HIT minutes overview in Myworkout GO!

The app is about to change for the better and the home screen is replaced. On the home screen you can now see a new weekly overview where you can collect HIT points. HIT stands for high-intensity training and this type of training is the most important thing you can do for your own health.

Weekly overview of HIT minutes in the app

You only need 32 HIT minutes every week!

Every week you get a new opportunity to collect HIT points. These points are what make your health, shape and performance better. Best of all, you only need 32 points to make the app happy. You can achieve this by doing two 4×4-intervals during a week, or by breathing heavily (85-95% of max heart rate) for 32 minutes during another type of exercise.

Why a new weekly overview and when will it appear?

We see this as an important step to make it easier for you to exercise in the direction of heat gain! The changes will be available for our iOS-user in a few days. For out android-users the changes already are available in the latest version of the app. 

Weekly overview of HIT minutes in the app
Weekly HIT minutes overview

Exercise for your heart

Intensity trumps quantity, and it is the high-intensity training that will make a difference for you. It is up to you how long you want to stay in the right zone at a time, but it is important that the heart gets a full filling of blood along the way, This takes 1-2 minutes to achieve. This means that if you are out of breath for 2 minutes or more, then you will get HIT points from the app.

How to get HIT points?

The app needs to know what your capacity is in order to give you the HIT points. Carry out a biological age evaluation with the app and see how you can collect points the next time you run after the bus, deliver the 3-year-old to kindergarten or go on a regular chat with a good friend. Most of us will be breathless by walking uphill. When you collect enough HIT points during a week, it is very motivating to see progress in your training. This is training that works!

Better overview of your team’s score in competitions! ⭐️

Soon, you no longer need to add up the team’s score in the team chat during a competition. We do the calculation for you! The improvement also makes it easier to see how many points each team member has contributed week by week. (The release will be in your app some time between May 18th and May 21st)

Updated team chat

The next time a team member contributes points in the competition, you will receive a notification showing who has completed a workout. From here you can easily press the button to get a full overview of your team’s points. Here you will find both the team’s total score and an individual points distribution.

You will now receive this notification when someone has delivered points to your team:

By following the arrow in the notification, you will get a full overview over your team’s points:

Does genes affect how much you can change?

To describe a person’s characteristics or achievements we often hear “it’s in the genes”. It is quite natural, and we can see with the naked eye that high parents often have high children, for example. Many of us also believe that other traits is inherited. Good and bad qualities. That it only follows the family. There is little you can do about it; we are just born that way.

The link between genes and disease

For many decades, researcers have investegated which genes cause vulnerability to disease, physical and mental. Moreover, which genes associate with different personal characteristics. It was believed that our genetic material would reveal these connections, but so far, the results are disappointing: we are not very able to identify genes for obesity, addiction, ADHD, depression, and the like. We are nowhere near finding genes for self-discipline, personality, or motivation.

Do we inherit school performance?

In a summary study the researchers could determine that less than fifteen per cent of children’s inherite school performance through specific genes, and that more than 85 per cent of the genes for school performance can not be found. And how these genes affect school performance, we are nowhere near understanding yet. We can see that body height is hereditary, but researchers can only find around twenty per cent of the genes that determine the height. Then 80 per cent remains. That is why there has long been talked about a crisis in genetic research; we know that many traits are hereditary. Large studies have been conducted with many hundreds of thousands of participants, but we are struggling to find the specific genes.

How do the genes affect your training effect?

So how is this related to your training? First, if you think that your limit to getting in better shape lies in your genes, then you are probably wrong. Everyone is born with an enormous potential for positive development; the body is exceptionally malleable and adaptable. No one is born in bad shape, but many strive to take advantage of the body’s receptivity to become stronger, more agile, more enduring.

All bodies are trainable

Secondly, research indicates that your fitness level is in your hands, not in your genetic material. If you manage to complete high-intensity training sessions a couple of times a week, your body will quickly respond to this and start processes that make you in better shape. Plus, you will feel better, and you will be in a better mood.

In other words, it is useless to think that one is born un athletic, lazy, or with other limitations. It is not written in the stars, or the genes, what level of physical fitness you should have. All bodies are trainable, including yours. Test it, and you will quickly find that it likes to be challenged.

