week if you follow the diet plan exactly. 





Begin by following the intestinal regimen for 14 days to get a head start on weight loss. If you continue with many of the new good habits even afterwards - such as eating lots of vegetables and cutting back on sugar and starch - the weight loss will continue slowly but surely. 





The intestinal regimen's diet plan focuses both on quantity, so that you do not get too many calories, and that what is on the plate gives the body plenty of healthy building blocks and the intestines something to work with. 





As an adjunct to the intestinal regimen, we recommend that you move at least half an hour each day, such as cycling, walking or running. 





COST PLAN: How to eat on the intestinal tract





  • Breakfast
  • noon Snack
  • Lunch
  • afternoon Snack
  • Dinner
  • evening Snack




 Breakfast- choose one of these 4 suggestions

 1 
Yogurt with nuts and berries2 parts sour milk product natural, max 1.5% fat - eg. skyr, yogurt, Cultura, A38 or KefirA handful of almonds or nuts (about 30 grams)A handful of berries (fresh or frozen) or half a piece of fruit

 
 2 
Omelette with fillingOmelet of 2 eggs and vegetables (eg, casserole, tomato and onion)A large handful of leafy greens - e.g. spinach or arugula - and ...50 grams of salmon, chicken, cottage cheese, tuna or shrimpGarnish with herbs

 
 3 
Porridge with nuts and carrotPorridge made on 1 dl gluten-free grains - eg oats, millet or buckwheatA grated carrotPlus a handful of almonds, hazelnuts or walnutsPossibly a small pinch of vanilla powder or cinnamon

 
 4 
Vegetable smoothie50 grams of optional green vegetables (eg broccoli, spinach and parsley) blended with:Half an avocadoA piece of fruit10 g nuts (5-10 pieces)

 
 
Beverages
Remember to drink a large glass of water. Supplement if necessary with coffee or tea. Avoid putting sugar in. You may want to have some milk - but a maximum of 1 dl a day.

 




Kefir has made a comeback. But what is kefir really good for? Here you get the answer.





 noon Snack
 
Hold out!If you get very hungry during the morning, you can crunch something green - like a carrot or a few cauliflower bouquets. But try to keep up with water until lunch.

 




 Lunch- select something from each group

 1 
protein SourcesChoose one thing from hereA chicken fillet120 grams of turkey½ box of cod roe1 box of tuna1 ½ dl cottage cheese140 grams of shrimp1 ½ eggs1 box of mackerelA salmon fillet100 grams of legumes - e.g. chickpeas or kidney beans

 
 2 
Lots of vegetablesMix freely at least 200 grams of vegetables or salad. It can be carrot, cucumber, paprika, lettuce, cabbage or the like. (Potatoes and corn do not count here).

 
 3 
Some healthy fatYou can choose fromAn avocado2 tablespoons oil or pesto½ cup cream1 handful of seeds, nuts or kernels4 tablespoons hummus50 g of feta cheese (about 15-18 cubes)

 
 + 
Lots of flavorBe round with lemon juice, herbs and spices.

 
 
Beverages
Remember to drink well with water throughout the day. Otherwise, you can easily confuse thirst and hunger.

 




Inspiration: Good lunch recipes for the gut





These Health Float recipes are perfect for lunch when you are on the bowel. Supplement with even more green.  





  • Roots with chicken & lemon
  • Goma salad with edamame beans and tiger prawns
  • Salad with tuna and poached eggs
  • Spinach wrap with salmon and fruit
  • Avocado with shrimp




 afternoon Snack- Choose from one of these suggestions

 
Choose one thing like afternoon snack1 banana (possibly frozen and blended) with a spoonful of almonds or nuts2 dl sour milk product natural fresh berries and a spoonful of nuts or almonds2 small cubes of dark chocolate and a spoonful of almonds or nuts1 slice of rough gluten-free crispbread with a slice of cheese and a little green½ avocado with shrimp1 egg and some greenVegetable bars dipped in hummus or guacamole

 




 Dinner- select something from each group

 1 
protein SourcesChoose one of these things:200 g of chicken fillet200 g turkey meat200 g of cod200 g plaice (not breaded)200 g said200 g of shrimp200 g of tuna200 g of mussels125 g chicken with leather125 g minced poultry125 g of fish balls125 g herring125 g of salmon125 g eggs (about 2 medium eggs)125 g legumes125 g lentils

 
 2 
Lots of vegetablesMix freely at least 200 grams of vegetables or salad. For example, it could be:

(Box) tomatoBroccoliOnionSaladCucumbersoil ChefsCarrotparsnipPaprikaRadishEat CheersRed cabbageKalepeasSpinachGreen beanssquashPumpkin
NOTE : Potatoes and corn do not count here.

 
 3 
Some healthy fatYou can use 1 tablespoon of fat for frying or dressing. you can also choose from:

¼ avocado1 tablespoon pesto½ dl of sour milk product1 tablespoon. feta10 g of grated parmesan1 tablespoon hummus1 tablespoon seeds, nuts or kernels¼ dl of coconut milk

 
 4 
A little accessoryYou need to get some starch in the form of one of these things:

2 potatoes75 g rice (cooked weight)75 g of quinoa (cooked weight)1 piece. corn pancake
TIP: The starch section is voluntary . You can drop it and eat (even) more vegetables. For example, make cauliflower rice, squash paste, baked root vegetables or use finely sliced ​​cabbage as a base for a cooked dish.

 
 + 
Lots of flavorFeel free to go round with lemon juice, herbs and spices.

 
 
Beverages
Remember to drink well with water throughout the day. Otherwise, you can easily confuse thirst and hunger.

 




Inspiration: Good  dinner recipes for the gut





 evening Snack- Choose from one of these suggestions

 
Choose one thing like evening snack3 cubes of dark chocolate (about 15 g)10 almonds or nuts2 dl fresh berries

 
 
Beverages
Avoid coffee after dinner. And drink well with water all day.


