[{"data":1,"prerenderedAt":9784},["ShallowReactive",2],{"content:\u002Fen\u002Fblog\u002Ftopic\u002Fhealth-longevity\u002Fpage\u002F5":3,"blog-index-articles:\u002Fen\u002Fblog":126},{"id":4,"title":5,"alternate":6,"blogIndex":9,"body":100,"canonical":107,"description":108,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":111,"heroCta":107,"heroImage":107,"heroImageAlt":107,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":112,"heroTitleClass":107,"images":113,"language":117,"layoutIntent":118,"meta":119,"navigation":121,"noindex":109,"ogImage":107,"path":122,"publishedAt":107,"readingTime":107,"sections":107,"seo":123,"stem":124,"tag":107,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":125},"pages\u002Fen\u002Fblog.md","Myworkout Blog - VO₂max, 4x4 and app guidance",{"en":7,"nb-NO":8},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg",{"pageSize":10,"featuredArticles":11,"topics":15,"startHere":80,"cta":97},9,[12,13,14],"hit-intervals-improve-vo2max-more-than-moderate-training","how-the-app-works","the-benefit-of-promoting-health-at-the-workplace",[16,23,31,39,48,58,65,73],{"label":17,"slug":17,"keywords":18},"4x4",[17,19,20,21,22],"interval","intervals","high intensity","hit",{"label":24,"slug":25,"keywords":26},"VO₂max","vo2max",[27,25,28,29,30],"vo2","oxygen uptake","maximal oxygen","endurance",{"label":32,"slug":33,"keywords":34},"Biological age","biological-age",[35,36,37,38],"biological age","bio age","mybioage","younger",{"label":40,"slug":41,"keywords":42},"App guide","app-guide",[43,44,45,46,47],"app","myworkout go","myworkout 4x4","about-the-app","guide",{"label":49,"slug":50,"keywords":51},"Health & longevity","health-longevity",[52,53,54,55,56,57],"health","longevity","heart","young","inactive","good-to-know",{"label":59,"slug":60,"keywords":61},"Stories","stories",[60,62,63,64],"story","case","journey",{"label":66,"slug":67,"keywords":68},"Workplace","workplace",[67,69,70,71,72],"employees","sick leave","corporate","company",{"label":74,"slug":75,"keywords":76},"News","news",[77,75,78,79],"announcements","announces","launch",[81,85,89,93],{"title":82,"href":83,"description":84},"What is VO₂max?","\u002Fen\u002Fvo2max","Learn why oxygen uptake is one of the clearest indicators of cardiovascular capacity.",{"title":86,"href":87,"description":88},"What are 4x4 intervals?","\u002Fen\u002F4x4-intervals","Understand the research-backed interval method behind Myworkout 4x4.",{"title":90,"href":91,"description":92},"How does the app calculate biological age?","\u002Fen\u002Ffaq\u002Fhow-does-the-app-calculate-vo2max-and-bio-age","See how Myworkout estimates VO₂max and biological age from app-based training data.",{"title":94,"href":95,"description":96},"How to get started with Myworkout 4x4","\u002Fen\u002Fpersonal","Start with guided, measurable 4x4 training for personal health and fitness.",{"title":98,"href":95,"label":99},"Start improving your VO₂max with Myworkout 4x4","Start training",{"type":101,"value":102,"toc":103},"minimark",[],{"title":104,"searchDepth":105,"depth":105,"links":106},"",2,[],null,"Science-backed guidance, app tips, stories, and company updates from Myworkout for improving VO₂max, biological age, and long-term health.",false,"md","Science-backed guidance, app tips, stories, and company updates from Myworkout.","Blog",[114,115,116],"webflow-myworkout-logo-1-6128e5b2843d","webflow-menu-icon-ea20998d3ebe","webflow-myworkout-logo-negative-fb3ffc4e98ab","en","Dynamic blog index managed from localized frontmatter.",{"seoStatus":120},"migrated",true,"\u002Fen\u002Fblog",{"title":5,"description":108},"en\u002Fblog","TMwl77XjuEzF_59MNXGIWWadiKHSSKW1MCvWjvakW2s",[127,226,340,570,655,727,793,842,952,1006,1216,1304,1391,1473,1548,1641,1695,1750,1947,1997,2050,2323,2375,2480,2586,2847,2971,3022,3080,3132,3270,3355,3441,3555,3635,3711,3845,3972,4121,4176,4407,4481,4699,4757,4808,4865,4919,4969,5067,5207,5307,5499,5574,5634,5717,5770,5846,5906,6107,6215,6308,6365,6432,6574,6867,6915,7051,7098,7184,7307,7581,7635,7761,7850,7983,8143,8304,8476,8521,8606,8705,8792,8893,9127,9558,9637,9713],{"id":128,"title":129,"alternate":130,"blogIndex":107,"body":133,"canonical":107,"description":216,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":216,"heroCta":107,"heroImage":217,"heroImageAlt":218,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":218,"heroTitleClass":107,"images":219,"language":117,"layoutIntent":220,"meta":221,"navigation":121,"noindex":109,"ogImage":107,"path":222,"publishedAt":107,"readingTime":107,"sections":107,"seo":223,"stem":224,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":225},"pages\u002Fen\u002Fblog\u002F4-reasons-physical-activity-is-important.md","Does physical activity impact vitality, engagement, productivity",{"en":131,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002F4-reasons-physical-activity-is-important","https:\u002F\u002Fwww.myworkout.com\u002Fno",{"type":101,"value":134,"toc":214},[135,142,151,191,196,204],[136,137,138],"p",{},[139,140,141],"strong",{},"The present study has highlighted the potential benefits of introducing worksite lifestyle interventions, specifically exercising. Could exercising be the key to a more dynamic and productive workplace? Let's dive into the findings.",[136,143,144],{},[139,145,146,147,150],{},"What the article is about: ",[139,148,149],{},"The study looked at whether a program at the workplace that encourages better lifestyle behaviors, like exercising and eating healthy, could help older workers feel more lively and enthusiastic, stay engaged in their work, be more productive, and take fewer sick days."," How they did it:",[152,153,154,158,161,164,167,170,173,176,179,182,185,188],"ol",{},[155,156,157],"li",{},"They had 730 workers join the study. Half of them (367 workers) got to be a part of a special 6-month program, while the other half (363 workers) didn't and acted as a comparison group.",[155,159,160],{},"The special program included:",[155,162,163],{},"Two group sessions every week: one session of yoga and one workout session.",[155,165,166],{},"One weekly aerobic exercise session that they did on their own, without a trainer.",[155,168,169],{},"Three personal coaching meetings to help them set and achieve health goals.",[155,171,172],{},"They even got free fruit during the group sessions!",[155,174,175],{},"They collected information by asking the workers questions about:",[155,177,178],{},"How lively and energetic they felt at work and in general.",[155,180,181],{},"How excited and involved they were in their work.",[155,183,184],{},"How productive they felt.",[155,186,187],{},"Whether they had taken any sick days in the past three months.",[155,189,190],{},"They asked these questions at the start, then after 6 months, and again after 12 months.",[136,192,193],{},[139,194,195],{},"What they found:",[152,197,198,201],{},[155,199,200],{},"After 6 months and then 12 months, they didn't see any big differences between the workers who did the program and those who didn't when looking at energy levels, excitement about work, productivity, or sick days.",[155,202,203],{},"BUT, when they looked closer at the people who really followed the yoga part of the program, they found that after 12 months, these people felt more lively both at work and in general. For those who followed the workout part closely, this positive trend was also seen, but it was not statistically significant.",[136,205,206,209,210,213],{},[139,207,208],{},"What it means:"," Having physical activity at the workplace might help workers feel more lively and excited about their work, but only if they really stick to it. So, if companies want to make workers feel more energetic and enthusiastic with programs like these, they should figure out what stops people from joining in and try to fix those issues.\n",[139,211,212],{},"In short:"," Offering physical activity at the workplace could make workers feel more lively and engaged, but it's essential that they really commit to it for the best results. Future studies should explore what keeps people from joining such programs.** NB.** By integrating findings from a recent study on worksite lifestyle interventions with our own research on enhancing VO₂max, we've calculated that rejuvenating biological age by 7 years through our 10-week program could result in a 5% increase in productivity and a reduction of 3.5 sick days.",{"title":104,"searchDepth":105,"depth":105,"links":215},[],"As businesses look for innovative ways to ensure their workforce remains energetic and engaged, a recent study has highlighted a potential solution.","webflow-651e624d27e3d289f46a8ecb-dsc-5225-20kopi-202-4d3690c0d872","Does physical activity impact vitality, engagement, productivity and sick leave?",[217],"Imported from Webflow CMS as a public content page.",{"seoStatus":120},"\u002Fen\u002Fblog\u002F4-reasons-physical-activity-is-important",{"title":129,"description":216},"en\u002Fblog\u002F4-reasons-physical-activity-is-important","VEyaOKj7O5Y1687K1KVnnDcnj75AMoDcSwz2jOnkMiI",{"id":227,"title":228,"alternate":229,"blogIndex":107,"body":231,"canonical":107,"description":330,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":331,"heroCta":107,"heroImage":332,"heroImageAlt":228,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":228,"heroTitleClass":107,"images":333,"language":117,"layoutIntent":220,"meta":335,"navigation":121,"noindex":109,"ogImage":107,"path":336,"publishedAt":107,"readingTime":107,"sections":107,"seo":337,"stem":338,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":339},"pages\u002Fen\u002Fblog\u002Fa-permanent-change.md","\"A permanent change\"",{"en":230,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fa-permanent-change",{"type":101,"value":232,"toc":324},[233,239,242,247,254,257,262,268,271,277,282,285,291,294,299],[234,235,236],"blockquote",{},[136,237,238],{},"“I have worn out just one pair of sneakers the last 15 years.”",[136,240,241],{},"Throughout her adult life, Kathinka Vatne (40) has avoided exercising. However, when the news of Myworkout hit the media, she started thinking about her inactive lifestyle and wondered if this app could give her an answer on how healthy her body was.",[234,243,244],{},[136,245,246],{},"“I have, despite training refusal, been curious about how my physical level is compared with others. I've never had anything to measure it against. One sunny day in April, when few people were out running, I decided to give it a try.”",[248,249,251],"h3",{"id":250},"a-positive-experience",[139,252,253],{},"A positive experience",[136,255,256],{},"Kathinka blame the famous midlife crisis when she explains why she started exercising, but her first workout of many, many years would prove to be a positive experience. How can it not be motivating to get a result of 35 in biological age, especially since she just turned 40?",[234,258,259],{},[136,260,261],{},"“Everybody around me knows that I really dreaded turning 40. Me beginning to exercise is an appropriate expression of the fear of getting older and the fact that time work against me”",[248,263,265],{"id":264},"thought-i-was-unfaithful",[139,266,267],{},"“Thought I was unfaithful”",[136,269,270],{},"Although the midlife crisis perhaps was a triggering factor for Kathinka´s newly found workout motivation, she found the motivation to continue exercising in Myworkout 4x4.",[136,272,273],{},[274,275,276],"em",{},"How did the people around you react when you suddenly started exercising?",[234,278,279],{},[136,280,281],{},"“After the first interval session I sent a screenshot with the result to my husband. He was at lunch with several colleagues, and they suggested that I was cheating on him because I had started exercising. I have never felt this kind of motivation before”",[136,283,284],{},"Kathinka says and laughs.",[248,286,288],{"id":287},"a-permanent-change-with-myworkout-4x4",[139,289,290],{},"A permanent change with Myworkout 4x4",[136,292,293],{},"Kathinka points out that she has only received positive feedback after she started exercising, and she has also begun to challenge her friends to download Myworkout 4x4.“I do not go around telling people I have started to exercise, but I've challenged friends and my sister in law to download the app and try it”, she says. Kathinka downloaded Myworkout Go earlier this year and since then she has exercised regularly, twice a week.",[234,295,296],{},[136,297,298],{},"“I have never set foot at a gym, but this feels like something I can continue doing. I've found a rhythm, and it feels like a permanent change.\"",[136,300,301,304,305,304,314,304,317],{},[139,302,303],{},"Test your oxygen uptake with Myworkout 4x4. Download it for free for"," ",[306,307,304,311],"a",{"href":308,"rel":309},"https:\u002F\u002Fapps.apple.com\u002Fno\u002Fapp\u002Fmyworkout-4x4-cardio-training\u002Fid6497329690",[310],"nofollow",[139,312,313],{},"iOS",[139,315,316],{},"or",[306,318,304,321],{"href":319,"rel":320},"https:\u002F\u002Fplay.google.com\u002Fstore\u002Fapps\u002Fdetails?id=no.myworkout.b2c.mybioage",[310],[139,322,323],{},"Android.",{"title":104,"searchDepth":105,"depth":105,"links":325},[326,328,329],{"id":250,"depth":327,"text":253},3,{"id":264,"depth":327,"text":267},{"id":287,"depth":327,"text":290},"Throughout her adult life, Kathinka Vatne (40) has avoided exercising. That changed when she read about Myworkout 4x4.","Throughout her adult life, Kathinka Vatne (40) has avoided exercising. That changed when she read about Myworkout 4x4","webflow-65ba3cf4de187670479293a3-62b3159f3303e8ba267c4883-lisbeth-motbakke-scaled-5b1-5d-639b98bfd2fd",[332,334],"webflow-62b3159f3303e8ba267c4883-lisbeth-motbakke-scaled-6b9de241b59f",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fa-permanent-change",{"title":228,"description":330},"en\u002Fblog\u002Fa-permanent-change","BrmuTrWlaMM0Rd5WPhv5qy_g6_b7Au1ighP8HRH5Z2I",{"id":341,"title":342,"alternate":343,"blogIndex":107,"body":345,"canonical":107,"description":560,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":561,"heroCta":107,"heroImage":562,"heroImageAlt":342,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":342,"heroTitleClass":107,"images":563,"language":117,"layoutIntent":220,"meta":565,"navigation":121,"noindex":109,"ogImage":107,"path":566,"publishedAt":107,"readingTime":107,"sections":107,"seo":567,"stem":568,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":569},"pages\u002Fen\u002Fblog\u002Factually-i-started-my-first-business-when-i-was-eight.md","”Actually, I started my first business when I was eight.”",{"en":344},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Factually-i-started-my-first-business-when-i-was-eight",{"type":101,"value":346,"toc":550},[347,350,353,359,362,365,370,373,379,382,385,391,397,407,410,418,424,427,433,439,446,449,455,458,461,466,469,475,482,485,491,494,502,510,516,519,543],[136,348,349],{},"Santa Monica. An endless number of cars are whizzing past us. Each of the cars carry people who all have a goal: They are on their way to pick up something, they have to catch a meeting or a flight, they must earn a living, they have dreams; perhaps even to change the world. The person we are going to meet, fall into the last category. He is already on Newsweek's list of 50 men who changed America, and he has seen opportunities in things others wouldn't look twice at.",[136,351,352],{},"He has earned a lot of money, and he has lost a lot of money. He has done many things he regrets, and he have not necessarily learned from his mistakes. He is a entrepreneur, a father, a CEO, and a husband. I'm talking about Nolan Bushnell. Today he is CEO of BrainRush, but he has started, run and sold many companies before this. He has even been Steve Jobs’ boss, said no to shares in Apple, and owned two jets before this.",[248,354,356],{"id":355},"the-first-meeting",[139,357,358],{},"The first meeting",[136,360,361],{},"We meet Nolan in BranRushs office in Santa Monica. On the way in we pas an empty store with large windows facing the street. It just lies there, waiting to be filled up with something new and exciting. The office of BrainRush, which is five floors above this, is, however, not empty. All the walls are painted in blackboard paint and it’s written with colorful chalk everywhere. New plans, ideas and thoughts fill every room in the otherwise modest premises.",[136,363,364],{},"By the front door, facing the black wall, is an anonymous desk. However, when we look a little closer we notice the treadmill that is located below it. And in the middle of the floor, a small training unit sits alone. It is the kind you can buy on TV shop, which promises slimmer waist and stronger legs. To our positive surprise, BrainRush has cleared some space for health and activity in the innovative office landscape.",[136,366,367],{},[274,368,369],{},"- \"Hi. We are here to see Nolan. Is he in?\"__- \"Oh… No, his not. Let me call him for you guys.”",[136,371,372],{},"We continue to look around, read on the walls and try to locate a place we can set up the cameras. We are slightly nervous. The chances of being star struck are definitely present. Just a few minutes later Nolan enters the room, smiling. Casual dressed in a t-shirt and brown cotton blazer.",[136,374,375,378],{},[274,376,377],{},"\"Hi. So nice to meet you\"",", he says before he even have had the chance to shake our hands.",[136,380,381],{},"He talks candidly about the office space, BrainRush and that he is trying to stay in shape by taking the stairs five floors every day. He also has two workout sessions a week with a personal trainer, and sees himself as in relatively good shape - and it is precisely because of fitness and health that we are in Los Angeles to meet Nolan.",[136,383,384],{},"We are starting an exercise program with him; a training program based on decades of research, that both heart patients and athletes make use of. We will help Nolan get in shape, at the age of 73 years. Age is in fact no obstacle, and we will prove just that.",[248,386,388],{"id":387},"an-early-start",[139,389,390],{},"An early start",[136,392,393,396],{},[274,394,395],{},"\"I only have until three o'clock. I have a meeting\","," Nolan says as he sits down at the oval conference table. He is almost drowned out by the traffic outside the open windows.We close them to block out the noise.",[136,398,399,400,403,404],{},"Nolan in 1962, when he discovered his love for video games. ",[274,401,402],{},"\"My wife always say: sit up straight, that way you look less fat\"",", Nolan says as the cameras are turned on. He straightens up while he laughs heartily. The purpose of this first meeting with Nolan is to become a little better acquainted with him, his life, his training habits and his ambitions. And we film the interview with him, so anyone who doesn’t know who he is can get a little better acquainted with him as well. We turn on the microphone and starts to talk about his first business.",[274,405,406],{},"- \"Actually, I started my first business when I was eight.\"",[136,408,409],{},"When Nolan turned 11 he made a new career choice, and opened \"Bushnell Repair\"; a company that fueled his love for electronics.",[411,412,413],"ul",{},[155,414,415],{},[274,416,417],{},"\"Why this love for electronics? Curiosity, I think. And I was always tinkering with electronics and building stuff. I was a Ham Radio Operator, which is what you are when you’re a geek in the 50s.\"",[248,419,421],{"id":420},"atari",[139,422,423],{},"Atari",[136,425,426],{},"Nolan is perhaps best known for Atari, a company that produced arcade games and game consoles. He founded the company in 1972, which is especially known for the game Pong. In addition, several of the characteristics Atari had on their computers, are still used in current operating systems. In this way, Nolan was involved in shaping the development of the modern video game consoles and computers. This makes him a true innovator, and is one of the reasons why he is on Newsweek’s list.",[136,428,429,430],{},"Nolan's technical skills and interests emerged at an early age when he began to repair Televisions, but when did arcade games enter into his life? Where did he find a love so great that he created a company that would prove to give him the title ",[274,431,432],{},"One of the founding fathers of the video games?",[248,434,436],{"id":435},"to-sell-a-huge-success",[139,437,438],{},"To sell a huge success",[136,440,441,442,445],{},"When Nolan started Atari he did not imagine that he would produce game consoles and arcade games. His plan was to work with the design part of the games.During his career, Nolan started more than 20 companies, and Atari is one of those who have been most lucrative.",[274,443,444],{},"“I remember telling my friend that: all I need is a million dollars, and I never have to work again. Cause in those days I lived on 2000 dollars a month, and I hadn’t precede myself as a multi millionaire. And it was surprising when it happened”,"," Nolan says with a big smile on his face.However, the money would not last forever.",[136,447,448],{},"Although Atari sold a lot for a long time, and Nolan earned a great deal of money on the firm, he came to a point where he had to take a difficult choice. He needed to launch Atari VCS, a game console that didn’t have built-in games, but that had games on cassettes.\"I needed a huge amount of cash.\"",[248,450,452],{"id":451},"on-the-operator-side",[139,453,454],{},"On the operator side",[136,456,457],{},"To sell Atari is one of many things Nolan says he regrets in life.\"Oh yeah. I have hundreds, no thousands, of regrets\". Nolan’s look fade into the air, as if he is thinking back and wondering how life would have been if he could have done over some of his regrets.However, even though he has many regrets, it hasn’t stopped him from chasing his dream of changing the world.",[136,459,460],{},"Nolan has an eye for opportunities and today he has a long list of projects he sees a great potential in. I don’t know if he had a list on the day he left Atari, but at least he had a plan, and it was to continue in the gaming industry.",[136,462,463],{},[274,464,465],{},"- “At Atari we were selling arcade games for 2000 dollars a piece, but during their lifetime they were earning 40 000 dollars. I said: I am on the wrong side. I should be on the operator side of this.“",[136,467,468],{},"And then he opened the family restaurant Chuck E. Cheese.“Chuck E. Cheese was a desire to create a big arcade, with a draw all over the nation. It was aimed at families because we knew that kids loved our games. We also knew they were only to be found a few places in the States. I knew if I had a venue that was acceptable for kids and their families, that I’d have a constant flow of traffic. It turned out to be right.\".",[248,470,472],{"id":471},"brainrush",[139,473,474],{},"BrainRush",[136,476,477,478,481],{},"We look at the ticking clock. We only have 30 minutes to Nolan have to leave for another meeting, and we don’t have time to talk about all the companies he has started. We skip to the one he currently runs: BrainRush.",[274,479,480],{},"“At BrainRush our mission is to unleash the genius in each of us with smarter learning, fostering a passion for discovery and an optimism for life”",", it says on BrainRushs Facebook page. Nolan gestures his arms as he eagerly tells about the American educational system:",[136,483,484],{},"-_ “It’s horrible. It’s bureaucratic, it’s process driven, and everybody is fumbling around bumping into each other - and they don’t want to change. You can't even get tablets in to most schools. I was expecting, kind of naively, that by 2016 all the schools would have tablets for everybody. Do you know how many tablets there is per students in California right now? Less than one percent! Stupid! It's just criminal! \"._",[248,486,488],{"id":487},"other-priorities",[139,489,490],{},"Other priorities",[136,492,493],{},"Nolan is definitely a passionate man, and he sits on an enormous amount of knowledge within various industries and the US market. We try to absorb everything he shares, to take some new knowledge home with us. Our goal is to establish an office in America and provide training solutions to Americans, and the things Nolan share is golden. Nolan explains that a person is unable to concentrate for more than 15 minutes, given that the things you concentrate on doesn’t involve you in the learning process to a greater extent. In our case, in this situation, it’s not right. After one hour we are still in deep concentration.",[136,495,496,497,501],{},"Nolan has even sold robots during his career, and that is one of the things he regrets. He lost a lot of money to his robotics company. Private photo. ",[498,499,500],"span",{},"\u002Fcaption","Despite Nolan’s many successes he has also faced some adversity, and he has received many \"no’s\" during his career. We ask him how he has kept the motivation through everything.",[411,503,504],{},[155,505,506,507],{},"“",[274,508,509],{},"Well, I have always believed that most people are stupider than I am, and the fact that they didn’t believe in my ideas were their problem, not mine. Somebody would probably call that intellectual arrogance. What do you call it? Self confidence.\"",[248,511,513],{"id":512},"love-it-and-be-passionate-about-it",[139,514,515],{},"Love it and be passionate about it",[136,517,518],{},"Before we take down our three cameras and our new knowledge, we had to ask Nolan for some last advice: If he could share some advice based on his many years as an entrepreneur, what would he say?",[136,520,521,524,527,530,531,304,536,304,538],{},[274,522,523],{},"-",[139,525,526],{},"_ Love it and be passionate about it_",[274,528,529],{},". Alright, should we wrap this up? Cause it’s telling me I need to stand”,"," Nolan says pointing to his smart watch. Everybody gets up and shakes their legs and arms a bit. We get a demonstration of the treadmill desk before he pats us on the shoulder and run down the stairs to the empty shop premises and the ever-congested street. We were definitely a little star struck. **Test your oxygen uptake with Myworkout 4x4. Download it for free for ** ",[306,532,304,534],{"href":308,"rel":533},[310],[139,535,313],{},[139,537,316],{},[306,539,304,541],{"href":319,"rel":540},[310],[139,542,323],{},[136,544,545],{},[306,546,549],{"href":547,"rel":548},"https:\u002F\u002Fwww.myworkout.com\u002Fblogg\u002Fsteve-jobs-mentor-is-using-myworkout",[310],"Read how it went here.",{"title":104,"searchDepth":105,"depth":105,"links":551},[552,553,554,555,556,557,558,559],{"id":355,"depth":327,"text":358},{"id":387,"depth":327,"text":390},{"id":420,"depth":327,"text":423},{"id":435,"depth":327,"text":438},{"id":451,"depth":327,"text":454},{"id":471,"depth":327,"text":474},{"id":487,"depth":327,"text":490},{"id":512,"depth":327,"text":515},"Nolan Bushnell thinks he is smarter than most - and he might be just. Learn how Myworkout uses science-backed training to improve health, VO₂max, and biological age.","Nolan Bushnell thinks he is smarter than most - and he might be just that. Get to know the man who has helped change America through technology.","webflow-65ba3d517d64ac26b777c092-62b315b356a80e08ef190a9c-nolan-5b1-5d-b898fd98bdad",[562,564],"webflow-62b315b356a80e08ef190a9c-nolan-8a5d3df4db8e",{"seoStatus":120},"\u002Fen\u002Fblog\u002Factually-i-started-my-first-business-when-i-was-eight",{"title":342,"description":560},"en\u002Fblog\u002Factually-i-started-my-first-business-when-i-was-eight","d10EhQyBA0vurCryZcOsyyLAYZpxWVwR9rAEbM0RyE0",{"id":571,"title":572,"alternate":573,"blogIndex":107,"body":575,"canonical":107,"description":646,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":646,"heroCta":107,"heroImage":647,"heroImageAlt":572,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":572,"heroTitleClass":107,"images":648,"language":117,"layoutIntent":220,"meta":650,"navigation":121,"noindex":109,"ogImage":107,"path":651,"publishedAt":107,"readingTime":107,"sections":107,"seo":652,"stem":653,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":654},"pages\u002Fen\u002Fblog\u002Fadults-spend-most-of-their-day-being-inactive.md","Adults spend most of their day being inactive",{"en":574},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fadults-spend-most-of-their-day-being-inactive",{"type":101,"value":576,"toc":641},[577,580,583,589,592,595,598,601,607,610,613,619,622,625],[136,578,579],{},"Yet seven out of ten adults in Norway are too inactive, according to the public health report of 2014.The level of physical activity among Norwegians has dropped in recent years. The report blames sedentary work, driving and less demanding chores.“This is a development that has we have seen progressing for a long time. The main reason is that we have built a society that more and more eliminates the need to use our bodies,” says Jakob Linhave. He is the Deputy Director in the Directorate of Health.",[136,581,582],{},"Linhave explains that in the past we used to walk almost regardless of how far we were going, Additionally, most work in and around the home used to be manual and often physically heavy.“Today, machines or technology do all the work for us, which means it is increasingly up to each individual to keep their body physically fit,” he says.",[248,584,586],{"id":585},"the-worst-in-the-world",[139,587,588],{},"The worst in the world",[136,590,591],{},"Compared with other countries, Norway is at the bottom of the charts when it comes to activity level. Seven out of ten adults are less physically active than recommended and use roughly 60 percent of their waking hours sitting down.“Norwegians and residents from Taiwan, Hong Kong, Saudi Arabia and Japan are the groups that spend the most time sitting still. It is also partly due to that we can buy our way out of tasks because we are a riche country,” Linhave explains.",[136,593,594],{},"Professor of Medicine at NTNU in Trondheim, Jan Hoff, think it would be beneficial if the Health Directorate get the population to be active for the recommended 150 minutes a week. However, he has more faith in shorter, but more effective training.“I recommend two days of four times four minute intervals and four times four repetitions strength training. If you combine this workout routine with outdoor activity during the weekend, it will be better for your health and take a minimum of time to carry out,” he says.",[136,596,597],{},"“We have proven that with this type of activity, you can keep your biological age at 20 until you are 70,” he adds. With four times four-minute intervals, Hoff means that you should walk, jog or run uphill for four minutes, followed by a three-minute active pause. Thereafter, you repeat until you have carried out four intervals.",[136,599,600],{},"That is a mere 16 minutes of activity.With four times four repetition strength training, the professor means that you should conduct the exercises in four sets, where each set consists of four repetitions. It is important to have such heavy resistance that you only manage four repetitions in one set, and no more than four sets all together.",[248,602,604],{"id":603},"health-gains",[139,605,606],{},"Health Gains",[136,608,609],{},"According to the public health report 2014, the World Health Organisation (WHO) has estimated that we can prevent 80 percent of heart attacks, 90 percent of type-2 diabetes and over 30 percent of cancer cases only by changes in diet, physical activity and smoking habits.“Research shows a clear correlation between the amount of physical activity and health. Already by light muscular activity we see positive effects in the body; it increases blood flow, and blood sugars are regulated better than when you rest. The rewards are simply formidable,” Linhave says.",[136,611,612],{},"“Regular physical activity prevents a total of 30 diseases, and can even cure mild depression, high blood pressure and high cholesterol,” he adds.Professor of Medicine Hoff says that in addition, you will live a considerably longer life if you train regularly:“Training versus sitting still means an average of 15 years of healthy life.”",[248,614,616],{"id":615},"how-to-be-more-active",[139,617,618],{},"How to be more active",[136,620,621],{},"Linhave says that something must be done to activate the 70 percent who are too inactive today, but he points out that you cannot put the whole workload on each individual.“When such a high percentage fails to be active for 30 minutes a day, we must look at our social structures. Naturally, everyone has a personal responsibility, but we believe that we must 'rebuild' society so that choosing to be active becomes easier” he says.",[136,623,624],{},"He thinks that it should be easier and safer to walk and cycle. In addition, there must be better access to green areas for recreation and outdoor activities locally. “Workplaces, businesses, volunteers, communities and associations must contribute. We need innovative thinking to come up with better ways to motivate and inspire more people to choose activity over inactivity,” Linhave says.“We need everyone, and we believe good interaction between the public and commercial and voluntary sectors is the way to go,” he concludes.",[136,626,627,304,629,304,634,304,636],{},[139,628,303],{},[306,630,304,632],{"href":308,"rel":631},[310],[139,633,313],{},[139,635,316],{},[306,637,304,639],{"href":319,"rel":638},[310],[139,640,323],{},{"title":104,"searchDepth":105,"depth":105,"links":642},[643,644,645],{"id":585,"depth":327,"text":588},{"id":603,"depth":327,"text":606},{"id":615,"depth":327,"text":618},"Changes in physical activity, diet and smoking habits can prevent a total of 30 diseases.","webflow-65ba3d8f81bcced645afebe7-62b315852d7280ecae480302-2646310846-cfaa85d5f8-b-5b1-5d-c9f7454accea",[647,649],"webflow-62b315852d7280ecae480302-2646310846-cfaa85d5f8-b-c7b76e522195",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fadults-spend-most-of-their-day-being-inactive",{"title":572,"description":646},"en\u002Fblog\u002Fadults-spend-most-of-their-day-being-inactive","dvFtfXGfkNEwS76aeSpZoDoFEdhAhNroYMyAbOlwP2U",{"id":656,"title":657,"alternate":658,"blogIndex":107,"body":660,"canonical":107,"description":716,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":717,"heroCta":107,"heroImage":718,"heroImageAlt":719,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":719,"heroTitleClass":107,"images":720,"language":117,"layoutIntent":220,"meta":721,"navigation":121,"noindex":109,"ogImage":107,"path":722,"publishedAt":107,"readingTime":107,"sections":107,"seo":723,"stem":724,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":726},"pages\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-are-superior-to-improve-v-o2max-compared-with-sprint-intervals-in-w.md","Aerobic high-intensity intervals are superior to improve VO₂max",{"en":659},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-are-superior-to-improve-v-o2max-compared-with-sprint-intervals-in-w",{"type":101,"value":661,"toc":714},[662,686,689,692,695,698,701,704,707],[136,663,664,669,670,674,675,680,681],{},[306,665,668],{"href":666,"rel":667},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hov+H&cauthor_id=36314990",[310],"Hov, H",".  [Wang, E](",[306,671,672],{"href":672,"rel":673},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Wang+E&cauthor",[310],"_ id=36314990). Rui Lim, Y. Trane, G. Hemmingsen, M. ",[306,676,679],{"href":677,"rel":678},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor_id=36314990",[310],"Hoff, J",". ",[306,682,685],{"href":683,"rel":684},"https:\u002F\u002Fwww.ntnu.no\u002Feksperter?t=4x4",[310],"Helgerud, J.",[136,687,688],{},"Maximal oxygen uptake (V̇\u0013O2max) may be considered the single most important predictor for long-distance endurance performance. Furthermore, such events are also influenced by other physiological factors involved in aerobic energy processes, that is, running economy (CR) and lactate threshold (LT), as well as a contribution from anaerobic metabolism. However, the capacity to produce energy derived from anaerobic sources is limited, and when whole-body performance persists more than 75s the majority of energy utilized originates from aerobic sources, a proportion which increases to ~90% when the event lasts ~10 min.",[136,690,691],{},"Given the great importance for long-distance endurance performance, a critical question is which training modality may yield the most potent V̇O2max improvements. Of duration, frequency and intensity, the latter is forwarded as particularly important to increase V̇O2max.",[136,693,694],{},"Aerobic high-intensity interval training (HIIT), applying intervals of 3–5 min, is one well-documented format to effectively improve V̇\u0013O2max in healthy individuals and various patient populations. The rationale for this design is that a high overload on oxygen transporting organs may only be achieved after 1–2 min because of delayed oxygen uptake, and that in theother end of the spectrum fatiguing processes sets an upper limit to the length of the interval, likely around 8–12 min.",[136,696,697],{},"Supramaximal sprint interval training (SIT) is another intermittent format that is advocated for effective improvements in V̇Ȯ2max and endurance performance. SIT is executed at high\u002Fmaximal intensities. However, since fatigue occurs rapidly, the aerobic intensity is not necessarily accordingly high because of the sluggish oxygen uptake. Given the great importance of V̇\u0013O2max for long-distance endurance performance and health, studies investigating which interval training format may yield the largest increases in this crucial factor are warranted.",[136,699,700],{},"Forty-eight healthy non-smoking males (average 23 years) volunteered to participate in the present study. The subjects were aerobically well-trained and relatively accustomed to treadmill running, but not specializedrunners nor engaged in long-distance or sprint running competitions or trainings. They were randomized into three training groups: HIIT 4×4 min, SIT 8×20s, or SIT 10×30s. A V̇\u0013O2max above 50ml\u002Fkg\u002Fmin and whole-body endurance training at least once per week were set as inclusion criteria.",[136,702,703],{},"Our main findings were that HIIT 4×4min increased V̇\u0013O2max more than the two SIT protocols. Furthermore, HIIT 4×4min enhanced long-distance endurance performance more than SIT 10×30s, while SIT 8×20s improvedanaerobic capacity more than HIIT 4 × 4 min.",[136,705,706],{},"Conclusion: HIIT 4×4min is superior for increasing V̇\u0013O2max compared withSIT protocols, carried out as 8 × 20 s and 10 × 30 s. Despite a lower overall intensity during HIIT 4×4 min than SIT, the aerobic intensity is higher during the former. HIIT should be the recommended interval formatfor aerobic performance.",[136,708,709,710],{},"Source: ",[306,711,712],{"href":712,"rel":713},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F36314990\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":715},[],"What is most effective to increase VO₂max for well-trained men? Intervals or sprints?","What is most effective to increase VO₂max for well-trained men? Intervals or sprints? Find out in this research article.","webflow-65605e7a76f05a2efe70e02e-adobestock-172187462-20kopi-b01ef2809b07","Aerobic high-intensity intervals are superior to improve VO₂max compared with sprint intervals in well-trained men",[718],{"seoStatus":120},"\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-are-superior-to-improve-v-o2max-compared-with-sprint-intervals-in-w",{"title":657,"description":716},"en\u002Fblog\u002Faerobic-high-intensity-intervals-are-superior-to-improve-v-o2max-compared-with-sprint-intervals-in-w","research","034MVLTyk0A6Dysos42NndK7RDii_vUw57OsdmJlRJg",{"id":728,"title":729,"alternate":730,"blogIndex":107,"body":732,"canonical":107,"description":783,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":784,"heroCta":107,"heroImage":785,"heroImageAlt":786,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":786,"heroTitleClass":107,"images":787,"language":117,"layoutIntent":220,"meta":788,"navigation":121,"noindex":109,"ogImage":107,"path":789,"publishedAt":107,"readingTime":107,"sections":107,"seo":790,"stem":791,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":792},"pages\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females.md","Aerobic high-intensity intervals improve VO₂max more than",{"en":731},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females",{"type":101,"value":733,"toc":781},[734,756,759,762,765,768,774],[136,735,736,680,740,744,745,749,750,755],{},[306,737,739],{"href":683,"rel":738},[310],"Helgerud, J",[306,741,668],{"href":742,"rel":743},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hov+H&cauthor_id=37608507",[310],". Mehus, H. Balto, B. Boye, A. Finsås, L. [Hoff, J](",[306,746,747],{"href":747,"rel":748},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor",[310],"_ id=21332297). ",[306,751,754],{"href":752,"rel":753},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Wang+E&cauthor_id=37608507",[310],"Wang, E",".",[136,757,758],{},"Maximal oxygen uptake (VO₂max) is widely acknowledged as a key physiological factor for endurance events involving large muscle mass, such as middle- and long-distance running. The last decades a myriad of training programs has emerged to effectively improve VO₂max, with high-intensity intervals typically advocated to induce the largest increases. However, what may be the optimal interval format to improve VO₂max is unclear, and sex-specific empirical evidence of training-induced responsesin females is scarce.",[136,760,761],{},"Interval training may be classified as aerobic high- intensity interval training (HIIT) or supramaximal sprint interval training (SIT). HIIT typically targets high aerobic intensity of about 90-95% of maximal heart rate, corresponding to about 95% of maximal aerobic speed (MAS), while SIT targets high overall intensity of about ≥150% of MAS.",[136,763,764],{},"The aim of the current study was to compare HIIT and SIT in aerobically well-trained females and contrast results to the recent findings in aerobically well-trained males following identical training protocols. Specifically, we compared one commonly applied HIIT protocol with two frequently used SIT protocols: (1) HIIT 4 × 4 min at ~95% of MAS interspersed by 3 min active recovery, (2) SIT 8×20s at ~150% of MAS interspersed by 10s passive recovery, (3) SIT; 10 × 30 s at ~175% of MAS interspersed by 3.5 min active recovery.",[136,766,767],{},"Only HIIT 4×4min exhibited an average 7.3% increase in VO₂max and 8.4% increase in stroke volume of the heart (O2 pulse), and these increases were larger compared to both SIT protocols. In both SIT protocols no training-induced change in VȮ 2max and O2 pulse were observed.",[136,769,770,773],{},[274,771,772],{},"Conclusion",": HIIT improves VO₂max more than SIT with both long and short recovery periods in aerobically well- trained females, while SIT improves sprint running performance (300m) more than HIIT. Treadmill running SIT 10 × 30 s induced an unacceptable rate of muscular strains, and it should therefore be carefully considered if applying this treadmill protocol is necessary",[136,775,776,777],{},"source: ",[306,778,779],{"href":779,"rel":780},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F37608507\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":782},[],"HIIT improves VO₂max more than SIT with both long and short recovery periods.","HIIT improves VO₂max more than SIT with both long and short recovery periods","webflow-65533023109a2d96a1b7af5c-adobestock-128735323-20kopi-5c28aded3ea2","Aerobic high-intensity intervals improve VO₂max more than supramaximal sprint intervals in females, similar to males",[785],{"seoStatus":120},"\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females",{"title":729,"description":783},"en\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females","ox74N6rAiD-ElZsgQwUX1wf2-nGD1eZrUiS_3916j4k",{"id":794,"title":795,"alternate":796,"blogIndex":107,"body":798,"canonical":107,"description":833,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":834,"heroImageAlt":835,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":835,"heroTitleClass":107,"images":836,"language":117,"layoutIntent":220,"meta":837,"navigation":121,"noindex":109,"ogImage":107,"path":838,"publishedAt":107,"readingTime":107,"sections":107,"seo":839,"stem":840,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":841},"pages\u002Fen\u002Fblog\u002Faerobic-high-intensity-one-and-two-legs-interval-cycling-in-chronic-obstructive-pulmonary-disease-th.md","Aerobic high intensity one and two legs interval cycling in",{"en":797},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Faerobic-high-intensity-one-and-two-legs-interval-cycling-in-chronic-obstructive-pulmonary-disease-th",{"type":101,"value":799,"toc":831},[800,810,813,816,819,822,825],[136,801,802,803,806,807],{},"Bjørgen, S. ",[306,804,679],{"href":677,"rel":805},[310],". Husby, V. Høydal, M. Arnt E. Tjønna, A. Steinshamn, S. Richardson, R. ",[306,808,685],{"href":683,"rel":809},[310],[136,811,812],{},"The pulmonary response to exercise has been looked upon as the major factor for the determinants of exercise intolerance in chronic obstructive pulmonary disease (COPD). It has also been suggested a metabolic dysfunction in the skeletal muscles which may con- tribute to limitation in exercise tolerance. However, there is a growing consensus that COPD is a multiorgan system disease resulting in poor exercise performance as maximal ventilation results in dyspnea which limits exercise tolerance andthus reduces metabolic demands on the working skeletal muscles. It has been demonstrated a two to three times greater response for maximal oxygen uptake (VO₂max) after high intensity aerobic interval training compared to continuous low intensity training (85– 95% and 70% of maximal heart rate, respectively) in healthy subjects and in patients.",[136,814,815],{},"Training using reduced muscle mass has given evidence for an increased blood flow to the working muscles and reduced ventilation because the capacity of the cardiovascular system is not taxed, both in healthy subjects and in COPD patients. Thereby one approach that might allow training at a higher intensity for COPD patients is one leg cycling.",[136,817,818],{},"In the present study it is thus hypothesized that aerobic high intensity oneleg interval cycling will maximally challenge the peripheral muscles without gaining a ventilatory limitation, and thereby result in a greater whole body VO₂max training response than aerobic high intensity two legs interval cycling.",[136,820,821],{},"Nineteen patients trained in 8 weeks and 24 supervised cycling sessions either by one leg training (n = 12) or by two legs training (n = 7) at 4 x 4 min intervals at 85–95% of maximal heart rate. Whole body VO₂max and peak work rate increased by 12 and 23% in the one-leg group, and by 6 and 12% in the two-leg group from pre- to post-training, respectively, and were signifcantly greater in the one-leg group.",[136,823,824],{},"Conclusion: The present study demonstrates that one leg aerobic high intensity interval cycling is superior to two legs in increasing whole body VO₂max, indicating a muscle rather than a cardiovascular limitation to VO₂max in these COPD patients. The relative ventilation is reduced duringthe one leg cycling which allows training at a higher muscle-specific intensity compared to whole body exercise resulting in a greater training response.",[136,826,709,827],{},[306,828,829],{"href":829,"rel":830},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F19337746\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":832},[],"Bjørgen, S. Hoff, J. Husby, V. Høydal, M. Arnt E. Tjønna, A. Steinshamn, S.","webflow-6560610e21bd74024f850b3b-adobestock-232508812-20kopi-567fa1ee87e0","Aerobic high intensity one and two legs interval cycling in chronic obstructive pulmonary disease: the sum of the parts is greater  than the whole",[834],{"seoStatus":120},"\u002Fen\u002Fblog\u002Faerobic-high-intensity-one-and-two-legs-interval-cycling-in-chronic-obstructive-pulmonary-disease-th",{"title":795,"description":833},"en\u002Fblog\u002Faerobic-high-intensity-one-and-two-legs-interval-cycling-in-chronic-obstructive-pulmonary-disease-th","slNYWSFHCTxn-uEivdlGBtO9WYykb4Mb6mTBpcfG6MM",{"id":843,"title":844,"alternate":845,"blogIndex":107,"body":847,"canonical":107,"description":942,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":943,"heroCta":107,"heroImage":944,"heroImageAlt":844,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":844,"heroTitleClass":107,"images":945,"language":117,"layoutIntent":220,"meta":947,"navigation":121,"noindex":109,"ogImage":107,"path":948,"publishedAt":107,"readingTime":107,"sections":107,"seo":949,"stem":950,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":951},"pages\u002Fen\u002Fblog\u002Fbjorn-uses-mybioage-as-workout-motivation.md","Bjørn uses Myworkout GO as workout motivation",{"en":846,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fbjorn-uses-mybioage-as-workout-motivation",{"type":101,"value":848,"toc":937},[849,852,872,875,880,886,889,894,900,903,909,912,918,921],[136,850,851],{},"Bjørn Hol (69) has set a big goal to keep his workout motivation; he has signed up for a half marathon during the Oslo Marathon in September. To get in shape for the race he uses Myworkout to measure the impact of the exercise he´s doing_.\"My goal is to increase my oxygen consumption, and it's easy to use this app to measure my progress\"_, the sporty 69-year-old says.****",[136,853,854,304,856,304,861,304,863,868,869],{},[139,855,303],{},[306,857,304,859],{"href":308,"rel":858},[310],[139,860,313],{},[139,862,316],{},[306,864,304,866],{"href":319,"rel":865},[310],[139,867,323],{},"** **## ",[139,870,871],{},"Safety in knowledge",[136,873,874],{},"Bjørn had both heard and read about the research behind Myworkout GO before he downloaded it and tested his oxygen consumption and biological age. The knowledge he had acquired assured him that the test and recommended workouts, which are 4x4 intervals, were effective.",[136,876,877],{},[274,878,879],{},"\"I work at the University of Oslo and we had a seminar where, among other topics, the research on this type of training was presented. I am convinced that it's effective and that the intervals will help me reach my goal in September\".",[248,881,883],{"id":882},"myworkout-4x4-workout-motivation",[139,884,885],{},"Myworkout 4x4= workout motivation",[136,887,888],{},"On the basis of knowledge Bjørn has acquired, he has implemented 4x4 intervals in his workout program to get an effective increase of his capacity towards the race. And the summer is to be used effectively.",[136,890,891],{},[274,892,893],{},"\"I intend to run 4x4 intervals in addition to longer runs this summer. Near my cabin there´s a long and steep hill, I'll run intervals there. I increase my speed each session, and I think that will give me the increase in capacity I need to complete a half-marathon\".",[248,895,897],{"id":896},"feel-privileged",[139,898,899],{},"Feel privileged",[136,901,902],{},"Bjørn has exercised a bit on and off throughout his life, but has mostly been an active man. As a youth he exercised a lot before it faded off because of a busy study period. However, when jogging became popular in Norway, Bjørn was motivated to start exercising again.",[136,904,905,908],{},[274,906,907],{},"\"I participated in several races and exercised regularly, but then I was injured in my knee and that knocked me out again. I did not exercise for many years after that.\"","__ In recent years, Bjørn however found his workout motivation again, and have attended several shorter races both last year and this year. He signed up for the Oslo Marathon to get even more motivation to exercise.",[136,910,911],{},"The 69-year-old also points out that he finds motivation in the positive health effects he gets from exercising, in addition to finding exercise funny.