Måned: mars 2016

The biological age test is developed at the Norwegian University of Science and Technology, and has an accuracy of approximately 93%. You can take it whenever and wherever you want. Continue reading for more information about the research behind the test – and how to work out, according to the research.

Why?

High intensity aerobic interval exercise is superior to moderate intensity exercise, to increase aerobic capacity in patients with coronary artery disease. (European Journal of Cardiovascular Prevention and Rehabilitation 2004: 11: 216-222.)

– 4-minute intervals are a minimum of twice as effective as any other endurance exercise.

– One interval session a week maintains moderate endurance levels.

– 20 sessions of interval training reduces the risk for cardiovascular disease with approximately 25%.

– Patients with cardiovascular disease could use effective interval training to improve cardiac function, after an “ok” from their doctor.

– Endurance training and strength training does not negatively influence each other.

– Strength training improves endurance by improving the work economy.

Endurance training

The whole purpose of endurance training is to increase the maximum oxygen uptake, and thus increase the size and elasticity of the heart and blood vessels. This improves the training capacity and reduces the risk of coronary artery disease. In addition, effective endurance training is the most efficient way to improve on health risk factors such as overweight, obesity, high blood pressure, high cholesterol, reduced circulation and age related diabetes.

Training:                        

Preferably uphill walking or running, either outdoors, on a treadmill or by cross-country skiing. Secondary choice is a rowing ergometer or uphill bicycling where you stand in the pedals during the intervals.

– 6-minute warm-up at a moderate pace.

– Perform 4×4-minute intervals, where you at least have 5 percent inclination on a treadmill or run/walk uphill.

– The intensity should correspond to 85 to 95 percent of your maximum heart rate, and ought to be reached 2 minutes into the first interval.

– 85-95 percent of maximum heart rate feels like heavy breathing, without being exhausted or experience any discomfort or leg stiffness.

– 4-minute breaks in-between each interval, working at 70% of maximum heart rate (you should be able to talk in full sentences).

– 5-minute cool-down

Rules of thumb to find the right intensity, if maximal heart rate is unknown:

– After you have completed a 4-minute interval, you should feel like you could run or walk one more minute. If not, the intensity is too high.

– After all 4 intervals, you should feel like you could run or walk for 4 more minutes. If not, the intensity is too high.

– If you are able to keep a conversation going during the high intensity-intervals, the intensity is too low.

The prescribed training improves your endurance by 0.5 percent each session, assuming that two or more sessions are carried out each week. One session a week is considered maintenance of today’s fitness level.

Strength training

The whole purpose of this type of training is to increase strength, which improves the ability to perform heavy work. In addition, an increase in strength also improves the walking and running economy that lower the energy cost of moving around. This is normally followed by more activity in everyday life. In health terms, strength training facilitates weight loss, prevents fall, and prevents osteoporosis. Also, due to improved work capacity, the risk factors for atherosclerotic diseases such as high blood pressure and high blood lipids are reduced.

Training:

To increase strength, without increasing muscle mass:

– Squats, or take use of a leg press machine

– 4×4 repetitions

– Use high loads. You should not be able to do more than 4 repetitions

– Bend your knees slowly and steady, and stop shortly before pushing the weights up with maximum power.

– Add 5 kg every time you can fulfill 4×4 repetitions.

– Strength could effectively be trained together with endurance.

Safety rules:

– The back should be straight or arched.

– The knees should be over your toes.

– No «kissing knees» (keep them apart during the lift).

You can expect a 2 percent increase in strength each session, assuming that 2 or more sessions are carried out each week. The improvements per session are somewhat reduced when reaching a certain strength level.