Sunday, December 1, 2019

Diet Plan: Lose Weight a pound a week - and get your bowels in top shape

December 01, 2019 , , , 2 comments :




Happy woman attends I FORM's intestinal cure






Do you dream of lose weight a few pounds? Or are you bloated and running out of energy? Then we have the cure that is guaranteed to make you leaner and healthier - in just two weeks. Follow our intestinal cure










Follow I FORM's intestinal cure for 14 days and get:



  • Guaranteed weight loss 

  • Better digestion

  • More energy

  • Less headaches

  • Better night's sleep

  • Stronger immune system


If you want to both get healthier and get rid of a few inches around your stomach, then a gut-friendly diet is the way to go. The well-being of the gut bacteria is incredibly important for the whole body's hazel - including its weight. 


Check out all the healthy gains you get by eating gut-friendly. 


Therefore, you lose weight by the intestinal cure


In the intestinal tract we increase the intake of the foods that are useful for the healthy gut bacteria. when the good bacteria get their appetites, they acknowledge increasing the secretion of the hormones that keep your blood sugar stable and regulate appetite. This makes it easier for you to eat less, 


The gut-friendly diet is full of vegetables that are well-saturated and contain few calories, so you can eat well - and still lose weight. 


In the diet plan we have planned all the meals so that the food both is healthy and put together so that you do not get too many calories. 


Here is the intestinal regimen's diet plan 


Follow the intestinal regimen for 14 days


We recommend that you follow the diet plan slavishly for 14 days if you want to lose weight. If you do, and are overweight, we guarantee that you lose at least a kilo a week - and at the same time you will probably notice that you get more excess and less air in your stomach. 


Use the intestinal cure as inspiration


If you are unable to follow a prepared diet plan, you can instead check our  HOT and NOT list of foods that you can eat more of and foods you can benefit from restricting your intake. 


For a quick and noticeable effect, you can even put together a hardcore version, where for a period you only eat foods from the first list, but of course you can also just be inspired and pick the items from the list that best fit into everyday life your.


If you do not follow the diet plan, we cannot guarantee a weight loss, but you will certainly get better health - and probably you will lose weight as well. 



 








Six principles: How to eat when taking the intestinal cure


Before you jump directly to the intestinal regimen's diet plan, here's an insight into how we put together the diet plan - and why. 


1. Spoil the good gut bacteria


Vegetables are one of the things you should eat a lot of in the intestinal tract. The green goodies are low in calories, so you can eat lots of them without putting on weight. At the same time, they are rich in vitamins, minerals and fiber. The fibers are really good for the gut bacteria, because they act as a kind of food package for the bacteria. 


When the bacteria get vegetables, they produce substances that help keep your blood sugar stable, keep your hunger feeling low, balance your immune system, and release substances that affect your mood.  


2. Hunger to death the bad gut bacteria


In the intestinal tract, it is not just about promoting the good gut bacteria, but also about avoiding feeding specific bacteria that produce lots of air in the gut and causing inflammation of the body and brain. 


Research indicates that the type and composition of dietary fiber is important for the composition of bacteria in the gut. Fibers from wheat and rye, among others, appear to nourish bacteria that produce a lot of gas, and this can cause some stomach pains and make them bloated. Therefore, it may be advantageous for some of us to cut down on the amount of bread, pasta, cakes, biscuits, pizza, muesli and crispbread, and instead increase the intake of fiber from vegetables. Try for a few weeks to see how it affects your stomach. 


3. Prioritize gut-friendly and healthy protein sources


You've probably heard that you should eat lots of protein if you want to lose weight. Protein is a little more difficult for the body to digest, so you simply burn more when you eat chicken than you do when you eat pasta. 


Protein also helps preserve muscle mass, so it's primarily the fat you lose when you lose weight. 


Protein is found in meat, among other things. The only problem is that a high intake of red meat promotes certain bacteria that can transform substances in the meat into something called TMAO, which is associated, among other things, with an increased risk of cardiovascular disease. So instead of meat from four-legged animals, you should instead eat foods from other protein sources over the next few weeks, such as from poultry, dairy products, eggs, legumes and fish. 



 








4. Small healthy barter


So you get lots of green, healthy fats and proteins, but less starch and red meat if you follow our diet plan. We've also juggled a little with the flavor sets, so they give you lots of vitamins and don't ruin the weight loss. 


Instead of ready-made dressings and sauces, you should rather go with natural flavors like chili, ginger and spices. Then you save yourself lots of sugar and salt and various other additives that are suspected of being able to change our bacterial composition in an unfortunate direction. 


Instead of cake, space is made for you to enjoy some nuts, dark chocolate and lots of fresh berries. This allows you to satisfy the sweet monster in you while replenishing with antioxidants, minerals and fiber. 


5. Quench the thirst with water


Fountains are healing and good, and both coffee and tea work well as a suplement. But there is no place in the diet plan for caloric bombs like soda, juice and alcohol. Liquid calories saturate really badly and can therefore ruin the weight loss. 


Also, try to avoid light products so you get rid of everything to taste sweet. Feel what it does to your body only to drink water for a few weeks. 


6. Eat less


Too many calories create intestinal imbalances wherever they come from. Almonds, dark chocolate, cheese, avocado and oily fish are among the foods you can eat while on the gut. But since they contain many calories, you risk losing weight if you eat too much of it. 


We have therefore put together your diet plan so that you do not go and eat all the time. If you want a visible and quick result on weight, it is important that you stick to the plan. 


It's always a little tough to be on the cure. If you are about to walk the wall along the way, then you can get tips on how to deal with the challenges in this matter. 











Thursday, November 7, 2019

The exercises you should do BEFORE you run

November 07, 2019 , , 1 comment :

Amalie Constance Tefre Skage, personal trainer and instructor, shows Page2 three great exercises you can do to stretch before you run.




- We are so sedentary and leaning forward everyday, so when you are out and running or jogging, it is important not to continue those movements. Then you end up bending forward as you run, something you shouldn't. Theis important to think attitude, says personal trainer Amalie Constance Tefre Skage at Barry's Bootcamp.





Now that spring has come (YES!), Many have brought the running shoes. For most people, a natural warming is a bit slow, before setting the pace. But Amalie thinks it's just as important to take some stretching exercises before you start running.





- Our body is a complex matter and nerve signals should be sent out, so to put it simply, you should "connect" before running. Then it is okay to stretch out, and opened the pelvis and back. And as mentioned, change your attitude so that you do not continue the "forward-thinking" attitude.





Amalie thinks the warm-up should take about ten minutes, but once you have the exercises well incorporated, you can do them in about five minutes.