-_ I exercise almost every day, and because of that I am in great shape and don´t need to take lots of pills like many of my peers do. I feel privileged to have such a good health_, he explains.",[248,913,915],{"id":914},"lets-cheer-for-bjørn-together",[139,916,917],{},"Let's cheer for Bjørn together",[136,919,920],{},"Myworkout cheers Bjørn on, and hope he get in such a good shape that he manage to finish the half marathon in September. We plan to follow him towards his goal, and so can you.",[136,922,923,304,925,304,930,304,932],{},[139,924,303],{},[306,926,304,928],{"href":308,"rel":927},[310],[139,929,313],{},[139,931,316],{},[306,933,304,935],{"href":319,"rel":934},[310],[139,936,323],{},{"title":104,"searchDepth":105,"depth":105,"links":938},[939,940,941],{"id":882,"depth":327,"text":885},{"id":896,"depth":327,"text":899},{"id":914,"depth":327,"text":917},"I exercise almost every day, and because of that I am in great shape and don´t need to take lots of pills like many of my peers do.","- I exercise almost every day, and because of that I am in great shape and don´t need to take lots of pills like many of my peers do.","webflow-65ba3d01833d0386af3db26a-62b315b4dbb6b2ffe0f34469-pensjonisten-lope-opp-trappa-2-kopi-1-scaled-5b1-5-01c208f7cde2",[944,946],"webflow-62b315b4dbb6b2ffe0f34469-pensjonisten-lope-opp-trappa-2-kopi-1-scaled-b9d66eb1f486",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fbjorn-uses-mybioage-as-workout-motivation",{"title":844,"description":942},"en\u002Fblog\u002Fbjorn-uses-mybioage-as-workout-motivation","Nd8sx4tdvEnN4pqq7eWv2aoBwYa2tOez1eA_51n0JEU",{"id":953,"title":954,"alternate":955,"blogIndex":107,"body":957,"canonical":107,"description":997,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":998,"heroImageAlt":999,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":999,"heroTitleClass":107,"images":1000,"language":117,"layoutIntent":220,"meta":1001,"navigation":121,"noindex":109,"ogImage":107,"path":1002,"publishedAt":107,"readingTime":107,"sections":107,"seo":1003,"stem":1004,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1005},"pages\u002Fen\u002Fblog\u002Fcan-social-media-improve-your-motivation.md","Can social media improve your motivation?: When Passion Does Not",{"en":956},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fcan-social-media-improve-your-motivation",{"type":101,"value":958,"toc":995},[959,967,970,973,976,979,987,990],[136,960,961,962],{},"Berg, S. Forest, J. ",[306,963,966],{"href":964,"rel":965},"https:\u002F\u002Floop.frontiersin.org\u002Fpeople\u002F821292\u002Fpublications",[310],"Stenseng, F",[136,968,969],{},"Testing a Social Media Intervention Related to Exercise Activity Engagement",[136,971,972],{},"Grounded in self-determination theory and the dualistic model of passion, the present study tested whether a social media intervention could promote harmonious passion and positive emotions related to exercise activities",[136,974,975],{},"The researchers conducted a 4-week intervention through an Instagram account to see if they could promote more harmonious passion and positive emotions related to participants' favorite exercise activities.",[136,977,978],{},"The intervention was tested on 518 young adults (mean age 26.5), who were randomly assigned to either an intervention group or a control group. The study found that while the intervention did not change the participants' passion for the activity, it did predict more positive emotional outcomes from the activity, after controlling for emotions reported at baseline and negative emotions reported at follow-up.",[136,980,981,982,755],{},"This suggests that digital platforms might be useful tools in promoting more physical activity in the population by facilitating more positive emotions related to exercise ",[306,983,986],{"href":984,"rel":985},"https:\u002F\u002Fwww.frontiersin.org\u002Farticles\u002F10.3389\u002Ffpsyg.2020.00071\u002Ffull",[310],"1",[136,988,989],{},"IG account: Dinmotivasjon",[136,991,709,992],{},[306,993,984],{"href":984,"rel":994},[310],{"title":104,"searchDepth":105,"depth":105,"links":996},[],"Berg, S. Forest, J. Stenseng, FTesting a Social Media Intervention Related to Exercise.","webflow-6542c4a83b8106ecad7bab6b-adobestock-389657913-20kopi-e921a7a6e273","Can social media improve your motivation?: When Passion Does Not Change, but Emotions Do",[998],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fcan-social-media-improve-your-motivation",{"title":954,"description":997},"en\u002Fblog\u002Fcan-social-media-improve-your-motivation","0yl8bUSQtlm7ShJpZNqfzoGf8dI3yIH0LEpu-FCcn5s",{"id":1007,"title":1008,"alternate":1009,"blogIndex":107,"body":1012,"canonical":107,"description":104,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":1207,"heroImageAlt":1208,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1008,"heroTitleClass":107,"images":1209,"language":117,"layoutIntent":220,"meta":1210,"navigation":121,"noindex":109,"ogImage":107,"path":1212,"publishedAt":107,"readingTime":107,"sections":107,"seo":1213,"stem":1214,"tag":66,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1215},"pages\u002Fen\u002Fblog\u002Fcan-you-afford-an-inactive-workforce.md","Can you afford an inactive workforce?",{"en":1010,"nb-NO":1011},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fcan-you-afford-an-inactive-workforce","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Fhar-du-rad-til-at-dine-ansatte-ikke-trener",{"type":101,"value":1013,"toc":1199},[1014,1017,1024,1029,1036,1043,1046,1050,1053,1060,1064,1071,1078,1082,1097,1104,1115,1122,1129,1132,1142,1145,1152,1155,1163,1167],[136,1015,1016],{},"We've all heard the phrase “exercise is good for you—but what does it truly entail?”, but did you\nknow that physical activity can also enhance workplace performance? A healthy lifestyle is\nwell-documented to reduce sick days, decrease employee health issues, and lower associated\nhealthcare costs. Beyond benefiting businesses, this has significant implications for economies\nworldwide. In this article, we explore how much your company—and society—can save by encouraging\nexercise at work, and how these benefits extend beyond national borders.",[136,1018,1019],{},[1020,1021],"img",{"alt":1022,"src":1023},"workforce benefits illustration","webflow-65e8314ae24930eb95ff886c-engelsk-b079ed0c1b6c",[1025,1026,1028],"h2",{"id":1027},"socio-economic-benefits","Socio-economic benefits",[136,1030,1031,1032,1035],{},"There’s no doubt that inactivity carries a heavy price tag for society. Across the world, populations are becoming increasingly sedentary, making it difficult to meet recommended activity levels. The World Health Organization (WHO) advises adults to engage in at least 150-300 minutes of moderate-intensity exercise per week or 75-150 minutes of high-intensity exercise. Studies suggest that even smaller commitments—such as ",[139,1033,1034],{},"32 minutes of high-intensity training (HIT) per week","—can result in significant health and economic benefits.",[136,1037,1038,1039,1042],{},"Globally, the cost of inactivity is staggering. The ",[139,1040,1041],{},"WHO estimates that physical inactivity costs the global economy billions in lost productivity and increased healthcare spending annually",". In many countries, rising healthcare costs are a direct result of lifestyle-related diseases that could be mitigated through increased physical activity. Countries with aging populations, in particular, face growing concerns over the economic burden of preventable diseases.",[136,1044,1045],{},"Inactivity is a major contributor to chronic conditions such as cardiovascular disease, diabetes, and obesity, all of which lead to increased absenteeism and lower workforce productivity. While not every individual can meet recommended activity levels, these trends highlight the universal financial and social costs of inactivity.",[1025,1047,1049],{"id":1048},"economic-benefits-for-businesses","Economic benefits for businesses",[136,1051,1052],{},"Physically active employees have a greater work capacity than their inactive counterparts, increasing productivity for both individual businesses and national economies. But what does improved work capacity mean for an employer?",[136,1054,1055,1056,1059],{},"Employees at risk of lifestyle diseases tend to be less effective at work, take more sick days, and drive up employer healthcare costs. Research indicates that businesses worldwide lose ",[139,1057,1058],{},"billions annually"," due to absenteeism and reduced work performance caused by preventable health issues.",[1025,1061,1063],{"id":1062},"training-during-working-hours","Training during working hours",[136,1065,1066,1067,1070],{},"Studies from various countries, including Sweden, the U.S., and Japan, demonstrate that allowing employees to exercise during work hours ",[139,1068,1069],{},"improves company profitability",". Time spent in the gym is often compensated by increased productivity and fewer sick days. Some companies have found that their output increased without adding additional employees—simply by integrating exercise into the workday.",[136,1072,1073,1074,1077],{},"The ",[139,1075,1076],{},"WHO and other health organizations"," have reviewed multiple studies and reached the same conclusion: physical activity directly correlates with increased workplace efficiency, job satisfaction, and employee retention.",[1025,1079,1081],{"id":1080},"efficiency-is-measured-in-more-than-just-money","Efficiency is measured in more than just money",[136,1083,1084,1085,1088,1089,1092,1093,1096],{},"Years ago, our professors collaborated with ",[139,1086,1087],{},"NHO"," to study attendance among cleaning companies in Trondheim. Cleaning staff often experience ",[139,1090,1091],{},"high rates of musculoskeletal disorders",", contributing to significant sick leave. The ",[139,1094,1095],{},"KomDaVel project"," investigated measures to reduce absenteeism in this sector.",[136,1098,1099,1100,1103],{},"After ",[139,1101,1102],{},"12 weeks of structured training, sick leave dropped by 19%",", and the effects persisted. These findings align with similar global studies, reinforcing that workplace exercise initiatives can have long-lasting positive effects.",[136,1105,1106,1107,1110,1111,1114],{},"Beyond financial savings, workplace exercise fosters ",[139,1108,1109],{},"a more positive company culture",". Employees who exercise are typically ",[139,1112,1113],{},"more engaged, resilient, and motivated",", contributing to a stronger and more cohesive work environment.",[136,1116,1117,1118,1121],{},"Physical activity also enhances ",[139,1119,1120],{},"executive brain functions","—crucial for problem-solving, organization, planning, and execution. These cognitive benefits are fundamental in workplaces that require strategic thinking and collaboration.",[136,1123,1124,1125],{},"If you are interested, you can ",[306,1126,1128],{"href":1127},"\u002Fen\u002Fblog\u002Freduced-sick-leaves-by-19-percent-after-a-twelve-week-health-campaign","read more about this project here",[1025,1130,772],{"id":1131},"conclusion",[136,1133,1134,1135,755],{},"We know that physical activity helps prevent mental illness, musculoskeletal disorders, and numerous age-related diseases. It is essential for ",[139,1136,1137,1138,1141],{},"building strong, resilient workforces ",[139,1139,1140],{},"worldwide. With such a simple and cost-effective intervention, businesses and governments alike can significantly"," reduce absenteeism and healthcare expenditures",[136,1143,1144],{},"While no intervention can eliminate sick leave entirely—life happens, and breaks are sometimes necessary—work capacity does not drop to zero just because we take time off.",[136,1146,1147,1148,1151],{},"So, we must ask ourselves: ",[139,1149,1150],{},"Can we afford for our employees not to exercise?"," The evidence demonstrates that encouraging physical activity delivers measurable financial and workplace benefits.",[136,1153,1154],{},"Now is the time to take action and inspire your workforce to stay active. We can help you implement a workplace fitness program tailored to your business and local economy. Together, we can boost productivity, reduce sick days, and foster a healthier, more engaged workforce.",[136,1156,1157,1162],{},[306,1158,1161],{"href":1159,"rel":1160},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fbook-meeting",[310],"Talk to us today"," and take the first step towards a more active and successful business!",[1025,1164,1166],{"id":1165},"sources","Sources",[411,1168,1169,1175,1181,1187,1193],{},[155,1170,1171,1172],{},"WHO (2022): ",[274,1173,1174],{},"Global Action Plan on Physical Activity 2018-2030: More Active People for a Healthier World",[155,1176,1177,1178],{},"Ulrica von Thiele Schwarz & Henna Hasson (2011): ",[274,1179,1180],{},"Employee Self-rated Productivity and Objective Organizational Production Levels, Effects of Worksite Health Interventions Involving Reduced Work Hours and Physical Exercise",[155,1182,1183,1184],{},"Helsedirektoratet (2014): ",[274,1185,1186],{},"Kunnskapsgrunnlag fysisk aktivitet. Innspill til departementets videre arbeid for økt fysisk aktivitet og redusert inaktivitet i befolkningen",[155,1188,1189,1190],{},"The Lancet (2016): ",[274,1191,1192],{},"The Economic Burden of Physical Inactivity: A Global Analysis",[155,1194,1195,1196],{},"WHO (2009): ",[274,1197,1198],{},"Unhealthy Diets & Physical Inactivity",{"title":104,"searchDepth":105,"depth":105,"links":1200},[1201,1202,1203,1204,1205,1206],{"id":1027,"depth":105,"text":1028},{"id":1048,"depth":105,"text":1049},{"id":1062,"depth":105,"text":1063},{"id":1080,"depth":105,"text":1081},{"id":1131,"depth":105,"text":772},{"id":1165,"depth":105,"text":1166},"webflow-no-65bb5701c3ef64978cd29225-62b3161a2d72809ecc4807ec-p1388323-scaled-5b1-5d-19df42939bcc","Illustration of someone exercising",[1023],{"seoDescription":1211,"seoStatus":120},"We've all heard the phrase \"exercise is good for you—but what does it truly entail?\", but did you know that physical activity can also enhance workplace performance?","\u002Fen\u002Fblog\u002Fcan-you-afford-an-inactive-workforce",{"title":1008,"description":104},"en\u002Fblog\u002Fcan-you-afford-an-inactive-workforce","oDkBjuG7f5Qbyy7KiZPcs-RpUxDGQDmN_YxFw78ZODM",{"id":1217,"title":1218,"alternate":1219,"blogIndex":107,"body":1221,"canonical":107,"description":1294,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1295,"heroCta":107,"heroImage":1296,"heroImageAlt":1297,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1297,"heroTitleClass":107,"images":1298,"language":117,"layoutIntent":220,"meta":1299,"navigation":121,"noindex":109,"ogImage":107,"path":1300,"publishedAt":107,"readingTime":107,"sections":107,"seo":1301,"stem":1302,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1303},"pages\u002Fen\u002Fblog\u002Fcontribute-to-sustainable-development-goal-3-good-health.md","Contribute to Sustainable Development Goal 3 Good Health?",{"en":1220,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fcontribute-to-sustainable-development-goal-3-good-health",{"type":101,"value":1222,"toc":1288},[1223,1236,1242,1245,1248,1254,1257,1260,1266,1269,1272,1275,1279],[136,1224,1225,304,1228,1233],{},[274,1226,1227],{},"By taking a deep dive into",[306,1229,1232],{"href":1230,"rel":1231},"https:\u002F\u002Fsdgs.un.org\u002Fgoals\u002Fgoal3",[310],"_ sustainable development goal #3 Good health and well-being_",[274,1234,1235],{},", we have found a concrete way to realize sustainable development goal #3.4 by 2030. If everyone reduces their biological age by 5 years, we have reached the goal of preventing non-communicable diseases. This also applies to a company if employees reduce their biological age. How? Let us explain 🤓",[248,1237,1239],{"id":1238},"how-to-realize-sustainable-development-goal-34",[139,1240,1241],{},"How to Realize Sustainable Development Goal # 3.4",[136,1243,1244],{},"UN Sustainable Development Goal #3.4 is about reducing premature death from non-communicable diseases such as cardiovascular disease, cancer, diabetes or chronic respiratory disease by a third through prevention and better treatment by 2030. Biological age is an expression of the risk you have to develop conditions like this. Your biological age thus says something about the chance you have for lifestyle diseases based on the average in the Norwegian population. A lower biological age means a lower risk. The most significant thing you can do to reduce your biological age is to exercise.",[136,1246,1247],{},"By using our app Myworkout GO when you train endurance, your app calculates maximum oxygen uptake (VO₂max) and biological age. In companies where employees train with the app, we can figure out how many biological age years have been reduced in total and link it to sustainable development goal #3.4. Suppose all employees complete ten effective training sessions. In that case, you will get a half per cent improved maximum oxygen uptake for each session, and become five per cent fitter in total. Usually, this means that you will be 5 years younger in biological age.",[248,1249,1251],{"id":1250},"why-it-is-essential-to-reduce-biological-age",[139,1252,1253],{},"Why it is essential to reduce biological age",[136,1255,1256],{},"Reducing biological age is one of the most important things we can do! It is crucial for you who want to live a good and healthy life and for your employer who needs you to perform at work. It is vital for the health organizations that want to take care of your health, and for society to be able to tolerate virus transmission better. 9 out of 10 deaths in Norway due to infection with COVID-19 have one or more underlying chronic disorders.",[136,1258,1259],{},"Inactivity is a global megatrend. At the same time, we are getting older. Inactivity, combined with ageing increases the effects of inactivity exponentially. Researchers have made some gloomy predictions about the consequences of ageing and inactivity. These forecasts say; if the cost per health case is to be 1 to 1 equivalent as it is today, the world will run out of money in 2060. We have to work smarter and more sustainably. We have no choice.",[248,1261,1263],{"id":1262},"how-to-collaborate-on-this",[139,1264,1265],{},"How to collaborate on this?",[136,1267,1268],{},"Since we started on our mission, our users have collectively rolled back their biological clocks by a total of 121,000 years. This impressive reduction in biological age translates to a workforce that's not only healthier, but also more energized and productive, ready to take on their roles with renewed vigor and efficiency.",[136,1270,1271],{},"Back in 2019, Norwegian users of the app Myworkout Go were a total of 18,775 years younger in biological age. This corresponds to NOK 44 million in saved costs for employers and NOK 18 billion saved for society over the next four decades. We have the technology to calculate goal achievement. Still, we must work together with the businesses to be able to achieve the goal of 100%.",[136,1273,1274],{},"Companies can have a great deal of influence and a duty to consider measures to ensure that employees choose to move more in their everyday lives. The health app Myworkout Go motivates because each individual experiences that the training makes progress.",[248,1276,1278],{"id":1277},"want-to-become-more-sustainable-book-a-meeting-with-us-today","Want to become more sustainable? Book a meeting with us today",[136,1280,1281,1282,1287],{},"If you're ready to become more sustainable through physical fitness, ",[306,1283,1286],{"href":1284,"rel":1285},"https:\u002F\u002Fmeetings-eu1.hubspot.com\u002Feeiksund",[310],"book a meeting with us today"," to learn more about the process. Experience firsthand how Myworkout can transform your organization, one workout at a time.",{"title":104,"searchDepth":105,"depth":105,"links":1289},[1290,1291,1292,1293],{"id":1238,"depth":327,"text":1241},{"id":1250,"depth":327,"text":1253},{"id":1262,"depth":327,"text":1265},{"id":1277,"depth":327,"text":1278},"The vast majority of us feel a responsibility to contribute to a better and more sustainable future for all.","The vast majority of us feel a responsibility to contribute to a better and more sustainable future for all. But how do you really know if you have reached the goal or are on the right course?","webflow-6542c416aa884279549c60c6-adobestock-469065245-20kopi-93c70f572536","Contribute to Sustainable Development Goal #3 Good Health? 🌱💚",[1296],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fcontribute-to-sustainable-development-goal-3-good-health",{"title":1218,"description":1294},"en\u002Fblog\u002Fcontribute-to-sustainable-development-goal-3-good-health","lJ3PDDorSG1-0_HplNSt4FQ7tB6ixUA9bbVA_s5Dwqc",{"id":1305,"title":1306,"alternate":1307,"blogIndex":107,"body":1309,"canonical":107,"description":1381,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1381,"heroCta":107,"heroImage":1382,"heroImageAlt":1383,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1383,"heroTitleClass":107,"images":1384,"language":117,"layoutIntent":220,"meta":1386,"navigation":121,"noindex":109,"ogImage":107,"path":1387,"publishedAt":107,"readingTime":107,"sections":107,"seo":1388,"stem":1389,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1390},"pages\u002Fen\u002Fblog\u002Fdiscover-the-winning-formula-that-the-top-clubs-and-superstars-are-doing.md","Discover the winning formula that the top clubs and superstars",{"en":1308,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fdiscover-the-winning-formula-that-the-top-clubs-and-superstars-are-doing",{"type":101,"value":1310,"toc":1375},[1311,1314,1320,1323,1326,1332,1335,1341,1344,1350,1353,1356,1359],[136,1312,1313],{},"The training offered at powelactive.com is based on decades of research from NTNU, and everything from heart patients to athletes follow the same training program as we emphasize in our pages: 4x4 intervals and 4x4 strength training. It is our associates and Professors of Medicine, Jan Hoff and Jan Helgerud, who are the scientists behind the popular and effective form of exercise, and we want to give you a little insight into their everyday work.",[248,1315,1317],{"id":1316},"middle-east-football-stars",[139,1318,1319],{},"Middle East football stars",[136,1321,1322],{},"Earlier in March, Jan Hoff, traveled to a small oasis outside Dubai to advise the best football team in the United Arab Emirates (UAE): Al Ain. This football team is currently 2nd in the series, with only a few games remaining. They also play in the Champions League for the Middle East.",[136,1324,1325],{},"One of Hoff’s students, Kenny McMillan, work with the football team in the UAE. He has a PhD from Faculty of Medicine at NTNU and now has a 3-year contract with the team. His job is to build \"Exercise Science\" in the team, together with a team that organizes physical training, nutrition and game analysis.",[248,1327,1329],{"id":1328},"aiming-for-the-top",[139,1330,1331],{},"Aiming for the top",[136,1333,1334],{},"Hoff traveled to Al Ain to assist and advise on construction of exercise physiology laboratory and organization of activities that will bring the club and the UAE into the top of international football. Hoff, Helgerud and McMillan have previously worked in the football clubs Celtic, Aston Villa and Newcastle.",[248,1336,1338],{"id":1337},"everyday-work",[139,1339,1340],{},"Everyday work",[136,1342,1343],{},"Normally Hoff and Helgerud works at the Department of Circulation and Imaging at the Faculty of Medicine at NTNU in Trondheim, but they have often traveled both domestically and overseas to help athletes and teams, in addition to keep their famous lecture \"Exercise for life\".",[248,1345,1347],{"id":1346},"now-what-about-you",[139,1348,1349],{},"Now, what about you?",[136,1351,1352],{},"Are you ready to level up your fitness routine and achieve peak performance? It's time to discover the training secrets used by the best professionals and learn how their cutting-edge approach can transform your workouts and help you reach your fitness goals.",[136,1354,1355],{},"By following the scientifically-backed 4x4 interval and strength training programs developed by Professors of Medicine Jan Hoff and Jan Helgerud, you too can benefit from the same expert advice that has propelled a large number of Olympic champions, world champions and World Cup winners. Our professors have been consultants for a number of professional footballers and teams such as Celtic FC, Barcelona FC, Real Madrid FC, Leeds FC, Sunderland FC, Aston Villa FC, Schalke 04, Rosenborg BK, Molde FK and a number of other clubs. And a number of engagements for the German, English and Spanish Football Associations.",[136,1357,1358],{},"Incorporating their revolutionary methods into your training routine can not only improve your overall fitness but also optimize your athletic potential. Don't miss out on the opportunity to learn from the best and experience the life-changing benefits of the ultimate workout regimen. Get started now and become an unstoppable force in your fitness journey!",[136,1360,1361,304,1363,304,1368,304,1370],{},[139,1362,303],{},[306,1364,304,1366],{"href":308,"rel":1365},[310],[139,1367,313],{},[139,1369,316],{},[306,1371,304,1373],{"href":319,"rel":1372},[310],[139,1374,323],{},{"title":104,"searchDepth":105,"depth":105,"links":1376},[1377,1378,1379,1380],{"id":1316,"depth":327,"text":1319},{"id":1328,"depth":327,"text":1331},{"id":1337,"depth":327,"text":1340},{"id":1346,"depth":327,"text":1349},"Earlier in March one of our associates traveled to a small oasis outside Dubai to advise the best football team in the United Arab Emirates.","webflow-6529533e51eb82c7b58459a5-jan-20hoff-e835df51dd61","Discover the winning formula that the top clubs and superstars are doing",[1382,1385],"webflow-62b315a82d7280e8cf4803cc-timthumb-1-php-1-1abaac728655",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fdiscover-the-winning-formula-that-the-top-clubs-and-superstars-are-doing",{"title":1306,"description":1381},"en\u002Fblog\u002Fdiscover-the-winning-formula-that-the-top-clubs-and-superstars-are-doing","-wW_Upv4Cd4aT3yW3PZ1cYSVfJiZFScUvL_DyjcHfQA",{"id":1392,"title":1393,"alternate":1394,"blogIndex":107,"body":1396,"canonical":107,"description":1465,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1465,"heroCta":107,"heroImage":1466,"heroImageAlt":1393,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1393,"heroTitleClass":107,"images":1467,"language":117,"layoutIntent":220,"meta":1468,"navigation":121,"noindex":109,"ogImage":107,"path":1469,"publishedAt":107,"readingTime":107,"sections":107,"seo":1470,"stem":1471,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1472},"pages\u002Fen\u002Fblog\u002Fdo-shorter-work-hours-make-a-difference-in-productivity.md","Do shorter work hours make a difference in productivity?",{"en":1395,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fdo-shorter-work-hours-make-a-difference-in-productivity",{"type":101,"value":1397,"toc":1463},[1398,1406,1438,1442,1453],[136,1399,1400],{},[139,1401,1402,1403,150],{},"What the study is about: ",[139,1404,1405],{},"This study wanted to find out if making employees work a bit less every week and encouraging them to exercise would make them more productive at work.",[152,1407,1408,1411,1414,1420,1426,1432,1435],{},[155,1409,1410],{},"They picked six places where people work in dental health care (like dentist offices).",[155,1412,1413],{},"These places were divided into three groups:",[155,1415,1416,1419],{},[139,1417,1418],{},"PE:"," People worked 2.5 hours less every week and HAD to exercise during that time.",[155,1421,1422,1425],{},[139,1423,1424],{},"RWH:"," People worked 2.5 hours less every week but didn't have to exercise.",[155,1427,1428,1431],{},[139,1429,1430],{},"Referents:"," These places didn't change anything.",[155,1433,1434],{},"They asked the employees (all 177 of them) how productive they felt (like if they thought they were doing more work, felt more able to work, or were taking fewer sick days).",[155,1436,1437],{},"They also checked how many patients these workplaces treated to see if they were really being more productive.",[136,1439,1440],{},[139,1441,195],{},[152,1443,1444,1447,1450],{},[155,1445,1446],{},"All the dental places treated more patients than before, which is great!",[155,1448,1449],{},"The RWH group (the ones who just worked less but didn't have to exercise) treated the most patients.",[155,1451,1452],{},"But, the PE group (those who worked less and exercised) felt like they were doing more work, felt more able to do their jobs, and took fewer sick days.",[136,1454,1455,1462],{},[139,1456,1457,1458,1461],{},"Conclusion: ",[139,1459,1460],{},"By allowing employees to work fewer hours, they might have more energy and feel better, which could help them work better. Even if they use some of that free time to exercise, they might still be just as productive, if not more. This means the same work gets done (or even more work) in less time!"," In short:"," Letting employees work a bit less and encouraging them to exercise can make them feel more productive and actually get more work done, even in less time! So, fewer hours doesn't always mean less work done.",{"title":104,"searchDepth":105,"depth":105,"links":1464},[],"Employee feelings about their work output and the actual work done: Do shorter work hours and exercise make a difference?","webflow-651e659b7c9425b854694807-adobestock-387119422-41f96e419f04",[1466],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fdo-shorter-work-hours-make-a-difference-in-productivity",{"title":1393,"description":1465},"en\u002Fblog\u002Fdo-shorter-work-hours-make-a-difference-in-productivity","hNIBT6GqxU0phhkUX68CVXvp5MmqCLBtpD9qP0Dgp0c",{"id":1474,"title":1475,"alternate":1476,"blogIndex":107,"body":1478,"canonical":107,"description":1539,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":1540,"heroImageAlt":1475,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1475,"heroTitleClass":107,"images":1541,"language":117,"layoutIntent":220,"meta":1543,"navigation":121,"noindex":109,"ogImage":107,"path":1544,"publishedAt":107,"readingTime":107,"sections":107,"seo":1545,"stem":1546,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1547},"pages\u002Fen\u002Fblog\u002Fdoes-genes-affect-how-much-you-can-change.md","Does genes affect how much you can change?",{"en":1477,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fdoes-genes-affect-how-much-you-can-change",{"type":101,"value":1479,"toc":1533},[1480,1485,1489,1492,1496,1516,1520,1523,1527,1530],[136,1481,1482],{},[274,1483,1484],{},"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 tall parents often have tall 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.",[248,1486,1488],{"id":1487},"the-link-between-genes-and-disease","The link between genes and disease",[136,1490,1491],{},"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.",[248,1493,1495],{"id":1494},"do-we-inherit-school-performance","Do we inherit school performance?",[136,1497,1498,1503,1504,1509,1510,1515],{},[306,1499,1502],{"href":1500,"rel":1501},"https:\u002F\u002Fwww.nature.com\u002Farticles\u002Fs41539-017-0005-6",[310],"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 ",[306,1505,1508],{"href":1506,"rel":1507},"https:\u002F\u002Fwww.nature.com\u002Farticles\u002Fs41588-018-0147-3",[310],"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 ",[306,1511,1514],{"href":1512,"rel":1513},"https:\u002F\u002Fwww.tandfonline.com\u002Fdoi\u002Fabs\u002F10.1080\u002F10888691.2012.667343",[310],"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.",[248,1517,1519],{"id":1518},"how-do-the-genes-affect-your-training-effect","How do the genes affect your training effect?",[136,1521,1522],{},"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.",[248,1524,1526],{"id":1525},"all-bodies-are-trainable","All bodies are trainable",[136,1528,1529],{},"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.",[136,1531,1532],{},"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.",{"title":104,"searchDepth":105,"depth":105,"links":1534},[1535,1536,1537,1538],{"id":1487,"depth":327,"text":1488},{"id":1494,"depth":327,"text":1495},{"id":1518,"depth":327,"text":1519},{"id":1525,"depth":327,"text":1526},"To describe a person's characteristics or achievements we often hear \"it's in the For many decades, researcers have investegated which genes cause.","webflow-65ba3c3f6acc83e9cb2e453d-62b315ca7feea938f9949cf7-genene-5b1-5d-de22d4c2b563",[1540,1542],"webflow-62b315ca7feea938f9949cf7-genene-1ae31a004c11",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fdoes-genes-affect-how-much-you-can-change",{"title":1475,"description":1539},"en\u002Fblog\u002Fdoes-genes-affect-how-much-you-can-change","yv5LLVVpCt0cHa0dtf2gQDqhKTE0vfLuNIc4diDMDXc",{"id":1549,"title":1550,"alternate":1551,"blogIndex":107,"body":1553,"canonical":107,"description":1632,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1633,"heroCta":107,"heroImage":1634,"heroImageAlt":1550,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1550,"heroTitleClass":107,"images":1635,"language":117,"layoutIntent":220,"meta":1636,"navigation":121,"noindex":109,"ogImage":107,"path":1637,"publishedAt":107,"readingTime":107,"sections":107,"seo":1638,"stem":1639,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1640},"pages\u002Fen\u002Fblog\u002Fdont-be-afraid-to-exercise-with-back-pain.md","Don’t Be Afraid to Exercise with Back Pain",{"en":1552,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fdont-be-afraid-to-exercise-with-back-pain",{"type":101,"value":1554,"toc":1624},[1555,1558,1561,1576,1585,1591,1609],[136,1556,1557],{},"According to Norwegian Health Informatics, between 60–80% of people will experience back pain at some point in their lives. The causes can vary — anything from heavy lifting to stress at work or home — and with so many potential triggers, it’s no surprise that there’s also an overwhelming amount of advice out there about what to do (and what not to do) if your back is acting up.",[136,1559,1560],{},"Håvard Haglo, a physiotherapist and exercise physiologist, is skeptical of much of this advice.",[136,1562,1563],{},[274,1564,1565,1566,1575],{},"“Highly specific recommendations — especially those focusing on what not to do — can create unnecessary fear in people with back pain,” he explains. “They may become afraid of making their condition worse, or worse yet, afraid to be active at all.”",[274,1567,1568,1573],{},[274,1569,1570,1571,1574],{},"This fear, he says, is an example of the ",[274,1572,1573],{},"**"," nocebo effect"," — the opposite of the placebo effect. “If someone expects a treatment or activity to make their pain worse, those expectations can actually reduce the effectiveness of the treatment — or make them avoid it altogether.”",[248,1577,1579,1584],{"id":1578},"acute-vs-chronic-pain_-haglo-points-out-that-many-online-articles-are-written-for-a-general-audience-yet-often-offer-advice-as-if-everyones-back-pain-is-the-same-thats-a-problem_",[139,1580,1581],{},[274,1582,1583],{},"Acute vs. Chronic Pain","_ Haglo points out that many online articles are written for a general audience, yet often offer advice as if everyone’s back pain is the same. That’s a problem._",[136,1586,1587,1588],{},"_“You have to distinguish between acute pain and chronic pain,” he says. “With chronic pain — meaning pain that has lasted longer than three months — staying active or starting an exercise program is usually beneficial.”_",[274,1589,1590],{},"Still, Haglo emphasizes that anyone experiencing back pain should consult a healthcare professional to identify the underlying cause. “There are many potential reasons for back pain. It’s important to rule out acute or serious conditions before you move forward with any exercise program.”",[248,1592,1594,1599,1600,1602,1603,1608],{"id":1593},"learn-to-train-effectively_-haglo-works-as-a-physiotherapist-and-exercise-physiologist-at-treningsklinikkenno_-located-inside-the_-trenher-angelltrøa__-fitness-center-in-trondheim-one-of-his-core-goals-is-helping-people-understand-their-pain-and-how-to-manage-it-through-proper-training__its-crucial-that-people-understand-why-theyre-in-pain-and-how-to-deal-with-it-he-says-thats-a-big-part-of-what-i-do-helping-people-learn-how-to-train-as-effectively-as-possible-to-reduce-or-eliminate-symptoms-related-to-specific-injuries-or-diagnoses_",[139,1595,1596],{},[274,1597,1598],{},"Learn to Train Effectively","_ Haglo works as a physiotherapist and exercise physiologist at ",[274,1601,1573],{}," Treningsklinikken.no_",[139,1604,1605],{},[274,1606,1607],{},", located inside the","_ TrenHer Angelltrøa_**_ fitness center in Trondheim. One of his core goals is helping people understand their pain and how to manage it through proper training.__“It’s crucial that people understand why they’re in pain and how to deal with it,” he says. “That’s a big part of what I do — helping people learn how to train as effectively as possible to reduce or eliminate symptoms related to specific injuries or diagnoses.”_",[248,1610,1612,1617,1618,1620,1621],{"id":1611},"general-advice-your-back-is-strong_-haglo-offers-one-final-reminder-your-back-is-stronger-than-you-think___your-spine-is-built-to-handle-a-lot-of-stress-its-okay-to-touch-or-move-it-even-if-youre-in-pain-the-key-is-to-pay-attention-to-how-your-body-responds-if-the-pain-gets-worse-during-or-after-activity-thats-your-signal-to-adjust",[139,1613,1614],{},[274,1615,1616],{},"General Advice: Your Back Is Strong","_ Haglo offers one final reminder: ",[274,1619,1573],{}," your back is stronger than you think_**",[274,1622,1623],{},".__“Your spine is built to handle a lot of stress. It’s okay to touch or move it even if you’re in pain. The key is to pay attention to how your body responds. If the pain gets worse during or after activity, that’s your signal to adjust.”",{"title":104,"searchDepth":105,"depth":105,"links":1625},[1626,1628,1630],{"id":1578,"depth":327,"text":1627},"Acute vs. Chronic Pain_ Haglo points out that many online articles are written for a general audience, yet often offer advice as if everyone’s back pain is the same. That’s a problem._",{"id":1593,"depth":327,"text":1629},"Learn to Train Effectively_ Haglo works as a physiotherapist and exercise physiologist at ** Treningsklinikken.no_, located inside the_ TrenHer Angelltrøa_**_ fitness center in Trondheim. One of his core goals is helping people understand their pain and how to manage it through proper training.__“It’s crucial that people understand why they’re in pain and how to deal with it,” he says. “That’s a big part of what I do — helping people learn how to train as effectively as possible to reduce or eliminate symptoms related to specific injuries or diagnoses.”_",{"id":1611,"depth":327,"text":1631},"General Advice: Your Back Is Strong_ Haglo offers one final reminder: ** your back is stronger than you think_**.__“Your spine is built to handle a lot of stress. It’s okay to touch or move it even if you’re in pain. The key is to pay attention to how your body responds. If the pain gets worse during or after activity, that’s your signal to adjust.”","There's plenty of advice out there about back pain — much of it overly cautious.","There’s plenty of advice out there about back pain — much of it overly cautious. Your spine is built to handle stress, even when it hurts. What matters most is how your body responds.","webflow-6847da9e46c28d00bea1643d-screenshot-202025-06-10-20at-2009-11-12-4e27d7db2fbf",[1634],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fdont-be-afraid-to-exercise-with-back-pain",{"title":1550,"description":1632},"en\u002Fblog\u002Fdont-be-afraid-to-exercise-with-back-pain","c2IaYz9XY8sO0pL_LxTKuU4YQkgs6_H9azt9ni8nnwQ",{"id":1642,"title":1643,"alternate":1644,"blogIndex":107,"body":1646,"canonical":107,"description":1686,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":1687,"heroImageAlt":1688,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1688,"heroTitleClass":107,"images":1689,"language":117,"layoutIntent":220,"meta":1690,"navigation":121,"noindex":109,"ogImage":107,"path":1691,"publishedAt":107,"readingTime":107,"sections":107,"seo":1692,"stem":1693,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1694},"pages\u002Fen\u002Fblog\u002Fearly-maximal-strength-training-is-an-efficient-treatment-for-patients-operated-with-total-hip-arthr.md","Early Maximal Strength Training Is an Efficient Treatment for",{"en":1645,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fearly-maximal-strength-training-is-an-efficient-treatment-for-patients-operated-with-total-hip-arthr",{"type":101,"value":1647,"toc":1684},[1648,1658,1661,1664,1667,1670,1673,1678],[136,1649,1650,1651,1654,1655,755],{},"Husby, V. ",[306,1652,685],{"href":683,"rel":1653},[310],"Bjørgen, S. Husby, O. Benum, P. ",[306,1656,679],{"href":677,"rel":1657},[310],[136,1659,1660],{},"Total hip arthroplasty (THA) is a common procedure in orthopedic practice. In 2004, the reported rates (per 100,000 population) for primary THA in the United States, Canada, Australia, and New Zealand ranged from 70 to 150. The number is expected to increase as the population ages, more people live longer, and a greater percentage of the populationis obese. The main purpose of THA, besides pain relief, is to restore hip biomechanics leading to a minimal functional deficit, and to secure the longevity of the implant.",[136,1662,1663],{},"A large group of patients who have underwent THA still have mild to moderate long-term impairments postoperatively. The impairments include reduced walking efficiency, pain, muscle weakness of the hip abductors, contracture of the hip, gait disorders, and weakness of the hip extensors and flexors. Adequate strength of the muscles of the lower extremity and, in particular, the abductor muscles (rotating the leg to the side of the body) is required for a satisfactory gait pattern without limping and to prevent falls.",[136,1665,1666],{},"Maximal strength training (MST) is traditionally performed with high loads above 85%  of 1-repetion maximum (1RM), few repetitions, and with explosive movements. MST has been carried out successfully in healthy subjects as well as patients with chronic obstructive pulmonary disease, and in patients with coronary artery disease.",[136,1668,1669],{},"To compare muscle strength, work efficiency, gait patterns, and quality of life in patients undergoing total hip arthroplasty (THA) we randomly assigned THA patients to either MST or a conventional rehabilitation program. Patients (n=24) with osteoarthritis as the main reason for THA were randomly assigned to perform MST (n=12) or conventional rehabilitation (n=12). The MST group performed maximal strength training in leg press and abduction with the operated leg only, 5 times a week for 4 weeks in addition to the conventional rehabilitation program. The conventional rehabilitation group received supervised physical therapy 3 to 5 times a week for 4 weeks.",[136,1671,1672],{},"1RM increased in leg press (two-legs) and in the operated leg separately in the MST group compared with the conventional group. 1RM abduction strength in the operated leg and the healthy leg increased in the MST group compared with the control. Rate of force development also increased in the MST group compared with the control. Work efficiency improved in the MST compared with the conventional group.",[136,1674,1675,1677],{},[274,1676,772],{},": The present study demonstrates that MST is an appropriate treatment in an early postoperative phase after THA. Furthermore, MST improves muscular strength to a higher extent in the MST group compared with a conventional rehabilitation program, together with an improved work efficiency.",[136,1679,709,1680],{},[306,1681,1682],{"href":1682,"rel":1683},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F19801053\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":1685},[],"Husby, V. Helgerud, J.Bjørgen, S. Husby, O. Benum, P. Hoff, J. Total hip arthroplasty (THA) is a common procedure in orthopedic practice.","webflow-656060b16b4b430d7ad35526-adobestock-397805872-20kopi-1b5bdc8422f1","Early Maximal Strength Training Is an Efficient Treatment for Patients Operated With Total Hip Arthroplasty",[1687],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fearly-maximal-strength-training-is-an-efficient-treatment-for-patients-operated-with-total-hip-arthr",{"title":1643,"description":1686},"en\u002Fblog\u002Fearly-maximal-strength-training-is-an-efficient-treatment-for-patients-operated-with-total-hip-arthr","fFhxPgU9q-NwIq39_tdHkti88Bd7_xZiS9pY5MiIpI0",{"id":1696,"title":1697,"alternate":1698,"blogIndex":107,"body":1700,"canonical":107,"description":1740,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1741,"heroCta":107,"heroImage":1742,"heroImageAlt":1743,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1743,"heroTitleClass":107,"images":1744,"language":117,"layoutIntent":220,"meta":1745,"navigation":121,"noindex":109,"ogImage":107,"path":1746,"publishedAt":107,"readingTime":107,"sections":107,"seo":1747,"stem":1748,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1749},"pages\u002Fen\u002Fblog\u002Feffect-of-high-aerobic-intensity-interval-treadmill-walking-in-people-with-chronic-stroke.md","Effect of high aerobic intensity interval treadmill walking in",{"en":1699,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Feffect-of-high-aerobic-intensity-interval-treadmill-walking-in-people-with-chronic-stroke",{"type":101,"value":1701,"toc":1738},[1702,1720,1723,1726,1729,1732],[136,1703,1704,1705,1710,1711,1715,1716],{},"Gjellesvik TI, Brurok B, ",[306,1706,1709],{"href":1707,"rel":1708},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor_id=22750965",[310],"Hoff J",", [Tørhaug T](",[306,1712,1713],{"href":1713,"rel":1714},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=T%C3%B8rhaug+T&cauthor",[310],"_ id=22750965), ",[306,1717,1719],{"href":683,"rel":1718},[310],"Helgerud J.",[136,1721,1722],{},"The aim of this study was to determine the physiological and functional responses from high aerobic intensity treadmill walking in 4 x 4-minute intervals in people with chronic stroke and to evaluate the feasibility of this mode of training.",[136,1724,1725],{},"This was a baseline control trial with 1 year follow-up in an outpatient rehabilitation setting at a university hospital. Eight people with chronic stroke participated in and completed the study. Their mean age was 49 years. We tested uphill treadmill walking in 4 x 4-minute work periods at an intensity between 85% and 95% of peak heart rate from initial maximaltreadmill testing. There were 3-minute active breaks between the intervals. The main outcome measures were maximal oxygen uptake (VO₂max) and walking economy (Cw). Overall compliance and adverse events determine the feasibility.",[136,1727,1728],{},"VO₂max increased by 12%, Cw improved by 7%. At 1 year follow-up, VO₂max was not significantly different from posttraining measurement. Functional improvements were found in the 6-minute walk test, 10-meter walk test and Timed Up and Go test after training.",[136,1730,1731],{},"Conclusions: High aerobic intensity interval treadmill walking significantly increased VO₂max and improved Cw in these subjects. The training was feasible and may have important implications for cardiovascular health and future rehabilitation programs among chronic stroke survivors.",[136,1733,709,1734],{},[306,1735,1736],{"href":1736,"rel":1737},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F22750965\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":1739},[],"How do people with chronic stroke respond to high aerobic intensity intervals.","How do people with chronic stroke respond to high aerobic intensity intervals","webflow-65605bc450afe1a1d22e4341-adobestock-254749090-20kopi-3b40b4f80ee0","Effect of high aerobic intensity interval treadmill walking in  people with chronic stroke: a pilot study with one year follow- up",[1742],{"seoStatus":120},"\u002Fen\u002Fblog\u002Feffect-of-high-aerobic-intensity-interval-treadmill-walking-in-people-with-chronic-stroke",{"title":1697,"description":1740},"en\u002Fblog\u002Feffect-of-high-aerobic-intensity-interval-treadmill-walking-in-people-with-chronic-stroke","jrT1kt8Jqcs17bpbxYUDR6Tez9ANO1cUCZPIIPKzVfI",{"id":1751,"title":1752,"alternate":1753,"blogIndex":107,"body":1755,"canonical":107,"description":1937,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1938,"heroCta":107,"heroImage":1939,"heroImageAlt":1752,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1752,"heroTitleClass":107,"images":1940,"language":117,"layoutIntent":220,"meta":1942,"navigation":121,"noindex":109,"ogImage":107,"path":1943,"publishedAt":107,"readingTime":107,"sections":107,"seo":1944,"stem":1945,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1946},"pages\u002Fen\u002Fblog\u002Feffective-training-that-works.md","Effective training that works!",{"en":1754,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Feffective-training-that-works",{"type":101,"value":1756,"toc":1932},[1757,1763,1766,1769,1775,1781,1789,1797,1805,1840,1843,1847,1868,1880,1885,1912],[248,1758,1760],{"id":1759},"exercise-program-4-workouts-per-week",[139,1761,1762],{},"Exercise program: 4 workouts per week",[136,1764,1765],{},"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.",[136,1767,1768],{},"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.",[248,1770,1772],{"id":1771},"cardio-to-improve-fitness-and-health",[139,1773,1774],{},"Cardio to improve fitness and health",[136,1776,1777,1780],{},[139,1778,1779],{},"What:"," 4x4 interval training",[136,1782,1783,304,1786],{},[139,1784,1785],{},"How often:",[274,1787,1788],{},"2 times a week",[136,1790,1791,304,1794],{},[139,1792,1793],{},"Why:",[274,1795,1796],{},"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 4x4 intervals. You can read more about the health effects here (link).",[136,1798,1799,304,1802],{},[139,1800,1801],{},"How:",[274,1803,1804],{},"Run or walk up a downhill. You can also use a treadmill, ergometer bike, or rowing machine.",[411,1806,1807,1815,1823,1833],{},[155,1808,1809,1814],{},[139,1810,1811],{},[274,1812,1813],{},"6 minutes warm-up","_ (moderate intensity, talk rate)_",[155,1816,1817,1822],{},[139,1818,1819],{},[274,1820,1821],{},"4-minute interval","_ (high intensity, breathing heavily, but without discomfort or stiffness)_",[155,1824,1825,304,1830],{},[139,1826,1827],{},[274,1828,1829],{},"3-6 minutes of active breaks",[274,1831,1832],{},"(moderate intensity, talk rate)",[155,1834,1835],{},[139,1836,1837],{},[274,1838,1839],{},"Repeat the intervals four times",[136,1841,1842],{},"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.",[248,1844,1846],{"id":1845},"strength-training-to-become-stronger-and-endure-more-in-your-everyday-life","Strength training to become stronger and endure more in your everyday-life",[136,1848,1849,1852,1853,1856,1857,1860,1861,1864,1865],{},[139,1850,1851],{},"What",": Maximum strength of 7 exercises ",[139,1854,1855],{},"How often",": 1 or more- times a week ",[139,1858,1859],{},"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\"). ",[139,1862,1863],{},"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. ",[139,1866,1867],{},"The two most important exercises:",[411,1869,1870,1875],{},[155,1871,1872],{},[274,1873,1874],{},"Leg-press",[155,1876,1877],{},[274,1878,1879],{},"Squats",[136,1881,1882],{},[139,1883,1884],{},"Other good exercises:",[411,1886,1887,1892,1897,1902,1907],{},[155,1888,1889],{},[274,1890,1891],{},"Barbell Bench-press",[155,1893,1894],{},[274,1895,1896],{},"Pull-down",[155,1898,1899],{},[274,1900,1901],{},"Barbell Row",[155,1903,1904],{},[274,1905,1906],{},"Back Hyperextensions",[155,1908,1909],{},[274,1910,1911],{},"Situps",[136,1913,1914,1917,1918,304,1920,304,1925,304,1927],{},[139,1915,1916],{},"Typically, you can get 30-40% stronger in 12 weeks or 20 workouts."," The more you exercise, the faster you become stronger.