Intervalltrening program 4x4

I "De neste sju" fortsetter reisen mot et sunnere liv og lavere kondisjonsalder. I samme periode var det bare 18 tilfeller av hjertestans. Begge pasientene overlevde. Blir jeg bedre trent? Hva mener dere? Er dette normalt? Jeg opplever imidlertid at man definerer nullreferansen for makspuls ulikt. Hva mener dere er korrekt?

Om vi skal ha med hvilepuls blir det snakk om en annerledes pulsskala, og det blir fort altfor vanskelig for folk flest. Og evt. Hvorfor akkurat tre minutter? Jeg opplever av og til at det blir litt lang pause og har da kuttet ned til to minutter. Svar: Ja, det forbrennes til og med mer fett per tidsenhet under 4x4-intervaller enn ved trening med lavere intensitet.

Svar: Det er vanlig det du beskriver, og det er synd at helsevesenet ikke har et bedre system for slike som deg. Vi har god erfaring med trening av hjertepasienter, men vi kjenner jo ikke din bakgrunn eksakt.

Er frykten ubegrunnet? Svar: Forkammerflimmer atrieflimmer er i utgangspunktet ufarlig, men ubehagelig. Du kan lese mer om den nevnte studien her. A ny and all exercise helps to improve your longevity; however, a new study published in the British Medical Journal shows that High Intensity Interval Training HIIT is one of the best things you can do in terms of physical fitness in order to achieve a longer healthspan.

Related Stories. Experts Referenced. Ash Wilking. Nike Master Trainer. Charlee Atkins. Fitness trainer and founder, Le Sweat. Frank Lipman, MD. Jes Woods. Personally, I feel using the resting heart rate makes most sense, because that seems like zero effort to me. The reason is that you remove lactate most efficiently at that intensity. If you start including the resting heart rate the scale would be completely different, and it would become too complicated for most people.

Answer: A common question has been whether you should run or walk in order to burn as much fat as possible. Put differently, what is better: high- or low-intensity exercise?

This has led to claims that you should do low-intensity exercise if the goal is to burn as much fat as possible. However, these claims are based on a misunderstanding.

In reality, it is the total energy spent that matters, not the percentage of energy spent from fat. During high-intensity exercise, the energy expenditure per unit of time is greater. Thus, more fat is metabolized compared to low-intensity exercise, even if the percentage of energy from carbohydrate is greater. Question: How many times a week do I have to work out in order to improve my current shape? I currently work out approximately 30 minutes every day.

Answer: Half an hour seven days a week is great! However, it is important to note that you get a significant health benefit with less exercise too, as long as the intensity is high.

The official recommendations state that you could do 75 minutes of high-intensity physical activity each week, as an alternative to more frequent and longer moderate-intensity workouts.

Past studies have also shown that if the intensity of an activity is high, one to two workouts a week can lead to significant health benefits. Question: I exercise according to your regimen , and my question is how often would you recommend that I do interval training? Can I do it every day, or should I limit the frequency to protect my heart? How many times a week would you recommend? Answer: Generally speaking, it looks like one session of interval training each week is enough to maintain your current fitness, and a greater frequency is required to improve your physical fitness.

If the goal is to increase your physical fitness, we recommend 2—3 sessions with interval training per week. We don't know the optimal number of training sessions, and it may vary from person to person. In one of our studies, test subjects did 5—8 interval training sessions every week. They found it tough to keep up motivation. Moreover, we found that the people doing intervals around eight times a week didn't get the desired physical adaptations, probably because of overreaching.

Question: A couple years ago, I experienced a heart fibrillation. Since then, I haven't dared to push myself to high heart rates of fear that my heart will start to flutter. Are my fears unwarranted?

Can people with heart flutters exercise heavily, or should they keep their heart rates low? Answer: That's a good question, and currently there is no clear answer. I presume it was an atrial fibrillation, which is uncomfortable, but not normally dangerous.

Jostein Grimsmo from Feiringklinikken has shown that after being active for many years, endurance athletes have increased occurrence of atrial fibrillation. However, they also have increased longevity. We actually don't know the effects of exercise in less well-trained people with atrial fibrillation, but are conducting a study to learn more.

The results indicate that the incidence of atrial fibrillation decreases in this group when they exercise. Our recommendation is that you should talk to your doctor, and possibly get a referral to a work-ECG at a hospital to find out what you should do. They had done interval training. How did they exercise? Answer: We included very obese teenagers who were referred to St. Olav's Hospital due to their obesity.

The test subjects were randomly placed in an exercise group or a control group. We found the individual heart rate goals for each teenager after we had determined their maximum physical capacity. They exercised on treadmills twice a week for 12 weeks under professional supervision while wearing heart rate monitors to ensure that the intensity was correct.

After these 12 weeks of exercise, we let the teenagers take more personal responsibility, exercising at home or at a gym. They were advised to keep their routine of two or three weekly interval training sessions.

They returned for check-ups one or two times each month the next year.