Here are three good warm-up exercises:





1.The World's Greatest Stretch - It's a very nice rotation exercise. You get stretched pelvis and hip, and get a nice rotation in the thorax / chest. It is nice to stretch in the exercises you do not use for everyday life. The body is made to go in those directions, but we forget to use them.





Exercise 1: The World's Greatest Stretch
Exercise 1: The World's Greatest








2. Low tension combined with plank





- Shoulders and abdomen work, while getting the leg straight. If you have a slightly bent knee you will get stretched Achilles, with stretched knee you will stretch the entire calf muscle.





Exercise 2: Laying stretch combined with plank
Exercise 2: Laying stretch combined with








3. Toraks





- In this forward-leaning world, it is good to get stretched properly. And also get the job done with the opposite movement. You get stretched your entire upper body and spine. Here you work with movement between the shoulder blades.





Exercise 3: Thorax
Exercise 3:








Also read: How to get good at running





Therefore, running is good training





Many of us are members of the fitness center, but it can be more tempting to be out when the sun comes after a long winter. Amalie thinks running is a good form of training - because you can be outside and also get resistance from nature.





- Running is good because it's easy. You only need running shoes and a tights. And it is good to use nature when the weather is nice, because we have a lot of back hills, and also some hiking trails. If you need it, be careful and use soft surface.





When it comes to running technique, Amalie thinks it's important to think about attitude and farming:





- Don't swing and swing your arms. You must use your powers straight forward! And think about knee lift and try to run on the forefoot. You should stand up and push off, and have a strong, fine and tight ankle.


Tuesday, November 5, 2019

Eat healthier, lower quality of life

November 05, 2019 , , , 1 comment :

Almost regardless of which newspaper or online magazine you read today, you are bombarded with various dietary tips. Either it is these "super-healthy" foods that you should eat more of, or they are often the "dangerous" foods you should eat less of, and sometimes you want to cut out completely. But, who is really right, and what does the word really mean?





EAT YOURS AND AVOID THAT





It's no wonder you get confused when one week you can read that carrots are carcinogenic and should therefore be avoided, before we can read in the same newspaper, just the week after, that we need to eat more carrots. Why? Yes, because it is probably good for you.  





How often have you not heard this: "If you are going to lose weight, you have to cut out all your favorite foods, and at least gluten, pizza and chocolate"? I tear my hair every single time I hear this. It is, in fact, completely misleading and very, very wrong.  





In my job as a personal trainer and dietitian, I guide and coach people with different conditions, desires and needs on a daily basis. Some of them have a goal of losing weight, and guess what? They eat both gluten, pizza and chocolate, AND they lose weight. They do not eat it every day, and not a 200 gram chocolate plate every time. But a little sometimes, and in moderate amounts.









HEALTHY OR UNUSED - FOR WHO?





What is known as "healthy" and "clean" food largely depends on who you ask, and not least who is going to eat the food.





If you ask a low-carb guru about which foods to stay away from, the answer would undoubtedly have been carbohydrates and sugars. If you ask a vegan about the same, he or she might have listed twenty different reasons as to why exactly you should stay away from all animal products. you ask a fitness practitioner if your mom's homemade meatballs are healthy, he or she will most likely be able to roll his eyes at the same time as he or she pulls in a packet of rice cakes. And so it goes.





The idea of ​​classifying foods as healthy or unhealthy is basically irrational, and often (read: almost always) lacks scientific evidence to substantiate this.





INDIVIDUAL DIFFERENCES





There are also great individual differences between us humans. Something that is "healthy" for one person does not necessarily have to be "healthy" for another. Take, for example, an athlete who practices several hours a day, and therefore needs quick nutrition between sessions. Then maybe a sugary sports drink may be just what it takes. But, for an obese, inactive person with type 2 diabetes, maybe that sports drink is not "healthy" anyway?





I get a lot of questions every day about what is best for you and what, and what is most optimal to either eat or exercise. The answer is almost always the same: "it depends". One has to look at the whole picture. Not just the exercise and the diet, but life in general. After all, don't forget that exercise and diet have to be adapted to it after all.





THE DANGEROUS GLUTENET





It has almost become "in" to have gluten allergy at the moment, but is it really that it's gluten's fault that we keep getting fatter and fatter?





Of course, there are some groups of people who should avoid certain types of food due to medical reasons. This applies, for example, to those who have been diagnosed with celiac disease, who must then avoid gluten-containing foods. However, this applies to a very small percentage of the population. It does NOT apply to Aunt Magda at 50, who has found out she gets fat from the two gluten-containing bread slices she eats for breakfast, but forgets that she eats over 1 kg of chocolate on the weekends, with gluten. Often, foods without gluten will contain MORE calories than similar foods with gluten will do. So, if you are healthy and can withstand gluten, there is actually very little reason to cut it out.









EAT SMART - FOOD JOY





Having a "healthy" diet does not necessarily have to be rocket research, and unfortunately I think we tend to complicate it too much. In order to have a so-called "healthy" diet, the food should be varied, contain well with vitamins and minerals, and that you get the amount of food your body needs. Depending on, among other things, goals and activity level.





Eat foods you like, and please do not force yourself into a box of cottage cheese, which you cannot really demand, because some nutritionist has said that you need it to lose weight. You should also not eat spirulina for every meal, nor starve yourself five days a week, and then eat the other two. Do you get lucky in your soul of the one sliced ​​slice of Nugatti for Saturday breakfast? Well, then you eat one slice, and then life goes on.





AVSLUTNIGNSVIS





So, can we really conclude something here? One thing that almost all so-called "experts" agree on is that vegetables are good for you.





In fact, you don't automatically become fat from carbohydrates, or sugar. You also don't automatically get fat from eating fat, or the one chocolate you treat on Saturday night. You become fat from too much food over time. I would also dare to say that some of what matters most in being able to say whether something is healthy or unhealthy is just the amount. You can get fat from the chicken fillet too, you just have to eat enough of it.


Monday, November 4, 2019

The workout that provides increased fat burning

November 04, 2019 , , No comments :

Want to increase your fitness and at the same time boost fat burning? Then you should test out one of these interval sessions!