\n",[139,1919,303],{},[306,1921,304,1923],{"href":308,"rel":1922},[310],[139,1924,313],{},[139,1926,316],{},[306,1928,304,1930],{"href":319,"rel":1929},[310],[139,1931,323],{},{"title":104,"searchDepth":105,"depth":105,"links":1933},[1934,1935,1936],{"id":1759,"depth":327,"text":1762},{"id":1771,"depth":327,"text":1774},{"id":1845,"depth":327,"text":1846},"Do you have a busy everyday-life that makes it challenging to find time for exercise?","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.","webflow-65ba3cda714b1508c3b857e2-62b315bc47b8cb230662de3e-treningsprogram-5b1-5d-b959f32608c0",[1939,1941],"webflow-62b315bc47b8cb230662de3e-treningsprogram-dfa05d7390d1",{"seoStatus":120},"\u002Fen\u002Fblog\u002Feffective-training-that-works",{"title":1752,"description":1937},"en\u002Fblog\u002Feffective-training-that-works","-Vx3ODWCU7lfpr0BbHZUn-BGrFI3qbNWYLXXbru05mg",{"id":1948,"title":1949,"alternate":1950,"blogIndex":107,"body":1952,"canonical":107,"description":1987,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":1988,"heroCta":107,"heroImage":1989,"heroImageAlt":1990,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1990,"heroTitleClass":107,"images":1991,"language":117,"layoutIntent":220,"meta":1992,"navigation":121,"noindex":109,"ogImage":107,"path":1993,"publishedAt":107,"readingTime":107,"sections":107,"seo":1994,"stem":1995,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":1996},"pages\u002Fen\u002Fblog\u002Feffects-of-high-aerobic-intensity-training-in-patients-with-schizophrenia-a-controlled-trial.md","Effects of high aerobic intensity training in patients with",{"en":1951,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Feffects-of-high-aerobic-intensity-training-in-patients-with-schizophrenia-a-controlled-trial",{"type":101,"value":1953,"toc":1985},[1954,1965,1968,1971,1974,1979],[136,1955,1956,1957,1961,1962],{},"Heggelund, J. Nilsberg, G. ",[306,1958,679],{"href":1959,"rel":1960},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor_id=21332297",[310],". Morken, G. ",[306,1963,685],{"href":683,"rel":1964},[310],[136,1966,1967],{},"Patients suffering from schizophrenia have an illness-related vulnerability to adopt deleterious lifestyles in addition to a congestion of cardiovascularand metabolic risk factors from antipsychotics and a vulnerability for developing cardiovascular disease (CVD). The combination of these factors causes impaired physical fitness, weight gain, obesity, hyperglycemia, type 2 diabetes, hyperlipidemia and ultimately increased risk of CVD. Although these risk factors are related to the physical fitness level and are improvable with aerobic endurance training, there has not been much attention to the contribution of poor physical fitness to the riskof CVD in schizophrenia. Reduced physical fitness also compromises the ability to perform lifestyle physical activity that is necessary for social rehabilitation and integration into the community.",[136,1969,1970],{},"High aerobic intensity training (HIT) improve maximal oxygen uptake (VO₂max), mechanical efficiency of walking and risk factors for CVD but has not been investigated in patients with schizophrenia. A major concern over the cardiovascular health in people with schizophrenia is their ability to engage in and participate in physical training. In addition, inherent difficulties in recruitment to randomized controlled trials and distrust in methodological issues has been described.",[136,1972,1973],{},"25 inpatients were allocated to either HIT or playing computer games (control), 3 days per week for 8 weeks. HIT consisted of 4 x 4-min intervals with 3-min break periods, at 85–95% and 70% of peak heart rate,respectively. The HIT group improved both VO₂max and mechanical efficiency of walking by 12%, however there were no changes in the control group.",[136,1975,1976,1978],{},[274,1977,772],{},": This study indicates that patients with schizophrenia have a level of VO₂max that is associated with increased risk of CVD. The patients also seem to have poor net mechanical efficiency of walking and spend excessive energy during walking. HIT can effectively improve VO₂max and mechanical efficiency of walking during 8 weeks in patients that adhere to training. Treatment for schizophrenia should include efficient aerobic endurance training to contribute risk reduction of inactivity-related comorbidity and poor physical ability.",[136,1980,709,1981],{},[306,1982,1983],{"href":1983,"rel":1984},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F21332297\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":1986},[],"High aerobic intensity training (HIT) improve maximal oxygen uptake (VO₂max), mechanical efficiency of walking and risk factors for CVD but has not been.","High aerobic intensity training (HIT) improve maximal oxygen uptake (VO₂max), mechanical efficiency of walking and risk factors for CVD but has not been investigated in patients with schizophrenia","webflow-65533071475fdf80e2f8596d-adobestock-167807155-20kopi-fabaf72d866a","Effects of high aerobic intensity training in patients with schizophrenia —A controlled trial",[1989],{"seoStatus":120},"\u002Fen\u002Fblog\u002Feffects-of-high-aerobic-intensity-training-in-patients-with-schizophrenia-a-controlled-trial",{"title":1949,"description":1987},"en\u002Fblog\u002Feffects-of-high-aerobic-intensity-training-in-patients-with-schizophrenia-a-controlled-trial","tYFS8ncH3QBgj6o-jpMIu9EpX4wQkQT9Fu8iXL1SumQ",{"id":1998,"title":1999,"alternate":2000,"blogIndex":107,"body":2002,"canonical":107,"description":2042,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":2043,"heroImageAlt":1999,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":1999,"heroTitleClass":107,"images":2044,"language":117,"layoutIntent":220,"meta":2045,"navigation":121,"noindex":109,"ogImage":107,"path":2046,"publishedAt":107,"readingTime":107,"sections":107,"seo":2047,"stem":2048,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2049},"pages\u002Fen\u002Fblog\u002Fendurance-and-strength-training-for-soccer-players.md","Endurance and Strength Training for Soccer Players",{"en":2001,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fendurance-and-strength-training-for-soccer-players",{"type":101,"value":2003,"toc":2040},[2004,2013,2016,2019,2022,2025,2028,2031,2034],[136,2005,2006,680,2010],{},[306,2007,679],{"href":2008,"rel":2009},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor_id=14987126",[310],[306,2011,685],{"href":683,"rel":2012},[310],[136,2014,2015],{},"Physiological Considerations",[136,2017,2018],{},"Soccer is one of the most widely played sports in the world, and players need technical, tactical and physical skills to succeed. In part, professional soccer is more concerned with selection rather than development. However, the focus of this review is exclusively on the development of players’ ability, primarily their physical resources. Individual technique, tactics and physical resources share importance when evaluating performance differences in soccer. The average importance of each of these first level analytic approaches to differences in performance is close to one-third.",[136,2020,2021],{},"Within physical resources, strength and power and their derivatives acceleration, sprinting and jumping share importance with endurance in explaining differences in physical resources within the soccer performance.",[136,2023,2024],{},"The levels of physical performance in professional soccer is moderate compared with several other sports where physical resources play the same relative role in explaining performance. A specificity principle has a stronghold within soccer training and also within physiological adaptations in soccer. A logical extension of a specificity principle would imply that the most effective strength and endurance training for soccer play is the play itself. The research conducted on training responses clearly shows that it is not the case, and the relatively modest capacities of top level soccer players point to the potential for performance enhancement.",[136,2026,2027],{},"Conclusion: Physiological research has developed the training for VO₂max as the most important factor for endurance in soccer play, showing that 3-to 8-minute intervals at 90–95% of maximal heart frequency with intervening lactate elimination periods enhance both aerobic endurance capacity and soccer performance.",[136,2029,2030],{},"Strength training research show that maximal strength training using highloads (85%+ of 1RM) and maximal intended velocity in the concentric action gives high responses on sprints and jumps for soccer players. The fact that the same training also enhances aerobic performance through improved work economy is another important reason for introducing this type of training.",[136,2032,2033],{},"Understanding and communicating new developments in physiological research is probably the least of the problems in terms of changing existing training practices. The challenge is to ensure that this information is acted upon by soccer coaches and players.",[136,2035,709,2036],{},[306,2037,2038],{"href":2038,"rel":2039},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F14987126\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":2041},[],"Hoff, J. Helgerud, J.Physiological ConsiderationsSoccer is one of the most.","webflow-65605cd991dbee620ed370c7-adobestock-285386438-20kopi-e159677af19a",[2043],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fendurance-and-strength-training-for-soccer-players",{"title":1999,"description":2042},"en\u002Fblog\u002Fendurance-and-strength-training-for-soccer-players","qEoKPd1lAxSFufShZK7O9ashbeEkSpgFcQ2FZigQ5ZQ",{"id":2051,"title":2052,"alternate":2053,"blogIndex":107,"body":2055,"canonical":107,"description":2315,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":2315,"heroCta":107,"heroImage":2316,"heroImageAlt":2052,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2052,"heroTitleClass":107,"images":2317,"language":117,"layoutIntent":220,"meta":2318,"navigation":121,"noindex":109,"ogImage":107,"path":2319,"publishedAt":107,"readingTime":107,"sections":107,"seo":2320,"stem":2321,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2322},"pages\u002Fen\u002Fblog\u002Fenergy-consumption-during-exercise.md","Energy Consumption During Exercise",{"en":2054,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fenergy-consumption-during-exercise",{"type":101,"value":2056,"toc":2309},[2057,2062,2068,2071,2081,2091,2101,2129,2145,2148,2161,2191,2203,2213,2219,2236,2243,2266,2276,2288,2291,2298],[411,2058,2059],{},[155,2060,2061],{},"By Jan Helgerud, Professor of Medicine",[1025,2063,2065],{"id":2064},"oxygen-uptake-energy-conversion",[139,2066,2067],{},"Oxygen Uptake = Energy Conversion",[136,2069,2070],{},"Understanding the mechanisms behind energy conversion can be complex, but here’s a clear explanation of how the body turns food into fuel.",[136,2072,2073,2074,755],{},"Oxygen uptake — a key measure of fitness — is measured in liters per minute (L\u002Fmin). For every liter of oxygen your body consumes, it produces about ",[139,2075,2076,2077,2080],{},"5 kilocalories (kcal) ",[139,2078,2079],{},"of energy. In other words, when we measure your oxygen uptake, we’re actually measuring your"," energy metabolism",[136,2082,2083,2084,2087,2088],{},"Once we know your ",[139,2085,2086],{},"maximum oxygen uptake",", we know the size of your body’s “engine.” But a large engine alone isn’t everything — if you're “driving a heavy truck,” it takes a lot of energy just to move your own body. That’s why efficiency matters too. ",[139,2089,2090],{},"Your Engine Needs Fuel",[136,2092,2093,2094,755],{},"The food you eat provides the fuel your body needs to function. The two primary sources of fuel are ",[139,2095,2096,2097,2100],{},"carbohydrates ",[139,2098,2099],{},"(sugars) and"," fats",[411,2102,2103],{},[155,2104,2105,2106,2109,2110,2112,2113,2116,2117,2120,2121,2124,2125,2128],{},"**1 gram of fat ",[139,2107,2108],{},"provides"," 8 kcal  **- **1 gram of carbohydrate ",[139,2111,2108],{}," 4 kcal  **However, there's a catch: each gram of carbohydrate binds to ",[139,2114,2115],{},"3 grams of water",", which means you carry ",[139,2118,2119],{},"4 grams of weight"," for every gram of carbohydrate energy stored. That translates to just ",[139,2122,2123],{},"1 kcal per gram of body weight",". When carbohydrates are converted to fat in the body, the energy density increases — and the ",[139,2126,2127],{},"weight"," decreases by a factor of 8.",[248,2130,2132,2133,2136,2137,2140,2141,2144],{"id":2131},"carbohydrates-are-limited-but-essential-because-carbohydrate-storage-is-heavy-the-body-keeps-its-stores-limited-even-when-fully-topped-up-you-only-carry-around-1-to-15-kg-of-carbohydrates-equal-to-40006000-kcal-enough-for-about-90-minutes-of-high-intensity-work-after-that-you-hit-the-wall-unless-you-refuel-or-significantly-reduce-your-intensity","**Carbohydrates Are Limited — But Essential **Because carbohydrate storage is \"heavy,\" the body keeps its stores limited. Even when fully topped up, you only carry around ",[139,2134,2135],{},"1 to 1.5 kg of carbohydrates",", equal to ",[139,2138,2139],{},"4,000–6,000 kcal"," — enough for about ",[139,2142,2143],{},"90 minutes of high-intensity work",". After that, you \"hit the wall\" unless you refuel or significantly reduce your intensity.",[136,2146,2147],{},"That said, without carbs, you couldn’t sustain high-intensity work at all. You’d be grateful for their limited but powerful presence.",[2149,2150,2152,2153,2156,2157,2160],"h4",{"id":2151},"carbs-vs-fat-whats-burning-your-body-typically-burns-a-mix-of-carbohydrates-and-fat-depending-on-intensity-and-duration","**Carbs vs. Fat: What’s Burning? **Your body typically burns a ",[139,2154,2155],{},"mix of carbohydrates and fat",", depending on ",[139,2158,2159],{},"intensity and duration",":",[411,2162,2163,2170,2176],{},[155,2164,2165,2166,2169],{},"At rest or low intensity, your body primarily uses ",[139,2167,2168],{},"fat"," .",[155,2171,2172,2173,2169],{},"As intensity increases (up to ~80–90% of max oxygen uptake), it shifts more toward ",[139,2174,2175],{},"carbohydrates",[155,2177,2178,2179,2190],{},"At ",[139,2180,2181,2182,2185,2186,2189],{},"high intensity ",[139,2183,2184],{},", only"," carbohydrates ",[139,2187,2188],{},"are used — because they release energy"," 2–3 times faster"," than fat.",[2149,2192,2194,2195,2202],{"id":2193},"interval-training-vs-long-runs-high-intensity-interval-training-relies-almost-entirely-on-carbohydrates-a-long-slow-distance-run-at-around-50-of-your-max-capacity-allows-you-to-burn-both-carbs-and-fat-and-continue-for-hours","**Interval Training vs. Long Runs **High-intensity ",[139,2196,2197,2198,2201],{},"interval training ",[139,2199,2200],{},"relies almost entirely on carbohydrates. A long, slow-distance run at around"," 50% of your max capacity"," allows you to burn both carbs and fat — and continue for hours.",[136,2204,2205,2206,2209,2210],{},"Interestingly, ",[139,2207,2208],{},"fat burning peaks at 40–60% of maximum oxygen uptake",", but even then, you're still burning carbohydrates at the same time. It’s never just one or the other. ",[139,2211,2212],{},"How Duration Affects Fuel Use",[136,2214,1073,2215,2218],{},[139,2216,2217],{},"longer"," you exercise, the more the body shifts toward fat as fuel. For example:",[411,2220,2221],{},[155,2222,2223,2224,2227,2228,2231,2232,2235],{},"During moderate work at **60% max oxygen uptake ",[139,2225,2226],{},"for"," 90 minutes ",[139,2229,2230],{},", the body may start by burning"," 60% carbs \u002F 40% fat  **- As glycogen stores dwindle, this may shift to ",[139,2233,2234],{},"40% carbs \u002F 60% fat"," by the end",[136,2237,2238,2239,2242],{},"Still, ",[139,2240,2241],{},"duration alone"," doesn’t give you the same training effect as intensity.",[2149,2244,2246,2247,755],{"id":2245},"moderate-training-isnt-enough-prolonged-moderate-intensity-training-is-not-our-recommended-approach-for-improving-fitness-for-example-youll-burn-the-same-amount-of-energy-in-a-30-minute-4x4-interval-session-as-you-would-in-50-minutes-of-moderate-training-even-though-the-interval-workout-is-40-shorter","**Moderate Training Isn’t Enough **Prolonged moderate-intensity training is ",[139,2248,2249,2250,2253,2254,2257,2258,2261,2262,2265],{},"not ",[139,2251,2252],{},"our recommended approach for improving fitness. For example, you’ll burn the"," same amount of energy ",[139,2255,2256],{},"in a"," 30-minute 4x4 interval session ",[139,2259,2260],{},"as you would in"," 50 minutes ",[139,2263,2264],{},"of moderate training — even though the interval workout is"," 40% shorter",[136,2267,2268,2269,2271,2272,2275],{},"When it comes to building ",[139,2270,2086],{},", ",[139,2273,2274],{},"intensity"," is key. Duration simply can’t replace it.",[2277,2278,2280,2281,755],"h5",{"id":2279},"heres-the-paradox-new-research-shows-that-the-single-most-important-factor-for-improving-fat-metabolism-is-maximum-oxygen-uptake","**Here’s the Paradox **New research shows that the ",[139,2282,2283,2284,2287],{},"single most important factor for improving fat metabolism ",[139,2285,2286],{},"is..."," maximum oxygen uptake",[136,2289,2290],{},"And the best way to increase that?",[136,2292,2293,2294,2297],{},"High-intensity interval training — which relies ",[139,2295,2296],{},"entirely"," on carbohydrate metabolism.",[136,2299,2300,2301,2304,2305,2308],{},"The paradox is this: while interval training burns mostly carbs in the moment, it significantly improves your ",[139,2302,2303],{},"aerobic capacity",". As a result, you become a far better ",[139,2306,2307],{},"fat-burner"," in all other activities.",{"title":104,"searchDepth":105,"depth":105,"links":2310},[2311],{"id":2064,"depth":105,"text":2067,"children":2312},[2313],{"id":2131,"depth":327,"text":2314},"**Carbohydrates Are Limited — But Essential **Because carbohydrate storage is \"heavy,\" the body keeps its stores limited. Even when fully topped up, you only carry around 1 to 1.5 kg of carbohydrates, equal to 4,000–6,000 kcal — enough for about 90 minutes of high-intensity work. After that, you \"hit the wall\" unless you refuel or significantly reduce your intensity.","The more you move, the more energy your body uses. But how exactly does the body burn energy — and what types of exercise lead to the highest energy expenditure?","webflow-6847de9cbed1fcc64a034b84-screenshot-202025-06-10-20at-2009-28-20-65d0f563c285",[2316],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fenergy-consumption-during-exercise",{"title":2052,"description":2315},"en\u002Fblog\u002Fenergy-consumption-during-exercise","FpNdxesJkxljNTrC4RJQNVj_n3ny1ebKy6xs5JHwvww",{"id":2324,"title":2325,"alternate":2326,"blogIndex":107,"body":2328,"canonical":107,"description":2366,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":2367,"heroImageAlt":2368,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2368,"heroTitleClass":107,"images":2369,"language":117,"layoutIntent":220,"meta":2370,"navigation":121,"noindex":109,"ogImage":107,"path":2371,"publishedAt":107,"readingTime":107,"sections":107,"seo":2372,"stem":2373,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2374},"pages\u002Fen\u002Fblog\u002Fenhanced-neural-drive-after-maximal-strength-training-in-multiple-sclerosis-patients.md","Enhanced neural drive after maximal strength training in multiple",{"en":2327,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fenhanced-neural-drive-after-maximal-strength-training-in-multiple-sclerosis-patients",{"type":101,"value":2329,"toc":2364},[2330,2341,2344,2347,2350,2353,2358],[136,2331,2332,2333,2336,2337],{},"Fimland, M. ",[306,2334,739],{"href":683,"rel":2335},[310],". Gruber, M. Leivseth, G. ",[306,2338,2340],{"href":677,"rel":2339},[310],"Hoff, J.",[136,2342,2343],{},"Multiple sclerosis (MS) is a disease affecting the central nervous system, leading to impaired muscle activation and lower limb strength. As a consequence, MS patients are neither able to fully activate muscles in the lower limbs nor to drive active motor units at high firing frequencies. Accordingly, the muscle strength of MS patients is 30–70% lower compared to healthy control subjects, stating that muscle weakness is a common symptom of MS.",[136,2345,2346],{},"Strength training enhances muscle activation and muscle strength, but neural adaptations to strength training remain unexplored in MS patients. The hypothesis was that maximal strength training (MST) using high loadsand few repetitions would improve central neural drive and thus strength capacity of MS patients.",[136,2348,2349],{},"14 MS patients staying at a national MS rehabilitation center were randomly assigned to a MST group or a control group. Both groups received ‘‘today’s treatment’’. In addition, the MST group trained 4 x 4 repetitions of one leg dynamic leg press and plantar flexion 5 days a weekfor 3 weeks. Neural adaptations of the soleus muscle were assessed by surface electromyography (EMG) activity.",[136,2351,2352],{},"In the MST group, maximal strength increased on average 20% and EMG activity increased by 40% compared to the control group. No change was apparent in the control group. MST group subjects were able to complete all training sessions. No adverse effects were reported.",[136,2354,2355,2357],{},[274,2356,772],{},": This randomized study provides evidence that MST improve central neural drive to the leg muscles and strength capacity of MS patients, and thus reducing some of the neuromuscular symptoms in patients with mild and moderate disabilities linked to the disease.",[136,2359,709,2360],{},[306,2361,2362],{"href":2362,"rel":2363},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F20512584\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":2365},[],"Fimland, M. Helgerud, J. Gruber, M. Leivseth, Multiple sclerosis (MS) is a disease affecting the central nervous system, leading to impaired muscle.","webflow-65606ea3c511a18ee6355253-adobestock-317632530-20kopi-b7d9bd9773c0","Enhanced neural drive after maximal strength training  in multiple sclerosis patients",[2367],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fenhanced-neural-drive-after-maximal-strength-training-in-multiple-sclerosis-patients",{"title":2325,"description":2366},"en\u002Fblog\u002Fenhanced-neural-drive-after-maximal-strength-training-in-multiple-sclerosis-patients","gTFdYwqqhXoiZhMJQWpLbpeeMkOXpGjY5XZyC4CNJX0",{"id":2376,"title":2377,"alternate":2378,"blogIndex":107,"body":2380,"canonical":107,"description":2470,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":2470,"heroCta":107,"heroImage":2471,"heroImageAlt":2472,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2472,"heroTitleClass":107,"images":2473,"language":117,"layoutIntent":220,"meta":2475,"navigation":121,"noindex":109,"ogImage":107,"path":2476,"publishedAt":107,"readingTime":107,"sections":107,"seo":2477,"stem":2478,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2479},"pages\u002Fen\u002Fblog\u002Fexercise-post-covid.md","Exercise post Covid | Myworkout",{"en":2379,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fexercise-post-covid",{"type":101,"value":2381,"toc":2463},[2382,2385,2389,2392,2395,2399,2402,2405,2409,2412,2415,2418,2421,2427,2431,2434,2437,2441,2444,2447],[136,2383,2384],{},"Have you been infected by covid 19?",[1025,2386,2388],{"id":2387},"exercise-after-illness","Exercise after illness",[136,2390,2391],{},"The internet provides us with lots of tips and tricks on how to exercise after covid 19. Covid 19 is a viral infection that would experience as the flu or a severe cold for most of us. There is nowhere near as much advice on how to get started with exercise again after the flu. Even if you have had covid or the flu, the principle of beginning exercise again is basically the same. How quickly you return to normal again depends on the starting point before you became ill and how ill the virus made you.",[136,2393,2394],{},"Our most important piece of advice is to get started again and listen to your body.",[1025,2396,2398],{"id":2397},"long-bed-rest","Long bed rest",[136,2400,2401],{},"For some, the encounter with covid 19 will be lengthy. And even if you are not diagnosed with long covid, you can experience a feeling of low energy. This might last for a while. Part of the reason for this is long bed rest. If you are ill and have a fever, you should rest. BUT the longer you rest, the longer the road to your usual self will be. Which is a classic example of \"that's just life.\" When you no longer have a fever, you need to start rechallenging your capacity and regain your everyday fitness.",[136,2403,2404],{},"Do this to be able to cope with your daily tasks. For most of us, this works out on its own. You get back to your work and house chores. But what about your exercise? Has this as well made it back to your routine post covid? Are you afraid that exercise can lead to long covid?",[1025,2406,2408],{"id":2407},"you-everyday-tempo","You everyday tempo",[136,2410,2411],{},"Your physical capacity is linked to how much you accomplish in a day and your everyday tempo. Some will even say that you will achieve more with higher capacity regardless of motivation. Let us save the discussion about what comes first for another article.",[136,2413,2414],{},"Your physical capacity is affected by several things. Sleep, nutrition, your muscle strength and your maximum oxygen uptake. You can directly affect all of these factors. Get enough sleep, eat sensibly, and increase your maximum oxygen uptake and one-repetition max. You will, by doing this, achieve more!",[136,2416,2417],{},"After a period of illness where you have been stuck in bed or on the couch for a long time, your body has not received the right nutrition. The fever makes it impossible to get enough rest, and your heart has not been pushed to make breath haveli at all. Neither has your muscles had any external strain.",[136,2419,2420],{},"All this reduces your capacity. And the longer it lasts, the more reduced both you and your physical capacity will be. That is why you must take the step back to training! And maybe before you start on the house cleaning and the laundry room's mountains of dirty laundry 🤷🏼♀️.",[136,2422,2423,2424],{},"! ",[306,2425],{"href":2426},"webflow-6290b8e441b2b56140180797-rsm00295-1024x683-f2fa3d8b8ee2",[1025,2428,2430],{"id":2429},"this-is-what-you-should-do","This is what you should do",[136,2432,2433],{},"Start small. If you have been very active before, you may experience a step back in your fitness level after covid. Some people notice that a high heart rate over time causes headaches. If you experience this, calm down. It does not mean you must stop, but respect the signal from you body and lower your intensity.",[136,2435,2436],{},"After being symptom-free for two weeks, build yourself up day by day. Start by taking short walks and then increase the duration and intensity in line with what your body can tolerate.",[1025,2438,2440],{"id":2439},"do-this-if-you-suspect-long-covid","Do this if you suspect long covid",[136,2442,2443],{},"Long covid behaves differently for those concerned. But many are reported with high blood pressure, decreased respiration, and loss of muscle strength. We know that exercise works in treating other diagnoses with the same side effects\u002Fsymptoms.",[136,2445,2446],{},"We believe in using the same type of exercise as medicine for long covid, as we do for other diagnosis-specific training. Talk to your GP about how to exercise to get back to normal. Ask for a referral if you need closer follow-up by a physician.",[136,2448,2449,304,2451,304,2456,304,2458],{},[139,2450,303],{},[306,2452,304,2454],{"href":308,"rel":2453},[310],[139,2455,313],{},[139,2457,316],{},[306,2459,304,2461],{"href":319,"rel":2460},[310],[139,2462,323],{},{"title":104,"searchDepth":105,"depth":105,"links":2464},[2465,2466,2467,2468,2469],{"id":2387,"depth":105,"text":2388},{"id":2397,"depth":105,"text":2398},{"id":2407,"depth":105,"text":2408},{"id":2429,"depth":105,"text":2430},{"id":2439,"depth":105,"text":2440},"Long covid behaves differently for those concerned. But many are reported with high blood pressure, decreased respiration, and loss of muscle strength.","webflow-65ba3b802cc4d5c470d4297b-62b315d168b949eca7f9cb23-rsm00216-scaled-5b1-5d-83bcee6383e5","Exercise post Covid",[2471,2474,2426],"webflow-62b315d168b949eca7f9cb23-rsm00216-scaled-1b8cbf49fb7f",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fexercise-post-covid",{"title":2377,"description":2470},"en\u002Fblog\u002Fexercise-post-covid","OkZ77jtpoLALa-ErqciFKdkH_qUPVi_uWoFqewaz3vw",{"id":2481,"title":2482,"alternate":2483,"blogIndex":107,"body":2485,"canonical":107,"description":2576,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":2577,"heroImageAlt":2578,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2578,"heroTitleClass":107,"images":2579,"language":117,"layoutIntent":220,"meta":2581,"navigation":121,"noindex":109,"ogImage":107,"path":2582,"publishedAt":107,"readingTime":107,"sections":107,"seo":2583,"stem":2584,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2585},"pages\u002Fen\u002Fblog\u002Ffaq-contest-with-myworkout-go.md","FAQ: Contest with Myworkout GO",{"en":2484,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Ffaq-contest-with-myworkout-go",{"type":101,"value":2486,"toc":2568},[2487,2490,2494,2497,2500,2503,2510,2514,2517,2521,2524,2528,2545,2549,2552,2555,2559,2562,2565],[136,2488,2489],{},"This is how the contest in Myworkout GO works 👇",[248,2491,2493],{"id":2492},"_1-how-do-i-join-the-contest","1. How do I join the contest?",[136,2495,2496],{},"✅ Click in to the contest and select your seat.",[136,2498,2499],{},"This allows you to download Myworkout Go if you do not already have it installed. If the app already is installed, it will open when clicking the links.",[136,2501,2502],{},"✅ Join the contest",[136,2504,2505,2506],{},"✅ Locate the contest in the apps contest-icon (4th icon on the bottom of the app). Nothing there? Follow the link once more or contact ",[306,2507,2509],{"href":2508},"mailto:support@myworkout.com","support@myworkout.com.",[248,2511,2513],{"id":2512},"_2-we-have-had-a-contest-before-and-i-would-love-to-join-again","2. We have had a contest before and I would love to join again!",[136,2515,2516],{},"New contest= select your seat in the new contest. The prosess goes back to the top 👆",[248,2518,2520],{"id":2519},"_3-how-is-the-contest-set-up","3. How is the contest set up?",[136,2522,2523],{},"During this period, all participants get divided into teams or play all against all, in both cases the goal is to collect activity points. The contest consists of weekly matches that your team\u002Fyou can win.🏅Every Sunday at midnight; we will sum up the team points, and chose a weekly winner. Training sessions that are not saved by Sunday this week will not count. The points are then reset, and a new weekly match starts. The winner of the training period is finally chosen based on the best average ranking in all the weekly contests. 🏆 The period begins: (We agree) and ends: (recommended duration 4 to 12 weeks)",[248,2525,2527],{"id":2526},"_4-how-do-i-collect-points-to-the-contest","4. How do I collect points to the contest?",[411,2529,2530,2533,2536,2539,2542],{},[155,2531,2532],{},"You get points for each training session that you register in the Myworkout GO app. You can do so in one of the following ways:",[155,2534,2535],{},"You can use the Myworkout GO app to complete workouts. Simply start and stop directly in the app.",[155,2537,2538],{},"You can re-register workouts in the Myworkout GO app.",[155,2540,2541],{},"For the scoreboard to keep up to date during the week, you will only receive points in the competition if the session is registered within 24 hours after the exercise was performed.",[155,2543,2544],{},"You can connect to your Garmin, Fitbit, Polar and apple watch account so that these workouts automatically syncs to your Myworkout account.",[248,2546,2548],{"id":2547},"_5-how-are-the-points-calculated","5. How are the points calculated?",[136,2550,2551],{},"You get 1 point per active minute registered in Myworkout GO. For you to progress well, you must train at a high enough intensity, long enough for the heart to receive effective training. This is called HIT (High intensity training). For these minutes you will get HIT-points 🤩 We know that 4×4 intervals achieve this, so you get 4 points for every minute of the intervals in a 4×4 session registered with Myworkout GO. If you do not want to do only 4×4´s, but still workout with high intensity, you will get 4 points for every HIT minute you register in the activity tracker.",[136,2553,2554],{},"There is an upper limit of points per participant per week. Information about the limit in the contest you are joining is available in the contest rules.",[248,2556,2558],{"id":2557},"_6-what-can-i-register-as-exercise","6. What can I register as exercise?",[136,2560,2561],{},"All activity can be registered. If the category for the workout you have completed is missing, you can either use the activity meter function or post-register.",[136,2563,2564],{},"As a rule of thumb, you should only register activities that will make you warm enough that you would typically have worn exercise clothes. But if you have something that prevents you from usually performing, such as a sore knee or back pain, register the training you are able to do.",[136,2566,2567],{},"Good luck and may the smartest player win 😉",{"title":104,"searchDepth":105,"depth":105,"links":2569},[2570,2571,2572,2573,2574,2575],{"id":2492,"depth":327,"text":2493},{"id":2512,"depth":327,"text":2513},{"id":2519,"depth":327,"text":2520},{"id":2526,"depth":327,"text":2527},{"id":2547,"depth":327,"text":2548},{"id":2557,"depth":327,"text":2558},"This is how the contest in Myworkout GO works 1. How do I join the contest?","webflow-65ba3c6af1ca6f42f487103a-62b315c1c004da46010faf50-aktivitet-med-jobben-5b1-5d-931a820a42ae","FAQ: Contest with Myworkout GO👌",[2577,2580],"webflow-62b315c1c004da46010faf50-aktivitet-med-jobben-310f3bcf48d2",{"seoStatus":120},"\u002Fen\u002Fblog\u002Ffaq-contest-with-myworkout-go",{"title":2482,"description":2576},"en\u002Fblog\u002Ffaq-contest-with-myworkout-go","2NPpEe4Bjk0_01GA_EodXS1O9MdvUjiN7WNa0DUjyfw",{"id":2587,"title":2588,"alternate":2589,"blogIndex":107,"body":2591,"canonical":107,"description":2837,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":2838,"heroCta":107,"heroImage":2839,"heroImageAlt":2840,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2840,"heroTitleClass":107,"images":2841,"language":117,"layoutIntent":220,"meta":2842,"navigation":121,"noindex":109,"ogImage":107,"path":2843,"publishedAt":107,"readingTime":107,"sections":107,"seo":2844,"stem":2845,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2846},"pages\u002Fen\u002Fblog\u002Ffirst-of-its-kind-municipal-public-health-campaign.md","Norwegian Wellness Provider Spearheads First-of-its-Kind",{"en":2590,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Ffirst-of-its-kind-municipal-public-health-campaign",{"type":101,"value":2592,"toc":2826},[2593,2598,2602,2628,2648,2667,2671,2678,2699,2703,2709,2727,2730,2754,2758,2772,2776,2795,2799,2816],[136,2594,2595],{},[274,2596,2597],{},"Photo: Telen",[248,2599,2601],{"id":2600},"campaign-overview","Campaign Overview",[411,2603,2604,2610,2616,2622],{},[155,2605,2606,2609],{},[139,2607,2608],{},"Project:"," Optime Challenge, Notodden and Hjartdal Municipality",[155,2611,2612,2615],{},[139,2613,2614],{},"Partners:"," Optime Subsea (Initiator), Telen (Media)",[155,2617,2618,2621],{},[139,2619,2620],{},"Duration:"," 8 Weeks",[155,2623,2624,2627],{},[139,2625,2626],{},"Application:"," Myworkout GO, Contest Module, Seminar with Jan Helgerud",[1025,2629,2631,2632,2639,2640,2643,2644,2647],{"id":2630},"pioneering-public-health-effort-the-optime-challenge-was-initiated-by-optime-subsea-leveraging-myworkouts-technology-and-expertise-along-with-media-support-from-telen-the-campaign-aimed-to-give-back-to-the-community-equipping-citizens-with-tools-and-knowledge-to-improve-their-health","**Pioneering Public Health Effort **The ",[139,2633,2634,2635,2638],{},"Optime Challenge ",[139,2636,2637],{},"was initiated by"," Optime Subsea",", leveraging Myworkout’s technology and expertise, along with media support from ",[139,2641,2642],{},"Telen",". The campaign aimed to ",[139,2645,2646],{},"give back to the community",", equipping citizens with tools and knowledge to improve their health.",[136,2649,2650,2651,2658,2659,2662,2663,2666],{},"Optime Subsea invited ",[139,2652,2653,2654,2657],{},"Notodden’s business community ",[139,2655,2656],{},"to take part in the campaign and challenged"," Notodden Municipality","—the town’s largest employer—to join. This marked ",[139,2660,2661],{},"the first time a public health provider and a municipality have collaborated"," on such a comprehensive ",[139,2664,2665],{},"preventive health initiative"," in Norway.",[1025,2668,2670],{"id":2669},"the-growing-cost-of-inactivity","The Growing Cost of Inactivity",[136,2672,2673,2674,2677],{},"Inactivity remains a costly burden for businesses and society. As physical activity levels decline, the risk of lifestyle diseases increases. Currently, ",[139,2675,2676],{},"over 40% of Norwegians are at high risk"," of developing such conditions, which negatively impacts quality of life and life expectancy.",[136,2679,1073,2680,2698],{},[139,2681,2682,2683,2686,2687,2689,2690,2693,2694,2697],{},"Norwegian Directorate of Health ",[139,2684,2685],{},"recommends that adults aged 18-64 engage in"," 150-300 minutes of moderate exercise ",[139,2688,316],{}," 75-150 minutes of high-intensity exercise ",[139,2691,2692],{},"per week. However, Myworkout’s research suggests that just"," 32 minutes of high-intensity training (HIT) per week ",[139,2695,2696],{},"can yield significant health benefits. Achieving this goal could save Norway up to"," NOK 455 billion annually"," in healthcare costs.",[248,2700,2702],{"id":2701},"significant-health-and-financial-benefits","Significant Health and Financial Benefits",[136,2704,1073,2705,2708],{},[139,2706,2707],{},"Phase 2 report"," of the Optime Challenge reveals substantial health improvements among participants:",[411,2710,2711,2721],{},[155,2712,2713,2714,2169],{},"**4.5 quality-adjusted life years (QALYs) gained per participant. **- ",[139,2715,2716,2717,2720],{},"Reduction of 2.5 sick days per participant ",[139,2718,2719],{},", equating to an annual cost reduction of"," NOK 7,450 per employee",[155,2722,2723,2726],{},[139,2724,2725],{},"Estimated NOK 3.1 billion in healthcare savings"," for Notodden over the next four decades.",[136,2728,2729],{},"Participation statistics were equally impressive:",[411,2731,2732,2739,2745],{},[155,2733,2734,2735,2738],{},"**943 active participants completed nearly 40,000 training sessions. **- ",[139,2736,2737],{},"91% of registered participants remained active"," throughout the campaign.",[155,2740,2741,2744],{},[139,2742,2743],{},"703 participants contributed HIT points"," , driving improvements in cardiovascular fitness.",[155,2746,2747,2169],{},[139,2748,2749,2750,2753],{},"WHO activity guidelines were exceeded by 163%, ",[139,2751,2752],{},"with participants achieving"," 97% of Myworkout’s HIT recommendations",[248,2755,2757],{"id":2756},"impact-on-the-local-community","Impact on the Local Community",[136,2759,2760,304,2769],{},[139,2761,2762,2763,2768],{},"Signe, Public Health Coordinator for Notodden Municipality: ",[139,2764,2765],{},[274,2766,2767],{},"“We saw far more registrations than expected. We could never have achieved this level of mobilization alone. It’s been a talking point across the municipality, and we now see Notodden as a more vibrant town. More people understand that raising their heart rate is key to health, and they are more informed about effective training methods.”"," Hans-Olav Legger, Sports Consultant for Notodden Municipality:",[274,2770,2771],{},"“The campaign has heightened awareness, especially regarding training efficiency. Internally, we see that 4x4 interval training has become common practice. Compared to previous campaigns, the Optime Challenge has been exceptionally engaging and has attracted a large number of participants. We’re excited to take part in Phase 3.”",[248,2773,2775],{"id":2774},"a-model-for-future-public-health-initiatives","A Model for Future Public Health Initiatives",[136,2777,2778,2779,2794],{},"The Optime Challenge has proven that cutting-edge technology and ",[139,2780,2781,2782,2785,2786,2789,2790,2793],{},"research-based training ",[139,2783,2784],{},"can create"," measurable health and economic benefits ",[139,2787,2788],{},"at a municipal level."," Notodden has become a leading example ",[139,2791,2792],{},"of how municipalities can implement"," sustainable public health campaigns"," that drive long-term societal improvements.",[248,2796,2798],{"id":2797},"about-myworkout","About Myworkout",[136,2800,2801,2808,2809,2812,2813,755],{},[139,2802,2803,2804,2807],{},"Myworkout ",[139,2805,2806],{},"is a Norwegian research-based fitness app committed to improving public health through a"," digital, gamified approach",". Focused on ",[139,2810,2811],{},"preventive health measures",", Myworkout aims to create a ",[139,2814,2815],{},"healthier society by making leading exercise research accessible to everyone",[234,2817,2818],{},[136,2819,2820],{},[306,2821,2823],{"href":1159,"rel":2822},[310],[139,2824,2825],{},"Do you want to host a large-scale wellness campaign for your community? Get in touch with us today to explore how we can help make it a success!",{"title":104,"searchDepth":105,"depth":105,"links":2827},[2828,2829,2831],{"id":2600,"depth":327,"text":2601},{"id":2630,"depth":105,"text":2830},"**Pioneering Public Health Effort **The Optime Challenge was initiated by Optime Subsea, leveraging Myworkout’s technology and expertise, along with media support from Telen. The campaign aimed to give back to the community, equipping citizens with tools and knowledge to improve their health.",{"id":2669,"depth":105,"text":2670,"children":2832},[2833,2834,2835,2836],{"id":2701,"depth":327,"text":2702},{"id":2756,"depth":327,"text":2757},{"id":2774,"depth":327,"text":2775},{"id":2797,"depth":327,"text":2798},"PTrondheim, Norway - April 09, 2024 – A new milestone in public health has been reached.","PTrondheim, Norway - April 09, 2024 – A new milestone in public health has been reached. For the first time, two municipalities have actively engaged in a large-scale preventive public health campaign. Myworkout, a leading Norwegian research-based fitness app, has facilitated this groundbreaking initiative, delivering significant improvements in community health and well-being.","webflow-6627a1f6feab2200a6f1bcf1-optime-2b1-4ff3d77eedc7","Norwegian Wellness Provider Spearheads First-of-its-Kind Municipal Public Health Campaign with Notable Success",[2839],{"seoStatus":120},"\u002Fen\u002Fblog\u002Ffirst-of-its-kind-municipal-public-health-campaign",{"title":2588,"description":2837},"en\u002Fblog\u002Ffirst-of-its-kind-municipal-public-health-campaign","wtnsOpIM9k718QKEGc0e_6y3DK8hChApmZiFyt_FemQ",{"id":2848,"title":2849,"alternate":2850,"blogIndex":107,"body":2852,"canonical":107,"description":2961,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":2962,"heroCta":107,"heroImage":2963,"heroImageAlt":2849,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2849,"heroTitleClass":107,"images":2964,"language":117,"layoutIntent":220,"meta":2966,"navigation":121,"noindex":109,"ogImage":107,"path":2967,"publishedAt":107,"readingTime":107,"sections":107,"seo":2968,"stem":2969,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":2970},"pages\u002Fen\u002Fblog\u002Fgood-health-is-no-quick-fix.md","The Benefits of Regular Physical Activity and How to Make It Last",{"en":2851,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fgood-health-is-no-quick-fix",{"type":101,"value":2853,"toc":2959},[2854,2861,2869,2876,2883,2889,2896,2902,2905,2910,2916,2922,2926,2932,2937,2943],[234,2855,2856],{},[136,2857,2858],{},[274,2859,2860],{},"“Research shows a clear correlation between the amount of physical activity and health. Already by light muscular activity we see positive effects in the body; it increases blood flow, and blood sugars are regulated better than when you rest. The rewards are simply formidable. Regular physical activity prevents a total of 30 diseases, and can even cure mild depression, high blood pressure and high cholesterol.”__- Jakob Linhave, Deputy Director in The Norwegian Directorate of Health -",[2149,2862,2864,2865,2868],{"id":2863},"figure-out-why-you-want-the-change","Figure out ",[139,2866,2867],{},"why"," you want the change",[136,2870,2871,2872,2875],{},"Good health is no \"quick-fix\". If you want a good health, you have to exercise regularly throughout your life. The question is: how do you motivate yourself for such a big change in your life? Personal trainer, Victoria Schram, have given us some advice.\"",[274,2873,2874],{},"The important thing is to really figure out why you want to live a healthier life",".\"",[136,2877,2878,2879,2882],{},"Victoria tells us she often sees people decide to go through a lifestyle change, without really knowing why they do it. \"",[274,2880,2881],{},"If, for example, you want to lose weight, you should know exactly why weight loss is your motivation to start training. There should be some good arguments as to why you should bother getting up from the couch. For me, it’s not a good enough argument that: I'm going to look better if I lose a few kilos.","\"",[2149,2884,2886],{"id":2885},"set-specific-and-attainable-goals",[139,2887,2888],{},"Set specific and attainable goals",[136,2890,2891,2892,2895],{},"Victoria advice us to set goals and points out to make them specific.\"",[274,2893,2894],{},"You should decide where you want to be within an exact date. The goals should be attainable, yet they should not be \"easy\" to achieve. You should have something to strive for and work towards.","\" We have to remember, had it been easy you would probably have reached it already.\" It's also important to set smaller ambitions along the way and decide what to do when one actually reaches the final goal.",[2149,2897,2899],{"id":2898},"establish-a-good-exercise-routine",[139,2900,2901],{},"Establish a good exercise routine",[136,2903,2904],{},"However, even if you have established a goal for the training, it’s not given that you're able to keep your newly found motivation. How can you make the training routines last?",[136,2906,2907],{},[274,2908,2909],{},"\"My best tip is to adapt the training to your everyday life. Don’t bite over more than you can chew, and be realistic when setting up your training week. Everyone knows there will come days you feel you don’t have time to work out. You should decide to hit the gym anyway, and do as much as you can of the other stuff afterwards. You have to be stern with yourself. A lot of people also benefit from a training partner, a personal trainer or joining group sessions at their gym.\"",[2149,2911,2913],{"id":2912},"remember-too-have-fun",[139,2914,2915],{},"Remember too have fun!",[136,2917,2918,2919,2882],{},"According to Victoria it's easier to find motivation if you find an activity you look forward to.",[274,2920,2921],{},"\"For those wishing to get in shape, I recommend finding an exercise you actually enjoy. If you hate to run, don’t run. There are many forms of exercise that can give the same result. Be a little creative and don’t be afraid to ask a specialist for help. Another tip when it comes to training, is to choose quality over quantity. If your goal is to reduce the fat percentage, you don’t have to scuff around the fitness centre and do innumerable strength exercises with long pauses.",[2149,2923,2925],{"id":2924},"victorias-recommendations","Victoria's recommendations",[136,2927,2928,2929,2882],{},"How do you reduce your fat percentage? \"",[274,2930,2931],{},"Get your heart rate up and use the pauses effectively. An example is to do another exercise between sets to keep your heart rate up. You could, for instance, do agility jumps between your bench press sets. Far too many use the pauses to keep themselves updated on on-line newspapers, Facebook and everything else.",[234,2933,2934],{},[136,2935,2936],{},"When you’re exercising , exercise!!",[136,2938,2939,2940,2875],{},"Finally, Victoria recommends an effective exercise: \"",[274,2941,2942],{},"I recommend that you run intervals. It’s the most effective way to work on your endurance! And always make sure to challenge your body to work harder by increasing the speed of the mill. You should actually sweat when exercising, you know",[136,2944,2945,304,2947,304,2952,304,2954],{},[139,2946,303],{},[306,2948,304,2950],{"href":308,"rel":2949},[310],[139,2951,313],{},[139,2953,316],{},[306,2955,304,2957],{"href":319,"rel":2956},[310],[139,2958,323],{},{"title":104,"searchDepth":105,"depth":105,"links":2960},[],"How do you motivate yourself to make such a big change in your life? Personal trainer Victoria Schram recommends figuring out why you want to live.","How do you motivate yourself to make such a big change in your life? Personal trainer Victoria Schram recommends figuring out why you want to live a healthier life and setting specific, attainable goals to work towards.","webflow-65ba3d6cbe71d67366d2ffdf-62b3158f8319325b9f171d76-22-5b1-5d-c0fc45ac9b64",[2963,2965],"webflow-62b3158f8319325b9f171d76-22-6eca09e3e0b2",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fgood-health-is-no-quick-fix",{"title":2849,"description":2961},"en\u002Fblog\u002Fgood-health-is-no-quick-fix","p2KvpoL2SWKtgZ4bZvSwpzAajOZ2lMpIojhrQ6a_jv4",{"id":2972,"title":2973,"alternate":2974,"blogIndex":107,"body":2976,"canonical":107,"description":3013,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3013,"heroCta":107,"heroImage":3014,"heroImageAlt":2973,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":2973,"heroTitleClass":107,"images":3015,"language":117,"layoutIntent":220,"meta":3017,"navigation":121,"noindex":109,"ogImage":107,"path":3018,"publishedAt":107,"readingTime":107,"sections":107,"seo":3019,"stem":3020,"tag":46,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3021},"pages\u002Fen\u002Fblog\u002Fhealth-test-oxygen-uptake-and-biological-age.md","Health test, Oxygen uptake and biological age",{"en":2975,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhealth-test-oxygen-uptake-and-biological-age",{"type":101,"value":2977,"toc":3008},[2978,2984,2987,2993,2996,3002,3005],[248,2979,2981],{"id":2980},"endurance-test",[139,2982,2983],{},"Endurance Test",[136,2985,2986],{},"Endurance is the muscle's ability to perform work over a certain time, and oxygen supply to your muscles is the main factor that determines your endurance. This is because the muscles burns energy in the form of carbohydrates and fats, using oxygen. So the whole purpose of endurance training is to increase the size and elasticity of the heart and blood vessels, which in turn increases oxygenation to the muscles.By conducting an endurance test on the treadmill, you can find your maximum oxygen uptake in addition to your biological age. These are figures that together says something about how good of shape you are in and how good your health is. The test is conducted by training four times four intervals uphill on the treadmill. Whether you walk or run is not important, but you must have 85 to 95 percent of maximum heart rate at the end of each interval to get the right result. By filling in speed and incline in an O2 calculator, one can calculate the maximal oxygen uptake, also referred to as engine size and biological age.",[248,2988,2990],{"id":2989},"strength-test",[139,2991,2992],{},"Strength test",[136,2994,2995],{},"When it comes to strength, it is the muscle's ability to develop power that defines this, and there are two main mechanisms that determine the development of muscular strength; development of muscle size and nervous system.Test of strength in the legs is done by testing the maximum force; how much weight you can squat or leg press in one repetition. Over 90 percent of all movements we make during one day puts weight on the legs, and therefore this is an important parameter for measuring health.",[248,2997,2999],{"id":2998},"oxygen-uptake-and-biological-age",[139,3000,3001],{},"Oxygen uptake and biological age",[136,3003,3004],{},"Your oxygen uptake says something about your physical shape; your condition. It is limited by how much blood, that carries oxygen, which can be pumped in every heartbeat. An average 20-year-old mans heart has an pumping capacity of approximately 20 liters per minute. An athlete's capacity however, is twice, which equals four kitchens taps on full opening.",[136,3006,3007],{},"Your biological age gives an indication of how good your health is. There is not identified any health benefit beyond being 20 years old, so an average twenty-year-old who has a maximum oxygen uptake of 50 ml \u002F kg x min as a man and 40 mL \u002F kg x min as a woman, and those who are more fit, have the same risk considering inactivity related diseases. In other words; Marit Bjørgen, a relatively well trained twenty-year-old and a well-trained forty-year-old are all twenty years old, in biological age.From you are 20 years old your average capacity is reduced by one percent per year, but it is also possible to stay 20 years old to you are eighty. Reference is to the average population, which is not particularly good. An average twenty-yer-old, however, is particularly good, and there is where the goal of the training should be.",{"title":104,"searchDepth":105,"depth":105,"links":3009},[3010,3011,3012],{"id":2980,"depth":327,"text":2983},{"id":2989,"depth":327,"text":2992},{"id":2998,"depth":327,"text":3001},"Here you will find information in connection with your results from health test.","webflow-65ba3ce856ae80e854d507d2-62b31556e7e21abcfddbf4f9-powel-bilde-5b1-5d-c0db837e5edc",[3014,3016],"webflow-62b31556e7e21abcfddbf4f9-powel-bilde-a2893a52e73b",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhealth-test-oxygen-uptake-and-biological-age",{"title":2973,"description":3013},"en\u002Fblog\u002Fhealth-test-oxygen-uptake-and-biological-age","zubUODOKQOSq3h0X594p-upSDVcARhgQPlEKRMYED-Q",{"id":3023,"title":3024,"alternate":3025,"blogIndex":107,"body":3027,"canonical":107,"description":3071,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":3072,"heroImageAlt":3073,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3073,"heroTitleClass":107,"images":3074,"language":117,"layoutIntent":220,"meta":3075,"navigation":121,"noindex":109,"ogImage":107,"path":3076,"publishedAt":107,"readingTime":107,"sections":107,"seo":3077,"stem":3078,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3079},"pages\u002Fen\u002Fblog\u002Fhit-intervals-improve-vo2max-more-than-moderate-training.md","Aerobic High-Intensity Intervals Improve VO₂max More Than",{"en":3026,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhit-intervals-improve-vo2max-more-than-moderate-training",{"type":101,"value":3028,"toc":3069},[3029,3045,3048,3051,3054,3057,3063],[136,3030,3031,3035,3036,3040,3041],{},[306,3032,739],{"href":3033,"rel":3034},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Helgerud+J&cauthor_id=17414804",[310],". Høydal, K, ",[306,3037,754],{"href":3038,"rel":3039},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Wang+E&cauthor_id=36314990",[310],". Karlsen, T. Berg, P. Bjerkaas, M. Simonsen, T. Helgesen, C. Hjorth, N. Bach, R. ",[306,3042,2340],{"href":3043,"rel":3044},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor_id=17414804",[310],[136,3046,3047],{},"It is important to know how different training intensities influence adaptations in physiological parameters when selecting an optimum training regimen for a specific sport or for improving fitness in the general community. Cardiorespiratory endurance haslong been recognized as one of the fundamental components of physical fitness. Becauseaccumulation of lactic acid is associated with skeletal muscle fatigue, anaerobic metabolism cannot contribute at a quantitatively significant level to the energy expended. Pate and Kriska have described a model that incorporates the three major factors accounting for interindividual variance in aerobic endurance performance: maximal oxygen uptake (VO₂max), lactate threshold, and work economy. Thus, the model should serve as a useful framework for comprehensive examination of the effects of aerobic training on endurance performance.",[136,3049,3050],{},"VO₂max is probably the single most important factor determining success in an aerobic endurance sport and the strongest predictor for cardiovascular health and mortality. Thus, the present study compared the effects of aerobic endurance training at different intensities with different methods matched for total work and frequency. Responses in VO₂max, stroke volume of the heart, blood volume, lactate threshold and running economy were examined.",[136,3052,3053],{},"Forty healthy, nonsmoking, moderately trained male subjects were randomly assigned toone of four groups. The average age, height, and weight of the 40 participating subjects were 25 years, 182 cm, and 82 kg, respectively. The four groups were: 1) long slow distance (70% maximal heart rate; HRmax); 2) lactate threshold (85% HRmax); 3) 15\u002F15 interval running (15 s of running at 90–95% HRmax followed by 15 s of active resting at 70% HRmax); and 4) 4 x 4 min of interval running (4 min of running at 90–95% HRmax followed by 3 min of active resting at 70% HRmax). All four training protocols were matched for total work and were performed 3 days a week for 8 weeks.",[136,3055,3056],{},"High aerobic intensity interval training resulted increased VO₂max compared with long slow distance and lactate threshold training. The percentage increases for the 15\u002F15 and 4 x 4 min groups were 5.5 and 7.2%, respectively. The stroke volume of the heart increased by 10%, but only after interval training.",[136,3058,3059,3062],{},[274,3060,3061],{},"Conclusion:"," The major novel finding of this research is that high aerobic intensity endurance training is significantly more effective than moderate- and low-intensity training in improving VO₂max. The increases in VO₂max seem to be a result of increased pumping capacity of the heart. In all the training groups running economy improved. Although both the 15\u002F15 training group and the 4 x 4 min training group improved VO₂max, the 4x4 min group increased stroke volume of the heart significantly more. The 47 repetitions of 15 x 15 s training are also difficult to administer. Interval training with longer intervals, like the 4 x 4 min training is thus recommended to improve VO₂max.",[136,3064,709,3065],{},[306,3066,3067],{"href":3067,"rel":3068},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F17414804\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":3070},[],"Helgerud, J. Høydal, K, Wang, E. Karlsen, T. Berg, P. Bjerkaas, M. It is important to know how different training intensities influence adaptations.","webflow-638dda8efe86db4fba9e761d-mockup-of-three-iphones-11-lying-together-792-el-3f7d7c951103","Aerobic High-Intensity Intervals Improve VO₂max More Than Moderate Training",[],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhit-intervals-improve-vo2max-more-than-moderate-training",{"title":3024,"description":3071},"en\u002Fblog\u002Fhit-intervals-improve-vo2max-more-than-moderate-training","ydn5tOssXY5nmr79EAfHx28rOAmGzRSrI7IlcMNJZk0",{"id":3081,"title":3082,"alternate":3083,"blogIndex":107,"body":3085,"canonical":107,"description":3123,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3123,"heroCta":107,"heroImage":3124,"heroImageAlt":3082,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3082,"heroTitleClass":107,"images":3125,"language":117,"layoutIntent":220,"meta":3127,"navigation":121,"noindex":109,"ogImage":107,"path":3128,"publishedAt":107,"readingTime":107,"sections":107,"seo":3129,"stem":3130,"tag":46,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3131},"pages\u002Fen\u002Fblog\u002Fhit-minutes-overview-in-myworkout-go.md","HIT minutes overview in Myworkout GO!",{"en":3084,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhit-minutes-overview-in-myworkout-go",{"type":101,"value":3086,"toc":3117},[3087,3093,3096,3102,3105,3111,3114],[1025,3088,3090],{"id":3089},"you-only-need-32-hit-minutes-a-week",[139,3091,3092],{},"You only need 32 HIT minutes a week",[136,3094,3095],{},"We've converted these minutes into points and every week you get a new opportunity to collect HIT points. HIT points play a significant role in improving your health, physique, and performance. Best of all, you only need 32 points to make the app happy. You can achieve this by doing two 4x4-intervals during a week, or by breathing heavily (85-95% of max heart rate) for 32 minutes during another type of exercise.",[248,3097,3099],{"id":3098},"exercise-your-heart",[139,3100,3101],{},"Exercise your heart",[136,3103,3104],{},"Focus on intensity in your workouts. Intensity trumps quantity, and it is high-intensity training that will make a difference for you. The duration you wish to maintain in the target zone is up to you, but it's important to ensure that the heart receives a thorough flow of blood in the process. This takes about 1-2 minutes to accomplish. If you're out of breath for 2 minutes or longer, you'll earn HIT points from the app.",[248,3106,3108],{"id":3107},"the-myworkout-go-app-calculates-hit",[139,3109,3110],{},"The Myworkout GO app calculates HIT",[136,3112,3113],{},"To assign you HIT points, the app needs to know your capacity. You can either follow our standard 4x4 protocol on the app or connect the app to a pulse watch or belt of your preference. 