Do you have a busy everyday life that makes it difficult to find time for exercise? Here is the perfect training program for you who want to get in good shape quickly with effective training.
Training programme: 3-4 sessions per week
Interval training is a very effective form of training and research shows that high-intensity interval training increases maximum oxygen uptake the most. In addition, it is easy to implement, and everyone will benefit greatly from this form of training, regardless of training background or prerequisites.
Strength training is important for strengthening the skeleton, muscles and joints. In addition, strength training helps to prevent work and strain injuries, and can increase burning. Research shows that it is most effective to train few repetitions with heavy weights to get stronger.
Endurance for better performance and health
What: 4x4 interval training
How often: 2 times a week
Why: Research shows that high-intensity intervals of a total of 16 minutes with the right training intensity provide a very good training effect and thereby health benefits. To make it easy to implement, we recommend a 4x4 interval. You can read more about the health effects here.
How: Walk or run uphill. You can also use a treadmill, ergometer bike or rowing machine.
6 minute warm-up (moderate intensity, talking pace)
4 minute interval (high intensity, breathing heavily but without discomfort or stiffness, 85-95% of maximum heart rate)
3-6 minutes active breaks (moderate intensity, speaking pace)
Repeat the intervals 4 times
With the use of the Myworkout GO app, a voice guides you through the session and tells you when to increase and decrease the intensity of the training. Normally, you will be able to reduce your biological age by 7 years in 8-10 weeks with two training sessions a week.
Strength training to become stronger and manage more in everyday life
What: Maximum strength, leg press or squat is the most important exercise!
How often: One or more times a week
Why: Heavy strength training with few repetitions is more effective in getting stronger, faster and more economical than doing many repetitions with lighter weights.
How: Strength training with weights 4 reps x 4 sets. It should be so heavy that you cannot do more than 4 repetitions in a series.
The two most important exercises you should practice:
- Leg press
- Squat
Other good strength exercises:
- Bench press
- Pull down
- Rowing
- Back lift
- Sit-ups with weight
Normally, you can get 30-40% stronger within 12 weeks or 20 training sessions. The more often you train, the faster you get stronger.