HEATING:





It is important that you take plenty of time to warm up before starting the intervals. If you start training too hard, the risk of injury is great, and the session itself becomes much heavier than it needs to be. Look at the warm-up as a performance-enhancing preparation for the activity you will be doing. Spend at least 10-15 minutes on the heating itself.





How to heat:









Start by walking for a few minutes on the treadmill. Have a 2-3% increase and go at a relatively fast pace. Then turn up the pace of jogging and keep that pace for 1-3 minutes. Turn down the speed again and go fast for 1-2 minutes. Then turn up again with the pace and jog for a few more minutes. Feel the body warm and the pulse rise slightly. The purpose of the heating is not to get tired, but that the body gets good and warm.





COOLING DOWN:





5-10 minutes of leisurely jog / fast walk. Then turn down the speed even more so that your heart rate drops and you feel that you can get back in again.





See also our article  "Exercise form that burns the most" here.





1. 30/30 INTERVALS





One of my favorites! fat burning!





Here you should work at a high speed for 30 seconds, before jumping off, standing on the side of the belt on the mill, and resting for 30 seconds. Repeat this 10-20 times. 





Adjust the speed so you can increase 0.1 km / h on each interval drag. In other words, do not start at too high a speed. Have a 1.5-3% increase on the mill.





If you do not want to run, you can go at high speed with a climb and otherwise practice the same method.





Staircase: 5-10 minutes leisurely walk on the treadmill





3. PYRAMIDE INTERVALS





At pyramid intervals, the duration of the drag goes up before it goes down again. Just like a pyramid.





Can be done either with seconds and a high speed, or with minutes and thus a slightly lower speed.





Increase: between 1.5-3%





Example:





Minutes: 1-2-3-4-3-2-1





Seconds: 20-30-40-50-60-50-40-30-20-10 





The break time is half the interval drag. That is, if you run for 1 minute, you should have a 30 second pause, and if you run for 30 seconds, you should have a 15 second pause.





If you choose to use the pyramid intervals with seconds, you may want to run up and down the pyramid twice, to get the most out of the session! J





Pauses: At the second pyramids, you stand on the side of the mill during the break. On the minute pyramid, you walk calmly on the treadmill during the break.  









Staircase: 5-10 minutes leisurely walk on the treadmill





3. SWEATY BETTY





Would you like to test out an interval workout that really boosts motivation, and fat burning, this one might be for you!





Increase: 1.5-3% increase,





interval workout Speed: Increase the speed as the interval drag becomes shorter.





interval workout Hours: Half of working time. Stand on the side of the treadmill during the break.





intervals:





2 min on / 1 min break x 2





1 min on / 30 sec pause x 4





40 sec on / 20 sec off x 6





20 sec on / 10 sec off x 8





Staircase: 5-10 minutes leisurely walk






Here you will find several  interval workouts that increase calorie consumption
 


How to take perfect squats

November 04, 2019 , No comments :




Kneeling is the king's exercise in strength training. In the training video you can see how to do the exercise with just the right technique.



What is squats?


Squat provides fantastic training of a whole host of muscle groups. Unfortunately, many people do the exercise incorrectly, and they risk doing more harm than good. Below you can watch videos of different variants of squats, done with correct technique.










How to squat with weights?


Starting position:

Stand with the barbell placed on the upper part of the back muscles. Hold the bar with a slightly wider grip than shoulder width and keep your feet at shoulder width. Keep your back straight.

movement:

Bend your knees and hips and sit as deeply as you can without bending your back or pelvis tilting under you. The knees must always point in the same direction as the toes. They should not fall inwards - try squeezing your knees out instead.

Stretch your legs and return to the starting position.


















How to take squats without weights?


Starting position:
Stand with shoulder-width distance between the feet. Lift your chest and look straight ahead. Fold your hands behind your neck and push your elbows back slightly.

Movement:
Start the movement by pushing the back of the back. Only when you are no longer behind do you bend your knees and lower your body to the floor. Stop when the upper thighs are parallel to the floor. Then stretch your legs again.

Tempo:
2-3 seconds down, 1 second up.

























Three other forms of squats


1. Bulgarian outcome


With Bulgarian outcome you train your thighs and buttocks.

Starting position:
Place the back foot on a chair or stool and the front leg far in front of the chair. Hold the dumbbells down along the side. Straighten your back and look ahead.

Movement:
Bend the front leg to the back of the thigh parallel to the floor. Keep the upper body upright as much as possible. Then press with the front leg until you are upright again. Remember to stretch your knee all the way out.

Pace:
Quiet. Take 3-4 seconds to go all the way down and up.


















2. Front squat


With front squats, you primarily train the front of the thigh. The front squat takes more on the front of the thighs than traditional squats. This is because the weight load is carried in front of the body. The location of the weights also protects the lower back.

Starting position:
Stand with shoulder-width distance between the feet. Keep the dumbbells up in front of the chest, but as close to the body as possible. Look straight ahead.

Movement:
Press your hips back as if to sit on a chair. Keep your back straight all the time.

Tempo:
Feel free to spend 2-3 seconds on the lowering phase. Straighten up again with a quick motion.

Do this 3 x 10-12 reps - 1 min break.


















3. Squat with jump


At squats with jumps you train butt, front thigh, back thigh, inside thigh, core and balance.

Starting position:
Stand with shoulder-width distance between feet. Tighten the seat muscles and hold the abdomen. Keep your hands behind your neck.

Movement:
With the weight on your heels (without lifting your toes!), Push your hips back and lower your back to the floor. Lower your hips so far that they are below knee height and make sure your knees are in line with your toes. Hold your chest high.

From here you jump as high as you can and land softly with slightly bent legs, before repeating the movement.

Tempo:
Fast or slow, but the movement should be controlled. Do this for 1 minute per round.




Thursday, October 31, 2019

WEIGHT LOSS FRIENDLY FOOD TO ACCELERATE FAT LOSS 31 BEST FOODS TO WEIGHT LOSS

October 31, 2019 , , , , , 1 comment :
[caption id="attachment_257" align="alignnone" width="603"]WEIGHT LOSS FRIENDLY FOOD TO ACCELERATE FAT LOSS 31 BEST FOODS TO WEIGHT LOSS WEIGHT LOSS FRIENDLY FOOD TO ACCELERATE FAT LOSS 31 BEST FOODS TO WEIGHT LOSS Photo by Natasha Spencer from Pexels[/caption]

32 best foods to weight loss

In this article, we will show how to choose, and combine several best foods to weight loss. By eating intelligently, it is possible to lose weight while maintaining concentration at very high levels.