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.",[136,3115,3116],{},"Accumulating enough HIT points during a week can be highly motivating as you witness progress in your training. You can now see a new weekly overview on the home screen where you can collect HIT points. This is training that works!.",{"title":104,"searchDepth":105,"depth":105,"links":3118},[3119],{"id":3089,"depth":105,"text":3092,"children":3120},[3121,3122],{"id":3098,"depth":327,"text":3101},{"id":3107,"depth":327,"text":3110},"HIT stands for high-intensity training and this type of training is the most important thing you can do for your own health.","webflow-65ba3c315f64ee01571c622b-62b315cddbb6b271a3f345cb-ukesoversikt-myworkout-go-5b1-5d-8184bc0c40a9",[3124,3126],"webflow-62b315cddbb6b271a3f345cb-ukesoversikt-myworkout-go-c2d5ad110269",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhit-minutes-overview-in-myworkout-go",{"title":3082,"description":3123},"en\u002Fblog\u002Fhit-minutes-overview-in-myworkout-go","2LCyC8zoVSk921TP44swG6H6Aox_wdQtiHu7cvo_4_Y",{"id":3133,"title":3134,"alternate":3135,"blogIndex":107,"body":3137,"canonical":107,"description":3260,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3261,"heroCta":107,"heroImage":3262,"heroImageAlt":3263,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3263,"heroTitleClass":107,"images":3264,"language":117,"layoutIntent":220,"meta":3265,"navigation":121,"noindex":109,"ogImage":107,"path":3266,"publishedAt":107,"readingTime":107,"sections":107,"seo":3267,"stem":3268,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3269},"pages\u002Fen\u002Fblog\u002Fhow-blood-pressure-correlates-with-business-financials.md","The Hidden Cost of Hypertension: How Blood Pressure Correlates",{"en":3136,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-blood-pressure-correlates-with-business-financials",{"type":101,"value":3138,"toc":3249},[3139,3145,3148,3154,3157,3163,3166,3172,3175,3178,3184,3187,3190,3196,3199,3219,3225,3228,3234,3237,3240,3243],[1025,3140,3142],{"id":3141},"the-economic-burden-of-hypertension-a-hidden-liability",[139,3143,3144],{},"The Economic Burden of Hypertension: A Hidden Liability",[136,3146,3147],{},"Hypertension, or high blood pressure, is not merely a silent killer of individuals—it is a silent assassin of business potential. A global crisis impacting an estimated 1.28 billion adults, hypertension is a leading cause of premature death. But beyond its medical ramifications, it carries profound economic implications, rippling through the veins of corporate financials.",[248,3149,3151],{"id":3150},"the-weight-of-direct-medical-costs",[139,3152,3153],{},"The Weight of Direct Medical Costs",[136,3155,3156],{},"Hypertension is an expensive diagnosis. In the United States alone, the average annual cost for antihypertensive medications is $336 per person—a staggering sum when extrapolated across an entire workforce. On a macroeconomic scale, the cost of suboptimal blood pressure was estimated at $370 billion globally in 2001, a figure that has only climbed with time. The financial burden does not just fall on individuals and healthcare providers—it weighs heavily on the businesses shouldering rising insurance premiums and employee healthcare expenses.",[248,3158,3160],{"id":3159},"the-unseen-indirect-costs-a-silent-drain-on-productivity",[139,3161,3162],{},"The Unseen Indirect Costs: A Silent Drain on Productivity",[136,3164,3165],{},"The true cost of hypertension extends far beyond doctor’s visits and prescriptions. It manifests in absenteeism, reduced productivity, and long-term disability. Employees battling hypertension and its consequences—fatigue, dizziness, muscle cramps—struggle to perform at peak efficiency. Worse still, untreated hypertension is a precursor to heart attacks, strokes, and cardiovascular diseases, leading to prolonged sick leave and, in some cases, a premature exit from the workforce.",[248,3167,3169],{"id":3168},"the-shortcomings-of-conventional-treatments",[139,3170,3171],{},"The Shortcomings of Conventional Treatments",[136,3173,3174],{},"A reactive approach to hypertension treatment—focusing on symptom suppression rather than root causes—has long dominated medical practice. While medication can control blood pressure, it often comes with a toll: side effects such as fatigue, diminished cognitive sharpness, and decreased physical energy—all of which further impact workplace productivity.",[136,3176,3177],{},"For HR professionals and business leaders, the question arises: is there a better way? One that enhances employee well-being without compromising efficiency?",[1025,3179,3181],{"id":3180},"exercise-as-medicine-a-high-return-investment",[139,3182,3183],{},"Exercise as Medicine: A High-Return Investment",[136,3185,3186],{},"Emerging research suggests that physical activity is not just a remedy—it is a superior solution. Regular exercise has been shown to be as effective, if not more so, than medication in reducing blood pressure. A scientifically backed regimen—such as three weekly sessions of 4x4 minutes of high-intensity interval training—can lower blood pressure by 12\u002F8 mm Hg. Strength training offers a further reduction of 6\u002F4 mm Hg. The cumulative effect? A potential 18\u002F12 mm Hg decrease in blood pressure—without the side effects of pharmaceuticals.",[136,3188,3189],{},"For businesses, promoting structured exercise programs is not an expense; it is an investment with measurable returns. Employees who engage in regular exercise experience higher VO2 max levels, effectively reversing biological aging by 10-15 years and reducing the risk of inactivity-related diseases by up to 40%.",[248,3191,3193],{"id":3192},"the-business-case-for-preventive-health-measures",[139,3194,3195],{},"The Business Case for Preventive Health Measures",[136,3197,3198],{},"The financial argument for prioritizing employee health is compelling. By integrating structured exercise programs into workplace culture, businesses can expect:",[411,3200,3201,3207,3213],{},[155,3202,3203,3206],{},[139,3204,3205],{},"Lower healthcare costs"," : Fewer claims, reduced insurance premiums, and decreased absenteeism.",[155,3208,3209,3212],{},[139,3210,3211],{},"Enhanced productivity"," : Healthier employees work more efficiently, with better cognitive function and sustained energy levels.",[155,3214,3215,3218],{},[139,3216,3217],{},"Stronger corporate reputation"," : Companies that prioritize employee well-being attract top talent and demonstrate social responsibility, boosting brand value and employee retention.",[248,3220,3222],{"id":3221},"a-call-for-leadership-the-power-to-transform",[139,3223,3224],{},"A Call for Leadership: The Power to Transform",[136,3226,3227],{},"Two-thirds of individuals with hypertension live in low- and middle-income countries, where treatment accessibility is limited. Yet, even in developed nations, the cost of inaction is steep. Suboptimal blood pressure already accounts for 10% of global healthcare expenditures. The question is no longer whether businesses should act—it is whether they can afford not to.",[2149,3229,3231],{"id":3230},"conclusion-the-pulse-of-business-success",[139,3232,3233],{},"Conclusion: The Pulse of Business Success",[136,3235,3236],{},"Hypertension is more than a health crisis—it is a financial one. For businesses, the correlation between employee well-being and financial success is undeniable. Exercise as medicine offers a scalable, cost-effective alternative to conventional treatment, positioning companies that embrace it as forward-thinking, socially responsible, and financially astute.",[136,3238,3239],{},"By investing in preventive health measures, business leaders can cultivate a workforce that is not only healthier but also more engaged, more productive, and ultimately more profitable. High blood pressure is the gateway to a host of lifestyle diseases, but by addressing it proactively, companies can unlock untapped potential—both in their employees and in their bottom line.",[136,3241,3242],{},"Take control of your employees' well-being today—integrate exercise as medicine into your workplace culture with Myworkout. With our technology, it’s easy to track and assess risk factors like blood pressure, empowering you to proactively create a healthier, more productive workforce. Are you ready to invest in your team's health and your company’s future?",[136,3244,3245],{},[306,3246,3248],{"href":1159,"rel":3247},[310],"Book a meeting Today",{"title":104,"searchDepth":105,"depth":105,"links":3250},[3251,3256],{"id":3141,"depth":105,"text":3144,"children":3252},[3253,3254,3255],{"id":3150,"depth":327,"text":3153},{"id":3159,"depth":327,"text":3162},{"id":3168,"depth":327,"text":3171},{"id":3180,"depth":105,"text":3183,"children":3257},[3258,3259],{"id":3192,"depth":327,"text":3195},{"id":3221,"depth":327,"text":3224},"How Does Blood Pressure Correlate with Business Financials? For business leaders and HR professionals, tackling high blood pressure is not just a health.","How Does Blood Pressure Correlate with Business Financials? For business leaders and HR professionals, tackling high blood pressure is not just a health issue, but a strategic one—impacting productivity, costs, and corporate reputation.","webflow-67c82a1ae127daaad2e4f0c1-adobestock-252651612-20copy-a4c1f2e2df2d","The Hidden Cost of Hypertension: How Blood Pressure Correlates with Business Financials",[3262],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-blood-pressure-correlates-with-business-financials",{"title":3134,"description":3260},"en\u002Fblog\u002Fhow-blood-pressure-correlates-with-business-financials","m0FU2v20Xddmwtc0NTSIcbhQEmkbdqBsj2_aR4dzuLM",{"id":3271,"title":3272,"alternate":3273,"blogIndex":107,"body":3275,"canonical":107,"description":3345,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3346,"heroCta":107,"heroImage":3347,"heroImageAlt":3272,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3272,"heroTitleClass":107,"images":3348,"language":117,"layoutIntent":220,"meta":3350,"navigation":121,"noindex":109,"ogImage":107,"path":3351,"publishedAt":107,"readingTime":107,"sections":107,"seo":3352,"stem":3353,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3354},"pages\u002Fen\u002Fblog\u002Fhow-little-can-you-exercise-and-still-get-away-with-it.md","How little can you exercise and still get away with it?",{"en":3274,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-little-can-you-exercise-and-still-get-away-with-it",{"type":101,"value":3276,"toc":3339},[3277,3281,3284,3288,3291,3294,3298,3301,3305,3308,3311,3316,3323],[248,3278,3280],{"id":3279},"exercise-to-maintain-your-fitness-level","Exercise to maintain your fitness level",[136,3282,3283],{},"It is well-known that you should exercise regularly to stay fit. But, the great news is, it takes much less to maintain a good fitness level than to create it! It depends on your starting point, but most of us manage to keep both strength and fitness levels in a hectic period of two-three weeks, with an interval workout and a strength workout a week - as long as this is done heavily enough.",[248,3285,3287],{"id":3286},"you-should-exercise-smart-and-efficiently","You should exercise smart and efficiently",[136,3289,3290],{},"Håkon Hov, physiotherapist and exercise physiologist at Myworkout, encourages you to not fall into this trap:",[136,3292,3293],{},"\"Do not fall into the trap of training at low intensity because then you can train more frequently - remember that intensity trumps quantity! This is really the whole point of intensive long intervals and heavy strength training; you get a lot more in return for the work you do.\"",[248,3295,3297],{"id":3296},"starting-point-and-progression","Starting point and progression",[136,3299,3300],{},"How fast you can improve your fitness level depends on your starting point. The worse shape you are in, the less work it takes for you to breathe heavily, and you will have faster progress. The same principle applies when it comes to strength training. The weaker you are when you get started, the more rapid progress you will have!",[248,3302,3304],{"id":3303},"take-more-control-of-your-time","Take more control of your time",[136,3306,3307],{},"Fortunately, the whole year is not as hectic, and it is easier to \"take control\" over your time. Use this time wisely concerning your training. Build yourself up with strength and conditioning training. You will be even more efficient, even during these periods, if you know what you are doing. Here is an effective exercise program you can follow.",[136,3309,3310],{},"\"With 2-3 training sessions a week, most people will increase their endurance (VO₂max). In fact, most people eventually become \"20 years old\". The same goes for strength training.\"",[136,3312,3313],{},[139,3314,3315],{},"The moral is whatever: in the hectic periods of life - do what is most brilliant and most effective. Exercise a little heavier because then you can tolerate exercising a little less and still maintain your fitness level.",[136,3317,3318],{},[306,3319,3322],{"href":3320,"rel":3321},"https:\u002F\u002Fmyworkout.com\u002Fen\u002F2020\u002F07\u002F30\u002Feffective-training-that-works\u002F",[310],"Effective training program!",[136,3324,3325,304,3327,304,3332,304,3334],{},[139,3326,303],{},[306,3328,304,3330],{"href":308,"rel":3329},[310],[139,3331,313],{},[139,3333,316],{},[306,3335,304,3337],{"href":319,"rel":3336},[310],[139,3338,323],{},{"title":104,"searchDepth":105,"depth":105,"links":3340},[3341,3342,3343,3344],{"id":3279,"depth":327,"text":3280},{"id":3286,"depth":327,"text":3287},{"id":3296,"depth":327,"text":3297},{"id":3303,"depth":327,"text":3304},"Life is most of the time hectic and in periods even more so. To make the schedule more straightforward for you to add up, we would like to tell you how.","Life is most of the time hectic and in periods even more so. To make the schedule more straightforward for you to add up, we would like to tell you how little you can exercise in these hectic periods and still \"get away with it\".","webflow-65ba3c4bbe8979fdde19e926-62b315c9dbb6b2340ef345b1-mette-5b1-5d-c08d2883d37c",[3347,3349],"webflow-62b315c9dbb6b2340ef345b1-mette-d2980445e7d8",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-little-can-you-exercise-and-still-get-away-with-it",{"title":3272,"description":3345},"en\u002Fblog\u002Fhow-little-can-you-exercise-and-still-get-away-with-it","k7EdmVSW1g-yc36GOJzI02q3n1yTl1-jHLKNRFQBvXM",{"id":3356,"title":3357,"alternate":3358,"blogIndex":107,"body":3361,"canonical":107,"description":3432,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":3433,"heroImageAlt":3434,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3434,"heroTitleClass":107,"images":3435,"language":117,"layoutIntent":220,"meta":3436,"navigation":121,"noindex":109,"ogImage":107,"path":3437,"publishedAt":107,"readingTime":107,"sections":107,"seo":3438,"stem":3439,"tag":46,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3440},"pages\u002Fen\u002Fblog\u002Fhow-the-app-works.md","How the app works | Myworkout",{"en":3359,"nb-NO":3360},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-the-app-works","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Fmyworkout-4x4-slik-fungerer-appen",{"type":101,"value":3362,"toc":3427},[3363,3368,3374,3377,3383,3386,3392,3398,3404,3410,3413,3419,3422],[136,3364,3365],{},[274,3366,3367],{},"By using Myworkout GO the next time you exercise, the app will calculate your maximum oxygen uptake (VO₂max) and biological age. These are the most important goals of physical health that exists today. The app builds on research on exercise and focuses on activity that provides the best effect for your health. The training can be done by anyone, regardless of form and age.",[1025,3369,3371],{"id":3370},"practical-training-that-works",[139,3372,3373],{},"Practical training that works",[136,3375,3376],{},"The heart is our most important muscle, and we should train it throughout our lives. We get the best training for our health when we fill the heart with blood. Our blood weighs a total of around 4-5 kilos; therefore, it takes 1 minute to 2 minutes at a specific training intensity to achieve full heart filling. You should strive to have exercise intensity long enough for your heart to get properly trained. Therefore, we recommend 4x4 interval training. It's a session that takes 34 minutes, and you will see measurable effects after doing the course twice a week. We have evidence for this through many years of research.",[1025,3378,3380],{"id":3379},"how-to-train-with-the-app",[139,3381,3382],{},"How to train with the app",[136,3384,3385],{},"On the front of the app, you choose whether you want to complete the activity outdoors, on a treadmill, or using a wattmeter training device. As you start the session, a voice will guide you throughout the workout and tell you when to increase and decrease the workout's intensity. Exercise time is a total of 37 minutes, including warming up and cool-down.",[136,3387,3388,3391],{},[139,3389,3390],{},"Warm-up:"," Lasts for 6 minutes. Moderate intensity with calm breathing so you can talk along the way.",[136,3393,3394,3397],{},[139,3395,3396],{},"Intervals:"," There are four intervals of 4 minutes each. The intensity should be between 85 and 95 percent of the maximum heart rate. At such power, you should get heavy breathing, without any discomfort. You should not be able to speak whole sentences. When you finish an interval, do not feel more tired than you could have continued for another 1 minute at the same pace. And when you finish the last interval, you should not feel more tired than you could have completed the fifth interval at the same speed.",[136,3399,3400,3403],{},[139,3401,3402],{},"Active break:"," There are breaks between the intervals to remove lactic acid. The breaks last for a standard 3 minutes on the treadmill and apparatus, and 4 minutes outdoors. You can extend the breaks for up to 6 minutes. The breaks should be at the same intensity as the warm-up - in talking speed, at around 70 percent of the maximum heart rate. If you stand still during the breaks, you almost do not remove lactic acid.",[136,3405,3406,3409],{},[139,3407,3408],{},"Cool-down:"," After the last interval, there is a 3-minute cool-down. You can do this at the same intensity as the warm-up.",[136,3411,3412],{},"After completing the workout, you will know your biological age and maximum oxygen uptake. As you complete multiple sessions, you can see the evolution of biological age and VO₂max over time. It usually takes 8-10 weeks with two workouts a week to reduce biological age by seven years.",[1025,3414,3416],{"id":3415},"in-app-features",[139,3417,3418],{},"In-app features",[136,3420,3421],{},"Features of the app include outdoor exercise, treadmill, exercise training, exercise statistics, visualization of exercise progress, ability to connect to a heart rate monitor (read how to connect to a heart rate monitor here). You can also connect the app to your Garmin, Pilar, or Fitbit account.",[3423,3424],"app-download-cta",{"body":3425,"title":3426},"Download our app and perform a guided 4x4 HIIT workout to get your VO₂max estimated with scientific accuracy.","Test your oxygen update now",{"title":104,"searchDepth":105,"depth":105,"links":3428},[3429,3430,3431],{"id":3370,"depth":105,"text":3373},{"id":3379,"depth":105,"text":3382},{"id":3415,"depth":105,"text":3418},"By using Myworkout GO the next time you exercise, the app will calculate your maximum oxygen uptake (VO₂max) and The heart is our most important muscle.","webflow-no-65bb57c1677f0f4790179c0b-62b31849f2661cdd0f2c61de-slik-fungerer-myworkout-go-5b1-5d-7a19df97cfbc","How the app works 📲",[],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-the-app-works",{"title":3357,"description":3432},"en\u002Fblog\u002Fhow-the-app-works","I3tbdMcvd2cQJyg4K-gUhSaOayut2O4C7rWhpIV6f7I",{"id":3442,"title":3443,"alternate":3444,"blogIndex":107,"body":3446,"canonical":107,"description":3546,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3546,"heroCta":107,"heroImage":3547,"heroImageAlt":3443,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3443,"heroTitleClass":107,"images":3548,"language":117,"layoutIntent":220,"meta":3550,"navigation":121,"noindex":109,"ogImage":107,"path":3551,"publishedAt":107,"readingTime":107,"sections":107,"seo":3552,"stem":3553,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3554},"pages\u002Fen\u002Fblog\u002Fhow-to-motivate-disengaged-employees.md","How to motivate disengaged employees",{"en":3445,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-to-motivate-disengaged-employees",{"type":101,"value":3447,"toc":3541},[3448,3451,3457,3460,3466,3475,3478,3484,3487,3490,3493,3496,3502,3505,3513,3517,3531,3534],[136,3449,3450],{},"Employee disengagement, a silent productivity killer, can subtly undermine the health of your organization. In the age of flexible hours and remote work, ensuring every employee feels valued, heard, and motivated is a challenge. How can HR professionals and leaders create an environment that fosters engagement irrespective of physical location? The answer may lie in a holistic approach to wellness and work-life balance.",[1025,3452,3454],{"id":3453},"so-whats-the-key-to-motivate-your-team",[139,3455,3456],{},"So what's the key to motivate your team?",[136,3458,3459],{},"Research consistently shows a positive correlation between physical fitness and productivity. Regular physical activity enhances overall health, energy levels, and mental well-being. It also improves cognitive function, creative thinking, problem-solving skills, and sleep quality—all of which contribute to increased productivity.",[248,3461,3463],{"id":3462},"the-new-okr-for-productivity",[139,3464,3465],{},"The new OKR for productivity",[136,3467,3468,3469,3474],{},"At the core of employee productivity and capacity lies a factor often overlooked: biological age. This isn't about the number of candles on your birthday cake, but about how old your body actually is from a physical perspective. ",[306,3470,3473],{"href":3471,"rel":3472},"https:\u002F\u002Fwww.myworkout.com\u002Fblogg\u002Fis-your-biological-age-revealing-more-about-your-health",[310],"A lower biological age typically indicates a higher level of health and vitality,"," which directly correlates to improved productivity and capacity at work.",[136,3476,3477],{},"Companies such as Myworkout offer scientifically backed methods to not just improve physical health, but to effectively reduce biological age. Since they started on their mission, their users have collectively rolled back their biological clocks by a total of 121,000 years. This impressive reduction in biological age translates to a workforce that's not only healthier, but also more energized and productive, ready to take on their roles with renewed vigor and efficiency.",[2149,3479,3481],{"id":3480},"recognition-and-sustainability-the-twin-pillars-of-job-satisfaction-and-talent-acquisition",[139,3482,3483],{},"Recognition and Sustainability: The Twin Pillars of Job Satisfaction and Talent Acquisition",[136,3485,3486],{},"Recognition in the workplace plays a crucial role in enhancing job satisfaction. Ensuring that your employees' efforts don't go unnoticed. Let’s celebrate not just individual achievements, but the collective progress your team makes towards a healthier lifestyle.",[136,3488,3489],{},"However, recognition alone is not enough to keep employees engaged and attract new talent in today's competitive market. A commitment to sustainability is increasingly becoming a key factor that top talents consider when choosing their place of work. People want their work to have meaning and to contribute positively to the world, and a focus on sustainability provides just that.",[136,3491,3492],{},"Approaching health activities that align with the UN's sustainability goal 3.4, emphasizing the promotion of mental health and well-being might be the golden mine you didn’t consider. This commitment to sustainable practices not only enhances your company's reputation but also adds deeper meaning to the work your employees do every day. It fosters a sense of pride in knowing that they are part of an organization that prioritizes sustainability and contributes positively to global goals.",[136,3494,3495],{},"Incorporating sustainability and recognition into your workplace culture not only enhances job satisfaction and productivity but also makes your organization a magnet for new talents who prioritize meaningful work and sustainable practices.",[2149,3497,3499],{"id":3498},"emphasizing-the-biological-revolution",[139,3500,3501],{},"Emphasizing the Biological Revolution",[136,3503,3504],{},"Incorporating biological health as your key metric for productivity and general staff health into your organization is more than a decision—it's an investment in the future of your organization. It's a commitment to valuing the health and productivity of your employees, fostering an atmosphere of vitality, team spirit, and positive engagement.",[136,3506,3507,3508,3512],{},"If you're ready to motivate disengagement and boost productivity through physical fitness, ",[306,3509,3511],{"href":1284,"rel":3510},[310],"book a meeting with us"," today to learn more about the process. Experience firsthand how Myworkout can transform your organization, one workout at a time.",[2149,3514,3516],{"id":3515},"summary","Summary",[411,3518,3519,3522,3525,3528],{},[155,3520,3521],{},"Embrace physical activity; increased life quality brings more quality to the office",[155,3523,3524],{},"Add meaning to the workplace by focusing on sustainability",[155,3526,3527],{},"Recognize achievements of people and the company",[155,3529,3530],{},"Incorporate biological age as OKR for productivity",[136,3532,3533],{},"Do you want to empower your employees to do more healthy activities?",[136,3535,3536],{},[306,3537,3540],{"href":3538,"rel":3539},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fresources\u002Fempower-guide",[310],"Download our empowering employees template",{"title":104,"searchDepth":105,"depth":105,"links":3542},[3543],{"id":3453,"depth":105,"text":3456,"children":3544},[3545],{"id":3462,"depth":327,"text":3465},"Are your employees merely present or truly engaged? This question is becoming increasingly significant in today's digital work environment.","webflow-64a6b6117ae644daf9bd29d7-motivate-20your-20team-2-092302b39d00",[3547,3549],"webflow-64a7b8dda931f67af48c2225-motivate-20your-20team-0f01a4f6f2d9",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-to-motivate-disengaged-employees",{"title":3443,"description":3546},"en\u002Fblog\u002Fhow-to-motivate-disengaged-employees","Oj47qr4Gh-ZOu6V5RW5DNotnTOmKLbwRA7xRo0xTRzI",{"id":3556,"title":3557,"alternate":3558,"blogIndex":107,"body":3560,"canonical":107,"description":3625,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3626,"heroCta":107,"heroImage":3627,"heroImageAlt":3628,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3628,"heroTitleClass":107,"images":3629,"language":117,"layoutIntent":220,"meta":3630,"navigation":121,"noindex":109,"ogImage":107,"path":3631,"publishedAt":107,"readingTime":107,"sections":107,"seo":3632,"stem":3633,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3634},"pages\u002Fen\u002Fblog\u002Fhow-to-motivate-your-team-how-a-growth-mindset-can-transform-your-team.md","How to motivate your team: How a Growth Mindset Can Transform",{"en":3559,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-to-motivate-your-team-how-a-growth-mindset-can-transform-your-team",{"type":101,"value":3561,"toc":3622},[3562,3568,3571,3577,3580,3583,3589,3592,3609,3612,3615],[2149,3563,3565],{"id":3564},"understanding-the-fixed-vs-growth-mindset",[139,3566,3567],{},"Understanding the Fixed vs. Growth Mindset",[136,3569,3570],{},"Psychologist Carol Dweck's research highlights two contrasting mindsets: a fixed mindset and a growth mindset. Individuals with a fixed mindset believe their abilities, intelligence, and traits are static, leading to avoidance of challenges, giving up easily, and feeling threatened by others' success. In contrast, those with a growth mindset view abilities as flexible, view effort as the path to mastery, learn from criticism, and find inspiration in others' success.",[248,3572,3574],{"id":3573},"why-mindset-matters-in-the-workplace",[139,3575,3576],{},"Why Mindset Matters in the Workplace",[136,3578,3579],{},"The mindset we adopt significantly impacts our behavior, outlook, and success. In a professional context, employees with a fixed mindset might resist challenges, see feedback as personal attacks, and perceive their colleagues' successes as threats. Meanwhile, those with a growth mindset will be more likely to embrace new challenges, learn from their mistakes, and celebrate their colleagues' accomplishments, contributing to a more positive and productive work environment.",[136,3581,3582],{},"Training has the potential to be a pathway to improve mental well-being, quite immediately. Exercising makes you more aware that you're physically fit, which translates into an increased understanding that you're also mentally fit. In other words, training is an arena where experiences related to \"growth\" through physical training will also promote a growth mindset in a work context.",[2149,3584,3586],{"id":3585},"cultivating-a-growth-mindset-in-your-team-with-physical-activity",[139,3587,3588],{},"Cultivating a Growth Mindset in Your Team With Physical Activity",[136,3590,3591],{},"Shifting your team towards a growth mindset can yield remarkable results. Here's how:",[411,3593,3594,3597,3600,3603,3606],{},[155,3595,3596],{},"Promote Physical Activity: Regular exercise has been proven to reduce stress, improve mood, and enhance cognitive function—all of which can contribute to a growth mindset. Encourage your employees to incorporate physical activity into their daily routines. You might offer gym memberships as a benefit, organize group fitness activities, or provide opportunities for movement during the workday, such as walking meetings.",[155,3598,3599],{},"Highlight the Connection Between Physical and Mental Growth: Explain the link between physical health and mental resilience to your team. Regular exercise not only strengthens the body but also the mind. The discipline, commitment, and resilience developed through physical activity can transfer to a work context, fostering a growth mindset.",[155,3601,3602],{},"Encourage Incremental Progress: Just as fitness improvements don't happen overnight, neither does a growth mindset. Use physical activity as a metaphor to emphasize the value of continuous effort, patience, and persistence. Celebrate progress, no matter how small, in both physical and mental realms.",[155,3604,3605],{},"Provide Resources for Physical Wellbeing: Equip your team with the tools they need to maintain physical health. This might include training programs for physical health support, such as access to the Myworkout GO app or wellness contests. When employees feel that their wellbeing is a priority, they may be more likely to adopt a growth mindset.",[155,3607,3608],{},"Lead by Example: Show your commitment to physical health and its connection to a growth mindset. Share your own fitness journey, participate in group fitness activities, or simply integrate movement into your work routine. Your actions can inspire your team and reinforce the value of physical health for mental growth.",[136,3610,3611],{},"By integrating physical activity into your team's routine, you can promote both physical health and a growth mindset. These initiatives can enhance the work environment, boost productivity, and support your employees' overall wellbeing.",[136,3613,3614],{},"Remember, the journey towards a growth mindset is a marathon, not a sprint. Patience, persistence, and consistent effort are key to cultivating a growth-oriented culture.",[136,3616,3617,3618],{},"Want to see our 10 best practices that will guide you to success?\n",[306,3619,3621],{"href":3538,"rel":3620},[310],"Download our empowering employees template now.",{"title":104,"searchDepth":105,"depth":105,"links":3623},[3624],{"id":3573,"depth":327,"text":3576},"If you are a leader seeking to enhance productivity, foster innovation, and create a positive work environment, then understanding the power of a growth.","If you are a leader seeking to enhance productivity, foster innovation, and create a positive work environment, then understanding the power of a growth mindset is crucial. But how can a shift from a 'fixed' to a 'growth' mindset inspire your employees and elevate their performance? Let's explore this transformative concept.","webflow-6542c1d5691bbd11d5291132-adobestock-415692607-20kopi-3a7621b2b810","How to motivate your team: How a Growth Mindset Can Transform Your Team",[3627],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-to-motivate-your-team-how-a-growth-mindset-can-transform-your-team",{"title":3557,"description":3625},"en\u002Fblog\u002Fhow-to-motivate-your-team-how-a-growth-mindset-can-transform-your-team","WvWjz4HfQs2pb8dOyLPlNyCH4Kk1Yz4hy-OFX4xuOTM",{"id":3636,"title":3637,"alternate":3638,"blogIndex":107,"body":3640,"canonical":107,"description":3703,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3703,"heroCta":107,"heroImage":3704,"heroImageAlt":3637,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3637,"heroTitleClass":107,"images":3705,"language":117,"layoutIntent":220,"meta":3706,"navigation":121,"noindex":109,"ogImage":107,"path":3707,"publishedAt":107,"readingTime":107,"sections":107,"seo":3708,"stem":3709,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3710},"pages\u002Fen\u002Fblog\u002Fhow-to-stay-young-longer.md","How to Stay Young Longer",{"en":3639,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-to-stay-young-longer",{"type":101,"value":3641,"toc":3695},[3642,3647,3656,3661,3670,3676,3685,3690],[136,3643,3644],{},[274,3645,3646],{},"\"An important part of quality of life is being able to keep doing the things you enjoyed in your youth — whether that’s hiking, sports, or physical work,\" says Jan Hoff, Professor of Medicine at NTNU. From around the age of 20, endurance and strength begin to decline by about one percent per year. But most of that decline isn’t due to aging itself — it’s due to inactivity. \"Exercise or physical activity helps counteract this loss of endurance and strength,\" Hoff explains.",[248,3648,3650,3655],{"id":3649},"_30-years-older-in-just-three-weeks_-although-exercise-might-seem-like-a-modern-trend-the-need-for-physical-activity-is-timeless-in-fact-three-weeks-of-bed-rest-can-age-your-body-as-much-as-30-years_",[139,3651,3652],{},[274,3653,3654],{},"30 Years Older in Just Three Weeks","_ Although exercise might seem like a modern trend, the need for physical activity is timeless. In fact, three weeks of bed rest can age your body as much as 30 years._",[136,3657,3658],{},[274,3659,3660],{},"“If you’ve experienced this kind of inactivity, only exercise can bring your body back to the biological age you want,” says Hoff. “Older adults can benefit from exercise just as much as younger people, so it’s never too late to start.”",[248,3662,3664,3669],{"id":3663},"fighting-off-lifestyle-diseases_-reduced-endurance-and-muscle-strength-are-closely-linked-to-an-increased-risk-of-lifestyle-related-diseases-including-obesity-cardiovascular-disease-copd-type-2-diabetes-and-many-forms-of-cancer_",[139,3665,3666],{},[274,3667,3668],{},"Fighting Off Lifestyle Diseases","_ Reduced endurance and muscle strength are closely linked to an increased risk of lifestyle-related diseases — including obesity, cardiovascular disease, COPD, type 2 diabetes, and many forms of cancer._",[136,3671,3672,3673],{},"_“The connection between endurance, strength, and lifestyle diseases is actually much stronger than with more commonly used indicators like blood pressure or cholesterol,” Hoff notes._",[274,3674,3675],{},"One of the most effective ways to improve endurance? Walking uphill until you’re out of breath. “With just two sessions of effective training per week over ten weeks, you can increase your physical work capacity by 10%, reduce your biological age by ten years, and lower your risk of disease or early death by 12 to 20%,” says Hoff.",[248,3677,3679,3684],{"id":3678},"weight-loss-and-performance_-when-it-comes-to-weight-its-all-about-energy-balance-the-calories-you-take-in-through-food-and-drink-versus-the-energy-you-burn-through-activity-if-your-weight-is-increasing-it-means-theres-an-imbalance-to-lose-weight-you-either-need-to-move-more-or-eat-less-explains-hoff_",[139,3680,3681],{},[274,3682,3683],{},"Weight Loss and Performance","_ When it comes to weight, it’s all about energy balance — the calories you take in through food and drink versus the energy you burn through activity. “If your weight is increasing, it means there’s an imbalance. To lose weight, you either need to move more or eat less,” explains Hoff._",[136,3686,3687],{},[274,3688,3689],{},"And if your goal is athletic performance? Endurance and strength are always key.__“You’ll find the most scientifically effective training methods for both strength and endurance in the Myworkout program,” the professor concludes.",[136,3691,3692],{},[139,3693,3694],{},"The research is clear — two sessions a week can change your future health. Get the Myworkout 4x4 app and begin your path to a younger biological age.",{"title":104,"searchDepth":105,"depth":105,"links":3696},[3697,3699,3701],{"id":3649,"depth":327,"text":3698},"30 Years Older in Just Three Weeks_ Although exercise might seem like a modern trend, the need for physical activity is timeless. In fact, three weeks of bed rest can age your body as much as 30 years._",{"id":3663,"depth":327,"text":3700},"Fighting Off Lifestyle Diseases_ Reduced endurance and muscle strength are closely linked to an increased risk of lifestyle-related diseases — including obesity, cardiovascular disease, COPD, type 2 diabetes, and many forms of cancer._",{"id":3678,"depth":327,"text":3702},"Weight Loss and Performance_ When it comes to weight, it’s all about energy balance — the calories you take in through food and drink versus the energy you burn through activity. “If your weight is increasing, it means there’s an imbalance. To lose weight, you either need to move more or eat less,” explains Hoff._","Just two hours of effective exercise per week is enough to maintain the physiological fitness — or biological age — of a 20-year-old well into your 70s and 80s.","webflow-691afdb1a9a751131b878a8e-p1322385-20copy-56299bc97f3b",[3704],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-to-stay-young-longer",{"title":3637,"description":3703},"en\u002Fblog\u002Fhow-to-stay-young-longer","pRL2Qtc1Tr_SWrE-avv9McjLOB-5OP7vwfHpfGggEFI",{"id":3712,"title":3713,"alternate":3714,"blogIndex":107,"body":3716,"canonical":107,"description":3836,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3837,"heroCta":107,"heroImage":3838,"heroImageAlt":3713,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3713,"heroTitleClass":107,"images":3839,"language":117,"layoutIntent":220,"meta":3840,"navigation":121,"noindex":109,"ogImage":107,"path":3841,"publishedAt":107,"readingTime":107,"sections":107,"seo":3842,"stem":3843,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3844},"pages\u002Fen\u002Fblog\u002Fhow-to-tackle-employee-burnout-head-on.md","How to Tackle Employee Burnout Head-On",{"en":3715,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-to-tackle-employee-burnout-head-on",{"type":101,"value":3717,"toc":3833},[3718,3721,3735,3738,3744,3770,3776,3779,3782,3785,3791,3817,3823,3826],[136,3719,3720],{},"The study looks at what makes athletes happy in recreational sports and how it can make them play more often and longer. The key factors in focus were:",[152,3722,3723,3729],{},[155,3724,3725,3728],{},[139,3726,3727],{},"Harmonious Passion"," : This is when an athlete truly enjoys the sport and does it willingly. They feel connected and at peace when playing.",[155,3730,3731,3734],{},[139,3732,3733],{},"Obsessive Passion"," : This is when an athlete feels compelled to play because of external reasons. It's more of an obsession than genuine enjoyment.",[136,3736,3737],{},"The research found that athletes with harmonious passion are more likely to have positive feelings because they feel socially connected in the sport. On the other hand, those with obsessive passion didn't necessarily feel happier or more connected.",[2149,3739,3741,2160],{"id":3740},"translation-into-relevance-for-hr-and-employees",[139,3742,3743],{},"Translation into Relevance for HR and Employees",[152,3745,3746,3752,3758,3764],{},[155,3747,3748,3751],{},[139,3749,3750],{},"Employee Engagement"," : Just like athletes, if employees genuinely love what they're doing (harmonious passion), they're more likely to be engaged, satisfied, and stay in their job longer.",[155,3753,3754,3757],{},[139,3755,3756],{},"Team Dynamics"," : Employees who are harmoniously passionate about their work are more likely to feel socially connected with their colleagues. This can lead to better team dynamics and overall positive workplace morale.",[155,3759,3760,3763],{},[139,3761,3762],{},"Training & Development"," : HR should strive to create a work environment where employees can find harmonious passion in what they do. This could be through training, opportunities for growth, or ensuring the right job fit.",[155,3765,3766,3769],{},[139,3767,3768],{},"Avoiding Burnout"," : Employees who feel they're working obsessively without genuine enjoyment (like the athletes with obsessive passion) might be at risk of burnout. HR should be aware of such tendencies and try to address them.",[1025,3771,3773],{"id":3772},"the-burnout-bridge-understanding-the-disconnect",[139,3774,3775],{},"The Burnout Bridge: Understanding the Disconnect",[136,3777,3778],{},"While understanding harmonious passion and its benefits to employee well-being is crucial, it's equally important to discuss the darker side of the coin: burnout. Just as athletes can experience obsessive tendencies that distance them from genuine enjoyment, employees too can tread a fine line between dedication and sheer exhaustion.",[136,3780,3781],{},"Burnout often arises from prolonged periods of high stress, unrealistic expectations, lack of recognition, or feeling out of control in one's job role. This drained state isn't just about feeling tired; it's a comprehensive feeling of physical, emotional, and mental exhaustion paired with doubts about one's competence and value.",[136,3783,3784],{},"In the context of our study on athletes, those driven by obsessive passion may face higher risks of burnout because their engagement stems not from joy but from external pressures. Similarly, employees who feel tethered to their jobs due to obligation rather than passion might find themselves rapidly heading towards burnout.",[2277,3786,3788,2160],{"id":3787},"implications-for-hr-and-employee-well-being",[139,3789,3790],{},"Implications for HR and Employee Well-being",[152,3792,3793,3799,3805,3811],{},[155,3794,3795,3798],{},[139,3796,3797],{},"Early Identification"," : HR should be vigilant in recognizing the early signs of burnout, which may include increased absenteeism, decreased performance, or a change in behavior and attitude.",[155,3800,3801,3804],{},[139,3802,3803],{},"Open Communication Channels"," : Employees should feel comfortable discussing their workloads, seeking flexibility, and asking for support when needed.",[155,3806,3807,3810],{},[139,3808,3809],{},"Promoting Work-Life Balance"," : This can be a preventive measure against burnout, ensuring employees have time to recharge and engage in activities they are harmoniously passionate about.",[155,3812,3813,3816],{},[139,3814,3815],{},"Recognition and Value"," : By acknowledging employee contributions and making them feel valued, HR can prevent feelings of insignificance which often contribute to burnout.",[2277,3818,3820,2160],{"id":3819},"recommendation",[139,3821,3822],{},"Recommendation",[136,3824,3825],{},"For better employee satisfaction and retention, HR departments should aim to cultivate an environment where employees can develop harmonious passion for their roles. This can be achieved by understanding employees' aspirations, offering training, promoting a sense of belongingness, and ensuring they feel socially connected within the organization.",[136,3827,3828,3829],{},"Source ",[306,3830,3831],{"href":3831,"rel":3832},"https:\u002F\u002Flink.springer.com\u002Farticle\u002F10.1007\u002Fs10902-014-9547-y",[310],{"title":104,"searchDepth":105,"depth":105,"links":3834},[3835],{"id":3772,"depth":105,"text":3775},"The Role of Passion and Belongingness is a study that looks at what makes athletes happy in recreational sports and how it can make them play more often and longer.","The Role of Passion and Belongingness is a study that looks at what makes athletes happy in recreational sports and how it can make them play more often and longer. We translate this into corporate life.","webflow-6542c19d6681799349ac3bd3-adobestock-473232174-20kopi-4ee17fbde50e",[3838],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-to-tackle-employee-burnout-head-on",{"title":3713,"description":3836},"en\u002Fblog\u002Fhow-to-tackle-employee-burnout-head-on","wdSFwEJwaGwBwf1IFocK4cuBaliGd__-gqqvZHpIgOc",{"id":3846,"title":3847,"alternate":3848,"blogIndex":107,"body":3850,"canonical":107,"description":3962,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":3963,"heroCta":107,"heroImage":3964,"heroImageAlt":3847,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3847,"heroTitleClass":107,"images":3965,"language":117,"layoutIntent":220,"meta":3967,"navigation":121,"noindex":109,"ogImage":107,"path":3968,"publishedAt":107,"readingTime":107,"sections":107,"seo":3969,"stem":3970,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":3971},"pages\u002Fen\u002Fblog\u002Fhow-to-turn-into-a-great-football-player.md","How to turn into a great football player",{"en":3849,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fhow-to-turn-into-a-great-football-player",{"type":101,"value":3851,"toc":3956},[3852,3855,3862,3868,3871,3874,3880,3883,3886,3909,3915,3918,3921,3927,3930,3933,3953],[136,3853,3854],{},"Two days ago, the pressroom at the Real Madrid training facility, Valdebebas, was brimming with eager journalists. They had all showed up to meet a youngster from Drammen. I am of course talking about Martin Ødegaard. We spoke with Professor Jan Hoff before the presentation of Ødegaard.",[136,3856,3857,3858,3861],{},"He has previously worked with both Real Madrid and the youngster’s previous team, Strømsgodset, and he said that Ødegaard has a lot of training ahead of him before he finds himself on the same level as his teammates: _Martin Ødegaard has to train as much as Cristiano Ronaldo has done over the last ten years to become as good._",[274,3859,3860],{},"That is if he continues with individual ball training in addition to physical training that will improve his endurance and strength. If he does this two to three hours a week, he can become just as good."," We talked to Hoff once more, and he has in collaboration with colleague, Jan Helgerud, and former footballer and coach, Åge Hareide, developed the recipe for how you should train to be the best on the football field, a recipe we have been allowed to share.",[248,3863,3865],{"id":3864},"work-out-every-day",[139,3866,3867],{},"Work out every day",[136,3869,3870],{},"Outside the season, teams in the top league train every day. During the season they train anywhere from three to five times a week, depending on how many matches they have.“At joint trainings, they focus on technique, tactics and general maintenance of their physical resources. Strength and endurance is an individual player's responsibility, with support from coaches or physical therapists if there are injuries or other issues to consider, Hoff says.Individual training with strength and conditioning therefore comes in addition to regular trainings, and also varies according to whether it is off-season or not.",[136,3872,3873],{},"You can relax though. You do not have to work out twice every day to see progress on the football field. Actually, it is enough with two sessions a week - in addition to the regular trainings of course.",[248,3875,3877],{"id":3876},"run-two-kilometres-further",[139,3878,3879],{},"Run two kilometres further",[136,3881,3882],{},"Hoff recommends endurance training in the form of interval training. This increases the maximum oxygen uptake, which again determines the running capacity you have in a football game. After only 16 interval sessions you can improve your oxygen uptake with three to five mL - allowing you to run one and a half to two kilometres further per match.“Another effect of increased oxygen uptake is twice as many sprints and 30 percent more involvement with the ball, in every game,” Hoff says.Interval training is what Hoff has recommended to players in top teams like Barcelona, Celtic, Manchester United and Arsenal, and they have seen good results after the introduction of the new training regime.",[136,3884,3885],{},"So how often should you run intervals?“Two interval sessions a week improves oxygen uptake by one percent per week, while one session a week maintains the uptake you already have,” Hoff explains.The recipe for a successful interval session, which according to Hoff is twice as effective as all other training, looks like this:",[411,3887,3888,3891,3894,3897,3900,3903,3906],{},[155,3889,3890],{},"Six minutes warm-up or, do the intervals right after a training session with your team.",[155,3892,3893],{},"Running on a treadmill with five percent incline.",[155,3895,3896],{},"Four times four-minute intervals; with three minutes active break between each interval.",[155,3898,3899],{},"The intensity in the intervals should be between 85 and 95 percent of maximum heart rate - meaning you should breathe heavily, without discomfort and without lactic acid. You should not be able to have a conversation during your intervals.",[155,3901,3902],{},"Use one to two minutes to get into the right heart rate zone on the first interval, and one minute on the next.",[155,3904,3905],{},"During the active breaks, you should be at approximately 70 percent of maximum heart rate.",[155,3907,3908],{},"Cool down for five minutes after you are finished with all four intervals.",[248,3910,3912],{"id":3911},"interval-on-the-football-field",[139,3913,3914],{},"Interval on the football field",[136,3916,3917],{},"Is it possible to implement these intervals without a treadmill or a hill nearby though? The picture below shows an exercise you can carry out on the football field, which corresponds to the intervals we already described.",[136,3919,3920],{},"This is a dribble trail for training and testing of endurance in soccer, completed with a ball across the field. Between points A and B you shall run backwards, and the three hedges in the drawing should be about 20 centimetres apart. Altogether one lap is 300 meters and it will be implemented in four-minute intervals, four times. Players work together two and two, and while one player is working, the other has a break and follows the working player on the inside of the track - and could make themselves useful by picking up cones or other items that has been run over.",[248,3922,3924],{"id":3923},"how-to-win-the-headers",[139,3925,3926],{},"How to win the headers",[136,3928,3929],{},"Interval training does not affect the speed, strength or agility. To change that you have to take off the running shoes and hit the weights.When it comes to working on the strength, four times four repetitions also applies, and the number of sessions are the same - one session a week maintains, while two sessions a week increases your strength by two to four percent. 