You still have a choice!

As human beings in the world’s richest country, we have the advantage of choosing.

But soon, you lose the opportunity to “choose” whether you will be infected with corona or not. Omikron will most likely infect you and me. You can still be part of choosing how sick and frail you will get from this infection. Use your choice and use simple means to choose more health!

Written by; Marit Sofie Emaus, project manager in Myworkout.

Group in the middle

Our app and its research train top athletes and rehabilitate and treat patients. The theories and exercises work for the whole spectrum of the population.

You who read this most likely have a regular job to go to. Maybe you have a chronic illness or an underlying illness that you have learned to live well with. You are, therefore, in “the group in-between”. In other words, you are in the middle of being very sick and sickly fit.

Maximum oxygen uptake as a health parameter

Maximum oxygen uptake (vo2max) is not only important for top athletes in cardio sports. The very few of us in the ” group in-between” have a relationship with this number. Several of us can benefit from being aware of it. The number says more about your physical condition than blood pressure, cholesterol and BMI combined! The number also says something about how frail you will be and how long rehabilitation time you will need in the event of an illness, such as corona.

Short cut to more life

You know as well as I do that physical activity is smart. You also understand that exercise can take up some of your time. You may not be aware that if you exercise smart, then the time you invest in physical activity will be repaid WITH INTEREST, like more life! Not only can you live longer, but you can spend much less time being sick or recovering from illness. In addition, you will experience more energy and have a greater capacity to fill your days, yes, your life, with what you want!

Simple means

Let me give you the facts straight up, you strictly do not need to spend more than two half hours a week exercising to stay reasonably healthy. The key is how you spend these two half hours. If you think that a bit of tuck and turn on the living room floor will save you from frailty, I’m afraid this will disappoint you. During these two half hours each week, you MUST be a little short of breath. Put away excuses that you do not like to sweat or breathe too heavily. Stop believing that you do not have the body or the equipment to carry it out. If you have feet to walk on, you have everything you need. Drop the idea of “tomorrow is the day I get motivated to exercise ” or “I am not a person who walks fast, runs or jogs”. You must do this just as you get up when the alarm clock rings for you to get to school or work in time. You need to do this to be in time to enjoy the rest of your life.

The inactivity crisis

On the news the other day, I saw a feature about how the desert in Chile is used as a rubbish heap for our “useless” fashion clothes. Clothes we do not find necessary in our own wardrobe, which no one in the second-hand shops finds particularly useful either. I, like many others, decided to stop shopping.

                 Written by: Marit Sofie Emaus, project manager in Myworkout.

The clothing industry is at its worst in the climate crisis, reports The Future in our hands. At the same time, as I stop shopping and you feel a relief that the corona pandemic has given you much less shame for flying in the last two years, there is a crisis just as significant that the UN also has turned its attention to; the inactivity crisis.

UN Sustainability Goal # 3

UN Sustainability Goal # 3: “Ensure good health and promote quality of life for all, regardless of age”. # 3.4 states: Reduce premature death by one-third of non-communicable diseases through prevention and treatment and promote mental health and quality of life by 2030.

Non-communicable diseases

Non-communicable diseases are what we know as lifestyle diseases. Lifestyle diseases can easily be defined as diseases connected to your choice of lifestyle. Common lifestyle diseases in our part of the world are coronary heart disease, obesity, high blood pressure, type 2 diabetes, stroke, certain types of cancer, COPD, osteoporosis, depression, HIV / AIDS and osteoarthritis. Only one of these can not be treated or prevented by physical activity.

Pain as a motivator

We, humans, are simple creatures. If we are not in pain or suffering, we are fine, and you continue your life being “happy go lucky”. If you experience pain or discomfort, you are motivated to seek help. The downside is, if any of these lifestyle diseases are the ones causing you pain and discomfort, it is in many ways a little too late. The disease has taken part in your health, and the turning operation is greater than before the pain occurred.


As long as you have been diagnosed with any of these diseases, you are entitled to treatment. This treatment is largely carried out with the help of medicinal preparations. Witch allows many people to live with these diseases much longer than if they were not treated. BUT, it also makes it possible for the patient not to make any real change in their lifestyle. Changing something in their diet and adding a pill or syringe to it might be all that is done. (Put a bit directly, that is). If you become so ill that your heart fails, you will be forced into activity as long as you are a patient at the hospital. When you are healthy enough to get out, it is up to you to continue exercising. But by all means, do not forget to stop by the pharmacy on your way home to pick up your prescription medicines.


Prescription drugs only come into the picture when the diagnosis is set. So, what can YOU do to prevent the diagnosis from being a fact at all? Well, you can prevent it. You can be physically active even if the sun doesn’t shine and the motivation to dress for a “short of breath” exercise in minus degrees points downwards. You can choose to prevent your own health to minimise the risk of lifestyle diseases. The climate crisis forces us to evaluate our clothing purchases, sort our waste and choose other means of transport. What is the inactivity crisis forcing us to do? Nothing at all!