In fact, combining several quality foods is important to reach the ideal weight by losing body fat, which is a real possibility and a scientifically proven fact. Many are natural foods and spices that are tasty, also give your organism low-fat nutrients, which means you quickly and efficiently lose weight.

For example, some healthy foods and spices (which we will explore in depth later in this article) are almonds, cinnamon, pears, mushrooms and salmon. This is just a very small list of best foods to weight loss that can be used and / or associated as you may wish in any of your home recipes. They will provide good amounts of proteins, minerals, vitamins and fats, while also having a relatively low calorie count.

32 best foods to weight loss:


32 best foods to weight loss

best foods to weight loss-Lose a few extra pounds it takes some work to get started. You can try to be tired with a lot of exercise and physical work, or you can follow the simple method of healthy eating.

Although a good healthy diet is considered to be a good thing, today, weight loss does not require you to completely stop eating.

Today we talk about the 32 best foods to weight loss:


There are ways to lose weight without having to stop eating. The following is a list of some of the best 32 foods and spices to be used individually or in combination that you may want for your dieting purposes , especially when seeking to lose weight.

• Almonds :

This dry fruit has a high content of proteins, vitamins, magnesium, iron, potassium and unsaturated fats. Almonds are highly digestible and help keep the blood sugar levels constant. They are also very helpful in controlling appetite. They can be a good solution for snacks. Aim to consume only 20-30 grams of them between your main meals.
• Apples :

A not so well-known, but very effective trick for absorbing less calories than those actually consumed is eating an apple before, for example, a pasta dish. In fact, 100 grams of apples contain 4 to 5 grams on average of fiber, which quickly helps you feel less hungry and absorb less calories from the subsequent dish (or servings) you want to consume.


Apples also contain a good amount of antioxidants (antioxidants help prevent or stop cell damage caused by oxidants), which, among other things, also affect skin aging. And don't forget: if you can, eat your skin: lots of fiber and nutrients are in there!
• Beans :

Some scientific studies have shown that beans in all their varieties are good "fat burners", especially thanks to the high presence of insoluble fiber and proteins, and to a certain type of highly resistant starch-like carbohydrates.

• Broccoli :



This is a great food, especially when it comes to aiming to lose weight and get rid of excess fluid in the tissue. It is very rich in vitamin C, reduces the risk of stomach upset and, like the vast majority of vegetables, provides you with lots of fiber, with very few calories. It can be used in a variety of dishes, ie grilled or as a dish with meat or fish.

• Cinnamon :

We may surprise you now by quoting this spice here, but be aware that half a teaspoon of cinnamon a day can help keep sugar levels stable and lower insulin production, which is normally higher right after a meal. It is widely used in pastries, but can also be used to give more flavor to foods - as a substitute for oils, margarine, butter and other juicy sauces, all of which have much higher content in terms of fat and calories.
• Fruits and vegetables
- Water can really help you lose weight. Fruits and vegetables high in water content can fill you; This is a good way to lose weight, since this type of food does not need to be prepared; You can eat fresh fruits and vegetables whenever you want. Main tip: Make sure the food you choose is rich in water content and fiber.
• Salad
- A pound of lettuce contains only 60 to 70 calories; it's a food very diet-friendly. Lettuce is a great source of magnesium, calcium, iron, vitamins A, C and B-6 and folic acid. This helps regulate blood sugar and is good for the immune system.
• Radishes
- Radishes are enjoyed in salads and cabbage. They are filled with folic acid, potassium and antioxidants. Radish also contains sulfur compounds that help the digestive system work better. Radish root is good, but then it is green, as they contain calcium and vitamin C.
• Spinach
- Spinach has many benefits; It can be used in salads, green smoothies or eaten with other dishes. It contains calcium, iron, magnesium, and vitamins A, B-6, C and K.
• Grapefruit
- Grapefruit should always be considered when planning to lose weight. Rich in vitamin C, it is good for the heart and with potassium, folic acid and its fiber, it is also very good for weight loss.
• Cauliflower
- Eat fresh cauliflower, either raw or add to soups, it is a good source of foliate, magnesium and vitamin C.
• Cabbage
- Cabbage is a good source of food that can stimulate the immune system. It can be eaten in many ways; Using it in a salad or coleslaw, anyway, is one of the best foods to eat to lose weight.
• Beans
- One way to lose weight is to stay full for a longer period of time. Beans can do this trick; They contain protein and are high in fiber. They digest slowly, which keeps you from consuming more food.
• Peanuts
- Apart from meals, taking healthy snacks can also help you lose weight. Eating peanuts, pecans, almonds or walnuts will make you eat less when eating meals.
• Soup
- Soup is healthy and take it before the meal will keep you from overeating. This is one of the best kept secrets in Asian diet healthy foods. Make sure the soup is broth based and do not add any more spices to increase the calories. Keep it to a maximum of 150 calories.
• Dark chocolate
- This is good news for all chocolate lovers. Not only is dark chocolate very delicious, but also rich in antioxidants. Take chocolate between meals and you end up eating less junk food.
• Pomegranates
- Pomegranates are low in calories and high in fiber and vitamins. Taking that snack between meals can prevent you from eating more calories. Pomegranates are juicy and they taste amazing. It's not a good bite ?!

