Effective training that works!

Do you have a busy everyday-life that makes it challenging to find time for exercise? It does not take much time to get a real effect from your workout. Here is the perfect exercise program for those who want to get in good shape efficiently.

Exercise program: 4 workouts per week

Interval training is a beneficial form of exercise, and research shows that high-intensity interval training increases the maximum oxygen uptake rapidly. Also, it is easy to implement, and indeed, everyone will benefit greatly from this type of training, regardless of training background or conditions.

Strength training is vital for strengthening the skeleton, muscles, and joints. Besides, strength training helps prevent work and stress injuries, enhances the heart and lungs, and increases fat-burn. Research shows that it is most useful to train a few repetitions with heavy weights to get stronger.

Cardio to improve fitness and health

What: 4×4 interval training

How often: 2 times a week

Why: Research shows that 16 minutes with the right exercise intensity provides the best exercise effect and health benefit. Therefore, to make it as easy as possible for everyone to implement, we recommend 4×4 intervals. You can read more about the health effects here (link).

How: Run or walk up a downhill. You can also use a treadmill, ergometer bike, or rowing machine.

  • 6 minutes warm-up (moderate intensity, talk rate)
  • 4-minute interval (high intensity, breathing heavily, but without discomfort or stiffness)
  • 3-6 minutes of active breaks (moderate intensity, talk rate)
  • Repeat the intervals four times

Using the Myworkout GO app (link “how the app works”), a voice guides you through the session and tells you when to increase and decrease the workout intensity. Normally, you reduce your biological age by seven years in 8-10 weeks with two exercises a week.

Strength training to become stronger and endure more in your everyday-life

What: Maximum strength of 7 exercises

How often: 1 or more- times a week

Why: Heavy strength training with few repetitions is more effective if your goal is to get stronger, faster, or more economical (link “train less, get double the effect”). 

How: Strength training with weights four repetitions x four series. It should be so heavy that you can’t handle more than four repetitions in a series.

The two most important exercises:

  • Leg-press 
  • Squats 

Other good exercises:

  • Barbell Bench-press 
  • Pull-down 
  • Barbell Row
  • Back Hyperextensions 
  • Situps 

Typically, you can get 30-40% stronger in 12 weeks or 20 workouts. The more you exercise, the faster you become stronger.

The most important indicator of your health

Age affects your health, but your biological age, which links closely to maximum oxygen uptake, is the most important indicator.

“You can reduce your biological age with exercise, and the App, Myworkout GO, tells you how,” Jan Helgerud, Professor of Medicine.

Indicator of your health

Your biological age says something about how much risk you have for getting lifestyle diseases like cardiovascular disease, overweight, high blood pressure, high cholesterol, or type II diabetes.

The easiest way to influence your biological age is through cardiovascular training that increases your maximum oxygen uptake (link to “why you should do cardio”).

Oxygen uptake is directly related to our heart and blood vessels, forming a robust cardiovascular system. Increased oxygen uptake also leads to better endurance and work capacity.

Oxygen uptake and health risk

Your maximum oxygen uptake (VO2max) is closely related to the heart’s pumping capacity and is a measure of how much oxygen the body can absorb and utilize in one minute. Many people think that oxygen uptake is primarily crucial in sports, but it is basically about your general health.

How to lower your biological age

You get the best training of the heart when the heart fills with blood. You can achieve the effect after a few minutes of activity of relatively high intensity, and you should repeat the intervals for maximum impact. It usually takes 8 to 10 weeks with two workouts a week, to reduce the biological age with seven years.

The most effective method

Central to a training program with Myworkout is interval training of 4×4. The plan is based on research on exercise physiology and explicitly designed to have maximum effect on the heart and blood vessels.

4 × 4 summarized:

  • 6 minutes warm-up at moderate intensity
  • 4×4-minutes of intervals
  • Minimum 5% incline on the treadmill
  • During the intervals, you should reach 85 to 95% of your maximal heart frequency within two minutes.
  • You have the right intensity when you are breathing heavily after two minutes but without any other discomfort. 
  • You should have three minutes of active break in between the intervals. Aim for 70% of maximal heart frequency. 
  • Three minutes cool-down after the last interval. 

You can exercise by running or going uphill, using a treadmill, ergometer bike, or a rowing machine.

The App Myworkout Go

As a user of Myworkout, you will find a lot of help and support in the Myworkout GO app. Based on your activity, the app calculates the biological age after the first workout, and further tracks your activity. It also gives you practical information on how to do the exercise itself – when you need high intensity and when to take breaks – and re-adjust your biological age as your maximum oxygen uptake improves.