16 strength sessions provides an improvement of 30 to 60 percent, which corresponds to between 30 and 50 kilos extra weight.",[136,3931,3932],{},"“With an increase of 50 kilos in squats you can run one meter faster per ten meters and jump three to five centimetres higher. You will also be able to run nearly one kilometre further in every game, because you improve your running economy, Hoff explains.The perfect strength workout is simple and consists of squats or leg presses. The point of these sessions is that you should improve your strength and speed, but without increasing muscle mass. So how do you do that?",[411,3934,3935,3938,3941,3944,3947,3950],{},[155,3936,3937],{},"Squat (or leg press) down to 90 degrees in the knee joint.",[155,3939,3940],{},"You should squat down slowly, have a short pause at the bottom, and then use maximum mobilisation of power to push yourself up again. Each repetition should be completed on your toes.",[155,3942,3943],{},"If you use leg press instead of squatting, you should also exercise your abdominal muscles and your back to prevent damage and injuries.",[155,3945,3946],{},"Do four times four repetitions. The resistance should be so heavy that you do not manage any more.",[155,3948,3949],{},"Add five kilos each time you are able to do more than four times four repetitions.",[155,3951,3952],{},"This exercise can be carried out after an endurance session or after a regular football training.",[136,3954,3955],{},"Good luck!",{"title":104,"searchDepth":105,"depth":105,"links":3957},[3958,3959,3960,3961],{"id":3864,"depth":327,"text":3867},{"id":3876,"depth":327,"text":3879},{"id":3911,"depth":327,"text":3914},{"id":3923,"depth":327,"text":3926},"How do you exercise to become as good as Martin Ødegaard and the rest of the top footballers?","How do you exercise to become as good as Martin Ødegaard and the rest of the top footballers? We have the recipe.","webflow-65ba3d9dcc82dc393c943e3b-62b31558db92e66afd15650a-unnamed-5b1-5d-03536ddd8571",[3964,3966],"webflow-62b31558db92e66afd15650a-unnamed-7c92d2d76dfe",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fhow-to-turn-into-a-great-football-player",{"title":3847,"description":3962},"en\u002Fblog\u002Fhow-to-turn-into-a-great-football-player","0Ny_MJ27QyxctBo7GykI532heMnP0dSgH70VAWl_Ihs",{"id":3973,"title":3974,"alternate":3975,"blogIndex":107,"body":3977,"canonical":107,"description":4112,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":4113,"heroCta":107,"heroImage":4114,"heroImageAlt":3974,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":3974,"heroTitleClass":107,"images":4115,"language":117,"layoutIntent":220,"meta":4116,"navigation":121,"noindex":109,"ogImage":107,"path":4117,"publishedAt":107,"readingTime":107,"sections":107,"seo":4118,"stem":4119,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4120},"pages\u002Fen\u002Fblog\u002Fi-decided-not-to-let-the-disease-control-my-life.md","I Decided Not to Let the Disease Control My Life",{"en":3976,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fi-decided-not-to-let-the-disease-control-my-life",{"type":101,"value":3978,"toc":4105},[3979,3982,3985,3988,3991,3994,3998,4001,4004,4007,4010,4013,4017,4020,4023,4026,4029,4034,4038,4041,4048,4051,4054,4057,4061,4068,4071,4074,4077,4081,4084,4087,4090,4094],[136,3980,3981],{},"Trude Hjulstad has always been fascinated by how our thoughts and choices affect our health. With a master’s degree in psychology and further education in mental training and executive brain functions from NTNU, she has both professional and personal insight into how the brain and body work together.",[136,3983,3984],{},"But a few years ago, theory was put to the test.",[136,3986,3987],{},"“I had experienced pain and inflammation for several years without knowing why. When I finally received the diagnosis, I felt both relieved and scared. How would this disease affect my life?”",[136,3989,3990],{},"Accepting the situation took time, but eventually Trude found a key insight:",[136,3992,3993],{},"“Acceptance is not about giving up - it’s about using your energy on what you can actually influence. I decided that the disease would not play the leading role in my life.”",[1025,3995,3997],{"id":3996},"focusing-on-health-not-illness","Focusing on health - not illness",[136,3999,4000],{},"To shift her focus, Trude signed up for the Oslo Half Marathon, with no other goal than to give her brain a new project.",[136,4002,4003],{},"“Signing up, paying the entry fee, and telling others strengthens commitment. That was the start of a real mindset shift.”",[136,4005,4006],{},"At the same time, she began training at the Training Clinic (Treningsklinikken) in Trondheim.",[136,4008,4009],{},"There, she was tested on a treadmill and leg press machine and received an individualized program with two training sessions per week.",[136,4011,4012],{},"“It was incredibly motivating to have such close follow-up from experts. I was pushed just enough to train correctly - and that made all the difference. After twelve weeks, my VO₂ max increased from 42 to 49 ml\u002Fkg\u002Fmin. It felt like getting a new body.”",[1025,4014,4016],{"id":4015},"a-new-way-of-training","A new way of training",[136,4018,4019],{},"After the supervised period, Trude continued training on her own, using the Myworkout app as guidance.",[136,4021,4022],{},"“The app became like a personal trainer in my pocket. I could clearly see my progress - both in VO₂ max and biological age. That made it much easier to stay focused over time.”",[136,4024,4025],{},"Since 2018, she has trained with weekly 4x4 intervals and leg press sessions.",[136,4027,4028],{},"“I’m in better shape now than I was before my diagnosis. Knowing that I hold the key to how I feel gives me a deep sense of security.”",[136,4030,2423,4031],{},[306,4032],{"href":4033},"webflow-69578dc3866784a932c01ecc-dsc-8614-20copy-64235bf54034",[248,4035,4037],{"id":4036},"from-participant-to-lecturer","From participant to lecturer",[136,4039,4040],{},"Today, Trude also teaches at the Training Clinic, delivering regular lectures on motivation and mental health.",[136,4042,4043,4044,4047],{},"“It feels incredibly meaningful to combine psychology with my own experiences. I see how powerful it is for people to understand how they can work ",[274,4045,4046],{},"with"," their brain, not against it.”",[136,4049,4050],{},"She has also contributed at events such as Arendalsuka and the HAI Conference, where she demonstrated how the Myworkout app makes training safe, measurable, and motivating.",[136,4052,4053],{},"Recently, she also helped facilitate a training session for the Norwegian Ankylosing Spondylitis Association in Trondheim.",[136,4055,4056],{},"“Many were surprised by their results - especially when they saw the difference between biological age and chronological age. It had an amazing motivational effect.”",[248,4058,4060],{"id":4059},"when-your-mind-gets-in-the-way","When your mind gets in the way",[136,4062,4063,4064,4067],{},"Trude gives a talk titled ",[274,4065,4066],{},"“When Your Mind Gets in the Way”",", where she shares techniques for building mental strength.",[136,4069,4070],{},"“Your brain can be your best friend - or your worst enemy. That’s why you need to work with it. Mental training is about training your focus, so you make choices that align with your values - even when excuses line up.”",[136,4072,4073],{},"She smiles:",[136,4075,4076],{},"“You can be tired, frustrated, or worried - and still do what you’ve decided to do. Motivation usually comes afterward.”",[2149,4078,4080],{"id":4079},"her-advice-to-others","Her advice to others",[136,4082,4083],{},"To others living with ankylosing spondylitis - or chronic conditions in general - her advice is clear:",[136,4085,4086],{},"“Don’t wait. Start now. The body is incredibly adaptable when you give it the right stimulus. If the effects of exercise came in a pill, everyone would buy it - but you can get it for free, through your own effort.”",[136,4088,4089],{},"“For me, health is about more than the absence of pain. It’s about feeling capable, having energy in everyday life, and experiencing joy through movement.”",[2149,4091,4093],{"id":4092},"start-training-with-the-same-method-trude-uses","👉 Start training with the same method Trude uses.",[136,4095,4096,4097,304,4101],{},"Measure your VO₂ max, follow safe 4×4 intervals, and track your progress with the Myworkout app.\n",[306,4098,4100],{"href":308,"rel":4099},[310],"App Store",[306,4102,4104],{"href":319,"rel":4103},[310],"Google Play",{"title":104,"searchDepth":105,"depth":105,"links":4106},[4107,4108],{"id":3996,"depth":105,"text":3997},{"id":4015,"depth":105,"text":4016,"children":4109},[4110,4111],{"id":4036,"depth":327,"text":4037},{"id":4059,"depth":327,"text":4060},"After being diagnosed with ankylosing spondylitis (also known as Bechterew's disease), Trude decided to take back control.","After being diagnosed with ankylosing spondylitis (also known as Bechterew’s disease), Trude decided to take back control. Seven years later, she is symptom-free - and now teaches others about motivation and mental health.","webflow-695cde15d0ac50dcf2353936-dsc-8517-20copy-df6763a4b962",[4114,4033],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fi-decided-not-to-let-the-disease-control-my-life",{"title":3974,"description":4112},"en\u002Fblog\u002Fi-decided-not-to-let-the-disease-control-my-life","exdCx1geddodce61TU7I1Re1H-WUu-kzkunckiEn9u8",{"id":4122,"title":4123,"alternate":4124,"blogIndex":107,"body":4126,"canonical":107,"description":4168,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":4169,"heroImageAlt":4123,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4123,"heroTitleClass":107,"images":4170,"language":117,"layoutIntent":220,"meta":4171,"navigation":121,"noindex":109,"ogImage":107,"path":4172,"publishedAt":107,"readingTime":107,"sections":107,"seo":4173,"stem":4174,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4175},"pages\u002Fen\u002Fblog\u002Finterval-and-strength-training-in-cad-patients.md","Interval and Strength Training in CAD Patients",{"en":4125,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Finterval-and-strength-training-in-cad-patients",{"type":101,"value":4127,"toc":4166},[4128,4137,4140,4143,4146,4149,4152,4155,4160],[136,4129,4130,4133,4134],{},[306,4131,685],{"href":683,"rel":4132},[310]," Karlsen, T. Kim, W. Y. Høydal, K. L. Støylen, A. Pedersen, Brix, H. L. Ringgaard, S. Kværness, J. ",[306,4135,2340],{"href":677,"rel":4136},[310],[136,4138,4139],{},"Endurance training has been recognized to increase maximal oxygen-uptake (VO₂max) in cardiovascular disease patients (CAD) while high intensity aerobic interval training, employing 4 × 4 min, is a more effective approach. Elevating VO₂max  through endurance training is important as it relates to cardiovascular disease, due to the association between poor cardiovascular fitness, a sedentary lifestyle and mortality risk. Similarly, low skeletal muscular strength is associated with increased mortality, and skeletal muscle strength decreases with age and inactivity.",[136,4141,4142],{},"Specific to the cardiac muscle itself, cardiovascular disease, aging and a sedentary lifestyle deteriorate cardiac function with left ventricular stiffness, decreased left ventricular compliance and diminished diastolic performance. Endurance training can improve maximal stroke volume (SV) of the heart and left ventricular function in CAD patients, but it has previously been recognized that, at least in healthy subjects, high intensity aerobic interval training at 90–95 % of maximal heart rate is superior to less intense exercise in terms of increasing maximal SV. This aerobic interval training-induced increase in SV is not only associated with an increased VO₂max, but also a reversal of left ventricular remodelling, improving left ventricular function in heart failure patients.",[136,4144,4145],{},"There is a minimum muscular strength required for the activities of daily life such as walking or stair climbing and when lacking, may lead to disability. Low muscular strength is associated with reduced mechanical efficiency, the oxygen cost of generating a given work load, during endurance activities. It has been documented that CAD patients walk with mechanical inefficiency, which is likely a consequence of skeletal muscle weakness. Increased skeletal muscle strength and the subsequent improvement in the mechanical efficiency of a simple task such as walking could shift the stress of daily activity from severe, to tolerable and repeatable in such patients.",[136,4147,4148],{},"Although the importance of maintaining or improving skeletal muscle strength in CAD patients is clear, little is known about the impact of maximal strength training (MST) on this population. This study sought to study the effect of high intensity aerobic interval endurance training on maximal SV and MST on strength and mechanical efficiency in CAD patients.",[136,4150,4151],{},"8 CAD patients (average age 61 years) trained 30 interval training sessions with 4 × 4 min intervals at 85 – 95 % of peak heart rate while 10 CAD patients (average age 66 years) trained 24 sessions of maximal horizontal leg press. In the interval training group peak SV increased by 23% and VO₂max increased by 17%. In contrast, there was no such exercise training-induced change in the MST group.",[136,4153,4154],{},"The MST group improved maximal leg press strength by 43% and rate of force development by 85% after training, with no changes in the 4x4 min interval group. Both the 4x4 min group and the MST group  improved walking mechanical efficiency after training, indicating that different mechanisms explain the adaptation.",[136,4156,4157,4159],{},[274,4158,772],{},": High aerobic intensity interval training significantly improves maximal SV and VO₂max in CAD patients. In contrast, there was no such exercise training-induced change in maximal SV or VO₂max in the MST group, despite a 35 % improvement in walking efficiency.",[136,4161,709,4162],{},[306,4163,4164],{"href":4164,"rel":4165},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F21072747\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4167},[],"Helgerud, J. Karlsen, T. Kim, W. Y. Høydal, K. L. Støylen, A. Pedersen, Brix, H.","webflow-656062e480255565bec7a0bd-dsc00920-20kopi-202-68f829701752",[4169],{"seoStatus":120},"\u002Fen\u002Fblog\u002Finterval-and-strength-training-in-cad-patients",{"title":4123,"description":4168},"en\u002Fblog\u002Finterval-and-strength-training-in-cad-patients","_J8Bqz7NNH2LxwlP2kzrQL1tCikLFGCO8cQ_qP1dKdc",{"id":4177,"title":4178,"alternate":4179,"blogIndex":107,"body":4182,"canonical":107,"description":4397,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":4398,"heroCta":107,"heroImage":4399,"heroImageAlt":4400,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4400,"heroTitleClass":107,"images":4401,"language":117,"layoutIntent":220,"meta":4402,"navigation":121,"noindex":109,"ogImage":107,"path":4403,"publishedAt":107,"readingTime":107,"sections":107,"seo":4404,"stem":4405,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4406},"pages\u002Fen\u002Fblog\u002Fis-it-ever-too-late-to-start-exercising.md","Is It Ever Too Late to Start Exercising?",{"en":4180,"nb-NO":4181},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fis-it-ever-too-late-to-start-exercising","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Fer-det-noen-gang-for-sent-a-starte-med-trening",{"type":101,"value":4183,"toc":4388},[4184,4192,4195,4202,4208,4211,4216,4222,4225,4231,4234,4237,4243,4250,4256,4266,4269,4275,4281,4290,4293,4313,4321,4331,4334,4339,4345,4356,4367,4370],[248,4185,4187],{"id":4186},"if-youre-going-to-do-it-do-it-properly",[139,4188,4189],{},[274,4190,4191],{},"“If You’re Going to Do It — Do It Properly”",[136,4193,4194],{},"Lisbeth powers through a set on the leg press machine, her physiotherapist Jørgen by her side.\nThey’ve been training together for 10 weeks with a clear goal: help Lisbeth walk more easily, navigate curbs with confidence, and rely less on assistive aids.",[136,4196,4197,4198,4201],{},"Their deal is simple — show up once a week, and when they train, they train properly.\nThe results speak for themselves: Lisbeth now presses ",[139,4199,4200],{},"90 kilograms"," on the leg press.",[248,4203,4205],{"id":4204},"regaining-everyday-function",[139,4206,4207],{},"Regaining Everyday Function",[136,4209,4210],{},"Lisbeth had knee surgery 10 years ago. With careful rehab, she recovered well.But three years ago, while shopping, she tripped and fell — her hands full of bags, unable to catch herself. Her other knee, the “good” one, took the full impact and her kneecap shattered. After a long time in a cast, her mobility dropped drastically.",[136,4212,4213],{},[274,4214,4215],{},"“I was offered surgery, but at my age, the rehab and home training that comes with it can be very demanding.”",[248,4217,4219],{"id":4218},"practicing-real-life-movement",[139,4220,4221],{},"Practicing Real-Life Movement",[136,4223,4224],{},"When her knee finally healed, Lisbeth realized she had grown dependent on support for simple movements — climbing stairs, stepping off a curb. She wanted her independence back.\nThat’s when she teamed up with Jørgen to rebuild her strength and confidence.",[136,4226,4227,4230],{},[274,4228,4229],{},"“We need to practice what we want to get good at,”"," says Jørgen.",[136,4232,4233],{},"So her training includes practical movements like stepping up and down from boxes.",[136,4235,4236],{},"Jørgen grins as he asks if she remembers their first session.",[136,4238,506,4239,4242],{},[274,4240,4241],{},"I’ve chosen to block it out",",” Lisbeth laughs.",[136,4244,4245,4246,4249],{},"Back then, she could press only ",[139,4247,4248],{},"50 kg"," and needed Jørgen’s arm for balance.\nNow, she climbs two step boxes on her own.",[248,4251,4253],{"id":4252},"from-limited-movement-to-measurable-progress",[139,4254,4255],{},"From Limited Movement to Measurable Progress",[136,4257,506,4258,4261,4262,4265],{},[274,4259,4260],{},"Lisbeth came to us this summer after a long period of inactivity,","” Jørgen explains.\n“",[274,4263,4264],{},"She had pain in her knees, back, and shoulders, as well as balance problems and reduced walking ability — mostly from lower-body weakness and fear of movement.","”",[136,4267,4268],{},"Lisbeth had tried home exercise plans before, but consistency was hard.",[136,4270,506,4271,4274],{},[274,4272,4273],{},"So we agreed on one weekly session together",",” Jørgen says. “_ The quality of that one session mattered more than quantity. I didn’t assign homework — but I did encourage her to visit TrenHer once a week on her own_.”",[248,4276,4278],{"id":4277},"its-never-too-late",[139,4279,4280],{},"It’s Never Too Late",[136,4282,506,4283,4286,4287,4265],{},[274,4284,4285],{},"There’s strong evidence that strength training is effective even in very old age,","” says Jørgen.\n“",[274,4288,4289],{},"Leg strength is directly linked to walking ability, balance, and being able to get up from a chair — all key for independence.",[136,4291,4292],{},"Over the past several months, they’ve focused on three core areas:",[411,4294,4295,4301,4307],{},[155,4296,4297,4300],{},[139,4298,4299],{},"Maximum strength training:"," Lisbeth started with a one-rep max (1RM) of 50 kg. She now trains with 90 kg using the 4x4 method.",[155,4302,4303,4306],{},[139,4304,4305],{},"Balance training:"," Real-life movements like stepping onto curbs and stairs.",[155,4308,4309,4312],{},[139,4310,4311],{},"Walking speed and endurance:"," Because walking ability is one of the clearest markers of independence and health.",[248,4314,4316],{"id":4315},"looking-ahead-boosting-the-heart",[139,4317,4318],{},[274,4319,4320],{},"Looking Ahead: Boosting the Heart",[136,4322,506,4323,4326,4327,4330],{},[274,4324,4325],{},"My next goal is to introduce interval training to boost Lisbeth’s cardiovascular health,","” Jørgen says with a smile.\n“",[274,4328,4329],{},"The heart responds remarkably well — even late in life",".”",[136,4332,4333],{},"He pauses, then laughs.",[136,4335,506,4336,4265],{},[274,4337,4338],{},"But I might need to do a little convincing first.",[248,4340,4342],{"id":4341},"the-power-of-intensity-for-heart-and-muscle",[139,4343,4344],{},"The Power of Intensity — for Heart and Muscle",[136,4346,4347,4348,4351,4352,4355],{},"Lisbeth’s progress isn’t just inspiring; it mirrors what science now knows about healthy aging.\nA landmark study led by ",[139,4349,4350],{},"Dr. Erin J. Howden"," (",[274,4353,4354],{},"Circulation",", 2018) followed adults for a year and found that moderate exercise alone did little to reverse the cardiac effects of a sedentary lifestyle. But when intensity increased, the heart responded. Elasticity improved. Oxygen uptake rose. In short — the heart got younger.",[136,4357,4358,4359,4362,4363,4366],{},"The same principle applies to ",[139,4360,4361],{},"strength training",". Research shows that lifting heavy — engaging the large muscle groups — isn’t just about mobility or appearance. It’s about survival. People with greater muscular strength have up to a ",[139,4364,4365],{},"30% lower risk of developing cancer",", and the same applies to cardiovascular disease.",[136,4368,4369],{},"Intensity matters. Whether it’s your heart rate or the weight on the bar, pushing beyond comfort is what drives real change.",[136,4371,4372,4373,4376,4377,4387],{},"That’s why Myworkout 4x4 combines **targeted high-intensity intervals and strength training ",[139,4374,4375],{},"— both proven to slow biological aging and extend healthy years of life. All it takes is 16 focused minutes, twice a week, with guidance rooted in three decades of science."," Ready to take control of your health? **Download ",[139,4378,4379,4380,4383,4384,4386],{},"Myworkout 4x4 ",[139,4381,4382],{},"on the"," App Store ",[139,4385,316],{}," Google Play"," — and add life to your years.",{"title":104,"searchDepth":105,"depth":105,"links":4389},[4390,4391,4392,4393,4394,4395,4396],{"id":4186,"depth":327,"text":4191},{"id":4204,"depth":327,"text":4207},{"id":4218,"depth":327,"text":4221},{"id":4252,"depth":327,"text":4255},{"id":4277,"depth":327,"text":4280},{"id":4315,"depth":327,"text":4320},{"id":4341,"depth":327,"text":4344},"A knee replacement. A shattered kneecap from a fall. A frozen shoulder.","A knee replacement. A shattered kneecap from a fall. A frozen shoulder. Eye surgery. And 83 vibrant years of life. So why did Lisbeth decide that this — of all years — was the time to start exercising?","webflow-6847db225ae9b6b2c11506c6-screenshot-202025-06-10-20at-2009-13-29-8542003304f4","Is It Ever Too Late to Start Exercising? 🤔",[4399],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fis-it-ever-too-late-to-start-exercising",{"title":4178,"description":4397},"en\u002Fblog\u002Fis-it-ever-too-late-to-start-exercising","SMdgHje3es8ium7xGzpcYiclOZuBbJVdUHBhbAG8Fxw",{"id":4408,"title":4409,"alternate":4410,"blogIndex":107,"body":4412,"canonical":107,"description":4472,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":4473,"heroCta":107,"heroImage":4474,"heroImageAlt":4409,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4409,"heroTitleClass":107,"images":4475,"language":117,"layoutIntent":220,"meta":4476,"navigation":121,"noindex":109,"ogImage":107,"path":4477,"publishedAt":107,"readingTime":107,"sections":107,"seo":4478,"stem":4479,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4480},"pages\u002Fen\u002Fblog\u002Fis-your-biological-age-revealing-more-about-your-health.md","Is Your Biological Age Revealing More About Your Health?",{"en":4411,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fis-your-biological-age-revealing-more-about-your-health",{"type":101,"value":4413,"toc":4470},[4414,4419,4422,4427,4430,4435,4438,4443,4446,4451,4454],[136,4415,4416],{},[139,4417,4418],{},"Are You As Young As You Think You Are? Discover the Power of Your Biological Age",[136,4420,4421],{},"Ever wondered if there's more to your health than just your chronological age? Welcome to the fascinating world of biological age, a pivotal metric that gives us a far more accurate picture of our physical health and well-being.",[136,4423,4424],{},[139,4425,4426],{},"Your Biological Age: The Ultimate Health Barometer",[136,4428,4429],{},"Your biological age is not just a number; it's a window into your health risks and your physical work capacity. So, how do we calculate it? It's all about your maximum oxygen uptake (VO₂max), a measure of how much oxygen your body can absorb and utilize in a minute. Your heart's pumping capacity largely determines your VO₂max. A robust, elastic heart and vascular system translate into a low biological age - the secret to a long and healthy life.",[136,4431,4432],{},[139,4433,4434],{},"Living a Youthful Life: The Role of Exercise",[136,4436,4437],{},"Exercise is the key to maintaining a high maximum oxygen uptake and, consequently, a low biological age. As you engage in endurance training, you not only increase your VO₂max but also enhance the size and elasticity of your heart and blood vessels. The result? Improved endurance and work capacity and a potent defense against lifestyle diseases like obesity, high blood pressure, high cholesterol, reduced circulation, and more.",[136,4439,4440],{},[139,4441,4442],{},"Why Your Biological Age Matters",[136,4444,4445],{},"Consider this: a biological age of 30 years implies almost zero health risk, while one of over 60 years indicates a significantly higher risk of lifestyle diseases. The intriguing part is that this risk increase is not necessarily tied to aging but often to inactivity. For instance, an 20-year-old could have the biological age of an 70-year-old due to inactivity, and vice versa.",[136,4447,4448],{},[139,4449,4450],{},"Take Control of Your Health with Myworkout 4x4",[136,4452,4453],{},"Are you ready to uncover your biological age and seize control of your health? Don't just compare yourself with your actual age; discover your biological age. You can test your oxygen uptake and measure your biological age with Myworkout 4x4. Start your journey towards a healthier, longer life today.",[136,4455,4456,304,4458,304,4463,304,4465],{},[139,4457,303],{},[306,4459,304,4461],{"href":308,"rel":4460},[310],[139,4462,313],{},[139,4464,316],{},[306,4466,304,4468],{"href":319,"rel":4467},[310],[139,4469,323],{},{"title":104,"searchDepth":105,"depth":105,"links":4471},[],"Explore how understanding your biological age, an indicator of your physical health and disease risk derived from your maximum oxygen uptake, can be.","Explore how understanding your biological age, an indicator of your physical health and disease risk derived from your maximum oxygen uptake, can be transformative for your fitness journey, and how Myworkout GO can guide you on this path","webflow-6542c2ded498b7735cb79588-adobestock-403228268-20kopi-d0f1c9f5de0b",[4474],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fis-your-biological-age-revealing-more-about-your-health",{"title":4409,"description":4472},"en\u002Fblog\u002Fis-your-biological-age-revealing-more-about-your-health","VvthSgfx_IzSmqIdyLioICwt-D9Y_lZiYzlRyuG8RPw",{"id":4482,"title":4483,"alternate":4484,"blogIndex":107,"body":4486,"canonical":107,"description":4691,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":4691,"heroCta":107,"heroImage":4692,"heroImageAlt":4483,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4483,"heroTitleClass":107,"images":4693,"language":117,"layoutIntent":220,"meta":4694,"navigation":121,"noindex":109,"ogImage":107,"path":4695,"publishedAt":107,"readingTime":107,"sections":107,"seo":4696,"stem":4697,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4698},"pages\u002Fen\u002Fblog\u002Fits-never-too-late-to-start.md","It's Never Too Late to Start",{"en":4485,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fits-never-too-late-to-start",{"type":101,"value":4487,"toc":4677},[4488,4492,4498,4504,4508,4514,4534,4537,4541,4552,4556,4560,4563,4588,4595,4605,4609,4613,4626,4636,4640,4646,4653,4657,4664],[1025,4489,4491],{"id":4490},"why-seniors-should-care-about-vo-max","Why Seniors Should Care About VO₂ Max",[136,4493,2882,4494,4497],{},[139,4495,4496],{},"Maximal oxygen uptake (VO₂ max) is perhaps the most important physiological indicator of physical health today,","\" says Jan Helgerud, Professor of Medicine at NTNU.",[136,4499,4500,4501],{},"While the benefits of high-intensity training for younger people are well-documented — helping prevent lifestyle diseases and reduce early mortality — relatively few studies have explored its impact on older adults. Most research has focused on moderate-intensity training in older adults. But Helgerud, along with colleagues Jan Hoff and Håvard Østerås, wanted to test something different:\n",[139,4502,4503],{},"Can interval training offer the same — or better — benefits for people over 65?",[1025,4505,4507],{"id":4506},"the-study-can-older-adults-handle-high-intensity-training","The Study: Can Older Adults Handle High-Intensity Training?",[136,4509,4510,4511,755],{},"Helgerud and team conducted a 10-week study on ",[139,4512,4513],{},"21 healthy but previously inactive individuals aged 69 and older",[411,4515,4516,4527],{},[155,4517,4518,4519,4522,4523,4526],{},"**Group 1: ",[139,4520,4521],{},"Performed supervised 4x4 interval training"," three times per week **- ",[139,4524,4525],{},"Group 2 (Control):"," Continued usual activity levels",[155,4528,4529,4530,4533],{},"Participants wore ",[139,4531,4532],{},"heart rate monitors"," to ensure correct intensity, unlike many earlier studies.",[136,4535,4536],{},"Previous research suggests this type of training can improve oxygen uptake to a degree equivalent to turning back the biological clock by ten years — in just ten weeks. The increase in oxygen uptake is primarily due to the heart’s enhanced pumping ability, especially a greater stroke volume — meaning more blood is pumped with each beat. This results from both higher cardiac output and stronger heart contractions. The biggest gains in oxygen uptake come from high-intensity intervals — specifically, four sets of four minutes each.",[248,4538,4540],{"id":4539},"the-results","The Results",[136,4542,4543,4544,4547,4548,4551],{},"After ten weeks, participants improved their oxygen uptake by ",[139,4545,4546],{},"4 ml\u002Fkg\u002Fmin",", a gain equivalent to turning back their ",[139,4549,4550],{},"biological clock by 10 years",". Even a modest improvement in physiological function can enhance physical performance and promote greater independence in older adults.",[1025,4553,4555],{"id":4554},"how-high-intensity-interval-training-works","How High-Intensity Interval Training Works",[248,4557,4559],{"id":4558},"what-is-4x4-interval-training","What Is 4x4 Interval Training?",[136,4561,4562],{},"This science-backed training method consists of:",[411,4564,4565,4571,4577,4583],{},[155,4566,4567,4570],{},[139,4568,4569],{},"6-minute warm-up"," at moderate intensity",[155,4572,4573,4576],{},[139,4574,4575],{},"4 intervals of 4 minutes each"," at 85–95% of max heart rate; intense enough to make you breathe heavily, but not so hard that you feel pain or muscle stiffness.",[155,4578,4579,4582],{},[139,4580,4581],{},"3-minute active recovery"," at 70% of max heart rate between intervals",[155,4584,4585],{},[139,4586,4587],{},"5-minute cool-down",[136,4589,4590,4591,4594],{},"The term ",[274,4592,4593],{},"high-intensity"," may sound intimidating, but it doesn't mean pushing yourself to the point of exhaustion. The 4x4 interval method is about staying at a challenging, but manageable, pace — whether you’re walking, jogging, or running. You should feel like you could go one more minute at the end of each interval. If you can carry on a conversation, the intensity is too low.",[136,4596,4597,4600,4601,4604],{},[139,4598,4599],{},"Tip:"," Use the ",[274,4602,4603],{},"Myworkout 4x4"," app for your next 4x4 interval session. Based on the research of Professors Helgerud and Hoff, the app provides guided workout instructions and scientifically accurate VO₂ max measurements — so you can train smarter and track real progress.",[1025,4606,4608],{"id":4607},"why-it-matters-health-benefits-for-older-adults","Why It Matters: Health Benefits for Older Adults",[248,4610,4612],{"id":4611},"just-2-sessions-per-week-can","Just 2 Sessions per Week Can:",[411,4614,4615],{},[155,4616,4617,4618,4621,4622,4625],{},"Improve **cardiovascular fitness ",[139,4619,4620],{},"by"," 10% **- Make you **biologically 10 years younger **- Reduce the risk of **lifestyle diseases and early death by 12–20% **- Help maintain ",[139,4623,4624],{},"independence and mobility"," well into your 80s",[136,4627,4628,4629],{},"🕒 ",[139,4630,4631,4632,4635],{},"Time required: ",[139,4633,4634],{},"Just"," 32 HIT minutes per week.",[1025,4637,4639],{"id":4638},"why-intensity-matters-more-than-duration","Why Intensity Matters More Than Duration",[136,4641,4642,4643],{},"“Fitness is perishable. Three weeks of bed rest can age you by 30 years.”\n— ",[274,4644,4645],{},"Dallas Bed Rest and Training Study (2001)",[136,4647,4648,4649,4652],{},"Helgerud notes that although work capacity naturally declines with age, inactivity often causes an even steeper drop. That’s why staying active is critical to preventing lifestyle-related illnesses as we grow older. Many older adults believe slow, long walks are enough. But research shows that ",[139,4650,4651],{},"intensity, not just duration",", is key to reversing the effects of aging and inactivity.",[1025,4654,4656],{"id":4655},"ready-to-start","Ready to Start?",[136,4658,4659,4660,4663],{},"Helgerud emphasizes that ",[139,4661,4662],{},"it’s never too late"," to build strength, boost endurance, and reclaim energy — no matter your age.",[136,4665,4666,4667,4670],{},"📖 ",[139,4668,4669],{},"Read the Study:",[306,4671,4674],{"href":4672,"rel":4673},"https:\u002F\u002Fjournals.sagepub.com\u002Fdoi\u002F10.1177\u002F0733464804273185",[310],[274,4675,4676],{},"Effects of High-Intensity Endurance Training on Maximal Oxygen Consumption in Healthy Elderly People",{"title":104,"searchDepth":105,"depth":105,"links":4678},[4679,4680,4683,4686,4689,4690],{"id":4490,"depth":105,"text":4491},{"id":4506,"depth":105,"text":4507,"children":4681},[4682],{"id":4539,"depth":327,"text":4540},{"id":4554,"depth":105,"text":4555,"children":4684},[4685],{"id":4558,"depth":327,"text":4559},{"id":4607,"depth":105,"text":4608,"children":4687},[4688],{"id":4611,"depth":327,"text":4612},{"id":4638,"depth":105,"text":4639},{"id":4655,"depth":105,"text":4656},"Can high-intensity training reverse biological aging in older adults? Our research says yes.","webflow-6847ddcc0d2206b0ffa7f1e8-screenshot-202025-06-10-20at-2009-24-48-2f3eb9168772",[4692],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fits-never-too-late-to-start",{"title":4483,"description":4691},"en\u002Fblog\u002Fits-never-too-late-to-start","qUJ9RYyLQ-Udt0JPUQIIWU44SaHIasrh2OgPO1VmKB0",{"id":4700,"title":4701,"alternate":4702,"blogIndex":107,"body":4704,"canonical":107,"description":4748,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":4748,"heroCta":107,"heroImage":4749,"heroImageAlt":4750,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4750,"heroTitleClass":107,"images":4751,"language":117,"layoutIntent":220,"meta":4752,"navigation":121,"noindex":109,"ogImage":107,"path":4753,"publishedAt":107,"readingTime":107,"sections":107,"seo":4754,"stem":4755,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4756},"pages\u002Fen\u002Fblog\u002Fmaximal-strength-training-enhances-strength-and-functional-performance-in-chronic-stroke-survivors.md","Maximal Strength Training Enhances Strength and Functional",{"en":4703,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmaximal-strength-training-enhances-strength-and-functional-performance-in-chronic-stroke-survivors",{"type":101,"value":4705,"toc":4746},[4706,4724,4727,4734,4737,4740],[136,4707,4708,4709,4714,4715,4719,4720,4723],{},"Hill TR, Gjellesvik TI, Moen PMR, ",[306,4710,4713],{"href":4711,"rel":4712},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=T%C3%B8rhaug+T&cauthor_id=22750965",[310],"Tørhaug T",", Fimland MS, ",[306,4716,4718],{"href":683,"rel":4717},[310],"Helgerud J",", [Hoff J](",[306,4721,747],{"href":747,"rel":4722},[310],"_ id=22750965)",[136,4725,4726],{},"Strength training after stroke is widely acknowledged as an important partof a rehabilitation program. Muscle strength has been shown to be a significant contributor to physical disability after stroke,  which in turn hasan immense impact on the reintegration of patients into society, affecting their quality-of-life. Currently, a wide range of training regimens are used, and a consensus on the optimal training program is yet to be found.",[136,4728,4729,4730,4733],{},"Maximal strength training (MST) involves three to five sets of one to five repetitions of nearly maximal weights (85%-95% one repetition maximum ",[498,4731,4732],{},"1RM","), with emphasis on the maximal mobilization of force. The efficacy of strength training programs is measured not only by improvements in strength but also by improvements transferred into functional tasks. During the last decade, this training regimen has demonstrated large increases in strength and increase in central commands to the muscles among patients but has not yet been used with patients with stroke.",[136,4735,4736],{},"Ten patients acted as their own controls for 4 weeks, before an 8-week training intervention. The included patients were between 22 and 61 yrs, more than 6 months since stroke, and on stable medication. Patients trained 3 days\u002Fwk, with four sets of four repetitions at 85%-95% one repetition maximum in one-leg press and plantarflexion with an emphasis on maximal mobilization of force in the concentric phase.",[136,4738,4739],{},"Conclusion: Maximal strength training improved muscle strength in stroke survivors in both the most affected leg and the least or not affected leg and improved Timed-Up-And -Go time and 6-min walk distance. The study demonstrates that with the necessary safety precautions, it is effective in both time and results to train strength at maximal intensities among chronic stroke survivors.",[136,4741,709,4742],{},[306,4743,4744],{"href":4744,"rel":4745},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F22357133\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4747},[],"How Do Maximal Strength Training Impact Strength and Functional Performance in Chronic Stroke Survivors?","webflow-6555e01f9fcca62e8e703c73-adobestock-292639982-20kopi-ff76ce1275d3","Maximal Strength Training Enhances Strength and Functional Performance in Chronic Stroke Survivors",[4749],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmaximal-strength-training-enhances-strength-and-functional-performance-in-chronic-stroke-survivors",{"title":4701,"description":4748},"en\u002Fblog\u002Fmaximal-strength-training-enhances-strength-and-functional-performance-in-chronic-stroke-survivors","gXwW2jnVsTm1A2noXMDkvG4SBhnY77YEe_GUDnRZ1D4",{"id":4758,"title":4759,"alternate":4760,"blogIndex":107,"body":4762,"canonical":107,"description":4799,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":4800,"heroImageAlt":4801,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4801,"heroTitleClass":107,"images":4802,"language":117,"layoutIntent":220,"meta":4803,"navigation":121,"noindex":109,"ogImage":107,"path":4804,"publishedAt":107,"readingTime":107,"sections":107,"seo":4805,"stem":4806,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4807},"pages\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-running-economy-in-distance-runners.md","Maximal Strength Training Improves Running Economy in Distance",{"en":4761,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-running-economy-in-distance-runners",{"type":101,"value":4763,"toc":4797},[4764,4774,4777,4780,4783,4786,4791],[136,4765,4766,4767,4770,4771,755],{},"Støren, Ø. ",[306,4768,685],{"href":683,"rel":4769},[310]," Støa, E. ",[306,4772,679],{"href":677,"rel":4773},[310],[136,4775,4776],{},"Endurance performance in long-distance running, lasting approximately 7-150 min, is 80-99% dependent on aerobic metabolism. Interindividual variance in aerobic endurance performance in running is dependent on the three factors: maximal oxygen consumption (VO₂max), lactate threshold(LT), and running economy (RE). RE is commonly defined as the steady-rate VO2 measured as mL·kg−1·min−1 at a standard velocity or in mL·kg−1·m−1. Strength training has been associated with interfering or inhibiting endurance development. On the other hand, endurance training performed without concurrent strength training has been reported to impair strength and vertical jumping height. When combining strength and endurance training, several studies have reported improved RE.",[136,4778,4779],{},"The term maximal strength training (MST) has been used to describe strength training using high loads, few repetitions, and emphasis on neural adaptations to strength enhancement rather than muscular hypertrophy. In an  recent publication, an improvement in maximal strength of 28% improved work efficiency by 32% in a group of Chronic Obstructive Pulmonary Disease patients. Similar MST interventions have been used for competitive cross-country skiers in double poling, showing an improvement in work economy of 9% to 27%.",[136,4781,4782],{},"The aim of this study is thus to assess to which extent MST with emphasis on neural adaptations, supposedly not increasing body mass, as a supplement to endurance training will affect RE among well-trained, long-distance runners. The hypothesis is that MST performed as half- squats, and as a supplement to endurance training, will improve 1RM, rate of force development (RFD), RE, and time to exhaustion at maximal aerobic speed (MAS).",[136,4784,4785],{},"The intervention manifested significant improvements in 1RM (33%), RFD (26%), RE (5%), and time to exhaustion at MAS (21%). No changes were found in maximal oxygen uptake or body weight. The control group exhibited no changes from pre to post values in any of the parameters.",[136,4787,4788,4790],{},[274,4789,772],{},": Heavy resistance training for 8 wk improved RE and time to exhaustion at MAS among well-trained, long-distance runners, without concurrent increase in maximal oxygen uptake or body weight. The matched control group exhibited no changes in any of the measured parameters.",[136,4792,709,4793],{},[306,4794,4795],{"href":4795,"rel":4796},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F18460997\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4798},[],"Støren, Ø. Helgerud, J. Støa, E. Hoff, J.Endurance Endurance performance in long-distance running, lasting approximately 7-150 min, is 80-99% dependent.","webflow-656061eb6b4b430d7ad3fa89-adobestock-124738025-20kopi-b6e4d590efef","Maximal Strength Training Improves Running Economy in Distance  Runners",[4800],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-running-economy-in-distance-runners",{"title":4759,"description":4799},"en\u002Fblog\u002Fmaximal-strength-training-improves-running-economy-in-distance-runners","bPd5N8uDp061Mwo7KqWofNSnGRbTniZ1lihJLmGcDL0",{"id":4809,"title":4810,"alternate":4811,"blogIndex":107,"body":4813,"canonical":107,"description":4856,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":4857,"heroImageAlt":4858,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4858,"heroTitleClass":107,"images":4859,"language":117,"layoutIntent":220,"meta":4860,"navigation":121,"noindex":109,"ogImage":107,"path":4861,"publishedAt":107,"readingTime":107,"sections":107,"seo":4862,"stem":4863,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4864},"pages\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-work-economy-rate-of-force-development-and-maximal-strength-more.md","Maximal strength training improves work economy, rate of force",{"en":4812,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-work-economy-rate-of-force-development-and-maximal-strength-more",{"type":101,"value":4814,"toc":4854},[4815,4824,4827,4830,4837,4840,4843,4848],[136,4816,4817,4818,680,4821],{},"Heggelund, J. Fimland, M. ",[306,4819,739],{"href":683,"rel":4820},[310],[306,4822,2340],{"href":677,"rel":4823},[310],[136,4825,4826],{},"During endurance performances it is generally thought that by spending as little energy (oxygen) as possible at a given speed, an individual can either save energy or increase speed and thus improve the endurance performance. This distinct determinant of endurance performance, termedwork economy, distinguishes individuals with similar maximal oxygen uptakes (VO₂max). The poor work economy seen in many patients is oftena limiting factor for endurance performances necessary for daily living.",[136,4828,4829],{},"Resistance training can improves work economy and endurance performance. Beneficial results are found in athletes and patients, after interventions ranging from explosive plyometric training with low loads to explosive maximal strength training with high load (MST). However, some studies fail to demonstrate improved work economy even though maximalstrength improves. High volume or multiexercise protocols did not improve work economy and combining strength, hypertrophic and power training methods in the same intervention did not improve endurance performance.",[136,4831,4832,4833,4836],{},"To improve maximal strength and rate of force development (RFD), it is beneficial to apply a program using heavy loads ",[498,4834,4835],{},"85 % of one repetition maximum (1RM)",", few repetitions, maximal mobilization of force in the concentric part of the movement and long resting periods ( 2 min).",[136,4838,4839],{},"The aim of this study was to compare MST with equal training volume (kg x sets x repetitions) with conventional strength training (CON, «bodybuilding”) primarily with regard to work economy, and second one repetition maximum (1RM) and rate of force development (RFD) of single leg knee extension. In an intraindividual design, one leg was randomized to knee-extension MST (4 or 5RM) and the other leg to CON (3 x 10RM) three times per week for 8 weeks. MST was performed with maximal concentric mobilization of force while CON was performed with moderate velocity.",[136,4841,4842],{},"Eight untrained or moderately trained men (average 26 years) completed the study. From pre- to post-test the MST and CON improved work economy with 31 % and 18 %, respectively. MST improved 1RM and RFD with 50 %  and 155 % respectively whereas CON improved 1RM and RFD with 35 % and 83 %, respectively.",[136,4844,4845,4847],{},[274,4846,772],{},": Eight weeks of MST is much more effective than “bodybuilding” for untrained and moderately trained men in improving work economy, maximal strength and RFD. Training with high loads, few repetitions and maximal mobilization of force in the concentric action is therefore recommended for vast improvements of these parameters, important for performance in athletic- and daily life activities.",[136,4849,709,4850],{},[306,4851,4852],{"href":4852,"rel":4853},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F23307029\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4855},[],"Heggelund, J. Fimland, M. Helgerud, J. Hoff, J. During endurance performances it is generally thought that by spending as little energy (oxygen).","webflow-65605f24e4115437ac93b446-adobestock-323108494-20kopi-15921761f6f6","Maximal strength training improves work economy,  rate of force development and maximal strength more  than conventional strength training",[4857],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmaximal-strength-training-improves-work-economy-rate-of-force-development-and-maximal-strength-more",{"title":4810,"description":4856},"en\u002Fblog\u002Fmaximal-strength-training-improves-work-economy-rate-of-force-development-and-maximal-strength-more","XSznjck3kYqvE8AGKrtwCi4QC4FnOd0Iek_QiQ2b2Wc",{"id":4866,"title":4867,"alternate":4868,"blogIndex":107,"body":4870,"canonical":107,"description":4910,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":4911,"heroImageAlt":4912,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4912,"heroTitleClass":107,"images":4913,"language":117,"layoutIntent":220,"meta":4914,"navigation":121,"noindex":109,"ogImage":107,"path":4915,"publishedAt":107,"readingTime":107,"sections":107,"seo":4916,"stem":4917,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4918},"pages\u002Fen\u002Fblog\u002Fmaximal-strength-training-in-patients-with-parkinsons-disease-impact-on-efferent-neural-drive-force.md","Maximal strength training in patients with Parkinson's disease",{"en":4869,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmaximal-strength-training-in-patients-with-parkinsons-disease-impact-on-efferent-neural-drive-force",{"type":101,"value":4871,"toc":4908},[4872,4887,4890,4893,4896,4899,4902],[136,4873,4874,4877,4878,4882,4883,4886],{},[306,4875,739],{"href":683,"rel":4876},[310],",  Thomsen, S. ",[306,4879,4881],{"href":677,"rel":4880},[310],"J. Hoff, J.","Strandbråten, A. Leivseth, G. Unhjem, R. [Wang, E](",[306,4884,672],{"href":672,"rel":4885},[310],"_ id=36314990).",[136,4888,4889],{},"Parkinson’s disease (PD) is a progressive degenerative disorder of the nervous system, originating from the brain. Patients with PD display profound reductions in maximal muscle strength and rate of force development (RFD). In addition, PD patients suffer from functional disability, impaired work economy, and increased risk of falls and fracture.",[136,4891,4892],{},"Maximal strength training (MST), carried out at ~90% of one repetition maximum (1RM) with maximal intended concentric contraction velocity, istailored to target the nervous system and shown to be more effective in improving strength than conventional strength training carried out at ~70 –75% of 1RM. MST-induced improvements in strength are shown to be accompanied by enhanced neural drive to maximally contracting musculature in both young and old individuals and in other patient groups with neurological disorders. Ultimately, improvements in lower extremity strength following MST are typically shown to result in improved physical function.",[136,4894,4895],{},"The aim of the present study was to investigate if MST could improve the effects of conventional treatment of PD patients, consisting of physical activity with low-to-moderate intensity. We randomly assigned 22 PD patients to conventional rehabilitation with or without maximal strength training (MST) performed as leg press and chest press at ~90% of one repetition maximum (1RM), five times per week for 4 weeks.",[136,4897,4898],{},"Results revealed that only MST improved 1RM leg press and chest press, plantar flexion maximal voluntary contraction, and RFD. These improvements were accompanied by an increased neural drive to maximally contracting musculature, improved stair climbing, timed up andgo, and self-perceived improvement in health and social activities functioning. No changes were observed in the control group.",[136,4900,4901],{},"Conclusion:  The present study demonstrates that 4 weeks of MST may effectively improve skeletal muscle strength, neural drive, and functional performance in elderly PD patients. In contrast, the present regime of conventional physical treatment did not alter these measures, and questions the effectiveness of traditional rehabilitation exercises. These findings advocate that high-intensity strength training should be implemented as an adjunct therapy in the rehabilitation of PD. Not only may MST improve neuromuscular performance, it may also attenuate functional impairments typically reported in this population.",[136,4903,709,4904],{},[306,4905,4906],{"href":4906,"rel":4907},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F32790593\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4909},[],"Helgerud, J, Thomsen, S. J. Hoff, J.Strandbråten, A. Leivseth, G. Unhjem, R.","webflow-6560660aa4ea5b45ca3e238e-adobestock-347679521-20kopi-5f85348dbd2d","Maximal strength training in patients with Parkinson’s disease:  impact on efferent neural drive, force-generating capacity, and  functional performance",[4911],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmaximal-strength-training-in-patients-with-parkinsons-disease-impact-on-efferent-neural-drive-force",{"title":4867,"description":4910},"en\u002Fblog\u002Fmaximal-strength-training-in-patients-with-parkinsons-disease-impact-on-efferent-neural-drive-force","cqhzOrZbkL6dNgr5MdwBBjkdnirf68C-cpiypH_AhVk",{"id":4920,"title":4921,"alternate":4922,"blogIndex":107,"body":4924,"canonical":107,"description":4960,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":4961,"heroImageAlt":4962,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4962,"heroTitleClass":107,"images":4963,"language":117,"layoutIntent":220,"meta":4964,"navigation":121,"noindex":109,"ogImage":107,"path":4965,"publishedAt":107,"readingTime":107,"sections":107,"seo":4966,"stem":4967,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":4968},"pages\u002Fen\u002Fblog\u002Fmaximal-strength-training-of-the-legs-in-copd-a-therapy-for-mechanical-inefficiency.md","Maximal Strength Training of the Legs in COPD: A Therapy for",{"en":4923,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmaximal-strength-training-of-the-legs-in-copd-a-therapy-for-mechanical-inefficiency",{"type":101,"value":4925,"toc":4958},[4926,4935,4938,4941,4944,4947,4952],[136,4927,4928,4931,4932],{},[306,4929,679],{"href":677,"rel":4930},[310],". Tjknnat, A. Steinshamn, S, Hkydal, M., Richardson, R. ",[306,4933,685],{"href":683,"rel":4934},[310],[136,4936,4937],{},"In a disease that impacts O2 transport, such as chronic obstructive pulmonary disease (COPD), a diminished mechanical efficiency (work\u002Foxygen consumed) would beexpected to worse the impact of this illness. There is growing evidence that a reduced mechanical efficiency often accompanies COPD. Initial evidence suggested that the increased cost of breathing associated with COPD might account for this mechanical inefficiency. However, in the wake of the recent interest in skeletal muscle changes associated with COPD, several studies have directly studied isolated locomotor muscle and have revealed reduced mechanical efficiency in these patients, which clearly is not a consequence of an increased cost of breathing.",[136,4939,4940],{},"The use of maximal strength training (MST) with an emphasis on the maximal rate of force mobilization in the concentric phase, consisting of high loads and few repetitions, has been reported to improve work economy by approximately 5–20%, even in subjects who were already exercise trained. Such potential improvements are certainly relevant to patients with COPD, who may experience both reduced O2 transport and reduced mechanical efficiency during exercise. Consequently, this study was designed to investigate whether MST can enhance mechanical efficiency during exercise in patients with COPD while also improving lung function via improvements in respiratory muscle function.",[136,4942,4943],{},"Twelve patients with COPD  were pretested and then randomly assigned to either an MST group (n= 6) or a normal activity control group (n= 6). Within each MST training session (three times per week for 8 wk), patientsperformed four sets of seated leg presses with a focus on the rate of forcedevelopment at an intensity that only allowed the performance of five repetitions.",[136,4945,4946],{},"Patients who performed MST significantly improved 1 repetition max (1-RM) on average 27%, rate of force development by 105%, mechanical efficiency by 32%, and forced expiratory volume in 1 sec (FEV1) by 22 %, whereas these variables were unchanged in the controls. Neither group changed either maximal oxygen consumption or body mass.",[136,4948,4949,4951],{},[274,4950,772],{},": The current findings reveal that because MST is minimally taxing to the ventilatory and cardiac systems, it is well suited to patients with COPD, not resulting in the normal dyspnea-associated discomfort experienced by this population during conventional exercise such as walking. This is highlighted in the current patients by the 100% compliance and completion of training in the MST group. The inclusion of MST in a cardiopulmonary rehabilitation program could result in more than30% improved mechanical efficiency. In the real world, this translates to either having the potential to perform significantly more work or to perform the same work with a reduced effort.",[136,4953,709,4954],{},[306,4955,4956],{"href":4956,"rel":4957},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F17277584\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":4959},[],"Hoff, J. Tjknnat, A. Steinshamn, S, Hkydal, M., Richardson, R. Helgerud, J.","webflow-656061921a6ba20884325ed1-adobestock-365765583-20kopi-38dc72a0be67","Maximal Strength Training of the Legs  in COPD: A Therapy for Mechanical  Inefficiency",[4961],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmaximal-strength-training-of-the-legs-in-copd-a-therapy-for-mechanical-inefficiency",{"title":4921,"description":4960},"en\u002Fblog\u002Fmaximal-strength-training-of-the-legs-in-copd-a-therapy-for-mechanical-inefficiency","Kfgm4lSpVsEWMNqnYtNsGbdwrH-cloA5mFvys6LhpOk",{"id":4970,"title":4971,"alternate":4972,"blogIndex":107,"body":4974,"canonical":107,"description":5057,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5058,"heroCta":107,"heroImage":5059,"heroImageAlt":4971,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":4971,"heroTitleClass":107,"images":5060,"language":117,"layoutIntent":220,"meta":5062,"navigation":121,"noindex":109,"ogImage":107,"path":5063,"publishedAt":107,"readingTime":107,"sections":107,"seo":5064,"stem":5065,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5066},"pages\u002Fen\u002Fblog\u002Fmotivated-by-knowledge.md","Motivated by knowledge",{"en":4973,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmotivated-by-knowledge",{"type":101,"value":4975,"toc":5054},[4976,4979,4985,4991,4996,4999,5002,5007,5013,5016,5022,5028,5031,5038],[136,4977,4978],{},"Katrine Kavli Sivertzen (29) thought the effect she got from exercising was related to the amount of time she spent working out. She was on daily hour-long runs in the pursuit of the effect, but it wasn´t showing. That was before she was introduced to Myworkout, the company that have developed Powels new workout site, powelactive.com.",[136,4980,4981,4984],{},[274,4982,4983],{},"\"I had no progress except that it became a habit for me to run every day, and gradually I began to struggle with inflammation in my calf. It got to the point where I could not stand up and put my socks on\","," she explains.",[136,4986,4987,4988],{},"When Katrine was introduced to powel active approximately one year ago, her inflammation had retreated. And already after ten weeks on our workout program, she experienced great progress. ",[274,4989,4990],{},"\"I've always had strong legs, but fallen short of breath. After I started working out with powel active I have experienced a significant improvement in both running technique, pace, strength, and last, but not least, in my endurance\".",[248,4992,4994],{"id":4993},"motivated-by-knowledge",[139,4995,4971],{},[136,4997,4998],{},"Myworkout base their training on world-renowned research, offering effective workouts that give you better health and a longer life. This is of course also implemented in powelactive.com. The training is quality assured by professors of medicine, Jan Hoff and Jan Helgerud. They are recognized for their research on 4 by 4 workouts, and work with both heart patients and athletes to help them achieve better health and reach their goals.",[136,5000,5001],{},"Katrine says she was motivated by the knowledge she acquired from powel active; how effective exercise affect her health, and how easily she can influence her health and future.",[136,5003,5004],{},[274,5005,5006],{},"\"What made me confident on 4 by 4 workout was that I quickly experienced progress. This form of exercise compared to what I did before gave me better progress, even though I spent less time exercising. It's no longer something I once was told was the most effective form of exercise, it is something I believe in and trust.