• Coffee :

Yes, coffee now comes as another surprise. Well, did you know that coffee can actually help you lose weight? Drinking coffee can burn on average from 30 to 50 calories per day. Those who drink 3 cups of coffee a day have a 30% lower chance of developing type 2 diabetes. In fact, chlorogenic acid contained in caffeine can help prevent insulin resistance, which in turn can lead to diabetes and obesity. And in general, it has also been shown to reduce hunger for food.
• Ricotta cheese :

A normal portion (80 grams) of cow ricotta cheese provides an average of 14 to 16 grams of protein in about 80 calories. Scientific research has shown that ricotta's protein keeps metabolic activity at a high level. Taste and efficiency in controlling the amount of calories will both be well-pursued by consuming cow ricotta cheese (sheep ricotta cheese is more difficult to find and has a rather higher content of fat and calories).
• Eggs :

Eggs are rich in protein, help control appetite, and egg whites are actually considered the purest protein food of all, higher than fish and meat. We all know how many ways are available to make eggs in a simple, quick and delicious way, right? Try poaching eggs with spinach and you already have a complete nutritional combination that allows you to stay healthy while also losing weight.
• Garlic :

Several US studies on people undergoing a diet have shown that those who used garlic as a spice for the dishes lost weight more easily and more effectively than those who did not use it. Garlic also has antibiotic properties.
• Lentils :

These vegetables are rich in protein and soluble fiber, and keep sugar levels stable in the blood. The consumption of lentils also counteracts the effects of insulin, namely the accumulation of fat in the abdominal area. There are different types of lenses, but the best known are red lenses and yellow lenses.

You can eat them on your own or add them to rice or pasta, or even make a great puree soup. A simple, nutritious and rich in protein dish? Boiled lentils, a little salt and pure extra virgin oil, accompanied by whole wheat bread. Just simple, delicious and good meal - and you lose weight!

• Olive oil :

Yes, we just mentioned the above, and please hate those who say you should never use olive oil in a low calorie diet - it's wrong and it's a shame! Olive oil is a miraculous spice, with great and numerous benefits, an anti-inflammatory, antioxidant, and by the way, delicious substance. Just be sure you buy and use extra virgin olive oil - refined varieties lose only most of the benefits and you do not lose with these low quality.

• Parmesan cheese : Among the ingredients, we want to mention the good content of linoleic acid, which can help burn body fat, which helps you lose weight while staying healthy. It is a hard granulated cheese that is characterized by long and natural ripening. A very concentrated cheese, containing only 30% water and 70% nutrients, which means that it is very rich in proteins, vitamins and minerals.
• bulbs :

One bulb produces on average 5 to 6 grams of fiber, which suppresses appetite. A Brazilian medical study has shown that women on a weight loss diet who ate pears lost more body weight than women who ate oatmeal biscuits, although both had consumed the exact same amount of calories.
• Mushrooms :

Did you know that mushrooms have a very low amount of calories and can be used instead of meat or partially replaced meat to reduce your total calorie consumption? On average, 100 grams of mushrooms contain less than 20 calories and very little fat. If you still want to eat meat, try a plate of finely chopped mushrooms mixed with beef and there you have a good plate - grilled, maybe - with much less calories and fat. Great to lose weight, of course.
• Quinoa :

Quinoa helps reduce appetite and contains many fibers and proteins. It can be used as an alternative to rice, good as a snack when added to raisins and chopped walnuts, which means you lose weight naturally.
Red sweet peppers: Red sweet peppers are very rich in vitamin C and mineral salts. They have also been shown to strengthen the immune system and thus prevent any cellular damage.

Cut them nicely, put them fresh in sandwiches or grilled with lettuce and tomatoes in salad with some extra virgin olive oil - again, a very simple, quick and nutritious way to eat while calories count last year, and lose weight. Half a red sweet pepper provides about 75mg of vitamin C on average, which is, by the way, already the recommended dose for an average adult.
• tomatoes:

This is not a surprising food when it comes to reducing body weight; What happens chemically when you eat tomatoes is that the body releases a hormone called cholecystokinin, which actually closes the valve between the stomach and intestine. Therefore, cholecystokinin promotes food and you will feel that you want to eat less.

Tomatoes also contain oligofructose, a fiber that helps maintain the effect of the cholecystokinin hormone in the stomach. In addition, another component of tomatoes, called lycopene, has antioxidant properties, which can protect your body from damage caused by pesticides. It is also a nutrient that can prevent cancer and is responsible for the red color of tomatoes. 100 grams of fresh tomatoes, 3 spoons of extra virgin olive oil, a couple of fresh basil leaves - it's less than 30 calories and will help you lose weight!
• Vinegar :

Well, not surprising at all, vinegar is a simple solution to add flavor to many of your dishes and also to keep your body fat under control. Put it in salads and it's good on strawberries! It induces satiety and helps maintain an adequate level of insulin in the blood, thus helping you lose weight. Make sure it is of good quality - you can choose between wine or apple vinegar varieties, which are the most widely used.
• Salmon :

Salmon is enormously rich in essential fatty acids. Omega 3 - Omega 3 fatty acids (DHA and EPA) are essential for a healthy and balanced diet and have been shown in medical research to exert a positive effect on blood count levels, cognitive health, immune system and dieting. - So, yes, you will lose weight when you eat salmon !.

Salmon consumption also favors the formation of lean muscle mass and at the same time reduces fat intake. And the more muscle you have and gain, the more calories your body will burn. Farmed salmon have smaller amounts of fatty acids Omega 3 because of which farmed salmon are fed, but they still have good amounts of both DHA and EPA fatty acids - and farmed salmon have the advantage of containing less mercury (if any).
• Yogurt :

Last of the list, but certainly not least important, given that yogurt is the ideal food in almost any diet that aims to reduce body weight. Yogurt is an ideal food for losing weight, mainly because it has a balanced amount of carbohydrates, proteins and fats that can all help maintain a constant level of sugar in the blood and avoid hunger pangs. An American medical research has found that consuming yogurt causes the body to lose more fat in the abdominal area.
In conclusion, and without any intention of giving decisive or definitive answers to all those who are seriously trying to lose weight, we would still say that the idea that one can lose weight and become leaner just by implementing heavy and monotonous diets , is just completely without a scientific basis.

Our body is like a machine: Like any machine, it needs energy to function properly. A famous old Latin says 'Mens sana in corpore sano' (that is, a healthy mind in a healthy body) and only shows by old sage that he understands that an active and even brilliant mind is the end result of a healthy body, and thus our well-being depends only on the harmony between mind and body.

If you want to lose pounds and you are not a fan of hard physical exercise, then a better choice for you would be to eat a variety of foods that can help you lose weight. There are many more foods out there that can help you lose weight. Losing weight requires a simple logic: to lose weight, you need to eat fewer calories than you burn. Many types of food, whether raw or produced, are capable of putting extra weight on your body. Rather than focusing on eating less, eating the right type of food will help you lose weight as well as on how to maintain energy levels.