Exercise as medicine by law

We need a law for this, just as we have a law for smoking. We need a burning commitment to physical activity just like the Future in our hands have for the climate. We need to reduce the use of pills and instead offer prescription activity. We need to make some demands on our ability to stay active to stay healthy. How much more active would you be if you had to? What if your motivation for physical activity was not included in the equation at all? Would it be just as natural to stay active as it is natural for you to pawn bottles or sort cardboard and plastic separately?

No longer just your need

As with the climate crisis, this inactivity crisis will be squeezed into your everyday life at one point in your life. We are slowly but surely killing the earth we live on as long as we do not begin to take control, but this world will be quite empty if we do not start to take control of public health as well. It is no longer just your need to “want to exercise” that applies. Our need to have an up-and-coming gang on the planet is very much present!

Heart rate monitor + Myworkout Go

By connecting a heart rate monitor to Myworkout Go you can achieve this πŸ‘‡

βœ…Test you maximal heart rate by doing 4×4

βœ… Get guidance while exercising. The app will tell you when you need to speed up og slow down.

βœ… Get even more motivated to stay active when you see how you are able to do more work on a lower heart rate.

βœ…Tracking of the time spent in the HIT-zone getting HIT-minutes ❀️

These heart rate monitors work with the app

All heart rate monitors which are placed around your chest (a belt) or overarm, sending their data via Bluetooth work with the app. Some of them are only open for sending to one device at the time, so you might have to remove the connection from one of your other devices to connect to Myworkout Go.

Exercise watches with optical monitors on the wrist, rarely send send pulse data and will not work.

Connect your monitor

  1. Put on your monitor
  2. Click the profile in your app (top left corner of the app)
  3. Chose “Heart rate monitor”
  4. When the app is connected you will see a pulsing animation and “X beat pr/min” or “X % of max”
  5. Return to the start screen and begin you exercise.

This is how your get guidance

Start a 4×4 exercise in the app with your heart rate monitor connected. The first exercise with your monitor will be without guidance. The app uses this session to analyse your pulse and estimate your maximal heart rate. For you to get the most correct evaluation as possible it is important you read the information provided to you in the app before you start the workout.

Perform the workout breathing heavily but with no other discomfort. The app assumes you exercise with the intensity where you feel short of breath, but not as hard as makes you feel sick. When one interval is done, you should feel able to continue in the same intensity for one more minute. Read more on how a 4×4 should feel like πŸ‘ˆ

When you are done you will get a notification from the app (top right corner of the app). Accept this to use your first heart rate monitor exercise count as your maximal heart rate for your following workouts.

FYI: If you already know your maximal heart rate you can manually insert it to your profile in the app. If you do this, you will not get any notifications on new estimates of your heart rate.

This is how the guidance works

When you are ready to exercise again, the app is now able to guide you towards the right intensity. The app will tell you if your pulse is OK, too high or too low whilst working out. This will also appear on the app screen.

The app will keep adjusting your maximal heart rate until it finally stabilises. Make sure you keep accepting the new notifications given to you by the app after your 4×4 workouts.

When will you need a heart rate monitor in Myworkout Go?

Know you maximal heart rate

In order to perform pulse-based exercise, you will need to know your maximal heart rate.

Do this to get to know yours πŸ‘ˆ

Regulate your intensity

When both the app and you know your maximal heart rate and keep on using a heart rate monitor while exercising, the app will start guiding you so it makes it easier for you to regulate your intensity. For an efficient cardio exercise you should aim for an intensity between 85 og 95% og your maximal heart rate. As soon as you achieve 85% you will start collecting HIT-minutes.

Get HIT- minutes on all activities

The criteria for getting HIT-minutes with the app is that both your legs are in motion and you achieve at least 85% of your maximal heart rate. By connecting a heart rate monitor to the app you will be able to get HIT-minutes on activities which does not allow us to measure the work you do by using GPS and barometer data. Activities such as πŸ‘‡

βœ… Cross-country skiing

βœ… Bicycling

βœ… Indoor activities such as aerobic sessions, treadmill (besides 4×4), elliptical machine (besides 4×4), and so on.

It is not an absolute must for you to connect a heart rate monitor to the app

It is not essential to use a heart rate monitor while exercising with the app. We trust that your heart is beating πŸ˜‰. Healthcare professionals at our own clinic “Treningsklinikken” uses the app to rehabilitate their patients, but they do not lean on heart rate monitors to follow their progression. Instead they guide according to the feeling and observation of the individual. These are the signs your body will provide you with when you are entering the HIT-zone:

βœ… Heavy breathing and a need to breathe with your mouth open.

βœ… You do not feel like talking in complete sentences.

βœ… You have no discomfort besides feeling short of breath.

βœ… You quickly return to normal when reducing the intensity.