\"",[2149,5008,5010],{"id":5009},"quantify-your-health",[139,5011,5012],{},"Quantify your health",[136,5014,5015],{},"In addition to effective workouts you get access to a biological age test on powelactive.com. You conduct the test on a treadmill, and it quantifies your health in a clear and understanding way. The test provides you with your biological age and your oxygen consumption, which are the best measures we have on physical health today. Recently Myworkout also newly launched an app, Myworkout 4x4, which gives you the opportunity to conduct the same test outdoor. You can log in to the app using your credentials from powelactive.com.",[136,5017,5018,5019],{},"Katrine has taken the test several times and find motivation in seeing the time she spends exercising gives results. ",[274,5020,5021],{},"\"I think it is interesting to test my health occasionally, simply because I'm curious about the progress. Exercising is a bit like in life, when I work extra hard for a period of time I expect to see results. Positive results.\"",[2149,5023,5025],{"id":5024},"long-and-healthy-life",[139,5026,5027],{},"Long and healthy life",[136,5029,5030],{},"Katrine describes herself as a lover of life, and she often spends time outdoors with her fiancée on weekends, in addition to the regular workout sessions during the week. She cares about her health, and not just her own health. With an active lifestyle and the knowledge she has gained through powelactive.com she can achieve her goals and live a long and disease free life.",[234,5032,5033],{},[136,5034,5035],{},[274,5036,5037],{},"I plan to be a mother one day, and I want for my children what my parents wanted for me, a physically active and healthy childhood. We only live once, and I want my life to be long and healthy",[136,5039,5040,304,5042,304,5047,304,5049],{},[139,5041,303],{},[306,5043,304,5045],{"href":308,"rel":5044},[310],[139,5046,313],{},[139,5048,316],{},[306,5050,304,5052],{"href":319,"rel":5051},[310],[139,5053,323],{},{"title":104,"searchDepth":105,"depth":105,"links":5055},[5056],{"id":4993,"depth":327,"text":4971},"We only live once, and I want my life to be long and healthy. - We only live once, and I want my life to be long and healthy.","- We only live once, and I want my life to be long and healthy.","webflow-65ba3d289952234bda8bafa9-62b315b3a32fe93021043392-katrine-1-scaled-5b1-5d-45f7371d3d3c",[5059,5061],"webflow-62b315b3a32fe93021043392-katrine-1-scaled-386bce485842",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmotivated-by-knowledge",{"title":4971,"description":5057},"en\u002Fblog\u002Fmotivated-by-knowledge","2e-X1Moh-Wq7HTzvzYYfP0S1W9nJoinlalj0QmRqBsI",{"id":5068,"title":5069,"alternate":5070,"blogIndex":107,"body":5072,"canonical":107,"description":5199,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5199,"heroCta":107,"heroImage":5088,"heroImageAlt":5069,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5069,"heroTitleClass":107,"images":5200,"language":117,"layoutIntent":220,"meta":5202,"navigation":121,"noindex":109,"ogImage":107,"path":5203,"publishedAt":107,"readingTime":107,"sections":107,"seo":5204,"stem":5205,"tag":77,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5206},"pages\u002Fen\u002Fblog\u002Fmyworkout-announces-the-qaly-barometer.md","Myworkout announces the QALY barometer",{"en":5071,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fmyworkout-announces-the-qaly-barometer",{"type":101,"value":5073,"toc":5197},[5074,5081,5084,5089,5094,5098,5110,5114,5132,5136,5142,5155,5157,5172,5182,5185,5188,5191],[136,5075,5076,5077,5080],{},"**Published: 28.05.2024 **This innovation is designed to encourage participation, increase activity levels, and highlight health benefits, featuring a real-time dashboard that tracks ",[139,5078,5079],{},"Quality Adjusted Life Years (QALYs)"," gained through participation in Myworkout’s activity campaigns.",[136,5082,5083],{},"Myworkout technology already measures participants' fitness capacity with scientific precision—without the need for heart rate monitors or chest straps. Now, we’re taking it a step further by calculating QALYs at the group level, providing a direct measure of improved heart health in the population.",[136,5085,2423,5086],{},[306,5087],{"href":5088},"webflow-6655fe568fb9fc7afba5a119-dashb-cd0298b71ac3",[136,5090,5091],{},[274,5092,5093],{},"First Application: Optime Challenge 2024 on Telen.no. For the first time, the QALY Barometer was used in connection with the Optime Challenge campaign held in 2024, featured on Telen.no. This marks a major milestone in making health impact data more accessible and actionable.",[2149,5095,5097],{"id":5096},"a-vision-for-the-future","A vision for the future",[234,5099,5100],{},[136,5101,5102,5107],{},[139,5103,5104],{},[274,5105,5106],{},"\"Our vision is to save the world from inactivity; it’s about empowering people to live healthier and more sustainable lives—or simply to have more life,\" - Knut Løkke",[274,5108,5109],{},"“By making these insights available to the public, we hope to educate people on the power of research-based exercise and drive positive societal change—reducing healthcare costs and improving quality of life for all.”",[2149,5111,5113],{"id":5112},"technological-innovation-and-expert-collaboration","Technological innovation and expert collaboration",[136,5115,1073,5116,5123,5124,5127,5128,5131],{},[139,5117,5118,5119,5122],{},"QALY Barometer ",[139,5120,5121],{},"is the result of a collaboration with top researchers, including"," Professors Jan Hoff and Jan Helgerud",", pioneers in the field of ",[139,5125,5126],{},"exercise as medicine",". This innovation represents a breakthrough in ",[139,5129,5130],{},"visualizing the health benefits of high-intensity exercise",", helping individuals and organizations understand the tangible impact of increased physical activity.",[2149,5133,5135],{"id":5134},"applications-and-availability","Applications and availability",[136,5137,1073,5138,5141],{},[139,5139,5140],{},"QALY Barometer"," can be seamlessly integrated into:",[411,5143,5144],{},[155,5145,5146,5147,5154],{},"**Online newspapers **- **Mobile apps **- **Public screens **This accessibility allows ",[139,5148,5149,5150,5153],{},"companies, municipalities, and organizations worldwide ",[139,5151,5152],{},"to launch"," customized health campaigns"," tailored to the needs of their communities—leading to measurable, positive changes in public health.",[2149,5156,2798],{"id":2797},[136,5158,5159,5160,5163,5164,5167,5168,5171],{},"Founded on ",[139,5161,5162],{},"scientific research principles",", Myworkout is a leader in ",[139,5165,5166],{},"health technology innovation",". With a mission to make evidence-based exercise accessible to everyone, our app ",[139,5169,5170],{},"Myworkout GO"," empowers users from all backgrounds to achieve their wellness goals efficiently and sustainably.",[234,5173,5174],{},[136,5175,5176],{},[306,5177,5179],{"href":1159,"rel":5178},[310],[139,5180,5181],{},"Join us in transforming public health—one QALY at a time.",[136,5183,5184],{},"For media inquiries, please contact:",[136,5186,5187],{},"Knut Løkke",[136,5189,5190],{},"CEO",[136,5192,5193],{},[306,5194,5196],{"href":5195},"mailto:Knut@myworkout.no","Knut@myworkout.no",{"title":104,"searchDepth":105,"depth":105,"links":5198},[],"Myworkout AS, a leading innovator in research-based health technology, launches its groundbreaking QALY barometer.",[5088,5201],"webflow-6655fe568fb9fc7afba5a119-dashb-daa3b538601d",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fmyworkout-announces-the-qaly-barometer",{"title":5069,"description":5199},"en\u002Fblog\u002Fmyworkout-announces-the-qaly-barometer","3eUW8qJ64czbFc5WlVciz-25hqdXS7eMV4IDpZXcQjE",{"id":5208,"title":5209,"alternate":5210,"blogIndex":107,"body":5212,"canonical":107,"description":5299,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":5300,"heroImageAlt":5209,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5209,"heroTitleClass":107,"images":5301,"language":117,"layoutIntent":220,"meta":5302,"navigation":121,"noindex":109,"ogImage":107,"path":5303,"publishedAt":107,"readingTime":107,"sections":107,"seo":5304,"stem":5305,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5306},"pages\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease.md","Clinical treatment of Parkinson's Disease",{"en":5211,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease",{"type":101,"value":5213,"toc":5296},[5214,5218,5221,5225,5228,5231,5235,5238,5244,5247,5252,5256,5264,5267,5272,5277,5281,5284,5287,5292],[2277,5215,5217],{"id":5216},"parkinsons-disease","Parkinson's disease",[136,5219,5220],{},"Parkinson's disease attacks the nervous system, which in turn affects the affected person's ability to move their own body. It can cause a form of muscle stiffness and tremors. So far, no one has cracked the code on why Parkinson's occurs, but researchers are understanding more and more about this complex disease.",[2277,5222,5224],{"id":5223},"prevalence-of-parkinsons","Prevalence of Parkinson's",[136,5226,5227],{},"In Norway, there are approximately 8,000 people diagnosed with Parkinson's disease. Worldwide, it is estimated that 200 out of a million people have this disease. The incidence increases with age.\nOne of those affected is Morten Karlsen (56) who has followed the Parkinson's program at Treningsklinikken in Trondheim. Another who has participated in the exercise clinic is Kjell Stokke (75).",[136,5229,5230],{},"For context, TreningsKlinikken is a private exercise clinic powered by Myworkout.",[2277,5232,5234],{"id":5233},"the-parkinsons-program-at-the-myworkouts-exercise-clinic-treningsklinikken","The Parkinson's program at the Myworkout's exercise clinic (TreningsKlinikken)",[136,5236,5237],{},"Kjell Stokke (75) was diagnosed with Parkinson's disease at the age of 67. By chance, he saw Treningsklinikken mentioned in the Adresseavisen newspaper and that patients with his diagnosis were now wanted at the clinic for treatment with exercise as medicine. He was then referred by his doctor.",[136,5239,5240,5243],{},[274,5241,5242],{},"\"It was nice to come to Treningsklinikken. It's clear that it can be difficult to attend fairly heavy training sessions four days a week for four weeks. But I experienced good progress in both fitness and strength. This also had a lot to do with my balance. It became easier and easier to keep my balance on the treadmill.","\" - Kjell Stokke (75).",[136,5245,5246],{},"The program is set up as Kjell describes. 4 sessions a week consisting of strength training with a focus on maximum strength and explosiveness as well as fitness, for 4 weeks.",[136,5248,5249],{},[274,5250,5251],{},"\"It's really nice to participate in organized training as it was at Treningsklinikken. There was registration of attendance and the results of the training, which was inspiring. I find that self-training without follow-up is easy to de-prioritize; I often let other things get in the way of training. It's crucial to have set times and people who make sure I show up, which inspires me to exercise. I wish that, together with Treningsklinikken, a binding training program was set up after the 4 weeks, with follow-up by Treningsklinikken. That would be inspiring. It's harder to achieve this on your own.\"",[1025,5253,5255],{"id":5254},"new-findings-on-parkinsons-in-practice","New findings on Parkinson's in practice",[136,5257,5258,5263],{},[306,5259,5262],{"href":5260,"rel":5261},"https:\u002F\u002Fjournals.physiology.org\u002Fdoi\u002Ffull\u002F10.1152\u002Fjapplphysiol.00208.2020",[310],"A new study first published on August 13, 202","0 shows that maximum strength training on the extensor apparatus in the legs (performed as a squat\u002Fleg press) and the chest muscles (performed as a chest press) increases the ability to develop strength. This means that physical performance and nerve signal strength are improved by maximal strength training.",[136,5265,5266],{},"This in turn means that patients with Parkinson's disease who receive this type of exercise as part of their medication cope better with everyday life. The study shows that patients with this type of training improved their strength development capacity and ability to climb stairs, get up from a chair and walk. It is precisely this study that the Myworkout and TreningsKlinikken bases its offer to Parkinson's patients on.",[136,5268,5269],{},[274,5270,5271],{},"\"The rehabilitation program for people with Parkinson's disease is an outpatient program with 3-4 training sessions a week for one month. The content is mainly effective endurance and strength training with a focus on anti-Parkinsonian movements. In addition, outdoor training and education about exercise and Parkinson's disease are provided. To be referred to us at the Exercise Clinic, you must be referred via your GP and RVE or via a neurologist from St. Olav's Hospital. An exercise plan is drawn up and a therapist follows up with each individual.\"",[411,5273,5274],{},[155,5275,5276],{},"Karen Schei, physiotherapist and exercise physiologist at Treningsklinikken.",[2149,5278,5280],{"id":5279},"after-the-clinic-program","After the clinic program",[136,5282,5283],{},"For Kjell Stokke (75), his stay at the TreningsKlinikken was useful, but it has been difficult to maintain his training on his own.",[136,5285,5286],{},"This is also consistent with the clinic's experience with this patient group:",[136,5288,5289],{},[274,5290,5291],{},"\"After a completed rehabilitation program, we see that the participants are more confident in training, have learned effective training methods for strength and fitness and how to make a progression in the training work. Focus on fast and explosive movements, long stride length, upper body rotation and arm swing. Some focus more on balance and functional movements than others. For some, being in a gym is a new experience and feels like a new and harmless situation. At the end of the rehabilitation period, participants are advised to continue training with a base of strength and fitness, but with fewer workouts than in the rehabilitation program. Others are recommended to continue training in organized forms to receive more follow-up.\"",[411,5293,5294],{},[155,5295,5276],{},{"title":104,"searchDepth":105,"depth":105,"links":5297},[5298],{"id":5254,"depth":105,"text":5255},"Parkinson's diseaseParkinson's disease attacks the nervous system, which.","webflow-6542c157810bb96a6c0a7abe-adobestock-337726245-20kopi-5725c52317f1",[5300],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease",{"title":5209,"description":5299},"en\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease","H7_eShaqgEqeLL0sW4ULnBprkTsODieREeAeky6N9lM",{"id":5308,"title":5309,"alternate":5310,"blogIndex":107,"body":5312,"canonical":107,"description":5489,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5490,"heroCta":107,"heroImage":5491,"heroImageAlt":5492,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5492,"heroTitleClass":107,"images":5493,"language":117,"layoutIntent":220,"meta":5494,"navigation":121,"noindex":109,"ogImage":107,"path":5495,"publishedAt":107,"readingTime":107,"sections":107,"seo":5496,"stem":5497,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5498},"pages\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease-2.md","New Findings in Clinical Treatment of Parkinson's Disease",{"en":5311,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease-2",{"type":101,"value":5313,"toc":5484},[5314,5320,5323,5334,5349,5355,5358,5364,5371,5386,5392,5420,5429,5437,5442,5448,5451,5454,5457,5464,5472,5478],[1025,5315,5317],{"id":5316},"what-is-parkinsons-disease",[139,5318,5319],{},"What Is Parkinson’s Disease?",[136,5321,5322],{},"Parkinson’s disease affects the nervous system, gradually impairing a person’s ability to control movement. Symptoms often include muscle stiffness and tremors. While the root cause remains unknown, researchers are uncovering more about the complexities of the condition every year.",[136,5324,5325,5326,5333],{},"**Parkinson’s in Numbers **In Norway, approximately ",[139,5327,5328,5329,5332],{},"8,000 people ",[139,5330,5331],{},"live with a Parkinson’s diagnosis. Globally, the prevalence is about"," 200 per million people",", with incidence increasing with age.",[136,5335,5336,5337,5344,5345,5348],{},"Two of those living with the condition are ",[139,5338,5339,5340,5343],{},"Morten Karlsen (56) ",[139,5341,5342],{},"and"," Kjell Stokke (75)",", both of whom have participated in the ",[139,5346,5347],{},"Parkinson’s program at Myworkout’s Exercise Clinic"," in Trondheim.",[248,5350,5352],{"id":5351},"training-as-medicine-the-parkinsons-program",[139,5353,5354],{},"Training as Medicine: The Parkinson’s Program",[136,5356,5357],{},"Kjell Stokke was diagnosed with Parkinson’s at age 67. By chance, he came across an article in the local paper about the clinic’s unique training-based approach to Parkinson’s rehabilitation — and how they were seeking patients for participation. With his doctor’s referral, he joined the program.",[136,5359,5360,5361],{},"“It felt good to come to Treningsklinikken. Sure, the training was demanding — four sessions a week for four weeks — but I saw real progress in both strength and endurance. It also improved my balance significantly. Walking on the treadmill became easier and more stable.”\n— ",[274,5362,5363],{},"Kjell Stokke (75)",[136,5365,5366,5367,5370],{},"The program consists of ",[139,5368,5369],{},"four sessions per week",", focusing on:",[411,5372,5373,5379],{},[155,5374,5375,5378],{},[139,5376,5377],{},"Strength training"," (with emphasis on maximum strength and explosive power)",[155,5380,5381,5382,5385],{},"**Cardiovascular fitness **- ",[139,5383,5384],{},"Balance and movement exercises"," based on everyday tasks",[136,5387,5388,5389],{},"“The structured setting helped me stay committed. Attendance and results were tracked, which was motivating. Without follow-up, it’s easy to let other things get in the way. I’d love for the clinic to offer a follow-up program after the four weeks — something to keep me accountable.”\n— ",[274,5390,5391],{},"Kjell",[2149,5393,5395,5396,5399,5400,5403,5404,5407,5408,5411,5412,5415,5416,5419],{"id":5394},"what-the-research-shows-a-study-published-on-august-13-2020-shows-that-maximum-strength-training-of-the-leg-extensors-eg-squats-or-leg-press-and-chest-muscles-eg-chest-press-improves-both-muscular-power-and-neuromuscular-signaling-this-means-parkinsons-patients-who-undergo-such-training-can-improve-everyday-function-like-climbing-stairs-standing-up-from-a-chair-or-walking-more-steadily","**What the Research Shows **A study published on ",[139,5397,5398],{},"August 13, 2020",", shows that ",[139,5401,5402],{},"maximum strength training"," of the ",[139,5405,5406],{},"leg extensors"," (e.g., squats or leg press) and ",[139,5409,5410],{},"chest muscles"," (e.g., chest press) improves both ",[139,5413,5414],{},"muscular power"," and ",[139,5417,5418],{},"neuromuscular signaling",". This means Parkinson’s patients who undergo such training can improve everyday function — like climbing stairs, standing up from a chair, or walking more steadily.",[136,5421,5422,5423],{},"👉 This is the very research on which Treningsklinikken’s Parkinson program is based.\n",[306,5424,5426],{"href":5260,"rel":5425},[310],[139,5427,5428],{},"Read the full study here",[2149,5430,5432,5433,5436],{"id":5431},"a-comprehensive-rehabilitation-approach-our-outpatient-rehab-program-for-parkinsons-patients-includes-34-training-sessions-per-week-for-one-month-says-karen-schei-physiotherapist-and-exercise-physiologist-at-the-clinic","**A Comprehensive Rehabilitation Approach **“Our outpatient rehab program for Parkinson’s patients includes 3–4 training sessions per week for one month,” says ",[139,5434,5435],{},"Karen Schei",", physiotherapist and exercise physiologist at the clinic.",[136,5438,5439,5440],{},"“We focus on effective endurance and strength training, with emphasis on anti-Parkinsonian movement patterns. Patients also receive outdoor training and educational sessions on the connection between exercise and Parkinson’s. To join the program, patients need a referral from their GP (via RVE) or from a neurologist at St. Olav’s Hospital. Each participant receives a personalized exercise plan and individual follow-up.”\n— ",[274,5441,5435],{},[2149,5443,5445],{"id":5444},"after-the-clinic-a-challenge-for-many",[139,5446,5447],{},"After the Clinic: A Challenge for Many",[136,5449,5450],{},"For Kjell, the experience was invaluable — but maintaining his routine afterwards has been tough.",[136,5452,5453],{},"This is a common challenge, Karen explains:",[136,5455,5456],{},"“After completing the program, patients typically feel more confident about exercising and understand how to progress with strength and cardio training. We emphasize quick and explosive movements, long strides, upper body rotation, and arm swings. Some focus more on balance, others on functional movements. For many, being in a gym setting is new — and can be a positive, empowering experience.”",[136,5458,5459,5460,5463],{},"Post-rehab, patients are encouraged to continue training on their own — with fewer sessions, but still based on a foundation of strength and cardio work. Others are advised to join ",[139,5461,5462],{},"organized programs"," to receive continued guidance and support.",[2149,5465,5467,5468,5471],{"id":5466},"looking-ahead-kjell-stokke-plans-to-request-a-new-referral-so-he-can-return-to-clinic-this-time-for-more-structured-follow-up","**Looking Ahead **Kjell Stokke plans to ",[139,5469,5470],{},"request a new referral"," so he can return to clinic — this time, for more structured follow-up.",[136,5473,5474,5475,755],{},"Because when it comes to Parkinson’s, ",[139,5476,5477],{},"exercise really is medicine",[136,5479,5480,5481],{},"Read the full study: ",[306,5482,5260],{"href":5260,"rel":5483},[310],{"title":104,"searchDepth":105,"depth":105,"links":5485},[5486],{"id":5316,"depth":105,"text":5319,"children":5487},[5488],{"id":5351,"depth":327,"text":5354},"A new study points to something that can meaningfully improve the quality of life for people living with Parkinson's disease.","A new study points to something that can meaningfully improve the quality of life for people living with Parkinson’s disease","webflow-68528d6fe146597aaafc033a-adobestock-589928719-20copy-5439b6ccba34","New Findings in Clinical Treatment of Parkinson’s Disease 🥳",[5491],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease-2",{"title":5309,"description":5489},"en\u002Fblog\u002Fnew-findings-in-clinical-treatment-of-parkinsons-disease-2","rwvyg4yzmN5Lp3EwEBeIxR1Zy28L-1FkFcTpXxwibHE",{"id":5500,"title":5501,"alternate":5502,"blogIndex":107,"body":5504,"canonical":107,"description":5565,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":5566,"heroImageAlt":5567,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5567,"heroTitleClass":107,"images":5568,"language":117,"layoutIntent":220,"meta":5569,"navigation":121,"noindex":109,"ogImage":107,"path":5570,"publishedAt":107,"readingTime":107,"sections":107,"seo":5571,"stem":5572,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5573},"pages\u002Fen\u002Fblog\u002Fnew-research-how-to-increase-running-speed-at-lactic-acid-threshold.md","Factors Influencing Running Velocity at Lactate Threshold in Male",{"en":5503,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fnew-research-how-to-increase-running-speed-at-lactic-acid-threshold",{"type":101,"value":5505,"toc":5563},[5506,5513,5518,5522,5525,5528,5531,5535,5538,5541,5544,5547,5551,5554,5557],[136,5507,5508,5509,5512],{},"Støa, E. ",[306,5510,739],{"href":683,"rel":5511},[310],". Rønnestad, B. Hansen, J. Ellefsen, S. Støren, Ø.",[136,5514,5515],{},[274,5516,5517],{},"Factors affecting running speed on lactic acid threshold (lactate threshold) for male and female runners at different performance levels.",[2149,5519,5521],{"id":5520},"background-to-the-study","Background to the study",[136,5523,5524],{},"The main purpose of the study was to find the relationship between lactic acid threshold or lactate threshold (LT, in % of maximal oxygen uptake (VO₂max)) and running speed at LT.",[136,5526,5527],{},"A second aim was to investigate to what extent VO₂max, the oxygen cost of running (running economy), and maximal aerobic speed (MAS=VO₂max\u002Frunning economy) determine running speed at LT.",[136,5529,5530],{},"Our third aim was to investigate any differences between LT as % of VO₂max and running speed at LT between elite, national and recreational runners and to study any gender differences.",[2149,5532,5534],{"id":5533},"the-method-used","The method used",[136,5536,5537],{},"37 men and 38 women participated in the study. They were tested on VO₂max, LT, running speed at LT, and running economy.",[136,5539,5540],{},"They had an average VO₂max of 63 ml\u002Fkgxmin and an average LT running speed of 13.6 km\u002Fh.",[2149,5542,5543],{"id":1131},"Conclusion.",[136,5545,5546],{},"LT as % of VO₂max did not determine the running speed of LT. However, the product of MAS and LT strongly determined LT running speed. There were no differences between elite, national or recreational runners with respect to LT, but female runners had higher LT than male runners. Female runners at the same relative performance level as men had lower VO₂max and running speed at LT, but better running economy.",[2149,5548,5550],{"id":5549},"practical-implications","Practical implications",[136,5552,5553],{},"Our results show that training to improve running speed at LT should focus on increasing VO₂max and improving running economy. To achieve such improvements, we would recommend high-intensity aerobic interval training (e.g. 4x4min) to improve VO₂max and maximal strength training in squats (4x4 reps) to improve running economy.",[136,5555,5556],{},"Since running speed at LT is determined by MAS and not LT as a % of VO₂max, we suggest testing VO₂max and running economy rather than LT to assess training progress among competitive runners.",[136,5558,709,5559],{},[306,5560,5561],{"href":5561,"rel":5562},"https:\u002F\u002Fwww.frontiersin.org\u002Farticles\u002F10.3389\u002Ffphys.2020.585267\u002Ffull",[310],{"title":104,"searchDepth":105,"depth":105,"links":5564},[],"Støa, E. Helgerud, J. Rønnestad, B. Hansen, J. Ellefsen, S. Factors affecting running speed on lactic acid threshold (lactate threshold) for male.","webflow-6542c2230526cdd67dba1fd1-adobestock-172187462-20kopi-7ab4e69b4c6d","Factors Influencing Running Velocity at Lactate Threshold in Male and Female Runners at Different Levels of Performance",[5566],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fnew-research-how-to-increase-running-speed-at-lactic-acid-threshold",{"title":5501,"description":5565},"en\u002Fblog\u002Fnew-research-how-to-increase-running-speed-at-lactic-acid-threshold","22urYEkJ6lEBis77BWyR_9kAvkiLtlBpvd50MLwN5vs",{"id":5575,"title":5576,"alternate":5577,"blogIndex":107,"body":5579,"canonical":107,"description":5625,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5626,"heroCta":107,"heroImage":5627,"heroImageAlt":5576,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5576,"heroTitleClass":107,"images":5628,"language":117,"layoutIntent":220,"meta":5629,"navigation":121,"noindex":109,"ogImage":107,"path":5630,"publishedAt":107,"readingTime":107,"sections":107,"seo":5631,"stem":5632,"tag":77,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5633},"pages\u002Fen\u002Fblog\u002Foptime-challenge-en.md","Optime Challenge - From sickbed to public health movement",{"en":5578,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Foptime-challenge-en",{"type":101,"value":5580,"toc":5623},[5581,5584,5587,5590,5593,5596,5601,5606,5620],[136,5582,5583],{},"Optime Subsea manufactures and supplies innovative systems and solutions for the offshore industry. The company was founded in 2015 by four entrepreneurs with extensive experience from the oil and gas industry. The company has over 120 employees.",[136,5585,5586],{},"Jan Fredrik Carlsen, one of the company's founders, found that the success they experienced cost him his health when things started to move fast. Burgers and hot dogs became emergency provisions on the crash, the number of travel days kept increasing, and the company's cost-effective deepwater technology was embraced by oil and gas operators around the world. This came at a price. Stress and an unhealthy lifestyle made his body ache, his fitness disappeared and the stairs up to the second floor of Telemark Technology Park became a challenge that left him breathless.",[136,5588,5589],{},"He ended up spending eight weeks in hospital. The doctors told him that he had to change his lifestyle.",[136,5591,5592],{},"The dialog from here led to the launch of the Optime Challenge, which was primarily intended to be tested internally before the transition to 2024. All employees in Optime Subsea and Telen participated, resulting in 230 years of reduced biological age - or 230 years of increased quality of life.",[136,5594,5595],{},"A direct consequence of the Optime Challenge is that Notodden municipality and Hjartdal municipality will be the first municipalities in Norway to carry out a public health project of such a dimension as Optime Subsea has invited. The public health coordinator, sports consultant, chief medical officer and mayor form the vanguard of Notodden municipality's participation in what is developing into a public health project. Mayor Gry is the captain of the teams from the municipality's largest employer, with 1,100 people on the payroll. All 1,100 will have the opportunity to take part in the training program that starts as early as 1 February.",[411,5597,5598],{},[155,5599,5600],{},"\"We're really excited about this,\" says sports consultant Hans-Olav Johannessen, who is not looking to \"transform\" the entire municipality into marathon runners, but where the benefits are closely linked to each individual's efforts. This summer, all the builders in Notodden and Hjartdal will be invited. The Optime Challenge could then become a popular movement and a model for the rest of the country.",[136,5602,5603],{},[139,5604,5605],{},"As a partner, we get to use",[411,5607,5608,5611,5614,5617],{},[155,5609,5610],{},"Myworkout GO - a research-based tool for individual employees to get in better shape",[155,5612,5613],{},"The competition format to create engagement, recruit participants and put health in focus.",[155,5615,5616],{},"Campaign reporting to demonstrate the impact this public health campaign will have on society as a whole.",[155,5618,5619],{},"Consulting and advising on the right moves",[136,5621,5622],{},"As a partner, we are first and foremost a proud cheering squad, but also very grateful to be part of this exciting journey",{"title":104,"searchDepth":105,"depth":105,"links":5624},[],"Optime Subsea is taking a decisive step towards better health and quality of life with the Optime Challenge - an internal initiative which has so far.","Optime Subsea is taking a decisive step towards better health and quality of life with the Optime Challenge - an internal initiative which has so far resulted in an impressive 230 years reduced biological age among the employees. This public health campaign has now spread to Notodden and Hjartdal municipalities, and may become a model practice for the rest of the country.","webflow-65e9772ce034c0252f6a7fe7-skjermbilde-202024-03-07-20kl-2009-12-26-670d53d9d51b",[5627],{"seoStatus":120},"\u002Fen\u002Fblog\u002Foptime-challenge-en",{"title":5576,"description":5625},"en\u002Fblog\u002Foptime-challenge-en","66iv1NFSJHYC1X-tkECzgsHbVZ2QTfCJHUy-bC3GWHk",{"id":5635,"title":5636,"alternate":5637,"blogIndex":107,"body":5639,"canonical":107,"description":5708,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5709,"heroCta":107,"heroImage":5710,"heroImageAlt":5636,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5636,"heroTitleClass":107,"images":5711,"language":117,"layoutIntent":220,"meta":5712,"navigation":121,"noindex":109,"ogImage":107,"path":5713,"publishedAt":107,"readingTime":107,"sections":107,"seo":5714,"stem":5715,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5716},"pages\u002Fen\u002Fblog\u002Foracle-uses-myworkout.md","Oracle uses Myworkout",{"en":5638,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Foracle-uses-myworkout",{"type":101,"value":5640,"toc":5706},[5641,5645,5651,5658,5664,5670,5677,5687,5693,5699],[2277,5642,5644],{"id":5643},"training-competition-between-departments","Training competition between departments",[136,5646,2882,5647,5650],{},[274,5648,5649],{},"Over 60% of our employees signed up for the competition from all three offices. It was great, there was a lot of energy and it became a lunchtime chat. And a lot of talk about VO₂max, biological age and how much each person has trained? So it was very positive. And a lot of fun","\". Stine Andersen is Senior HR Manager at Oracle Norway and has been responsible for the inter-office training competition.",[5652,5653,5655],"h6",{"id":5654},"what-was-your-first-impression-of-myworkout",[139,5656,5657],{},"What was your first impression of Myworkout?",[136,5659,5660,5663],{},[274,5661,5662],{},"\"Initially, I was very averse to running 4x4, because I thought it was way too long. I was very skeptical, I have to say, because I don't really like running\" -"," Stine_._",[5652,5665,5667],{"id":5666},"what-do-you-think-now-that-the-competition-is-over",[139,5668,5669],{},"What do you think now that the competition is over?",[136,5671,5672,5673,5676],{},"Anders Løvøy, Nordic Communications Manager says: \"",[274,5674,5675],{},"I thought I was in a relatively good position compared to the average for my age, at least. This 4x4 program has been very good for me. I was a bit down on training, so I was a bit out of shape. It was a fantastic way to get started, and something that has given tangible and noticeable results. It was easier than I thought, and it was motivating with this app. Being able to measure against myself and see that I was making gradual progress was a motivating factor,\""," says Anders.",[136,5678,5679,5682,5683,5686],{},[274,5680,5681],{},"\"It was really exciting to see how much I could actually improve. From indoors, I've had an improvement in oxygen uptake from 54 to 62. And I notice that outside, especially when I go skiing and stuff like that, that I have more power on the uphill slopes. I'm pleasantly surprised at how positively it affected me\"",". Says Ketil Grøttum who works as Marketing Manager at Oracle Norway.",[274,5684,5685],{},"\"For me, this 4x4 training was a great opportunity to get started with my training,\""," Stine.",[5652,5688,5690],{"id":5689},"what-does-it-mean-for-oracle-as-an-employer",[139,5691,5692],{},"What does it mean for Oracle as an employer?",[136,5694,5695,5698],{},[274,5696,5697],{},"\"The positive thing is that people get fitter, healthier and feel more energized. And that will have a very good consequence for us as employers too, in that you have more energy and can perform better at work because we work in a tough working environment in terms of performance\""," Stine conclude.",[136,5700,5701,5702,755],{},"Want to know more about how you can get started with exercise at your workplace? ",[306,5703,5705],{"href":1284,"rel":5704},[310],"Book a meeting with us",{"title":104,"searchDepth":105,"depth":105,"links":5707},[],"Oracle employees receive a reduced insurance price from their insurance provider if they exercise to reduce their biological age.","Oracle employees receive a reduced insurance price from their insurance provider if they exercise to reduce their biological age. Here is the experience employees are left with after completing a training competition with Myworkout👇","webflow-6542c46ac1e69724e8cdffbe-adobestock-324714222-20kopi-b8fd716d0c7e",[5710],{"seoStatus":120},"\u002Fen\u002Fblog\u002Foracle-uses-myworkout",{"title":5636,"description":5708},"en\u002Fblog\u002Foracle-uses-myworkout","GZrzZptBnHAphBSQXo2ZOGHQOR2XX_FkBqbg_ygc8f8",{"id":5718,"title":5719,"alternate":5720,"blogIndex":107,"body":5722,"canonical":107,"description":5761,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":5762,"heroImageAlt":5763,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5763,"heroTitleClass":107,"images":5764,"language":117,"layoutIntent":220,"meta":5765,"navigation":121,"noindex":109,"ogImage":107,"path":5766,"publishedAt":107,"readingTime":107,"sections":107,"seo":5767,"stem":5768,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5769},"pages\u002Fen\u002Fblog\u002Fplantar-flexion-training-primes-peripheral-arterial-disease-patients-for-improvements-in-cardiac-fun.md","Plantar Flexion training primes peripheral arterial disease",{"en":5721,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fplantar-flexion-training-primes-peripheral-arterial-disease-patients-for-improvements-in-cardiac-fun",{"type":101,"value":5723,"toc":5759},[5724,5736,5739,5742,5745,5748,5753],[136,5725,5726,304,5729,5732,5733,4886],{},[306,5727,685],{"href":683,"rel":5728},[310],[306,5730,754],{"href":3038,"rel":5731},[310],". Mosti, M. Nordrum Wiggen, Ø. [Hoff, J](",[306,5734,747],{"href":747,"rel":5735},[310],[136,5737,5738],{},"Peripheral arterial disease (PAD) is caused by arterial narrowing in the lower extremities because of atherosclerosis and leads to thickening of the arterial wall. This inhibits blood flow to the legs, causing lactic acid formation and impaired walking ability. Symptoms of PAD may vary from intermittent claudication to pain at rest. Intermittent claudication is caused by critical leg ischemia and is the most severe symptom of PAD. Claudication is defined as pain induced by walking which is only relieved by rest. The pain appears in one or both legs during activity and mainly affects the calves, but might also be present in the but- tocks and thighs.",[136,5740,5741],{},"Physical capacity, measured as maximal oxygen consumption (VO₂max), is a more powerful predictor of mortality than other established risk factors for cardiovascular disease. Exercise training is known to improve physical capacity, reduce symptoms and slow the progression of PAD. Further, it is shown that the intensity of the training cannot be compensated for by longer duration and that training with high aerobic intensitis shown to be superior to training of low aerobic intensity. Although PAD is localized in the lower extremities it is a manifestation of systemic cardiovascular disease and it is critical to not only provoke training adaptations in peripheral muscle metabolism, but also the overall cardiovascular system. The importance of cardiovascular improvements also becomes evident by the elevated risk of cardiovascular events these patients suffer.",[136,5743,5744],{},"It has been demonstrated that maximal work performed by an isolated small skeletal muscle is not suffcient to tax the oxygen supply components of aerobic endurance. Thus, it seems likely that the calf pain which PAD patients experience restricts them from overloading the cardiovascular system when pursuing exercise training. In practical terms claudication pain in the calf may be seen as the main factor limiting physical capacity in PAD patients.",[136,5746,5747],{},"The training group (n = 10) pursued 8 weeks of high aerobic intensity plantar flexion interval training continued by 8 weeks of high aerobic intensity treadmill training. The control group (n = 11) received advice according to exercise guidelines. Treadmill VO₂max and time to exhaustion increased with 17 and 23% during the plantar flexion training period while no changes occurred in the stroke volume of the heart (SV). Following treadmill training, SV increased with 25% while treadmill VO₂max and time to exhaustion increased 10 and 16%.",[136,5749,5750,5752],{},[274,5751,772],{},": These results demonstrate that the small muscle mass in the leg may limit whole body performance and that training of the small muscle mass on each individual leg is effective for improving whole body exercise performance in PAD patients. These data also suggest that improving calf muscle limitations in PAD patients enhances further cardiovascular improvements when applying whole body exercise.",[136,5754,709,5755],{},[306,5756,5757],{"href":5757,"rel":5758},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F19238425\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":5760},[],"Helgerud, J. Wang, E. Mosti, M. Nordrum Wiggen, Ø. Hoff, J. Peripheral arterial disease (PAD) is caused by arterial narrowing in the lower extremities.","webflow-6560627271ff8103593f59e6-adobestock-491212081-20kopi-0a4e5d179bf7","Plantar Flexion training primes peripheral arterial disease patients for improvements in cardiac function",[5762],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fplantar-flexion-training-primes-peripheral-arterial-disease-patients-for-improvements-in-cardiac-fun",{"title":5719,"description":5761},"en\u002Fblog\u002Fplantar-flexion-training-primes-peripheral-arterial-disease-patients-for-improvements-in-cardiac-fun","oqE7cXtMGPZAhI6I7nsOocsURufxiwD0T2qSafJAc7A",{"id":5771,"title":5772,"alternate":5773,"blogIndex":107,"body":5775,"canonical":107,"description":5836,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5837,"heroCta":107,"heroImage":5838,"heroImageAlt":5772,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5772,"heroTitleClass":107,"images":5839,"language":117,"layoutIntent":220,"meta":5841,"navigation":121,"noindex":109,"ogImage":107,"path":5842,"publishedAt":107,"readingTime":107,"sections":107,"seo":5843,"stem":5844,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5845},"pages\u002Fen\u002Fblog\u002Fpowel-is-the-first-company-in-the-world.md","Powel is the first company in the world",{"en":5774,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fpowel-is-the-first-company-in-the-world",{"type":101,"value":5776,"toc":5830},[5777,5780,5786,5789,5798,5808,5811,5814,5817,5820,5824],[136,5778,5779],{},"In December 2014 Myworkout had just been granted financial support from Innovation Norway to start an IRD project with Powel. The projects goal was to improve the endurance and strength of the company employees. The project is now completed, and last week Powel launched the new workout solution to all their employees in seven different countries.",[248,5781,5783],{"id":5782},"pilot-project",[139,5784,5785],{},"Pilot Project",[136,5787,5788],{},"The entire project with Powel started with a pilot group from their Trondheim Office. The participants took a biological age test and were then handed a workout program that ´s based on 25 years of research from the Norwegian University of Science and Technology (NTNU).The program lasted for ten weeks, and the participants were told that they could get a reduction of ten years in biological age if they conducted the program.",[136,5790,5791,5794,5795],{},[274,5792,5793],{},"\"The result was better than promised for some.\"I've gone from 57 to 23 years in biological age, and I have increased my oxygen consumption from 34.3 to 48.5. It is an amazing improvement.\""," –",[274,5796,5797],{},"Øystein Sæther, CFO of Powel, after ten weeks on Myworkouts workout program.",[248,5799,5801,5802,5807],{"id":5800},"more-life-exercise-gives-more-life-and-it-provides-a-win-win-effect-for-the-employees-a-better-health-equals-more-energy-and-a-healthier-and-longer-life-the-company-on-the-other-hand-saves-money-and-could-potentially-increase-earnings-by-having-more-efficient-employees-knut-løkke-says-when-asked-why-a-company-should-offer-exercise-to-their-employees","**More life **- Exercise gives ",[139,5803,5804],{},[274,5805,5806],{},"more life",", and it provides a win-win effect. For the employees, a better health equals more energy and a healthier and longer life. The company, on the other hand, saves money and could potentially increase earnings by having more efficient employees, Knut Løkke says when asked why a company should offer exercise to their employees.",[136,5809,5810],{},"Powel has offices and employees in several countries and is therefore dependent on an international exercise platform. In addition, it varies how much workout equipment the employees have access to, therefore they should be offered exercise that don´t demand access to a fully equipped gym.",[136,5812,5813],{},"An important factor for Powel is that they offer exercise based on knowledge and research, and that even the inactive employees is motivated to be more active.- We care about our employee’s health, which basically is every employee's own responsibility.",[136,5815,5816],{},"However, we think we will get a positive response if we facilitate to motivate our employees to take care of their own health, the CEO of Powel, Bård Benum, says.- That´s why we invest through this project, because it is both knowledge and solutions we believe will motivate our employees to take care of their health, he continues.",[136,5818,5819],{},"The result of the project is an international exercise platform and an app, which both aim to provide all employees of Powel more life: more life in terms of better health, increased energy and a longer life without disease and injuryInformation about our exercise program and expected results: Seven years reduced biological age corresponds statistically to: 5% increased productivity at work 3-4 days reduced sick leave per employee per year 25-35% reduced risk of developing age and lifestyle related disease and premature death.",[1025,5821,5823],{"id":5822},"are-you-ready-to-fight-sick-leaves-and-increase-productivity","Are you ready to fight sick leaves and increase productivity?",[136,5825,5826,1287],{},[306,5827,5829],{"href":1284,"rel":5828},[310],"Book a meeting with us today",{"title":104,"searchDepth":105,"depth":105,"links":5831},[5832,5833,5835],{"id":5782,"depth":327,"text":5785},{"id":5800,"depth":327,"text":5834},"**More life **- Exercise gives more life, and it provides a win-win effect. For the employees, a better health equals more energy and a healthier and longer life. The company, on the other hand, saves money and could potentially increase earnings by having more efficient employees, Knut Løkke says when asked why a company should offer exercise to their employees.",{"id":5822,"depth":105,"text":5823},"\"Powel is actually the first company in the world to take part in a scientific based commercial solution that provides employees with longer and healthier.","\"Powel is actually the first company in the world to take part in a scientific based commercial solution that provides employees with longer and healthier lives.\" – CEO of Myworkout, Knut Løkke, December 2014.","webflow-65ba3d0e654656fc51779990-62b315b23b96c056dfb0cf02-katrine-og-oystein-2-scaled-5b1-5d-11fac369d7ed",[5838,5840],"webflow-62b315b23b96c056dfb0cf02-katrine-og-oystein-2-scaled-6815b78df1f1",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fpowel-is-the-first-company-in-the-world",{"title":5772,"description":5836},"en\u002Fblog\u002Fpowel-is-the-first-company-in-the-world","KOAqEpoZv6GqPwKP_Hl3u_qbtqpmD6AhILHXy_aVMIw",{"id":5847,"title":5848,"alternate":5849,"blogIndex":107,"body":5852,"canonical":107,"description":5896,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":5897,"heroCta":107,"heroImage":5898,"heroImageAlt":5899,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5899,"heroTitleClass":107,"images":5900,"language":117,"layoutIntent":107,"meta":5901,"navigation":121,"noindex":109,"ogImage":107,"path":5902,"publishedAt":107,"readingTime":107,"sections":107,"seo":5903,"stem":5904,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":5905},"pages\u002Fen\u002Fblog\u002Fprediction-of-vo2max-from-submaximal-exercise-using-the-smartphone-application-myworkout-go.md","Prediction of VO₂max From Submaximal Exercise Using Myworkout GO",{"en":5850,"nb-NO":5851},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fprediction-of-vo2max-from-submaximal-exercise-using-the-smartphone-application-myworkout-go","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Fpredikasjon-av-vo2max-fra-submaksimal-trening-ved-a-bruke-appen-myworkoutgo",{"type":101,"value":5853,"toc":5893},[5854,5868,5871,5874,5877,5880,5884,5887],[136,5855,5856,2271,5860,2271,5864],{},[306,5857,5859],{"href":5858},"\u002Fen\u002Fabout-us\u002Fjan-helgerud","Jan Helgerud",[306,5861,5863],{"href":5862},"\u002Fen\u002Fabout-us\u002Fhavard-haglo","Håvard Haglo",[306,5865,5867],{"href":5866},"\u002Fen\u002Fabout-us\u002Fjan-hoff","Jan Hoff",[136,5869,5870],{},"Physical inactivity is one of the leading health problems in the world. Exercise is important for rehabilitation, to enhance health, and for health maintenance, in addition to its role in conditioning for competitive sports. Robust evidence shows that low levels of cardiorespiratory fitness (CRF) are associated with a high risk of cardiovascular disease and all-cause mortality.  