Passion for exercise

Frode Stenseng, professor of Psychology

Do you want to avoid yo-yo training this year? And rather find long-lasting joy in completing your sessions? Then you should apply for a harmonious passion for exercise. Here, Professor of Psychology, Frode Stenseng, explains how harmonious or compulsive passion can mean a lot to our experience of exercising.

Passion for 4×4 this year?

Think about whether 4×4 intervals can be your passion this year? Something that you look forward to doing and that you are happy to clear space for in everyday life. The training becomes part of who you are; become part of your personality and identity.

What is harmonic passion?

Professor Robert J. Vallerand believe that passion for exercise is mainly good for you. However, it depends on what variant of passion you have. If it is harmonious passion or compulsive passion. The harmonious passion is an interest that is unproblematic for the person. It is in balance with other interests and tasks in life and provides positive experiences entirely independent of achievements. On the other hand, we characterize compulsive passion by a strong focus on performance. As well as, comparisons with others and that the interest often conflicts with other activities and relationships.

What passion do you have for training?

Through several dozen studies and by developing The Passion Scale, Vallerand shows how passion connects to other factors related to exercise. This scale measures two types of passions. People with these two different passions spend the same amount of time on the activity, but they experience very different training outcomes. For instance, a harmoniously passionate person experience positive emotions when they exercise and after exercise. On the other hand, a compulsive passionate person often feels guilty and ashamed while exercising and often experiences failure after exercise.

Make exercise a positive part of yourself

You may want to ask yourself, what kind of passion do I want to have? Moreover, do you want a type of passion that becomes a positive part of yourself and gives you joy in training? Contrary, a more stressful variant where you whip yourself through the training sessions? Our own research shows how obsessive-compulsive disorder associates with burnout, family and work conflicts, and poor self-esteem.

Creating a harmonious passion is mostly about thinking about training as a positive part of oneself. The training should become something you want to develop and appreciate. Instead of you looking for external pressure to carry out your workout. The next article will talk more about “growth” vs “Fixed” mindset regarding passion.

The truth about weight and diets

Do you want simple tips to regulate your weight? Despite countless dietary advice and diets out there, your diet to maintain a healthy weight does not have to be difficult at all. The truth is that nutrition and weight control are much easier than many people think.

WRITTEN BY: JAN HELGERUD, PROFESSOR IN MEDICINE

Weight control is very easy

To be able to keep track of the highly complex relationship between food (that is, kilocalories (kcal) in) and energy consumed, you have a fantastic tool; a weight scale! If you gain weight, you have overeaten and/or moved too little. That’s how simple it actually is. Since I’m not going to sell you a “miracle cure”, I do not have the same need to make this more complicated than it actually is. It is almost impossible not to overeat if you are inactive. You must have a minimum of physical activity to ensure a natural regulation of food intake in relation to energy consumption.

Eat what you want!

In principle, almost all food is healthy, and all food is unhealthy. You can practically eat what you want whenever you want; if the energy is consumed, it is not dangerous. If you take in more nutrients than you consume, all the excess energy will be stored as fat. This is the case, even if it is healthy proteins, healthy carbohydrates or healthy fatty acids. If you do not stay active, it can have very negative health consequences. On the other hand, trained fat is not very dangerous, so when it smells like bacon, you are on the right track!

The relation between diet and activity

An active person consumes 2500-3000 kcal a day, while an inactive person only uses 1800-2000 kcal. A top athlete can get up to 8-9000 kcal per day. A food intake, for example, of 2500 kcal per day, will have completely different consequences for the three groups. The sofa wearer will constantly put on weight if he does not increase his activity level, while the active person keeps his weight or loses weight without changing his activity habits. For the top athlete, such an intake will make up less than 1/3 of the daily requirement, leading to acute hunger and dramatic consequences for further training.

Do not fear carbohydrates and fats

We all have our own engine that carries us around, and this can be measured in the form of your maximum oxygen uptake. That is, how good cardio levels are. When you eat food, you get the fuel for the engine. The most essential nutrients are carbohydrates (sugar) and fats, as the human engine usually uses a mixture of carbohydrates and fats as fuel. The intensity and duration of the work will determine the distribution. From rest and up to 80-90% of maximum oxygen uptake, there will always be a mixture. At higher intensities, only carbohydrates are used.

What about proteins?

Proteins are first and foremost “building blocks” in the body’s cells. In our daily activity, we can almost ignore proteins as fuel. However, in the event of prolonged hunger and during particularly prolonged physical activity, they can, to a certain extent, be included as “reserve provisions” for the limited stores of carbohydrates (5-10%). For every gram of protein, 4 kcal is released. Protein intake in excess, therefore, also leads to obesity!