Also, avoid eating junk and processed foods, and make sure you drink plenty of water if you want to succeed in long-term weight loss.

Nature has provided us all with a variety of precious best foods to weight loss, rich in nutritional principles and also full of good flavors - often never with too much fat, provided we eat these foods wisely - so why not consume these foods and carry out our diets in the same natural and easy ways? Why not eat HAPPY and at the same time manage to have an almost "invisible" yet light diet on a daily basis?

A healthy diet, especially if combined with a balanced physical activity program, is all that it really takes most of the time for a normally healthy individual to succeed in losing weight and feeling just fine without exception. However, as described earlier, remember that the amount of food is not enough: quality is just as important.

And lastly, remember that if your goal is not to lose weight , because you are already in shape and both body weight and composition are good, you will certainly not achieve useless, excessive or even dangerous body weight or change body composition (percentages of muscle and fat, namely) - so eat sensibly and you will never have to lose weight gained by eating in (many potential) wrong ways!
I hope that you will find a list of the best foods to weight loss and healthy eating these tips to help to lose weight.



What other best foods to weight loss you enjoy include in your diet? Feel free to share your thoughts in the comments section below.

Be happy!

Wednesday, October 30, 2019

FITNESS TRAINING - THE ULTIMATE GUIDE

October 30, 2019 , , , , 874 comments :

Fitness Training - the ultimate guide


Good fitness is one of the most important factors for good health and to avoid illness. Still, the threshold for getting started can be high. Where do you start, what exercises and methods are the most effective and how often should you train to maintain good stamina and stamina?

HERE'S HOW TO GET STARTED WITH CARDIO FITNESS TRAINING


Should you train short and hard - or long and calm?

There is not necessarily something right or wrong here. However, if your goal is to train your stamina and stamina, you may need to exercise so that you become breathless and know that your muscles are working. Begin with shorter humps and increase the time and intensity as you get in better shape.

The key to success is creating continuity in Fitness Training and exercising varied, for example by combining interval training and long distance running. It is also important to have a well thought out plan for your workout.

FITNESS TRAINING EXERCISES THAT GIVE GREAT EFFECT


According to Thomas Losnegard, associate professor at the Division of Physical Performance at the Norwegian School of Sport, it is generally the case that fitness training can be done in different types of movement, since it is the heart that primarily limits fitness. Endurance training requires that you have a specific form of movement since the nervous system and muscles are limiting.

How to get better fitness. running

Here he shares three specific Fitness Training sessions for a moderate to well-trained practitioner (maximum 60 minutes including warm-up and warm-up):

1. Short interval (high intensity):
10 x 2 minutes, 2 minutes break. You can set up the intervals on a relatively flat track. Put a starting line and run (possibly bike, ski or similar) for 2 minutes. Put a line where you are when it's been two minutes. After the break, then run back. During the intervals you can check whether you are running as far per move. If you could run faster, you know it to the nose. The intervals can of course also be done indoors on a treadmill.

2. Alternate short interval:
45 seconds x 20 in reverse, 15 seconds pause. During this type of interval you can maintain a high intensity for a long time. This type of interval training is motivating since the kites are not that long. At the same time you will have a high heart rate since the breaks are short.

3. Long interval (moderate intensity)
5 x 8 minutes, 2 minutes break. Find a hilly terrain in your sport. The intensity becomes moderate since the dragons are long and the breaks short. The interval can of course also be performed indoors. You can also run a continuous move of 30-40 minutes, but this is often more mentally demanding.

4. Hiking in hilly terrain
Run, cycle or ski in varied terrain for about 60 minutes. The first 10 minutes should be quiet. During the session, use the terrain actively.

See examples of how you can get high heart rate and increased stamina with cardio exercises.



GRADUALLY INCREASE THE LOAD


It takes time to build up good stamina and stamina, so increase your training gradually. After each workout, you may want to note how fast and far you have run, cycled or the like, so you can easily compare with past and future results. This can also have a positive effect on motivation.

As the condition improves, you can place greater demands on your heart by increasing your workout load.

- In essence, the training load is given by duration x intensity x frequency. Generally when you are in better shape you should increase the length or frequency of sessions or interval moves, says Johansen Losnegard.

During an interval, for example, you can go from 5 x 3 minutes to 6-7-8 x 3 minutes. That is, the intensity is the same, but you have several moves, ie longer duration at high intensity. For long trips you can increase the duration of the sessions slightly. Exercise variation is also important, as increased exercise load depends on being good at varying workouts. Examples of variation may include changing the type of interval (length of drag = intensity), mode of movement (bike, running, skiing etc.) and terrain.

HOW TO AVOID THE MOST COMMON DAMAGE


Exercise variation is an important keyword also in terms of injury prevention. In order to give the body maximum health benefits, it is most ideal to combine cardio and strength training.

Running Injuries. Runners knee. Cardio

Mari Rangnes, personal trainer at SATS Ullevaal Stadium, often sees examples of injuries and ailments that occur as a result of cardio training. Here she shares some of the most common training errors as well as tips on how to avoid them.

  • Runner's knee : A tendon disease that occurs in the tissue that binds the long tendon laterally to the thigh with the large and small leg bone. The torment occurs at high loads, often related to running. The disorder can come acute, but is usually a nuisance that comes creeping.

    Here's how to prevent: Running on varied surfaces (try to avoid downhill slopes), strengthening the seat and stabilizing muscles around the hip, running with short steps and exercising varied.

  • Meningitis: Inflammation of the muscle and tendon attachment to the front of the leg, more specifically along the inside of the tibia. The condition is especially common among runners.

    Here's how to prevent: Stretch your muscles regularly, avoid running on hard surfaces and wear good, sturdy shoes with good shock absorption.

  • Plantar Fasciitis: Inflammation of the soles of the sole of the foot where it attaches to the heel bone, and the most common cause of heel pain in athletes. The disorder can affect people of all ages, but plantar fascia is most common from the age of 40 onwards. It is also a fairly common condition among athletes (runners). This occurs primarily with long standing and with a lot of walking or running on hard surfaces.

    Here's how to prevent it: Avoid standing, walking or running for a long time on hard surfaces. Fine-tune the running technique.