CRF typically assessed by directly measuring maximal oxygen consumption (VO₂max), is a potentially stronger predictor of mortality than established risk factors such as smoking.",[136,5872,5873],{},"This study aimed to determine the accuracy of using a smartphone and the application Myworkout GO for submaximal prediction of VO₂max.",[136,5875,5876],{},"Participants included 162 healthy volunteers: 58 women and 104 men (17-73 years old). The study consisted of 3 experimental tests randomizedto 3 separate days. One-day VO₂max was assessed with direct measurement of maximal oxygen consumption (“Gould standard”) with the participant walking or running on the treadmill. On the 2 other days, the application Myworkout GO used standardized high aerobic intensity interval training (HIIT, 4x4 min) on the treadmill to predict VO₂max.",[136,5878,5879],{},"There were no significant differences between directly measured VO₂max compared with the VO₂max predicted by Myworkout GO (mean 50 mL\u002Fkg\u002Fmin). The direct and predicted VO₂max values were highly correlated and with a standard error of the estimate of 2 mL\u002Fkg\u002Fmin, with no sex differences.",[1025,5881,5882],{"id":1131},[274,5883,772],{},[136,5885,5886],{},"Myworkout GO accurately calculated VO₂max, with an standard error of 4.5% in the total group. The submaximal HIIT session (4 x 4 minutes) incorporated in the application was tolerated well by the participants. We present health care providers and their patients with an accurate and practical version of health risk estimation. This might increase physical activity and improve exercise habits in the general population.",[136,5888,5480,5889],{},[306,5890,5891],{"href":5891,"rel":5892},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F35925653\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":5894},[5895],{"id":1131,"depth":105,"text":772},"Validation study showing Myworkout GO accurately predicts VO₂max from submaximal 4x4 interval sessions, enabling practical fitness risk assessment","Validation Study of a Digital Health Method","webflow-iphone-xs-max-mockup-featuring-a-woman-listening-to-music-24800-1-kopi","Prediction of VO₂max From Submaximal Exercise Using the Smartphone Application Myworkout GO",[],{},"\u002Fen\u002Fblog\u002Fprediction-of-vo2max-from-submaximal-exercise-using-the-smartphone-application-myworkout-go",{"title":5848,"description":5896},"en\u002Fblog\u002Fprediction-of-vo2max-from-submaximal-exercise-using-the-smartphone-application-myworkout-go","MWK_zW9hSrEhNIH5OIAZhvUJHrJg11A0SE4o8fP0Frg",{"id":5907,"title":5908,"alternate":5909,"blogIndex":107,"body":5912,"canonical":107,"description":6097,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6098,"heroCta":107,"heroImage":6099,"heroImageAlt":5908,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":5908,"heroTitleClass":107,"images":6100,"language":117,"layoutIntent":220,"meta":6102,"navigation":121,"noindex":109,"ogImage":107,"path":6103,"publishedAt":107,"readingTime":107,"sections":107,"seo":6104,"stem":6105,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6106},"pages\u002Fen\u002Fblog\u002Freduced-his-biological-age-with-40-years.md","Reduced his biological age with 40 years",{"en":5910,"nb-NO":5911},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Freduced-his-biological-age-with-40-years","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Ffikk-myworkout-fra-jobben-trente-seg-fra-67-til-23-ar",{"type":101,"value":5913,"toc":6087},[5914,5920,5931,5942,5948,5955,5969,5972,5978,5981,5988,5991,5997,6000,6003,6014,6020,6027,6044,6050,6065,6071],[136,5915,506,5916,5919],{},[274,5917,5918],{},"When I first heard about Myworkout and Powel Active, I wasn’t sure it would make a difference,","” Øystein admits. “_ But it was exciting to try something new — and I think a focus on health at work is really important_.”",[248,5921,5923,5924,5930],{"id":5922},"motivation-through-a-wake-up-call-before-starting-his-new-routine-øystein-took-a-health-test-that-measured-his-biological-age-and-oxygen-uptake-vomax-two-of-the-strongest-indicators-of-physical-health","**Motivation Through a Wake-Up Call **Before starting his new routine, Øystein took a health test that measured his ",[139,5925,5926,5927,5929],{},"biological age ",[139,5928,5342],{}," oxygen uptake (VO₂max)"," — two of the strongest indicators of physical health.",[136,5932,5933,5934,5941],{},"The result shocked him.\nHis biological age came out at ",[139,5935,5936,5937,5940],{},"67 ",[139,5938,5939],{},"—"," 11 years older"," than his real age.",[136,5943,506,5944,5947],{},[274,5945,5946],{},"I felt like a pensioner,","” he says. “_ But honestly, it gave me the motivation I needed to make a change._”",[248,5949,5951,5952,5954],{"id":5950},"from-doubt-to-discipline-the-test-øystein-took-was-developed-from-over-25-years-of-research-and-is-now-available-through-myworkout-go-an-app-that-lets-anyone-measure-their-vomax-easily-and-safely-indoors-or-outdoors","**From Doubt to Discipline **The test Øystein took was developed from over 25 years of research and is now available through ",[139,5953,5170],{}," — an app that lets anyone measure their VO₂max easily and safely, indoors or outdoors.",[136,5956,5957,5958,5961,5962,5415,5965,5968],{},"With guidance from the program, Øystein began a ",[139,5959,5960],{},"10-week training plan",", performing two weekly sessions built around ",[139,5963,5964],{},"4x4 intervals",[139,5966,5967],{},"4x4 strength training"," — short, high-intensity workouts designed for measurable impact.",[136,5970,5971],{},"He kept at it, week after week.",[248,5973,5975],{"id":5974},"the-result-40-years-younger",[139,5976,5977],{},"The Result: 40 Years Younger",[136,5979,5980],{},"When Øystein retook the test after 10 weeks, he was nervous. The nerves didn’t last long.",[136,5982,5983,5984,5987],{},"His new biological age: ",[139,5985,5986],{},"27",".\nA 40-year reversal.",[136,5989,5990],{},"“It was a feeling of happiness that hit me when I saw the result,” he says. “I’d lost weight, had more energy — even hunting trips felt easier. I was in much better shape.”",[248,5992,5994],{"id":5993},"from-company-program-to-lifelong-habit",[139,5995,5996],{},"From Company Program to Lifelong Habit",[136,5998,5999],{},"Øystein’s transformation began through a workplace project, but it’s now personal.\nHis story shows what can happen when you train smart — not long.",[136,6001,6002],{},"“I really believe in this concept and the workouts the app provides,” he says.",[136,6004,6005,6006,6009,6010,6013],{},"Typical users see a ",[139,6007,6008],{},"10-year reduction"," in biological age after just ten weeks of consistent 4x4 training.\nFollow the same method, and you can achieve a ",[139,6011,6012],{},"biological age of 20 years"," — and sustain it well into your 80s.",[248,6015,6017],{"id":6016},"the-science-behind-øysteins-transformation",[139,6018,6019],{},"The Science Behind Øystein’s Transformation",[136,6021,6022,6023,6026],{},"Øystein’s results aren’t just impressive — they illustrate what decades of research have confirmed about how the body responds to the ",[274,6024,6025],{},"right kind"," of exercise.",[136,6028,6029,6037,6038,6040,6041,755],{},[306,6030,6033,6034],{"href":6031,"rel":6032},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F27501361\u002F",[310],"A study^ by ",[139,6035,6036],{},"Professors Jan Hoff and Jan Helgerud",", the researchers behind Myworkout’s methodology, showed that high-intensity interval training (HIIT) can significantly increase ",[139,6039,24],{}," even in older adults. In simple terms: when VO₂max goes up, ",[274,6042,6043],{},"biological age goes down",[136,6045,6046,6047,6049],{},"The reason is clear — ",[139,6048,24],{}," is one of the strongest predictors of cardiovascular health and mortality and is observed to decrease by ~1% per year until old age, when the decline may accelerate. As a consequence, individuals suffer an elevated risk of cardiovascular disease and premature death with increasing age.",[136,6051,6052,6053,6064],{},"Moderate activity might slow that decline — but ",[139,6054,6055,6056,6059,6060,6063],{},"high-intensity intervals can reverse it. ",[139,6057,6058],{},"In the study, participants who trained using the"," 4x4 method ",[139,6061,6062],{},"saw remarkable gains in fitness, regardless of age. That’s what happened to Øystein. By training smarter — not longer — he improved his VO₂max and reduced his biological age by 40 years."," The lesson?"," Intensity matters. Just 16 focused minutes, twice a week, can redefine your health trajectory.",[248,6066,6068],{"id":6067},"ready-to-see-how-far-you-can-turn-back-your-own-clock",[139,6069,6070],{},"Ready to see how far you can turn back your own clock?",[136,6072,6073,304,6075,304,6080,304,6082],{},[139,6074,303],{},[306,6076,304,6078],{"href":308,"rel":6077},[310],[139,6079,313],{},[139,6081,316],{},[306,6083,304,6085],{"href":319,"rel":6084},[310],[139,6086,323],{},{"title":104,"searchDepth":105,"depth":105,"links":6088},[6089,6091,6093,6094,6095,6096],{"id":5922,"depth":327,"text":6090},"**Motivation Through a Wake-Up Call **Before starting his new routine, Øystein took a health test that measured his biological age and oxygen uptake (VO₂max) — two of the strongest indicators of physical health.",{"id":5950,"depth":327,"text":6092},"**From Doubt to Discipline **The test Øystein took was developed from over 25 years of research and is now available through Myworkout GO — an app that lets anyone measure their VO₂max easily and safely, indoors or outdoors.",{"id":5974,"depth":327,"text":5977},{"id":5993,"depth":327,"text":5996},{"id":6016,"depth":327,"text":6019},{"id":6067,"depth":327,"text":6070},"Øystein Sæther was 56, busy, and far from active. As CFO at Powel in Trondheim, exercise wasn't high on his list — until a company health initiative gave.","Øystein Sæther was 56, busy, and far from active. As CFO at Powel in Trondheim, exercise wasn’t high on his list — until a company health initiative gave him the nudge he needed.","webflow-65ba3d1a9b0439945576e417-62b315b27b94426e746c9e7e-katrine-og-oystein-1-1-e1464944983504-5b1-5d-882735babbfc",[6099,6101],"webflow-62b315b27b94426e746c9e7e-katrine-og-oystein-1-1-e1464944983504-a3c9dc73a175",{"seoStatus":120},"\u002Fen\u002Fblog\u002Freduced-his-biological-age-with-40-years",{"title":5908,"description":6097},"en\u002Fblog\u002Freduced-his-biological-age-with-40-years","WzKo1YowAuNrSViHmK1BLToRWHkG5fZFD2ictiOkucA",{"id":6108,"title":6109,"alternate":6110,"blogIndex":107,"body":6112,"canonical":107,"description":6208,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6208,"heroCta":107,"heroImage":6209,"heroImageAlt":6109,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6109,"heroTitleClass":107,"images":6210,"language":117,"layoutIntent":220,"meta":6211,"navigation":121,"noindex":109,"ogImage":107,"path":1127,"publishedAt":107,"readingTime":107,"sections":107,"seo":6212,"stem":6213,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6214},"pages\u002Fen\u002Fblog\u002Freduced-sick-leaves-by-19-percent-after-a-twelve-week-health-campaign.md","Reduced sick leaves by 19% after a twelve-week health campaign",{"en":6111,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Freduced-sick-leaves-by-19-percent-after-a-twelve-week-health-campaign",{"type":101,"value":6113,"toc":6202},[6114,6118,6121,6124,6127,6130,6136,6139,6142,6150,6153,6159,6162,6165,6168,6174,6177,6180,6183,6189,6192,6195],[1025,6115,6117],{"id":6116},"the-effect-of-a-12-week-health-campaign","The effect of a 12-week health campaign",[136,6119,6120],{},"Cleaners top the statistics for sickness absence despite being among the most physically active during the working day. They also have a very high incidence rate of musculoskeletal disorders. The KomDaVel project aimed to investigate which interventions could reduce sickness absence in this occupational group.",[136,6122,6123],{},"Research has shown a strong correlation between physical work capacity, current health, and future death. Poor physical work capacity reduces productivity and could lead to disability. Research conducted on exercise as a tool in sickness absence work shows a good effect regardless of occupational background and work tasks.",[136,6125,6126],{},"Exercise as a measure was chosen in connection with the NHO project Komdavel because a survey revealed that the group still on sick leave was very little physically active after work.",[136,6128,6129],{},"The cleaners started physical training to improve their work capacity. At the same time, the effect of sick leave was measured. Jan&Jan was given responsibility for the implementation and execution of this project.",[248,6131,6133],{"id":6132},"the-project",[139,6134,6135],{},"The project",[136,6137,6138],{},"43 participants were invited and only 8 dropped out during the period. The remaining 35 completed 2 training sessions per week over 12 weeks. Over 600 training sessions were conducted. The group consisted of 25 women and 10 men.",[136,6140,6141],{},"The participants trained according to the following method:",[411,6143,6144,6147],{},[155,6145,6146],{},"4x4 min uphill walking on a treadmill with 3 min active breaks",[155,6148,6149],{},"4x4 reps maximum leg press for leg strength",[136,6151,6152],{},"All training sessions were conducted in groups with certified health professionals as supervisors.",[248,6154,6156],{"id":6155},"the-training-methods",[139,6157,6158],{},"The training methods",[136,6160,6161],{},"6 min warm-up. 4 x 4 min intervals with three min active break in between. Participants walked uphill on a 5-20 percent incline. Intensity: 85-95 percent of maximum heart rate (they breathed heavily but did not experience stiffness or discomfort). After a 4-minute interval, they should be able to tell themselves they could have managed one more minute. They spent one and a half to two minutes getting up to the right intensity and about a minute on the next moves. They walked\u002Fjogged during the break so that their heart rate was kept at about 70 percent of their maximum heart rate (talking speed). 5 minutes of calm jogging\u002Ftapering at the end. When they finish the session, they should feel they could have completed another interval. Total endurance training: 36 minutes.",[136,6163,6164],{},"Directly after the endurance training, the participants performed maximal strength training to get more robust and improve their work economy: 4 x 4 repetitions of leg press - so heavy that the participants could not do more.",[136,6166,6167],{},"This strength, together with endurance training, took only one hour each time.",[2149,6169,6171],{"id":6170},"results",[139,6172,6173],{},"Results",[136,6175,6176],{},"25 women were, on average, 43 years old. They had the endurance\u002Fwork capacity of an average 50-year-old. The increase in endurance\u002Fwork capacity was equivalent to being 35 years old.",[136,6178,6179],{},"10 men were, on average, 40 years old. They had endurance\u002Fwork capacity equivalent to the average 60-year-old. Their increase in endurance was equivalent to having the work capacity of workers 15-20 years younger.",[136,6181,6182],{},"The increase in endurance was 7 mL\u002Fkg min in maximum oxygen uptake in both genders. This corresponds to a 25% reduction in the risk of lifestyle diseases. Both genders experienced a 50% increase in leg strength. Reported sick leave from medical professionals decreased on average by 29% for those who exercised, measured between Q3 and Q4. Self-reported absence fell by 7% for women and 14% for men during the same period. On average, absence (both self-certified and sick leave) fell by 19% for those who participated in the project.",[2149,6184,6186],{"id":6185},"whats-next",[139,6187,6188],{},"What's next?",[136,6190,6191],{},"Implementing a successful wellness program can be a game-changer for your company culture and general employee wellness, but navigating the specifics can be challenging. You’re not alone in this journey. By booking a free consultation with our experts, you can gain personalized insights and actionable steps tailored to your unique goals.",[136,6193,6194],{},"Click below to schedule your free consultation and take the first step towards a healthier, more vibrant workplace:",[136,6196,6197],{},[306,6198,6201],{"href":6199,"rel":6200},"https:\u002F\u002Fmeetings-eu1.hubspot.com\u002Feiksund\u002Fint",[310],"Schedule a meeting with us.",{"title":104,"searchDepth":105,"depth":105,"links":6203},[6204],{"id":6116,"depth":105,"text":6117,"children":6205},[6206,6207],{"id":6132,"depth":327,"text":6135},{"id":6155,"depth":327,"text":6158},"KomDaVel is a project by NHO for the cleaning industry based on companies in the Trondheim region.","webflow-6529533e51eb82c7b58459a5-jan-20hoff-f3a7fa85b8c8",[6209],{"seoStatus":120},{"title":6109,"description":6208},"en\u002Fblog\u002Freduced-sick-leaves-by-19-percent-after-a-twelve-week-health-campaign","-FFO_hBmMCrVw9qivL3or-un_JpaZ6F3FoiiVXKfmnM",{"id":6216,"title":6217,"alternate":6218,"blogIndex":107,"body":6220,"canonical":107,"description":6299,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6300,"heroCta":107,"heroImage":6301,"heroImageAlt":6217,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6217,"heroTitleClass":107,"images":6302,"language":117,"layoutIntent":220,"meta":6303,"navigation":121,"noindex":109,"ogImage":107,"path":6304,"publishedAt":107,"readingTime":107,"sections":107,"seo":6305,"stem":6306,"tag":77,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6307},"pages\u002Fen\u002Fblog\u002Freunited-with-frydenbo.md","Reunited with Frydenbø – A Story of Trust, Impact, and Well-Being",{"en":6219,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Freunited-with-frydenbo",{"type":101,"value":6221,"toc":6297},[6222,6239,6253,6267,6281,6288],[136,6223,6224,6225,6232,6238],{},"Our journey together goes back years, and in 2021, something remarkable happened. ",[306,6226,6229],{"href":6227,"rel":6228},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fused-myworkout-go-and-got-rid-of-his-diabetes-types-2",[310],[139,6230,6231],{},"Kent, a Frydenbø employee, went from inactivity and declining health to regaining control of his life",[139,6233,680,6234,6237],{},[139,6235,6236],{},"A lover of hiking and strength training, he had slowly fallen into inactivity, leading to a"," Type 2 diabetes diagnosis, overweight, and near blindness."," Depressed and overwhelmed, he faced a future filled with uncertainty—until his employer stepped in.",[136,6240,6241,6242,6245,6246,6249,6250],{},"Frydenbø launched an ",[139,6243,6244],{},"activity campaign",", and Kent grabbed the opportunity with both hands. He turned things around completely— ",[139,6247,6248],{},"losing 20 kg, reversing his diabetes, and even regaining his sight."," His doctor has now declared him ",[139,6251,6252],{},"free from Type 2 diabetes.",[136,6254,6255,6258,6259,6262,6263,6266],{},[274,6256,6257],{},"\"I have no burden on my shoulders anymore. I feel happy all the time and have no reason not to continue with what I've been doing. Life is better, and I finally have the energy I need for what I want—and for what my kids need.\""," – **Kent **Stories like Kent’s are why Frydenbø continues to invest in their people. When they reached out to us in the ",[139,6260,6261],{},"new year",", they had a clear mission: to take proactive measures against ",[139,6264,6265],{},"sick leave and absenteeism."," And they knew from experience that structured exercise is one of the most effective, research-backed solutions.",[136,6268,6269,6270,6277,6278],{},"Now, as we embark on this ",[139,6271,6272,6273,6276],{},"new chapter ",[139,6274,6275],{},"together, Frydenbø has chosen"," Myworkout GO for Business",", giving their employees unlimited access to activity campaigns, organizational reporting, and an annual activity plan— ",[139,6279,6280],{},"a benefit that truly benefits.",[136,6282,6283,6284,6287],{},"We are proud to stand alongside Frydenbø once again, helping them build a ",[139,6285,6286],{},"healthier, happier workforce","—one step at a time.",[136,6289,6290,6291,6296],{},"Ready to invest in your people? ",[306,6292,6295],{"href":6293,"rel":6294},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fcorporate\u002Fbook-meeting",[310],"Talk to us"," about how Myworkout GO for Business can strengthen well-being, motivation, and long-term results.",{"title":104,"searchDepth":105,"depth":105,"links":6298},[],"Sometimes, paths diverge—only to cross again. Our renewed partnership with Frydenbø is a testament to the long-term impact of exercise as medicine.","Sometimes, paths diverge—only to cross again. Our renewed partnership with Frydenbø is a testament to the long-term impact of exercise as medicine and the trust built through real, life-changing results.","webflow-67ce9f8b6194d754cbf11ddd-img-6178-b8a3761a1981",[6301],{"seoStatus":120},"\u002Fen\u002Fblog\u002Freunited-with-frydenbo",{"title":6217,"description":6299},"en\u002Fblog\u002Freunited-with-frydenbo","UwXTJwX9_m-zM0QCbvqEdu_6P6FxJeas_qvyu_hy5C8",{"id":6309,"title":6310,"alternate":6311,"blogIndex":107,"body":6313,"canonical":107,"description":6356,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":6357,"heroImageAlt":6358,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6358,"heroTitleClass":107,"images":6359,"language":117,"layoutIntent":220,"meta":6360,"navigation":121,"noindex":109,"ogImage":107,"path":6361,"publishedAt":107,"readingTime":107,"sections":107,"seo":6362,"stem":6363,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6364},"pages\u002Fen\u002Fblog\u002Fsmartphone-assisted-high-intensity-interval-training-in-inflammatory-rheumatic-disease-patients.md","Smartphone-Assisted High-Intensity Interval Training in",{"en":6312,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fsmartphone-assisted-high-intensity-interval-training-in-inflammatory-rheumatic-disease-patients",{"type":101,"value":6314,"toc":6354},[6315,6333,6336,6339,6342,6345,6348],[136,6316,6317,6322,6323,6326,6327,680,6330],{},[306,6318,6321],{"href":6319,"rel":6320},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Haglo+H&cauthor_id=34673536",[310],"Haglo, H",". [Wang, E](",[306,6324,672],{"href":672,"rel":6325},[310],"_ id=36314990). Berg, O. ",[306,6328,679],{"href":677,"rel":6329},[310],[306,6331,685],{"href":683,"rel":6332},[310],[136,6334,6335],{},"Patients with inflammatory rheumatic diseases (IRDs), such as rheumatoidarthritis, spondyloarthritis, and systemic lupus erythematosus, are reported to have low cardiorespiratory fitness, commonly assessed as maximal oxygen uptake (VO₂max). Considering the characteristic symptoms of pain, joint swelling, fatigue, and stiffness, it is unsurprising that patients with IRDs face disease-related barriers for performing health-enhancing physical training. Hence, patients with IRDs are observed to notonly have decreased VO₂max compared to the general population, but also be less physically active, or perform physical activities with lower intensity. Supervised high-intensity interval training (HIIT) is documented to counteract the reduced VO₂max and poor cardiovascular health associated with IRDs. However, supervised HIIT is resource demanding.",[136,6337,6338],{},"This study sought to investigate if self-administered 4×4-min HIIT guided by a smartphone app (Myworkout GO) could yield similar effects as standard 4×4-min HIIT performed under the guidance and supervision of health care professionals. The effects studied were on VO₂max and health-related quality of life.",[136,6340,6341],{},"Forty patients (33 female patients, mean age 48 years; 7 male patients, mean age 52 years) diagnosed with rheumatoid arthritis, spondyloarthritis, or systemic lupus erythematosus were randomized to a supervised group or an app group. Both groups were instructed to perform 4×4-min intervals with a heart rate between 85% and 95% of the maximalheart rate, twice a week for 10 weeks. Treadmill VO₂max and health-related quality of life were assessed before and after the exercise period.",[136,6343,6344],{},"VO₂max increased similar in both groups after 10 weeks of HIIT, with improvements of 3 to 4 mL\u002Fkg\u002Fmin. This was accompanied by increases in stroke volume in both groups, with no between-group differences apparent for either measure. Improvements in the health-related quality of life dimensions of bodily pain, vitality, and social functioning were observed for both groups. Again, no between-group differences were detected.",[136,6346,6347],{},"Conclusions: High-intensity 4×4-min interval training increased VO₂max, contributing to patients’ reduced cardiovascular disease risk, improved health and performance, and enhanced quality of life. Similar improvements were observed following HIIT when IRD patients were guided using perceived exertion by health care professionals or the training was self-administered and guided by the app Myworkout GO. Utilization of the app may help reduce the cost of HIIT as a treatment strategy in this patient population.",[136,6349,709,6350],{},[306,6351,6352],{"href":6352,"rel":6353},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F34673536\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":6355},[],"Haglo, H. Wang, E. Berg, O. Hoff, J. Helgerud, J. Patients with inflammatory rheumatic diseases (IRDs), such as rheumatoidarthritis, spondyloarthritis.","webflow-64ff14418d8578d960f012e4-skjermbilde-202023-09-11-20kl-2015-18-53-28a801ec9419","Smartphone-Assisted High-Intensity Interval Training in Inflammatory Rheumatic Disease Patients - Randomized Controlled Trial",[6357],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fsmartphone-assisted-high-intensity-interval-training-in-inflammatory-rheumatic-disease-patients",{"title":6310,"description":6356},"en\u002Fblog\u002Fsmartphone-assisted-high-intensity-interval-training-in-inflammatory-rheumatic-disease-patients","Z1MUX3MnHDbvt-VYg1rgJxBk3iB62QKLOTxjmH5iTqs",{"id":6366,"title":6367,"alternate":6368,"blogIndex":107,"body":6370,"canonical":107,"description":6422,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6423,"heroCta":107,"heroImage":6424,"heroImageAlt":6425,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6425,"heroTitleClass":107,"images":6426,"language":117,"layoutIntent":220,"meta":6427,"navigation":121,"noindex":109,"ogImage":107,"path":6428,"publishedAt":107,"readingTime":107,"sections":107,"seo":6429,"stem":6430,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6431},"pages\u002Fen\u002Fblog\u002Fsodexos-journey-towards-a-healthier-and-more-cohesive-work-culture.md","Sodexo's journey towards a healthier and more cohesive work",{"en":6369,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fsodexos-journey-towards-a-healthier-and-more-cohesive-work-culture",{"type":101,"value":6371,"toc":6416},[6372,6378,6381,6385,6388,6391,6395,6398,6401,6404,6407,6411],[136,6373,6374,6377],{},[274,6375,6376],{},"“At Sodexo, we believe that a healthy workforce is a happy workforce”",". That's why, when the pandemic hit and absenteeism began to rise, we knew we had to take action. We searched for a solution that would not only boost employee presence, but also promote overall wellness. After considering various options, Sodexo chose Myworkout GO due to its well-documented health benefits and ability to connect employees through digital solutions. This allows for a sense of community regardless of location.",[136,6379,6380],{},"This innovative tool has been a game changer for our company, providing effective reminders and creating a positive rhythm in our employees' daily routines. The result? Increased engagement and a stronger sense of connection to our colleagues and workplace.",[1025,6382,6384],{"id":6383},"good-ambassadors-for-health","Good ambassadors for health",[136,6386,6387],{},"We know that it's the little things that make a big difference, and Myworkout GO has helped us to contribute to a better day-to-day life for our employees, both on-site and offshore. Despite the challenges posed by the pandemic, we are proud of the positive impact that Myworkout GO has had on our company and our employees. And we will continue to strive for a better life for all our employees, always.",[136,6389,6390],{},"The results speak for themselves. Over 100 active participants competed in 8-week competitions and reported feeling like ambassadors for good health. The app's chat feature was actively used, and conversations among colleagues naturally included discussions about points and HIT minutes. This has created a positive culture of encouragement and support for healthy choices.",[1025,6392,6394],{"id":6393},"myworkout-as-part-of-the-everyday","Myworkout as part of the everyday",[136,6396,6397],{},"Myworkout GO has become a part of everyday life at Sodexo. Additional competitions are planned for 2022 and beyond, and employees are excited about the positive impact it has on their health and overall well-being. As Vibeke from Sodexo puts it,_ \"Myworkout has been a positive reminder to use break time wisely and maintain routines. Through 8 weeks, you build good habits that make you feel good.\"_",[136,6399,6400],{},"Sodexo's proactive approach to addressing the issue of absenteeism has led to improved health and increased feeling of presence.",[136,6402,6403],{},"COVID has been a tough reality for many, as Sodexo could tell, some were sick and some experienced increased absenteeism which creates both physical and mental challenges. Lying in bed for long periods makes your body old and sick, but starting to exercise together with others makes it easier to jump back, regain your strength, self-confidence and the social environment.",[136,6405,6406],{},"Sodexo understands the importance of being proactive and has implemented Myworkout GO to help increase presence, improve the health and well-being of employees, and it works. Imagine feeling stronger and more engaged in your everyday life. It's possible, and it starts with taking the first step.",[248,6408,6410],{"id":6409},"want-to-reduce-sick-leaves-book-a-meeting-with-us-today","Want to reduce sick leaves? Book a meeting with us today",[136,6412,1281,6413,1287],{},[306,6414,1286],{"href":1284,"rel":6415},[310],{"title":104,"searchDepth":105,"depth":105,"links":6417},[6418,6419],{"id":6383,"depth":105,"text":6384},{"id":6393,"depth":105,"text":6394,"children":6420},[6421],{"id":6409,"depth":327,"text":6410},"Sodexo is an international company that belongs to several industries. Their purpose is to make a difference for every individual, the society and the planet.","Sodexo is an international company that belongs to several industries. Their purpose is to make a difference for every individual, the society and the planet. They follow the thought that the amount of the small things make a difference and create a positive impact for tomorrow.","webflow-6542c33e81853dd521437b82-adobestock-128735323-20kopi-fba15a9084a4","Sodexo's journey towards a healthier and more cohesive work culture",[6424],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fsodexos-journey-towards-a-healthier-and-more-cohesive-work-culture",{"title":6367,"description":6422},"en\u002Fblog\u002Fsodexos-journey-towards-a-healthier-and-more-cohesive-work-culture","b7yu6D7Fu5nqNXudx42tlFMZzzWDQBuUXk5kpwvOAEk",{"id":6433,"title":6434,"alternate":6435,"blogIndex":107,"body":6437,"canonical":107,"description":6563,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6564,"heroCta":107,"heroImage":6565,"heroImageAlt":6566,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6566,"heroTitleClass":107,"images":6567,"language":117,"layoutIntent":220,"meta":6569,"navigation":121,"noindex":109,"ogImage":107,"path":6570,"publishedAt":107,"readingTime":107,"sections":107,"seo":6571,"stem":6572,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6573},"pages\u002Fen\u002Fblog\u002Fstay-motivated.md","Stay motivated | Myworkout",{"en":6436,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fstay-motivated",{"type":101,"value":6438,"toc":6554},[6439,6444,6450,6453,6456,6472,6484,6487,6493,6498,6523,6526,6532,6535],[136,6440,6441],{},[274,6442,6443],{},"In need of some tips on how to stay motivated during a lifestyle change? Keep reading! Frank Eirik Abrahamsen is an associate professor at the Norwegian School of Sport Sciences. He works at the Department of coaching and psychology and is responsible for the bachelor's degree with a specialization in training, coaching, and sports psychology. Get his best advice on how to get motivated for an active lifestyle and stay motivated during the change.",[1025,6445,6447],{"id":6446},"the-self-determination-theory",[139,6448,6449],{},"The Self-Determination Theory",[136,6451,6452],{},"The Self-Determination Theory focuses on three psychological needs: self-determination, knowledge, and belonging. The theory states that: when those needs meet, we are more easily motivated, productive, and happy.",[136,6454,6455],{},"What can we learn from this theory? It shows that knowledge is motivating. Therefore we should strive to know more about the challenges we are about to meet. No one can force you to change. It would help if you were self-determined. Also, a feeling of belonging helps in the process. Share your goals with those who will support you. They might even join you on the journey.",[1025,6457,6459,6460,6463,6464,6467,6468,6471],{"id":6458},"set-your-goal-knowing-where-you-want-to-go-to-is-a-good-idea-when-you-are-booking-a-vacation-the-same-thing-is-smart-when-you-are-about-to-change-your-way-of-life-what-do-you-want-to-be-different-and-why-how-will-you-benefit-and-why-is-this-important-to-you-how-will-your-everyday-life-look-like-when-you-have-reached-your-goal-and-even-more-important-how-do-you-look-living-your-new-daily-life-visualize-yourself-achieving-your-goal-if-it-helps-write-it-down-or-find-a-symbol-to-remind-you-of-the-journey-youve-booked","**Set your goal **Knowing where you want to go to is a good idea when you are booking a vacation. The same thing is smart when you are about to change your way of life. What do you want to be different, and why? How will you ",[139,6461,6462],{},"benefit",", and why is this ",[139,6465,6466],{},"important"," to YOU? How will your everyday life look like when you have reached your goal, and even more important, ",[139,6469,6470],{},"how do you look"," living your new daily life? **Visualize yourself achieving your goal! **If it helps, write it down or find a symbol to remind you of the journey you've booked.",[1025,6473,6475,6476,6479,6480,6483],{"id":6474},"keep-eating-chocolate-the-goal-you-have-chosen-should-be-realistic-a-great-way-to-kill-your-motivation-is-to-pack-more-than-you-can-carry-keep-eating-chocolate-eat-less-dont-plan-on-six-workouts-every-week-from-now-on-what-is-realistic-for-you-it-would-help-if-you-made-it-easy-for-yourself-to-stick-to-your-plan-but-remember-if-you-have-to-overcome-some-obstacle-along-the-way-the-wine-tastes-better-and-the-motivation-grows-in-other-words-changing-your-lifestyle-cant-just-be-comfortable-find-activities-and-food-you-enjoy-it-will-help-you-make-the-trip-as-pleasant-as-it-can-be","**Keep eating chocolate **The goal you have chosen should be realistic. A great way to kill your motivation is to \"pack more than you can carry.\" ",[139,6477,6478],{},"Keep eating chocolate; eat less",". Don't plan on six workouts every week from now on. ",[139,6481,6482],{},"What is realistic for you?"," It would help if you made it easy for yourself to stick to your plan. But remember, if you have to overcome some obstacle along the way, the wine tastes better, and the motivation grows! In other words, changing your lifestyle can't just be comfortable. Find activities and food you enjoy. It will help you make the trip as pleasant as it can be.",[136,6485,6486],{},"\"It is easier to start with something you love than to stop something you like.\"",[1025,6488,6490],{"id":6489},"intrinsic-or-extrinsic-motivation",[139,6491,6492],{},"Intrinsic or extrinsic motivation?",[136,6494,6495],{},[274,6496,6497],{},"Extrinsic motivation is a more brief motivation. In contrast, intrinsic motivation stays longer and can take you further. So if you do something you love, the activity itself is so motivating that you don't need rewards or someone cheering for you. However, rewarding yourself for doing something you never thought you would manage might make you take new chances in the future.",[136,6499,6500,6503,6506,6507,6509,6510,6513,6514,6517,6518,6521,2882],{},[274,6501,6502],{},"When you ask experts about",[139,6504,6505],{},"_ rewards,_","_ the answer is:",[274,6508,2882],{}," Reward is a_",[139,6511,6512],{},"_ vulnerable_","_ form of motivation. It is not strong, but when you are missing any other motivation, it can work. However, it would be best if you look at the_",[139,6515,6516],{},"_ benefits_","_ you get from the changes first. That is a_",[139,6519,6520],{},"_ better form of motivation_",[274,6522,755],{},[136,6524,6525],{},"Remember the note or the symbol to remind you of your goal? Keep it close. It might motivate you when the going gets tough.",[1025,6527,6529],{"id":6528},"its-okay-with-a-delay",[139,6530,6531],{},"It's okay with a delay",[136,6533,6534],{},"The plan you made to reach your goal is a great way to start! But let's be honest. Life doesn't always go as planned. So what should you do when you start drifting away from it?",[136,6536,6537,6538,6541,6542,304,6547,304,6549],{},"Let's make a comparison. Most of us have driven to work and got delayed because of the queue, but that ",[139,6539,6540],{},"does not make us turn back home again",". This behavior can compare to lifestyle changes. Something may happen along the way, which forces you to postpone your plan, but it is just a small delay. If you don't stop reaching for your goal no matter what, you will get there. There might just be some detours. **TTest your oxygen uptake with Myworkout 4x4. Download it for free for ** ",[306,6543,304,6545],{"href":308,"rel":6544},[310],[139,6546,313],{},[139,6548,316],{},[306,6550,304,6552],{"href":319,"rel":6551},[310],[139,6553,323],{},{"title":104,"searchDepth":105,"depth":105,"links":6555},[6556,6557,6559,6561,6562],{"id":6446,"depth":105,"text":6449},{"id":6458,"depth":105,"text":6558},"**Set your goal **Knowing where you want to go to is a good idea when you are booking a vacation. The same thing is smart when you are about to change your way of life. What do you want to be different, and why? How will you benefit, and why is this important to YOU? How will your everyday life look like when you have reached your goal, and even more important, how do you look living your new daily life? **Visualize yourself achieving your goal! **If it helps, write it down or find a symbol to remind you of the journey you've booked.",{"id":6474,"depth":105,"text":6560},"**Keep eating chocolate **The goal you have chosen should be realistic. A great way to kill your motivation is to \"pack more than you can carry.\" Keep eating chocolate; eat less. Don't plan on six workouts every week from now on. What is realistic for you? It would help if you made it easy for yourself to stick to your plan. But remember, if you have to overcome some obstacle along the way, the wine tastes better, and the motivation grows! In other words, changing your lifestyle can't just be comfortable. Find activities and food you enjoy. It will help you make the trip as pleasant as it can be.",{"id":6489,"depth":105,"text":6492},{"id":6528,"depth":105,"text":6531},"In need of some tips on how to stay motivated during a lifestyle change?","In need of some tips on how to stay motivated during a lifestyle change? Keep reading! Frank Eirik Abrahamsen is an associate professor at the Norwegian School of Sport Sciences.","webflow-65ba3cbc9952234bda8b804e-62b315bef3c7e16e5edc2cdc-hold-paa-motivasjonen-5b1-5d-2e3f8d39bc03","Stay motivated",[6565,6568],"webflow-62b315bef3c7e16e5edc2cdc-hold-paa-motivasjonen-f5ed04bba545",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fstay-motivated",{"title":6434,"description":6563},"en\u002Fblog\u002Fstay-motivated","aYj2uei6LXPUFlmcsWlLFbxo9Q9k2445xtGi55744d4",{"id":6575,"title":6576,"alternate":6577,"blogIndex":107,"body":6580,"canonical":107,"description":6857,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6858,"heroCta":107,"heroImage":6859,"heroImageAlt":6576,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6576,"heroTitleClass":107,"images":6860,"language":117,"layoutIntent":220,"meta":6862,"navigation":121,"noindex":109,"ogImage":107,"path":6863,"publishedAt":107,"readingTime":107,"sections":107,"seo":6864,"stem":6865,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6866},"pages\u002Fen\u002Fblog\u002Fsteve-jobs-mentor-is-using-myworkout.md","Steve Jobs mentor is using Myworkout",{"en":6578,"nb-NO":6579},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fsteve-jobs-mentor-is-using-myworkout","https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Fmentoren-til-steve-jobs-bruker-myworkout",{"type":101,"value":6581,"toc":6850},[6582,6587,6594,6597,6600,6603,6606,6613,6616,6623,6639,6643,6646,6649,6655,6661,6664,6671,6677,6680,6690,6696,6699,6706,6712,6715,6726,6736,6741,6752,6768,6774,6780,6783,6788,6795,6802,6808,6814,6817,6823,6826,6829,6845],[136,6583,2423,6584],{},[306,6585],{"href":6586},"webflow-63bd313a6e371eac4676131c-nolan-bushnell-20copy-d3a554ff7491",[136,6588,6589,6590,6593],{},"A good number of years ago, Myworkout traveled to California. For many, the purpose was unknown, but it was to meet the serial entrepreneur Nolan Bushnell, who has been the boss of Steve Jobs, has started large successful companies such as Atari and Chuck E. Cheese, is on Newsweek's list of ",[139,6591,6592],{},"50 people who have changed America,"," and he has an inherent desire to make the world a better place to live.",[136,6595,6596],{},"For us, Nolan is an inspiration. Nolan started his entrepreneurial career at the age of eight. Then he found out that strawberries cost so much at the shop that there must be a lot of money in selling strawberries to the neighbours. He was right. He took the success of his childhood with him into his teens when he entered into a deal with the local TV repairman.",[136,6598,6599],{},"He repaired Tver in the immediate area, and split the profits with them. But this was before the really big success that first came in the 70s, when he started the gaming company Atari. Many refer to Nolan as \"One of the founding fathers of the video game industry\", and he was one of the brains behind the game 'Pong'. You might remember it?",[136,6601,6602],{},"Before our meeting, Nolan was 73 years old. He considers himself an active person. However, he is also a busy 73-year-old and wants to spend as little time as possible on training. He needs training that is time efficient and he needs training that works. That's where Myworkout came in.",[136,6604,6605],{},"Together with medicine professor Jan Hoff, we agreed to take a health test with Nolan. He was to find out his biological age and his oxygen uptake before he was given a ten-week training programme. We were very proud to have the honor of helping Nolan Bushnell get in the shape of his life at the age of 73. It is never too late to start training, and according to several research reports, the effect older people get from training is equivalent to younger sheep.",[136,6607,6608],{},[306,6609,6612],{"href":6610,"rel":6611},"https:\u002F\u002Fwww.youtube.com\u002Fembed\u002F3V2B4mqPraE",[310],"Nolan Bushnell after 10 weeks use of Myworkout GO",[136,6614,6615],{},"From his garage in Los Angeles we recorded parts of our conversations. He used the words 'more life' which as for us, the beginning of a new slogan. Nolan had been using our app for ten weeks, but noticed a significant effect already the first weeks.",[136,6617,6618],{},[306,6619,6622],{"href":6620,"rel":6621},"http:\u002F\u002Fwww.myworkout.com\u002Fblogg\u002Factually-i-started-my-first-business-when-i-was-eight",[310],"Read about our first meeting here.",[136,6624,6625,304,6627,304,6632,304,6634],{},[139,6626,303],{},[306,6628,304,6630],{"href":308,"rel":6629},[310],[139,6631,313],{},[139,6633,316],{},[306,6635,304,6637],{"href":319,"rel":6636},[310],[139,6638,323],{},[248,6640,6642],{"id":6641},"topanga-state-park","Topanga State Park",[136,6644,6645],{},"Topanga State Park is a gem outside Santa Monica in Los Angeles. We arrived early Friday morning. The sun is already warming well through the canopy of leaves that surround the paths in the park. The cars are filled with training clothes, camera equipment and water bottles. It's been ten weeks since we were last in Topanga.",[136,6647,6648],{},"We met the well-known entrepreneur Nolan Bushnell and took him on a training ride on the steep slopes in the park. Nolan wanted to get in shape and Myworkout was supposed to help him. Together with medicine professor Jan Hoff and the Myworkout app, Nolan tested his biological age and his oxygen uptake. And he was in much worse shape than he thought. Nolan Bushnell took the first test at a biological age of 73.",[248,6650,6652],{"id":6651},"from-disappointment-to-motivation",[139,6653,6654],{},"From disappointment to motivation",[136,6656,6657,6660],{},[274,6658,6659],{},"\"I thought I was in much better shape\"",". Nolan was clearly surprised by the result he got ten weeks ago. He himself thought he would reach a biological age of around 50. The reality was therefore a wake-up call. On this first test, he was given a biological age of 73, which is also his age. Instead of being disappointed by the result, he turned it into motivation.",[136,6662,6663],{},"Motivation to get started with our ten-week training program. With this program he is promised to become at least ten years younger in biological age in ten weeks, with one condition: that he actually completed the training. This is, after all, a criterion for getting in better shape, not just for Nolan, but for everyone. Cheating serves no purpose.",[234,6665,6666],{},[136,6667,6668],{},[139,6669,6670],{},"”Your stuff is working”",[136,6672,4265,6673,6676],{},[274,6674,6675],{},"We are now approaching Los Angeles. It is 17 degrees and the sky is clear","”. The seat belt light switches on and the clicks from the seat belts being put on follow immediately afterwards. The light from Los Angeles lights spreads across the night sky and squeezes in through the windows of Norwegian's Dreamliner aircraft. The excitement we felt ten weeks ago is back. In the time that has passed, we have primarily been interested in whether Nolan has trained as recommended; two times a week.",[136,6678,6679],{},"Nolan is a busy man who travels a lot, and after the last trip it was clear that his schedule did not have much room for activity and exercise. His passion is technology and innovation, and this is what he lives and breathes for. This is what he prioritizes in his timetable. However, in order to pursue his passion as long as possible, he should maintain good health, and this is also Nolan's training motivation.",[136,6681,6682,6683,755,6686,6689],{},"About halfway through the program we had a conversation with Nolan on Skype. He noticed a big difference in body and mind, and even the once heavy stairs up to the office on the fifth floor were now easy to climb. In addition, he needed less sleep and felt ",[274,6684,6685],{},"\"more energetic\"",[274,6687,6688],{},"\"You know what? Your stuff is working!”",", he said excitedly.",[248,6691,6693],{"id":6692},"two-weeks-without-training",[139,6694,6695],{},"Two weeks without training",[136,6697,6698],{},"The sun shines through the canopy of leaves in Topanga. It has hardly rained since last visit. The red sand covering the path swarms around us as we jog easily up the steep slopes. We have agreed to meet Nolan and Nancy at 10:30, but show up a little earlier to test the app in the slopes. One walks and one runs. One has an iPhone, while the other has an Android. It's our first test of the app in USA.",[136,6700,6701,6702,6705],{},"We stroll down to meet Nolan while we compare results. ",[274,6703,6704],{},"\"He hasn't worked out as much as he should\""," says Nancy, Nolan's wife, as she shakes her head in frustration as she gets out of the car. Nolan answers in the affirmative. He has been traveling a lot in the last two weeks, and his schedule has left no room for anything but his passion.",[136,6707,506,6708,6711],{},[274,6709,6710],{},"I feel a little bit guilty. I think I should have done more. I also think there were a few times that I was kind of lazy and I did not get my heart rate up quite as much as I should","”, Nolan says as we walk to the starting point on the slopes. We are not very worried. Any activity is better than none, and we know that Nolan's activity level has increased a bit since we last saw him. Which is significantly better than the alternative, which is that he has only been inactive and has become in even worse shape.",[136,6713,6714],{},"Professor of medicine, Jan Hoff, explains to Nolan that training is a fresh commodity, if you go away from training, you will experience poorer health in Meeting. So simple, and so difficult. Although the last two training-free weeks will probably mean that Nolan will not be ten years younger in biological age, we are convinced that he will be in better shape, and that he is on the way to better health and a longer life.",[234,6716,6717,6719,6724],{},[136,6718,4265],{},[136,6720,6721],{},[274,6722,6723],{},"Starting 4x4 running. You can keep normal pace in six-minute warm-up",[136,6725,2882],{},[136,6727,6728,6729,6732,6733,755],{},"The red dust floats up into the sky as Nolan and Jan start the warm-up surrounded by several people from Myworkout. Nancy, who works out six times a week, quickly disappears from view. ",[274,6730,6731],{},"“Of course my wife is such an animal. She points out to me relentlessly that she is physically younger than me”."," Nolan laughs his unusually infectious laugh before calling for his wife to say:",[274,6734,6735],{},"\"Showoff!\"",[136,6737,2423,6738],{},[306,6739],{"href":6740},"webflow-63bd30dca40e7e5aa136d503-topanga-20test-15-624766ae4bbb",[136,6742,6743,6744,6747,6748,6751],{},"During the warm-up, the conversation turns from technology chit chat to heavy breathing. ",[274,6745,6746],{},"\"10 seconds to first interval\"",". The mechanical voice from the phone breaks the silence and a small lizard darts away from the path. Nolan, Jan and Knut, get ready at the bottom of the hill.",[274,6749,6750],{},"\"Starting first interval\"."," Nolan walks as hard as he can up the slopes while Jan explains why it is important to be in the right intensity zone, why you should have a high intensity in your training sessions and what kind of effects you will get from decreasing your biological age. Nolan listens carefully and answers in monosyllabic words. He is in the right zone.",[136,6753,6754,304,6756,304,6761,304,6763],{},[139,6755,303],{},[306,6757,304,6759],{"href":308,"rel":6758},[310],[139,6760,313],{},[139,6762,316],{},[306,6764,304,6766],{"href":319,"rel":6765},[310],[139,6767,323],{},[248,6769,6771],{"id":6770},"younger-than-his-real-age",[139,6772,6773],{},"Younger than his real age",[136,6775,4265,6776,6779],{},[274,6777,6778],{},"Congratulations. You have finished interval","\".",[136,6781,6782],{},"The white sneakers have turned completely red from the sand, and Nolan's t-shirt has darkened around the neck. Sweat drips from his forehead. No one should say he didn't give it his all. It's time for the result, which we've already see is improved. He came further up the hill this time than ten weeks ago, so the speed has definitely increased. Nolan follows anxiously as Jan is about to reveal the result.",[136,6784,506,6785,6779],{},[274,6786,6787],{},"I am sad to say we did not reach ten years, but we reached three years. 