What type of exercise burns the most?

Several studies show that you can improve your ability to convert fat by doing low-intensity work over a longer period of time (long-distance running, 50-80% of maximum heart rate). This allows you to work for a longer period of time before the carbohydrate stores run out (“glycogen saving”). On the other hand, recent research shows that the most important factor for total fat metabolism in the body is maximum oxygen uptake. Therefore, the paradox is that the best way to increase maximum oxygen uptake is interval training at high intensity, i.e. only carbohydrate conversion. The result of such training, on the other hand, is that your increased work capacity makes you a better fat burner in all your other activities.

weight and exercise

To perform in training, you are dependent on carbohydrates.

Your performance will be highly dependent on how large carbohydrate stores you have when the work begins. Diets high in fat and protein will reduce carbohydrate stores to a minimum, leading to reduced work intensity and rapid fatigue/exhaustion. If you want to be sure that the carbohydrate stores are at their peak, you can exercise slowly for 3 days combined with a large intake of carbohydrates and water.

If you want to secure a carbohydrate-rich food, you can do the following;

  • 2 meals with bread/cereal every day
  • Dark bread
  • Cereal mixture
  • Lots of accessories for hot dishes
  • Pasta / rice / noodles / potatoes
  • Vegetables
  • Fruit
  • Juice
  • Sports bar / biscuits / yoghurt

Tips for losing weight

If, on the other hand, you want to lose weight, you do not need to have full carbohydrate stores all the time. Full bearings last for three interval sessions 4×4 min. But do not try easy cures that only remove the carbohydrate stores. There are no shortcuts here. You need to eat less and/or consume more!  Unfortunately, the debate is characterized by unskilled spokespeople, but perhaps you do not want to know the truth? “Eat slim”, wonder pills that “remove fat”, “electrical stimulation makes it “unnecessary” to move, expensive diets, etc. Do not be fooled! Do not fear reason; this is your best advice if you really want to bring about lasting behavioral changes for weight control and a better lifestyle.

What is endurance training?

Endurance is the ability of the muscles to perform work over some time. When you exercise endurance, your muscles burn energy, preferably in the form of carbohydrates and fats, with the help of oxygen. The oxygen supply to your muscles is, therefore, an essential factor that affects your endurance. Endurance training is also crucial for the heart’s ability to pump blood around the body.

If your muscles get too little oxygen, it will lead to an accumulation of lactic acid, which causes the muscles to stiffen, and you will have to stop working —also called anaerobic endurance. If, on the other hand, your muscles do get enough oxygen, it is called aerobic endurance. Then you will keep lactic acid at a distance, and be able to perform a much longer work.

Test your oxygen uptake with Myworkout GO. Download it for free for iOS or Android.

The article continues below the picture.

Endurance training run

Endurance training increases the heart’s pumping capacity.
But what determines if you can get enough oxygen to your muscles?

The heart!

Professor of medicine, Jan Hoff, says the whole purpose of endurance training is to increase the size and elasticity of the heart and blood vessels, which in turn increases the maximum oxygen uptake.

  • In average 20-year-old men, the heart’s pumping capacity is about 20 litres per minute. In a top endurance athlete, on the other hand, the capacity is double, which is equivalent to four kitchen taps more blood at full opening, says Hoff.
  • Our heart, which is only the size of a fist, is a very efficient pump, he adds.

According to the professor, it is only in highly untrained people that the limitation in aerobic endurance is related to conditions in the body’s muscles, and not the heart’s pumping capacity. If you are in terrible shape, for example, your capillary network, the smallest blood vessels in your body, may be reduced, which will limit the oxygen flow to the muscle cells.

The article continues below the picture.

Endurance training app

Maximum heart rate

Heredity determine your maximum heart rate and it does not change no matter how much you exercise. On the other hand, it decreases slightly with age. The heart’s ability to pump blood, therefore depends on how much blood it can pump in each beat – so-called stroke volume.

  • The stroke volume increases as the heart becomes larger with training that challenges the heart volume. With this training the heart becomes more elastic, says Hoff.