  • Achilles tendonosis: A very common load injury characterized by persistent pain in the Achilles tendon, heel and lower back muscles during activity and strain of the Achilles tendon. Long distance runners, joggers and other sports that involve running or prolonged activity on flat ground are particularly at risk.

    How to prevent: Avoid a rapid increase in exercise volume and intensity.


WHAT IS STAMINA AND ENDURANCE?


The condition is determined by the ability of the heart to pump blood to the working muscles and the ability of the muscles to utilize the oxygen. In other words, the fitness is the same as your maximum oxygen uptake (VO2 max).

The endurance, on the other hand, is specific to a sport or exercise. Different sports and exercises include different muscles. It is these muscles that get good stamina when exercising, but they often depend on fitness being a "provider" of the oxygen.

In training, endurance is defined as the ability of the organism to work with relatively high intensity over a long period of time. We distinguish between two main types of endurance: anaerobic (without oxygen consumption) and aerobic (with oxygen consumption). Some form of endurance training is a prerequisite for a healthy lifestyle.

- Unless you are competing in sports exercises where the maximum work takes from a few seconds to a few minutes, it is most relevant for people to train the aerobic endurance, points out Even Jarstad, sports physiologist and test engineer at Nimi, Ullevaal Stadium.

According to Jarstad, there are three overall physiological characteristics that determine a person's aerobic endurance, namely the maximum oxygen uptake (VO2 max), the utilization rate of the VO2 max and the working economy (energy cost) in the exercise.
- If you manage to improve one or more of these three physiological properties through aerobic endurance training, you can manage to maintain a higher speed over a longer period of time, and thus better performance, says Jarstad.

WHY EXERCISE FITNESS?


According to the  Directorate of Health's recommendations for physical activity  , adults should be in moderate physical activity for at least 150 minutes each week. With a higher intensity, you can get a sufficient dose in half the time - 75 minutes.

Fitness training is a good way to meet these recommendations, either through an individual activity such as running, cycling or rowing, or by practicing some form of group activity such as aerobics, dancing or team sports.

How to get better fitness. Cycling

The purpose of cardio Fitness Training is to change and improve the heart, blood system and muscles of the body. With cardio training, the heart gets bigger and stronger, while the muscles become more enduring. As a result, it becomes easier to run, walk and engage in other forms of physical activity.

In addition, good endurance is an important factor in preventing and preventing health complications.

- In a health perspective, low fitness has been found to be associated with a high risk of developing cardiovascular disease, among other things. Furthermore, it has been found that low fitness is a potentially greater indicator of mortality than established risk factors such as smoking, high blood pressure, high cholesterol and type 2 diabetes, Jarstad elaborates.

In a performance perspective, it is also conceivable that increased fitness can help to better cope with everyday challenges, both in terms of work and private life.

- We are usually more energetic if we are able to increase physical capacity, and it is not inconceivable that with better physical form you can also cope with physical and mental stress in a better way. And then it is all the more fun to go hiking in the mountains or skiing at Easter when you know that the condition is good, Jarstad smiles.

Rangnes emphasizes three reasons why one should practice endurance training.

1. STRENGTHENS THE HEART


During cardio Fitness training, the heart and lungs are forced to work harder to manage to deliver enough oxygen into the body. The heart is a muscle that can be trained and strengthened, and for that to happen it needs to be exposed to enough strain.

"At high intensity, the heart must beat faster to pump out more oxygen-rich blood, and with enough cardio training, the heart will eventually be able to pump more blood per heartbeat," said Rangnes.

2. GREATER EXCRETION OF ENDORPHINS


When we engage in physical activity, the body produces endorphins - also known as the body's own "happiness hormone".

Illustration endorphins the body's happiness hormone. Get better fitness

- If the body is loaded for more than 20 minutes it will increase the production of endorphins. This provides an increased sense of well-being, which in turn can help reduce stress and depression, explains Rangnes.

3. INCREASES FAT BURNING


Cardiovascular exercise is the most effective way to increase fat burning and thus lose weight. The harder the muscles work, the more energy it needs. The amount of energy used is measured in calories (kcal). It is the total amount of work that affects the calorie burn, ie the sum of intensity and duration.

According to Rangnes, long trips at a fast pace are fine, but a proper interval run can give even better results.

- This is because you burn more energy per unit of time, and as long as the interval workout is long, the total workload will probably be higher, says Rangnes.

FITNESS TRAINING AND DIET


Exercise and diet are closely related, perhaps closer together than many people think. It is said that diets often account for as much as 70 percent of the result. Therefore, in order to achieve your goals, it is essential that you eat properly. To maintain the biological and physiological functions of the body, we must consume energy from carbohydrates, proteins and fats. The need is temporary at the activity level; what to train, duration and intensity.

Fitness training and diet. Fruits, vegetables and fiber

Dietary Tips
Before Fitness Training Exercise : Before exercising, you should eat a meal rich in carbohydrates and some protein. In addition, moderate fiber and fat content helps reduce the chance of getting stomach trouble during exercise.

- Intake before exercise should be planned to avoid stomach problems during the workout. Digestion time depends on the type and amount of food. In general, foods that contain a lot of fat, protein and fiber take longer to digest and can feel "heavy" in the stomach during exercise, explains Rangnes.

Recommended Food:

  • 2-3 hours before exercise: Cereal, bread with protein-rich toppings (such as cheese and ham) and oatmeal.

  • 1 hour before exercise: Fruit (preferably banana), a small yogurt or a smoothie.


Dietary Tips After Fitness Training Exercise:
Performance training leads to the drainage of glycogen stores (carbohydrate) in the muscles, increased protein turnover, burning of fatty tissue and loss of fluid and salts. In addition to making sure you get enough fluid right after Fitness Training exercise, it is important to fill the glycogen stores with a carbohydrate-rich meal.

- If the session has not led to the emptying of the glycogen stores, a smaller meal is sufficient. During hard running sessions, the protein in the body breaks down. Protein supply helps stimulate protein synthesis and repair and build up damaged muscle tissue, explains Rangnes.

Recommended Food:

  • Right after exercise: Fruit, chocolate milk, yogurt, protein-rich smoothie.

  • 1-2 hours after exercise: A larger meal such as dinner.


Read more about exercise and diet here.

Are you curious about how you can exercise? We have made it easy for you and gathered all our training programs for those who want to get better fitness .
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