In the past, it has been difficult to measure the heart rate. We assumed that you reached full stroke volume if you ran at long-distance intensity, which is about 70 per cent of maximum heart rate. However, research has shown that the stroke volume increases up to an intensity that corresponds to maximum oxygen uptake. A higher intensity than this gives lactic acid, which in turn will lead to a decrease in stroke volume.

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Why is 4×4 so effective in improving endurance?

Why should you instead train intervals than walk or run far at lower intensity? How many 15-second intervals do you need to have a good effect on endurance? And can it have as good an impact as a 4×4 interval? It’s the way your heart works that determines ❤️

BY JAN HELGERUD AND JAN HOFF, professors of medicine

The pumping capacity of the heart limits your endurance.

Based on physiological theory and previous research findings, we conducted a study to document the effects of endurance training. The endurance of healthy people limits by our heart function and the heart’s pumping capacity of the blood. Previously studies show that large muscle groups that are at work can receive 2-3 times as much oxygen-rich blood and produce 2-3 times more energy than the heart’s pumping capacity indicates. The heart is thus, unable to supply enough blood. Our heart rate is innate and cannot change. Hence, we must exercise to increase the size of the pumping capacity. In an average person who does hard work, the heart pumps approx. 0.15-0.20 litres of blood in each beat, in comparison, the heart of a top athlete pumps twice as much.

How to resize your heart?

Research in medicine has shown that changes in the size of the heart occur through two mechanisms, “shear stress” and mechanical influence of the greatest possible blood flow in the heart. “Shear stress” is the friction of blood flow along the heart walls during pumping. Both mechanisms give signals that the heart size should increase and the highest possible blood flow triggers it. We have the highest possible blood flow when we work with large muscle groups, i.e. we use both legs (or more muscles) and an intensity that is close to maximum oxygen uptake. You must have a heart rate of about 85-95% of your maximum heart rate.

4x4

Why 4×4 intervals?

Many people love to train at intervals of less than a minute. However, it takes longer to have a full effect on your heart. We have approximately five litres of blood. It usually takes two minutes for the heart to have a full filling of circulating blood. Others favour long runs, but there is a limit to how long you can maintain such a high intensity. Typically, we are unable to maintain the highest intensity at 95% of maximum heart rate for longer than 6-9 minutes in a row. Therefore, we have seen that effective endurance training should consist of repeated work periods of between 2 and 6 minutes.

Active breaks remove lactic acid.

Since work in area 85-95% of maximum heart rate causes the muscles to build up lactic acid, you should remove the lactic acid between each work period. This is most effectively when you work at low intensity, about 70% of maximum heart rate. This is a level where you can talk effortlessly with a training partner.

Here comes the conclusion:

To test the theory that 2-6 minutes at intervals is the most effective in improving fitness, we conducted a new study. We chose to control this by comparing with training with lower intensity, but the same amount of work, and measuring the heart’s pumping capacity before and after a period of training.

We set up the training as follows:

4x4 training comparison
  1. A long run at 70% of maximum heart rate for 45 minutes
  2. Threshold training of 85% of maximum heart rate for 24 min and 25 seconds
  3. 15×15, 15-second intervals and 15-second active pause for 47 work periods with an intensity corresponding to 90-95% of maximum heart rate
  4. 4×4-minute intervals with a 3-minute active break of 90-95% of maximum heart rate.

Students from NTNU carried out the training three times per week for eight weeks.

4×4 is most effective

We measure the effect on endurance as maximum oxygen uptake (VO2max), and the impact on the heart’s pumping capacity measured as stroke volume (the amount of blood pumped for each heartbeat) during work. The effect of the training resulted in changes in maximal oxygen uptake and heart rate as follows:

The figure shows well that in line with physiological theories and previous research, work periods of around 4 minutes are more effective than other forms of exercise. The reason why 15×15 training is more effective than calm long-distance and threshold training is that it maintains a higher intensity. The short breaks keep a high blood flow. So that after 8-10 intervals of 15 seconds, and increased blood flow maintains in the 47 intervals, and gives a good effect. Although 47 intervals of 15 seconds have a sufficient impact, it will still not have as significant impact as a 4×4 session.

Being breathless has a good effect.

The conclusion is that frequent intervals of 85-95% of the maximum heart rate of 4 minutes are the most time-efficient way to increase maximum oxygen uptake. If you include such intervals in a walk or a run as a natural interval, one will expect the same effect. A new activity tracker in the app shows you how many minutes you have had in the right zone to change your heart.