70 years in biological age and 28 in oxygen consumption. That is an improvement",[234,6789,6790],{},[136,6791,6792],{},[274,6793,6794],{},"Now I feel really guilty for the days I cheated",[136,6796,6797,6798,6801],{},"Nolan's face reveals a slight disappointment. ",[274,6799,6800],{},"\"Now I feel really guilty for the days I cheated\"",", he says with a small smile on his face.",[136,6803,6804,6805,4330],{},"Jan shrugs his shoulders a bit before explaining that it's not so bad that he didn't reach the age of ten. “",[274,6806,6807],{},"On the other hand you now know the system, and you know that you can reduce your age if you carry out the workout. It is known that the exercise capacity is a fresh thing. If you stay away from it for 14 days, you will lose 20 years. However, the value of loosing even only three years is linked directly to the risk of inactivity related diseases. You have an improvement, and that is great",[248,6809,6811],{"id":6810},"will-continue-with-myworkout",[139,6812,6813],{},"Will continue with Myworkout",[136,6815,6816],{},"Before Nolan joined the program with Myworkout, he considered himself an active person and according to himself, he already trained a couple of times a week. However, he does not want to go back to his old training routines, when he sees how little is needed to get in much better shape with the Myworkout app.",[136,6818,4265,6819,6822],{},[274,6820,6821],{},"This is going to be a life-long friend","”, he says as we walk down to the parking lot.",[136,6824,6825],{},"The dust dances in the warm wind as we brush it off our clothes. Hopefully, Nolan will continue with his training. If he does, he will achieve health and the surplus to work on his passion for many more years, and there is nothing to prevent him from reaching 20 years of biological age.",[136,6827,6828],{},"All that is required is a minimum of effort and making room in your schedule for a couple of hours of exercise each week. We think he will find room for it.",[136,6830,6831,304,6833,304,6838,304,6840],{},[139,6832,303],{},[306,6834,304,6836],{"href":308,"rel":6835},[310],[139,6837,313],{},[139,6839,316],{},[306,6841,304,6843],{"href":319,"rel":6842},[310],[139,6844,323],{},[136,6846,2423,6847],{},[306,6848],{"href":6849},"webflow-63bd30fce136a2fa909d8619-topanga-20test-18-e99e445e690a",{"title":104,"searchDepth":105,"depth":105,"links":6851},[6852,6853,6854,6855,6856],{"id":6641,"depth":327,"text":6642},{"id":6651,"depth":327,"text":6654},{"id":6692,"depth":327,"text":6695},{"id":6770,"depth":327,"text":6773},{"id":6810,"depth":327,"text":6813},"Nolan Bushnell (73) is a true legend and inspiration. He is the founder Atari and mentor of Apple founder Steve Jobs.","Nolan Bushnell (73) is a true legend and inspiration. He is the founder Atari and mentor of Apple founder Steve Jobs. Nolan is recognised as one of 50 people who influenced USA the most. We traveled to California to follow up on Nolan Bushnell after using our app. Curious what his biological age was? You better keep reading then.","webflow-65ba3d368c9e602abd71e3e4-62b31775af2a0be2300c4c00-knut-nolan-og-jan-scaled-5b1-5d-898705238f58",[6859,6861,6586,6740,6849],"webflow-62b31775af2a0be2300c4c00-knut-nolan-og-jan-scaled-1076982e6213",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fsteve-jobs-mentor-is-using-myworkout",{"title":6576,"description":6857},"en\u002Fblog\u002Fsteve-jobs-mentor-is-using-myworkout","O5zjsBx1Rp0VsmHDpc7Bkr9WADPpGYQSJ1LabqxFWGI",{"id":6868,"title":6869,"alternate":6870,"blogIndex":107,"body":6872,"canonical":107,"description":6906,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":6907,"heroCta":107,"heroImage":6908,"heroImageAlt":6869,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6869,"heroTitleClass":107,"images":6909,"language":117,"layoutIntent":220,"meta":6910,"navigation":121,"noindex":109,"ogImage":107,"path":6911,"publishedAt":107,"readingTime":107,"sections":107,"seo":6912,"stem":6913,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":6914},"pages\u002Fen\u002Fblog\u002Fstrength-and-endurance-in-elite-football-players.md","Strength and Endurance in Elite Football Players",{"en":6871,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fstrength-and-endurance-in-elite-football-players",{"type":101,"value":6873,"toc":6904},[6874,6883,6886,6889,6892,6895,6898],[136,6875,6876,6879,6880],{},[306,6877,739],{"href":683,"rel":6878},[310],". Rodas, G. Kemi, O. J. ",[306,6881,2340],{"href":1959,"rel":6882},[310],[136,6884,6885],{},"The main aim of the study was to implement a 2-month concurrent maximal strength training and high aerobic intensity interval endurance training during the pre-season period to study if elite footballers achieved similar beneficial adaptations as previously only reported in groups at a lower performance level. Secondary aims of this study were to report any negative side effects from intensive training periods and present normative physiological data on professional elite football players.",[136,6887,6888],{},"21 first league elite football players (20–31yrs, height 171–194 cm, mass 58.8–88.1 kg) having recently participated in the UEFA Champions’ League, took part in the study. Aerobic interval- training 4x4 min at 90–95% of maximal heart rate and half-squats strength training with maximum loads in 4 repetitions×4 sets were performed concurrently twice a week for 8 weeks.",[136,6890,6891],{},"Maximal oxygen uptake (VO₂max) increased 8.6%, from average 60.5 to 65.7 mL\u002Fkg· min whereas half-squat one repetition maximum (1RM) increased 51.7%  from 116 to 176 kg. The 10-m sprint time improved on average 0.06 s, while counter movement jump improved 5.2% or 3.0 cm, following the training program. As a result of the pre-season training, running economy also improved on average by 3.5%.",[136,6893,6894],{},"After the training intervention, test results were equivalent to the highest values reported in the literature for a football team in terms of VO₂max and squat 1RM. Thus, rigorous training interventions for maximal strengthand aerobic endurance may successfully be implemented in the pre-season training schedule for top-level football teams.",[136,6896,6897],{},"Hoff and Helgerud have proposed that short term future development of football will exceed today’s level of fitness and bring average team values up to 70mL\u002Fkg · min (VO₂max) and 200kg (half- squat 1RM).",[136,6899,709,6900],{},[306,6901,6902],{"href":6902,"rel":6903},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F21563031\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":6905},[],"\"Mr Oxygen\", as it is known by researchers at the Norwegian University of Science and Technology, is the \"extra player\" that is gained on the pitch thanks.","\"Mr Oxygen\", as it is known by researchers at the Norwegian University of Science and Technology, is the \"extra player\" that is gained on the pitch thanks to their new system designed for elite footballers. The programme has been published in the Journal of Sports Medicine and has enjoyed the involvement of F.C. Barcelona's medical team. It claims to improve the players' sprint, jump and endurance.","webflow-64ff12a38f02e85ef17cfc1b-jan-helgerud-cristiano-ronaldo-5d00e831c19b",[6908],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fstrength-and-endurance-in-elite-football-players",{"title":6869,"description":6906},"en\u002Fblog\u002Fstrength-and-endurance-in-elite-football-players","cdpQAeKoygkuFLvT1zVOP7Pqsar_Iy_4PQtKYjeajYI",{"id":6916,"title":6917,"alternate":6918,"blogIndex":107,"body":6920,"canonical":107,"description":7042,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7042,"heroCta":107,"heroImage":7043,"heroImageAlt":6917,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":6917,"heroTitleClass":107,"images":7044,"language":117,"layoutIntent":220,"meta":7046,"navigation":121,"noindex":109,"ogImage":107,"path":7047,"publishedAt":107,"readingTime":107,"sections":107,"seo":7048,"stem":7049,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7050},"pages\u002Fen\u002Fblog\u002Fstrength-training-more-than-big-muscles.md","Strength training: more than big muscles",{"en":6919,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fstrength-training-more-than-big-muscles",{"type":101,"value":6921,"toc":7034},[6922,6928,6934,6940,6943,6946,6949,6955,6958,6961,6964,6970,6973,6976,6982,6985,6988,6994,6997,7003,7017],[136,6923,6924,6927],{},[274,6925,6926],{},"Strength training strengthens bones, muscles and joints and prevents repetitive strain injuries and osteoporosis. It strengthens the heart and lungs, giving you a better digestion, balance, night sleep, self-confidence and a better relationship with your own body. Moreover, it increases your metabolism, not only when exercising.","(Norwegian Health Informatics (NHI))Research shows that people at risk of lifestyle diseases can reduce the risk by 25 percent after just 20 workouts focusing on strength. It contributes to weight loss, prevents falls and osteoporosis. Additionally, strength training can even prevent cardiovascular disease, stroke, mental illness and substance abuse.",[248,6929,6931],{"id":6930},"why-is-it-so-good-to-be-strong",[139,6932,6933],{},"Why is it so good to be strong?",[136,6935,6936,6939],{},[274,6937,6938],{},"“Every time a muscle is working to overcome heavy external resistance a sharp contraction within the muscles is created. The central nervous system then communicates with the active muscle by sending electrical impulses that create contraction.”"," Professor of Sports Physiology at the Norwegian School of Sport Sciences, Truls Raastad.",[136,6941,6942],{},"He goes on to say that the frequency of the electrical signals transmitted determines the power of the muscle contraction. The heavier you lift, the more frequent the signals are sent, and all the muscle fibres in the active muscle has to be involved.",[136,6944,6945],{},"The muscle contraction generated by the electrical signals from the nervous system increases the calcium content in the muscle fibres. This causes the proteins that create shortening of muscle fibres, actin and myosin, to take hold of each other and pull the muscle together. There is a direct correlation between how frequently the electrical signals reach the muscle fibres, how much the concentration of calcium increases, and how powerful the muscle contractions are. For the muscle to relax in between each repetition, the calcium must be pumped back to where it came from.",[136,6947,6948],{},"The force of muscle contraction is transmitted through tendons to bones, creating a rotation of the joint which the muscle passes over. This is the basis for the movement we see when we for example straighten the knee and hip joint on the way up from a deep squat.",[248,6950,6952],{"id":6951},"why-does-this-make-you-stronger",[139,6953,6954],{},"Why does this make you stronger?",[136,6956,6957],{},"When you work on building your strength, you expose muscle to a greater load than it is accustomed to. This forces the muscles to produce more power-producing proteins to cope with the load, which again leads to increased strength.",[136,6959,6960],{},"The mechanical pull that is created in the muscle fibres and in the connective tissue between the muscle fibres sets a series of signals in motion. These signals increase the rate of muscle protein synthesis. Therefore, we are able to measure that muscle protein synthesis happens faster in the hours and days after a strength workout. If we repeat this stimulation regularly, at least two to three times per week, muscle fibre gradually grows and becomes stronger for every workout we implement on the same muscle.",[136,6962,6963],{},"We can increase the strength even more by improving our technique: By lifting in a more expedient and efficient manner and utilise our muscle mass better. The more challenging an exercise is to perform in terms of technique, the more your strength increases when you improve the technique.",[248,6965,6967],{"id":6966},"heavy-weights-few-repetitions",[139,6968,6969],{},"Heavy weights, few repetitions",[136,6971,6972],{},"According to Raastad, there are several ways to train effectively, but he thinks some of the most effective is to work with heavy weights and few repetitions. This is because a big pull in the muscles sends a signal to the muscle fibres that they need to grow.",[136,6974,6975],{},"Raastad says you get the best effect if you vary the exercise resistance. In some sets you lift so heavy that you are only able to do around four repetitions, while in others you lift lighter so you are able to manage 10-12 repetitions. Varying like this will give you increased muscle mass as well as increased strength.“If you are interested in increasing your strength in a specific exercise, it is important to include some very heavy lifts. This is because it is important to lift the heaviest weights while ensuring your technique is optimal,” says the sports physiologist.",[248,6977,6979],{"id":6978},"gradual-progression",[139,6980,6981],{},"Gradual progression",[136,6983,6984],{},"Finally, Raastad shares some advice on how to avoid damage and injury during strength training. You must ensure that you have reasonable progression in everything you do. When you first start with strength training, you should always be careful for the first sessions. Using relatively light weights, you should learn proper technique, gently enabling the muscles to withstand heavier weights and more repetitions.",[136,6986,6987],{},"Moreover, the variation in resistance training and training efforts is important. Muscle normally adapts to training faster than tendons, so it is recommended to be careful if you start feeling pain. Reduce the resistance for a period until the aches have disappeared, then gradually increase again.",[248,6989,6991],{"id":6990},"the-main-exercise",[139,6992,6993],{},"The main exercise",[136,6995,6996],{},"One of the most important body parts to work on is your legs. They get the biggest impact throughout the day and need to be strong to keep you upright throughout life. Professors Jan Hoff and Jan Helgerud at NTNU have done a lot of research on training. They have reached the conclusion that the most efficient workout for your legs are leg presses or squats with heavy resistance, along with interval training.",[248,6998,7000],{"id":6999},"effective-leg-presssquat",[139,7001,7002],{},"Effective leg press\u002Fsquat:",[411,7004,7005,7008,7011,7014],{},[155,7006,7007],{},"Four times four repetitions: You should not be able to manage more than four repetitions and four sets.",[155,7009,7010],{},"Squat down to 90 degrees in the knee joint, have a short stop and attempt to move the weights rapidly up again. Add 5 kg each time you manage to carry out four times four repetitions.",[155,7012,7013],{},"Strength and endurance training can be combined, and intervals provide a good warm up before the strength session.",[155,7015,7016],{},"You should also work on your back and stomach if you use a leg press. This is to avoid damage and injuries.",[136,7018,7019,304,7022,304,7027,304,7029],{},[139,7020,7021],{},"Start logging your strength workouts. Download the Myworkout 4x4 app for free for",[306,7023,304,7025],{"href":308,"rel":7024},[310],[139,7026,313],{},[139,7028,316],{},[306,7030,304,7032],{"href":319,"rel":7031},[310],[139,7033,323],{},{"title":104,"searchDepth":105,"depth":105,"links":7035},[7036,7037,7038,7039,7040,7041],{"id":6930,"depth":327,"text":6933},{"id":6951,"depth":327,"text":6954},{"id":6966,"depth":327,"text":6969},{"id":6978,"depth":327,"text":6981},{"id":6990,"depth":327,"text":6993},{"id":6999,"depth":327,"text":7002},"Do you know why you should work on your strength? And what is the most efficient way to increase your strength?","webflow-65ba3d78ebced169fa50d6f7-62b315852cc9b3116b60e584-hilde-2-5b1-5d-047525fd2527",[7043,7045],"webflow-62b315852cc9b3116b60e584-hilde-2-516d3241aab1",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fstrength-training-more-than-big-muscles",{"title":6917,"description":7042},"en\u002Fblog\u002Fstrength-training-more-than-big-muscles","HxClioNL_VRAK_o56bguaeDmUmA3rDAFpPEPW2U_6Qo",{"id":7052,"title":7053,"alternate":7054,"blogIndex":107,"body":7056,"canonical":107,"description":7089,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":107,"heroCta":107,"heroImage":7090,"heroImageAlt":7091,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7091,"heroTitleClass":107,"images":7092,"language":117,"layoutIntent":220,"meta":7093,"navigation":121,"noindex":109,"ogImage":107,"path":7094,"publishedAt":107,"readingTime":107,"sections":107,"seo":7095,"stem":7096,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7097},"pages\u002Fen\u002Fblog\u002Fstroke-volume-response-during-prolonged-exercise-depends-on-left-ventricularfilling.md","Stroke volume response during prolonged exercise depends on left",{"en":7055,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fstroke-volume-response-during-prolonged-exercise-depends-on-left-ventricularfilling",{"type":101,"value":7057,"toc":7087},[7058,7067,7070,7073,7076,7081],[136,7059,7060,7061,680,7064],{},"Giuseppe Laginestra, F. Berg, O. Kwak Nyberg, S, Venturelli, M. ",[306,7062,754],{"href":3038,"rel":7063},[310],[306,7065,685],{"href":683,"rel":7066},[310],[136,7068,7069],{},"Prolonged moderate-intensity exercise (>15 min) leads to a progressive upward drift in heart rate (HR) that may compromise stroke volume of the heart (SV). Early studies proposed that this phenomenon was driven by the decrease in central blood volume due to blood pooling in the periphery. However, later studies demonstrated that the increased HR were likely not driven by such responses. Alternatively, the HR drift may be related to reduced SV due to impaired ventricular function. It is unclear whether HR increases to compensate for decreased SV caused by impaired ventricular function or if SV declines because of increased HR.",[136,7071,7072],{},"The aim of this study was to assess the effects of cardiovascular drift on left ventricular volumes and in turn SV during prolonged moderate-intensity exercise. To this aim a novel approach, combining ultrasonography of the heart with conditions of normal cardiovascular drift and prevention of HR drift by a small dose of beta-blockers, was used. By comparing the two conditions, we sought to shed light on how cardiac drift is related to left ventricular function. We hypothesized that left ventricular function would be preserved during continuous moderate-intensity exercise and that changes in SV would be secondary to changes in HR.",[136,7074,7075],{},"Thirteen healthy young males (average age 24 years) completed two 60-min cycling bouts on a cycle ergometer at about 60 % maximal oxygen consumption either under placebo condition or after ingesting a small dose of beta-blockers. HR drift was successfully prevented when using beta-blockers from min 10 to min 60 (average: 128 to 126 beats\u002Fmin) but not in the placebo group (average: 134 to 148 beats min).",[136,7077,7078,7080],{},[274,7079,772],{},": Blocking HR drift enhances SV during prolonged exercise. These findings suggest that SV behavior is tightly related to loading conditions of the left ventricle. The increased HR may be sympathetically driven but not due to impairments in left ventricular function.",[136,7082,709,7083],{},[306,7084,7085],{"href":7085,"rel":7086},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F37306400\u002F",[310],{"title":104,"searchDepth":105,"depth":105,"links":7088},[],"Giuseppe Laginestra, F. Berg, O. Kwak Nyberg, Prolonged moderate-intensity exercise (15 min) leads to a progressive upward drift in heart rate (HR).","webflow-65606f4aaf868f4d10e0f1a1-adobestock-210624940-20kopi-66d9f2011d39","Stroke volume response during prolonged exercise depends on left ventricularfilling: evidence from a beta-blockade study",[7090],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fstroke-volume-response-during-prolonged-exercise-depends-on-left-ventricularfilling",{"title":7053,"description":7089},"en\u002Fblog\u002Fstroke-volume-response-during-prolonged-exercise-depends-on-left-ventricularfilling","cujykT-s9pwfnqfAEc0vF2sMCGaNMMhthB2JrAVocLE",{"id":7099,"title":7100,"alternate":7101,"blogIndex":107,"body":7103,"canonical":107,"description":7174,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7175,"heroCta":107,"heroImage":7176,"heroImageAlt":7100,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7100,"heroTitleClass":107,"images":7177,"language":117,"layoutIntent":220,"meta":7179,"navigation":121,"noindex":109,"ogImage":107,"path":7180,"publishedAt":107,"readingTime":107,"sections":107,"seo":7181,"stem":7182,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7183},"pages\u002Fen\u002Fblog\u002Fthe-advice-martin-odegaard-should-listen-to.md","The advice Martin Ødegaard should listen to",{"en":7102,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-advice-martin-odegaard-should-listen-to",{"type":101,"value":7104,"toc":7169},[7105,7108,7111,7117,7120,7123,7129,7132,7135,7141,7147,7150,7153],[136,7106,7107],{},"This morning he was brought by private plane from a snowy airport in Moss to sunny Spain, where he is about to start a new chapter in his life. He is only 16 years old, but has already achieved more in the sports world than most can hope for, Martin Ødegaard is kicking his way out in the world in record time.Jan Hoff is Professor of Medicine at NTNU in Trondheim, and has previously worked with both Real Madrid and Ødegaard's former club, Strømsgodset.",[136,7109,7110],{},"He says the youngster’s new teammates are on a different level than what he is used to.“Training sessions in the two football clubs are not very different. It has been a few years since we worked with Strømsgodset, but the skill related exercises we have observed in Real Madrid, Barcelona, Celtic, or Rosenborg for that matter, are not substantially different. Primarily, the difference comes down to the players just being better, so they are both much faster and more accurate, he says.",[248,7112,7114],{"id":7113},"a-lot-of-self-training",[139,7115,7116],{},"A lot of self-training",[136,7118,7119],{},"Hoff is with his research colleague, Jan Helgerud, known for his leading research on training, especially in connection with physical training in football. He says Ødegaard is going to face much tougher resistance with his new club.“Norwegian football teams train as much as Real Madrid during the pre-season period, but Real Madrid play more matches against better opposition throughout the season, and players who are part of these teams develop faster.”In Norway, Ødegaard is seen as the best of the best, but Hoff says he has a long way to go before he is as good as his new teammates",[136,7121,7122],{},".“Martin Ødegaard has to train as much as Cristiano Ronaldo has done over the last ten years to become as good as him. If he continues individual practice with a ball as well as physical training for better endurance and better strength, that is. He has to do this two to three hours a week for years, only then he can get to his level,” the researcher explains.“We met Ronaldo in Manchester United approximately ten years ago and he had surprisingly similar starting point to what Ødegaard has today,” he adds.",[248,7124,7126],{"id":7125},"_200-kg-squat",[139,7127,7128],{},"200 kg squat",[136,7130,7131],{},"If Ødegaard wants to make a name for himself among the world's best players in his new Spanish league, La Liga, he must become stronger, and preferably be able to lift 200 kilograms or more while doing a 90 degree squat. However, in order for Ødegaard to run significantly faster, he can start off a little lighter.“We have shown in research that an increase of approximately 50 kilo in 90 degree squats allows players to run almost a metre faster per every ten metres. This, in addition to the fact that increased strength reduces energy costs, they can run almost a kilometre more per game.",[136,7133,7134],{},"”It is not only Ødegaard’s strength that needs improvement though. He must also work on his endurance to keep up with his new opponents, and according to Hoff interval training is the key to success.“Approximately 20 sessions with four times four-minute intervals allow players to run 1.7 kilometres longer during a game. Additionally, it can double the number of sprints and increase number of involvements with the ball by 30 percent.",[136,7136,7137,7138],{},"Work capacity is important for footballers as well.”Hoff believes that Ødegaard will be followed up closely, and that personal trainers will most likely be at his disposal. In an interview with the newspaper “VG” yesterday Hoff said that ",[274,7139,7140],{},"\"many\" of Real Madrid players have personal trainers for strength, endurance and flexibility training. Not only to run faster and longer, but to help prevent injuries and strengthen muscles and bones as well.",[248,7142,7144],{"id":7143},"the-best-of-the-best",[139,7145,7146],{},"The best of the best",[136,7148,7149],{},"Normally, Hoff works as a professor at NTNU in Trondheim, but together with colleague Helgerud he has acted as responsible advisor for physical training for a wide range of Olympic champions, world champions and World Cup winners. Furthermore, they have been consultants for a variety of professional football players and teams.",[136,7151,7152],{},"They have published well over a hundred research papers on Pubmed, the world's largest database in medicine, nursing, dentistry, veterinary medicine, health care and preclinical sciences. Today, they are also partners in Myworkout, contributing with training advice and guidance, in order for us to provide the best training to our customers.",[136,7154,7155,304,7157,304,7162,304,7164],{},[139,7156,303],{},[306,7158,304,7160],{"href":308,"rel":7159},[310],[139,7161,313],{},[139,7163,316],{},[306,7165,304,7167],{"href":319,"rel":7166},[310],[139,7168,323],{},{"title":104,"searchDepth":105,"depth":105,"links":7170},[7171,7172,7173],{"id":7113,"depth":327,"text":7116},{"id":7125,"depth":327,"text":7128},{"id":7143,"depth":327,"text":7146},"He must work out as much as Ronaldo have done for the past ten years to become as good as him.","– He must work out as much as Ronaldo have done for the past ten years to become as good as him.","webflow-65ba3d842eb42c1543a395b8-62b315855a4f47c60169d78f-15139871582-d60286fe13-k-5b1-5d-b2eed48c690a",[7176,7178],"webflow-62b315855a4f47c60169d78f-15139871582-d60286fe13-k-08aa7114f7bc",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-advice-martin-odegaard-should-listen-to",{"title":7100,"description":7174},"en\u002Fblog\u002Fthe-advice-martin-odegaard-should-listen-to","5T-1rerg6kmGlORJMPOOR5Vd4WeaF8NB2TT4DeMfB5c",{"id":7185,"title":7186,"alternate":7187,"blogIndex":107,"body":7189,"canonical":107,"description":7298,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7299,"heroCta":107,"heroImage":7300,"heroImageAlt":7186,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7186,"heroTitleClass":107,"images":7301,"language":117,"layoutIntent":220,"meta":7302,"navigation":121,"noindex":109,"ogImage":107,"path":7303,"publishedAt":107,"readingTime":107,"sections":107,"seo":7304,"stem":7305,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7306},"pages\u002Fen\u002Fblog\u002Fthe-benefit-of-promoting-health-at-the-workplace.md","The benefit of promoting health at the workplace",{"en":7188,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-benefit-of-promoting-health-at-the-workplace",{"type":101,"value":7190,"toc":7286},[7191,7198,7202,7205,7209,7212,7216,7219,7225,7228,7234,7237,7246,7260,7266,7269,7272,7276,7279],[136,7192,7193,7194,7197],{},"Peter Drucker once said, ",[274,7195,7196],{},"“Culture eats strategy for breakfast.”"," This phrase often echoes through discussions of change management, typically in the context of new technology or shifts in company culture. Yet, when it comes to wellness initiatives, many companies focus more on flashy technology than on the process of lasting change.",[1025,7199,7201],{"id":7200},"this-is-a-misstep","This is a misstep",[136,7203,7204],{},"Research and experience show that successful change takes deliberate effort—even for simple wellness programs. Most implementation attempts fail because people resist disrupting their routines. Change is uncomfortable, and without strategic cultural support, employees revert to familiar habits. For wellness initiatives to succeed, they must align with and enhance the corporate culture—and they must deliver tangible business benefits. Yet, few wellness providers offer clear documentation of Return on Investment (ROI), often relying on engagement statistics that provide little insight into real outcomes.",[1025,7206,7208],{"id":7207},"the-need-is-the-baseline","The need is the baseline",[136,7210,7211],{},"Companies embrace wellness programs for diverse reasons. Some face high absenteeism and related costs, while others aim to attract top talent in competitive markets. Whatever the motivation, identifying the company’s specific needs is essential—the foundation that guides every step of the process.",[1025,7213,7215],{"id":7214},"framework-from-myworkout","Framework from Myworkout",[136,7217,7218],{},"Myworkout has developed a method for embedding health into workplace culture. This approach empowers employees to adopt habits that promote long-term well-being, recognizing that a healthier workforce is a more productive workforce. By educating, engaging, and empowering employees, MWO helps companies cultivate a culture where health and performance go hand in hand.",[1025,7220,7222],{"id":7221},"educate-to-empower",[139,7223,7224],{},"Educate to Empower",[136,7226,7227],{},"Change begins with awareness—understanding why change matters and how to achieve it. Education and knowledge development are essential first steps. By offering valuable content and fostering open conversations, companies can attract internal advocates who champion health and inspire their peers. This proactive approach benefits both personal well-being and business performance, creating sustainable habits that drive engagement and motivation.",[1025,7229,7231],{"id":7230},"engagement-for-commitment",[139,7232,7233],{},"Engagement for Commitment",[136,7235,7236],{},"True engagement requires understanding what matters to your team. It’s not about launching a program—it’s about embarking on a structured, measurable journey toward better health. By providing actionable insights and celebrating milestones, companies can foster genuine commitment. Each step should feel purposeful, with clear benchmarks and moments of recognition to maintain momentum.",[1025,7238,7240],{"id":7239},"empowerment-through-action-sustainable-change-requires-empowering-employees-to-take-ownership-of-their-health-while-management-must-provide-support-and-remove-obstacles-employees-need-the-freedom-to-explore-and-adopt-healthy-habits-independently-by-identifying-barriers-encouraging-initiative-and-promoting-physical-activity-where-possible-companies-can-reduce-friction-and-increase-the-likelihood-of-long-term-success",[139,7241,7242,7243],{},"Empowerment Through Action ",[139,7244,7245],{},"Sustainable change requires empowering employees to take ownership of their health. While management must provide support and remove obstacles, employees need the freedom to explore and adopt healthy habits independently. By identifying barriers, encouraging initiative, and promoting physical activity where possible, companies can reduce friction and increase the likelihood of long-term success.",[136,7247,7248,304,7251,304,7257],{},[139,7249,7250],{},"Explore our best practices for empowering employees and creating a culture where wellness thrives.",[306,7252,304,7254],{"href":1159,"rel":7253},[310],[139,7255,7256],{},"book a non-binding strategy call",[139,7258,7259],{},"with us to hear about best practices.",[248,7261,7263],{"id":7262},"building-momentum",[139,7264,7265],{},"Building Momentum",[136,7267,7268],{},"The key to making health a cornerstone of company culture is to build and maintain momentum. Friction, poor communication, and lack of recognition can derail even the best-laid plans. By facilitating activities, fostering interaction, and celebrating milestones—both big and small—companies can sustain the energy needed to keep their wellness initiatives thriving.",[136,7270,7271],{},"Our methodology includes tools and reminders that help management and core teams stay on track, ensuring that momentum doesn’t wane.",[248,7273,7274],{"id":1131},[139,7275,772],{},[136,7277,7278],{},"Implementing a culture of health requires more than technology—it demands a clear methodology and defined objectives to ensure alignment with business goals. Even with a dedicated project team, having an experienced partner can help identify potential pitfalls and increase the likelihood of long-term success.",[136,7280,7281,7282,755],{},"The MWO methodology goes beyond implementation. It offers a pathway to a healthier, more productive workforce by embedding simple yet effective habits into everyday work life. To learn more about our products and how we support seamless integration into company culture, ",[306,7283,7285],{"href":1159,"rel":7284},[310],"schedule a meeting with us today",{"title":104,"searchDepth":105,"depth":105,"links":7287},[7288,7289,7290,7291,7292,7293],{"id":7200,"depth":105,"text":7201},{"id":7207,"depth":105,"text":7208},{"id":7214,"depth":105,"text":7215},{"id":7221,"depth":105,"text":7224},{"id":7230,"depth":105,"text":7233},{"id":7239,"depth":105,"text":7294,"children":7295},"Empowerment Through Action Sustainable change requires empowering employees to take ownership of their health. While management must provide support and remove obstacles, employees need the freedom to explore and adopt healthy habits independently. By identifying barriers, encouraging initiative, and promoting physical activity where possible, companies can reduce friction and increase the likelihood of long-term success.",[7296,7297],{"id":7262,"depth":327,"text":7265},{"id":1131,"depth":327,"text":772},"Imagine a future where your employees radiate vitality, your workplace culture flourishes, and a shared commitment to wellness sets your company apart.","Imagine a future where your employees radiate vitality, your workplace culture flourishes, and a shared commitment to wellness sets your company apart. This vision isn’t a distant dream—it’s an achievable reality when you cultivate a culture of health with intention and strategy.","webflow-6555d07e84a110213d2ed9c1-adobestock-165558399-6daf0487363c",[7300],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-benefit-of-promoting-health-at-the-workplace",{"title":7186,"description":7298},"en\u002Fblog\u002Fthe-benefit-of-promoting-health-at-the-workplace","LHMC1eehCh-uY4a2aGX4nG2RaBd3ANXZuUiHVW9oZU0",{"id":7308,"title":7309,"alternate":7310,"blogIndex":107,"body":7312,"canonical":107,"description":7572,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7573,"heroCta":107,"heroImage":7574,"heroImageAlt":7309,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7309,"heroTitleClass":107,"images":7575,"language":117,"layoutIntent":220,"meta":7576,"navigation":121,"noindex":109,"ogImage":107,"path":7577,"publishedAt":107,"readingTime":107,"sections":107,"seo":7578,"stem":7579,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7580},"pages\u002Fen\u002Fblog\u002Fthe-best-training-for-your-heart.md","The Best Training for Your Heart",{"en":7311,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-best-training-for-your-heart",{"type":101,"value":7313,"toc":7558},[7314,7326,7333,7339,7342,7351,7354,7357,7363,7366,7404,7410,7413,7429,7432,7452,7458,7462,7465,7482,7485,7501,7505,7517,7521,7548,7552],[248,7315,7317,7318,7325],{"id":7316},"how-do-you-train-the-heart-the-heart-is-the-most-important-muscle-in-your-body-and-the-most-effective-way-to-train-your-heart-is-by-exercising-at-an-intensity-where-it-becomes-completely-filled-with-blood-and-stays-there-long-enough-to-get-stronger-considering-that-your-total-blood-volume-is-about-45-kilograms-it-takes-about-12-minutes-at-the-right-intensity-to-fully-load-the-heart-from-there-you-need-to-maintain-that-intensity-for-another-2-minutes-to-get-maximum-benefit","**How Do You Train the Heart? **The heart is the most important muscle in your body, and the most effective way to train your heart is by exercising at an intensity where it becomes completely filled with blood — and stays there long enough to get stronger. Considering that your total blood volume is about 4–5 kilograms, it takes about ",[139,7319,7320,7321,7324],{},"1–2 minutes ",[139,7322,7323],{},"at the right intensity to fully load the heart. From there,"," you need to maintain that intensity for another 2 minutes"," to get maximum benefit.",[136,7327,7328,7329,7332],{},"That’s exactly what the ",[139,7330,7331],{},"4x4 interval method"," is designed to do. Based on exercise physiology research, 4x4 training specifically targets the heart and circulatory system.",[248,7334,7336],{"id":7335},"what-is-a-4x4-interval-session",[139,7337,7338],{},"What Is a 4x4 Interval Session?",[136,7340,7341],{},"A 4x4 workout consists of:",[411,7343,7344],{},[155,7345,7346,7347,7350],{},"**Four 4-minute intervals **- ",[139,7348,7349],{},"Three-minute active breaks"," between each interval",[136,7352,7353],{},"During the first two minutes of each interval, your heart fills with blood. The following two minutes keep it working at full capacity. The 3-minute breaks give your body time to flush out lactic acid, so you’re ready to complete the next interval at the right intensity.",[136,7355,7356],{},"It’s long enough to challenge your cardiovascular system — but short enough to avoid excessive fatigue.",[248,7358,7360],{"id":7359},"_4x4-in-a-nutshell",[139,7361,7362],{},"4x4 in a Nutshell",[136,7364,7365],{},"Here’s what a full session looks like:",[411,7367,7368,7372,7383,7398],{},[155,7369,7370,4570],{},[139,7371,4569],{},[155,7373,7374,7375,7378,7379,7382],{},"**Four 4-minute intervals ",[139,7376,7377],{},", ideally on a treadmill with"," at least 5% incline  **- During the intervals, reach ",[139,7380,7381],{},"85–95% of your max heart rate"," by minute 2",[155,7384,7385,7386,7389,7390,7397],{},"You’re at the right intensity if you’re **breathing heavily ",[139,7387,7388],{},"after 2 minutes, but feel"," no discomfort or stiffness  **- ",[139,7391,7392,7393,7396],{},"3-minute active breaks ",[139,7394,7395],{},"between intervals, where your heart rate drops to around"," 70% of max"," (a pace where you can still talk)",[155,7399,7400,7403],{},[139,7401,7402],{},"5-minute cooldown"," at a comfortable pace",[248,7405,7407],{"id":7406},"how-to-find-the-right-intensity",[139,7408,7409],{},"How to Find the Right Intensity",[136,7411,7412],{},"Not sure what your maximum heart rate is? No problem — you don’t need fancy gear to train effectively. Here are some simple rules of thumb:",[411,7414,7415],{},[155,7416,7417,7418,7421,7422,7425,7426],{},"After each **4-minute interval ",[139,7419,7420],{},", you should feel like you could go for"," 1 more minute  **- After completing all **four intervals ",[139,7423,7424],{},", you should feel like you could do"," one more  **- If you can hold a conversation during an interval, the intensity is ",[139,7427,7428],{},"too low",[136,7430,7431],{},"Want a estimate of your maximum heart rate? Connect your wearables to the Myworkout GO app and follow the instructions from there.",[248,7433,7435,7436,7443,7444,7447,7448,7451],{"id":7434},"how-often-should-you-do-4x4-training-each-weekly-session-of-4x4-training-beyond-the-first-improves-endurance-by-about-05-just-two-sessions-per-week-are-enough-to-maintain-a-biological-age-of-20-even-as-you-grow-older","**How Often Should You Do 4x4 Training? **Each weekly session of 4x4 training — ",[139,7437,7438,7439,7442],{},"beyond the first ",[139,7440,7441],{},"— improves endurance by about"," 0.5%",". Just ",[139,7445,7446],{},"two sessions per week"," are enough to maintain a ",[139,7449,7450],{},"biological age of 20",", even as you grow older.",[136,7453,7454,7455],{},"“The bigger your engine, the further you can go. The key to more life lies in increased capacity.”\n— ",[274,7456,7457],{},"Professor Jan Helgerud",[1025,7459,7461],{"id":7460},"health-benefits-of-endurance-training","🩺 Health Benefits of Endurance Training",[136,7463,7464],{},"✅ Reduces risk of lifestyle diseases:",[411,7466,7467,7470,7473,7476,7479],{},[155,7468,7469],{},"Obesity",[155,7471,7472],{},"High blood pressure",[155,7474,7475],{},"Type 2 diabetes",[155,7477,7478],{},"Poor circulation",[155,7480,7481],{},"High cholesterol",[136,7483,7484],{},"✅ Improves:",[411,7486,7487,7490,7493,7496,7499],{},[155,7488,7489],{},"Heart function",[155,7491,7492],{},"Lung capacity",[155,7494,7495],{},"Mobility",[155,7497,7498],{},"Energy levels",[155,7500,32],{},[1025,7502,7504],{"id":7503},"track-your-vo-max-with-scientific-accuracy","📱 Track Your VO₂ Max with Scientific Accuracy",[136,7506,7507,4600,7510,7512,7513,7516],{},[139,7508,7509],{},"💡 Tip:",[274,7511,4603],{}," app for your next 4x4 interval session.\nDeveloped with Professors Helgerud and Hoff, it offers guided interval training and ",[139,7514,7515],{},"accurate VO₂ max measurement"," — backed by science.",[1025,7518,7520],{"id":7519},"summary-why-you-should-train-endurance","✅ Summary: Why You Should Train Endurance",[411,7522,7523,7529,7538],{},[155,7524,7525,7528],{},[139,7526,7527],{},"Your heart adapts to the demands of training"," — and it’s the bottleneck for performance.",[155,7530,7531,2169],{},[139,7532,7533,7534,7537],{},"4x4 intervals ",[139,7535,7536],{},"offer the"," most efficient way to increase VO₂ max and heart strength",[155,7539,7540,7541],{},"Just ",[139,7542,7543,7544,7547],{},"two sessions per week ",[139,7545,7546],{},"can"," improve your quality of life",[248,7549,7551],{"id":7550},"start-now","📲 Start Now:",[136,7553,7554,7557],{},[139,7555,7556],{},"Download Myworkout 4x4"," on iOS or Android\n& take your first step toward younger, stronger, longer-lasting health.",{"title":104,"searchDepth":105,"depth":105,"links":7559},[7560,7562,7563,7564,7565,7567,7568,7569],{"id":7316,"depth":327,"text":7561},"**How Do You Train the Heart? **The heart is the most important muscle in your body, and the most effective way to train your heart is by exercising at an intensity where it becomes completely filled with blood — and stays there long enough to get stronger. Considering that your total blood volume is about 4–5 kilograms, it takes about 1–2 minutes at the right intensity to fully load the heart. From there, you need to maintain that intensity for another 2 minutes to get maximum benefit.",{"id":7335,"depth":327,"text":7338},{"id":7359,"depth":327,"text":7362},{"id":7406,"depth":327,"text":7409},{"id":7434,"depth":327,"text":7566},"**How Often Should You Do 4x4 Training? **Each weekly session of 4x4 training — beyond the first — improves endurance by about 0.5%. Just two sessions per week are enough to maintain a biological age of 20, even as you grow older.",{"id":7460,"depth":105,"text":7461},{"id":7503,"depth":105,"text":7504},{"id":7519,"depth":105,"text":7520,"children":7570},[7571],{"id":7550,"depth":327,"text":7551},"A healthy, more efficient cardiovascular system is one of the biggest contributors to a long, healthy life — and it's just as critical for endurance performance.","A healthy, more efficient cardiovascular system is one of the biggest contributors to a long, healthy life — and it’s just as critical for endurance performance. Here's how you train your heart effectively.","webflow-6847de42ea29d29f9eed7f9f-screenshot-202025-06-10-20at-2009-26-22-c91069b6d7ac",[7574],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-best-training-for-your-heart",{"title":7309,"description":7572},"en\u002Fblog\u002Fthe-best-training-for-your-heart","ENMAhTKzFIWeMiuP_61VBcyDRwufCpLZuaUX1AUHyKg",{"id":7582,"title":7583,"alternate":7584,"blogIndex":107,"body":7586,"canonical":107,"description":7625,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7626,"heroCta":107,"heroImage":7627,"heroImageAlt":7628,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7628,"heroTitleClass":107,"images":7629,"language":117,"layoutIntent":220,"meta":7630,"navigation":121,"noindex":109,"ogImage":107,"path":7631,"publishedAt":107,"readingTime":107,"sections":107,"seo":7632,"stem":7633,"tag":725,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7634},"pages\u002Fen\u002Fblog\u002Fthe-effect-of-age-on-the-vo2max-response-to-high-intensity-interval-training.md","The Effect of Age on the VO₂max Response to High-Intensity",{"en":7585,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-effect-of-age-on-the-vo2max-response-to-high-intensity-interval-training",{"type":101,"value":7587,"toc":7623},[7588,7601,7604,7607,7610,7613,7618],[136,7589,7590,7591,7594,7595,6322,7598,4886],{},"Støren, Ø. , ",[306,7592,685],{"href":683,"rel":7593},[310],"Sæbø, M, Støa, E. Solfrid Bratland-Sand, S. Unhjem, ",[306,7596,679],{"href":677,"rel":7597},[310],[306,7599,672],{"href":672,"rel":7600},[310],[136,7602,7603],{},"Maximal oxygen consumption (VO₂max) is one of the strongest predictors for cardiovascular health and mortality and is observed to decrease with ~1% per year until old age where the decline may accelerate. As a consequence, individuals suffer an elevated risk of cardiovascular disease and premature death with increasing age. Recognizing that the age-related decline in VO₂max indeed has multifactorial causes; most of it may be explained by reductions in the physical activity level as this also is shown to decrease with age. Thus, counteracting inactivity with effective aerobic endurance training to reduce some of the       VO₂max decline may be an excellent strategy for healthy aging.",[136,7605,7606],{},"High-intensity interval training (HIIT) is documented to yield effective improvements in the cardiovascular system. However, it is not determined how age may affect the training response of key components of aerobic endurance.",[136,7608,7609],{},"We recruited 72 males (mean: weight = 85 kg, height = 180 cm) and 22 females (weight = 76 kg, height = 171 cm) from 20 to 70+ yr with a training status typical for their age group and divided them into six decade groups. The participants followed supervised HIIT4x4 min with a targeted intensity of 90%–95% of maximal HR (HRmax) three times a week for 8 weeks.",[136,7611,7612],{},"After HIIT, all age groups increased VO₂max on average with 0.3-0.4 L\u002Fmin from (20–+70yr). These 9%–13% improvements were not different between the age groups. In contrastto age, the percentage improvements after HIIT were inversely associated with baseline training status. HRmax was not altered within the respective age cohorts, but the two oldest cohorts exhibited a tendency to increase HRmax in contrast to a training- induced decrease in the younger groups.",[136,7614,7615,7617],{},[274,7616,772],{},": The current study revealed similar improvements in VO₂max in participants from 20 to 70+ yr of age and implies that the training response to short-term HIIT is not affected up to moderate age in individuals with a VO₂max representative for what is typically observed in the population. By contrast, our results showed that the magnitude of VO₂max improvement was affected by the initial training status. Our results advocate that 4x4 min HIIT can be used as an effective strategy to improve VO₂max in the aging popu- lation, and given the close association between VO₂max and physical health, this may be beneficial for the quality of life of the individual and serve as a cost-effective socioeconomic enterprise for public health.",[136,7619,709,7620],{},[306,7621,6031],{"href":6031,"rel":7622},[310],{"title":104,"searchDepth":105,"depth":105,"links":7624},[],"Maximal oxygen consumption (VO₂max) is one of the strongest predictors for cardiovascular health and mortality and is observed to decrease with ~1% per.","Maximal oxygen consumption (VO₂max) is one of the strongest predictors for cardiovascular health and mortality and is observed to decrease with ~1% per year until old age where the decline may accelerate.","webflow-64ff149139e3a67f4b7c2b2e-skjermbilde-202023-09-11-20kl-2015-19-11-d0e1d19b786a","The Effect of Age on the VO₂max Response to High-Intensity Interval Training",[7627],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-effect-of-age-on-the-vo2max-response-to-high-intensity-interval-training",{"title":7583,"description":7625},"en\u002Fblog\u002Fthe-effect-of-age-on-the-vo2max-response-to-high-intensity-interval-training","hd21DwEKiptt8t1tn5k_IK4XCeGmB6S4btWU57cvUfU",{"id":7636,"title":7637,"alternate":7638,"blogIndex":107,"body":7640,"canonical":107,"description":7750,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7751,"heroCta":107,"heroImage":7752,"heroImageAlt":7753,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7753,"heroTitleClass":107,"images":7754,"language":117,"layoutIntent":220,"meta":7756,"navigation":121,"noindex":109,"ogImage":107,"path":7757,"publishedAt":107,"readingTime":107,"sections":107,"seo":7758,"stem":7759,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7760},"pages\u002Fen\u002Fblog\u002Fthe-importance-of-healthy-employees.md","Powel and Myworkout - a partnership that Empowered Employees and",{"en":7639,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-importance-of-healthy-employees",{"type":101,"value":7641,"toc":7741},[7642,7649,7652,7658,7661,7664,7670,7673,7680,7687,7693,7696,7699,7705,7708,7714,7717,7723,7729,7732,7736],[136,7643,7644,7645,7648],{},"In the lead up to Christmas 2014, Myworkout was granted financial support from Innovation Norway for an IRD project – ",[274,7646,7647],{},"support that will contribute to the development of new products and solutions leading to international market success (Source: Innovation Norway","). In Myworkout´s case, this grant will be used to develop flexible training solutions for businesses worldwide.",[136,7650,7651],{},"“Employees that are in good health represent economic value for the company. Myworkout can deliver a flexible,research-based training solution directly to employees,” says CEO and founder of Myworkout, Knut Løkke. “We are able to this using a combination of testing, statistics, gamification, inspiration and motivation.”",[248,7653,7655],{"id":7654},"why-businesses",[139,7656,7657],{},"Why businesses?",[136,7659,7660],{},"Myworkout aims to improve public health, and believe it is both important and appropriate that companies offer training to employees. This will not only improve the health of employees, a healthy employee will also work harder and have less sick days.“The effect is not only better health, other benefits are increased well-being, improved performance at work and, perhaps most importantly, a longer life. This also represents a value for each employee. Myworkout should be a tool to increase these values,” Løkke explains.",[136,7662,7663],{},"During the IRD project, which lasts one year, Myworkout will in collaboration with Powel AS develop a training solution that is tailored for national and international companies. Powel is a leading provider of software solutions for energy companies, contractors and the public sector. They have 380 employees in seven countries, and this partnership will therefore provide Myworkout with the opportunity to develop a final product that appeals to many cultures and languages.",[248,7665,7667],{"id":7666},"head-for-innovation",[139,7668,7669],{},"Head for innovation",[136,7671,7672],{},"Challenges and development go hand in hand, and Myworkout was faced with some challenges from Bård Benum.",[136,7674,7675,7676,7679],{},"CEO of Powel, before they agreed to be part of the project.“",[274,7677,7678],{},"Benum gave us some challenges, such as adapting the system to Garmin Vivofit that they had already invested in for their employees, which we did. Garmin has actually also been participating in the project, which offers many opportunities. Powel should be commended for their willingness to contribute, they have a head for innovation.","” Knut Løkke says.",[136,7681,7682,7683,7686],{},"Benum says he looks forward to the cooperation and that he likes the approach to exersise that Myworkout stands for: “",[274,7684,7685],{},"Traditional activities tend to trigger those that are already active, but we hope we can reach out to even more employees now. Additionally, the concept is interesting for a business like Powel, who have many offices spread across several countries. Myworkout is far ahead of many others in terms of utilisation of IT and \"Internet of Things\", and this is exciting for us as a technology company. It is also important that we have a solid foundation in a highly professional environment. This was also important to us when we made the decision to join the project",".” he continues.",[248,7688,7690],{"id":7689},"the-importantce-of-good-health",[139,7691,7692],{},"The importantce of good health",[136,7694,7695],{},"The CEO continues to say that employees’ health is as important to the business as the employee.- Being in good health is generally important for the employees, but it is also important for us as an employer that our employees stay healthy and have the energy to perform well at work. Being in good health is essential for this, both physically and mentally.",[136,7697,7698],{},"Benum hopes the project with Myworkout will have a motivating effect on Powel’s employees, and says he has received positive reactions from those involved so far.“We expect that we will have even more employees who understand and are motivated for physical activity. It will also be exciting to see how we can be involved in designing the scheme.”",[248,7700,7702],{"id":7701},"measuring-the-effect-of-training",[139,7703,7704],{},"Measuring the effect of training",[136,7706,7707],{},"The main task of Myworkout is documenting that the training actually works.- We will document by measuring employees' biological age before, during and after the project, Løkke explains.A biological age-test is a complex test based on research from NTNU, but Myworkout has simplified it for employees, and the \"test subjects” do not have to wear themselves out completely.“You will experience some shortness of breath, but nothing more than that. Employees can also perform the test themselves without the need for assistance,” Løkke says.",[248,7709,7711],{"id":7710},"empowering",[139,7712,7713],{},"Empowering",[136,7715,7716],{},"The project between Myworkout and Powel is divided into three phases: Test Group 1, Test Group 2 and All Employees.“The project will practice a low-threshold approach to the dissemination of knowledge and adapted instruction in an inspiring and motivating way. Empowering is the key word,” Løkke says.Since Powel is an international company, Myworkout will create both a Norwegian and an English version. Employees can access the platform using a mobile, tablet or laptop, and exercise can be performed at home, outdoors, at work or at the gym.“It is essential to maintain user friendliness. If an employee wishes to use an external fitness app, a fitness bracelet or a watch, we will have the solutions for that too, the CEO of Myworkout explains.",[248,7718,7720],{"id":7719},"support-and-future-plans",[139,7721,7722],{},"Support and future plans",[136,7724,7725,7726],{},"The support from Innovation Norway is essential for the project, and it is due to this support that Myworkout can afford to take the risk on such a complex project.“Thanks to the support we receive from Innovation Norway, Myworkout is capable of providing the project with ten FTEs, including Professors of Medicine and doctoral degrees in technology. With Innovation Norway on board, Myworkout also get enhanced credibility, making it easier to be noticed by potential businesses and partners, he says. ",[274,7727,7728],{},"What is the plan for the fitness company going forward?“",[136,7730,7731],{},"Our next step is to strengthen and develop Myworkout. Many large and small companies and organisations would benefit from this solution, from schools and sports clubs to companies, training centres and associations. To be able to deliver the platform, it must be well thought through and tested. There is no point developing a solution that is unable to handle the potential.“Right now though, our main focus lie with Powel, Løkke concludes.",[1025,7733,7735],{"id":7734},"are-you-ready-to-become-more-sustainable","Are you ready to become more sustainable?",[136,7737,7738,1287],{},[306,7739,5829],{"href":1284,"rel":7740},[310],{"title":104,"searchDepth":105,"depth":105,"links":7742},[7743,7744,7745,7746,7747,7748,7749],{"id":7654,"depth":327,"text":7657},{"id":7666,"depth":327,"text":7669},{"id":7689,"depth":327,"text":7692},{"id":7701,"depth":327,"text":7704},{"id":7710,"depth":327,"text":7713},{"id":7719,"depth":327,"text":7722},{"id":7734,"depth":105,"text":7735},"Myworkout, a leading provider of flexible and research-based training solutions, has partnered with Powel AS to develop customized fitness solutions.","Myworkout, a leading provider of flexible and research-based training solutions, has partnered with Powel AS to develop customized fitness solutions for businesses worldwide. With financial support from Innovation Norway, this one-year IRD project aims to promote public health by empowering employees with easy-to-use training tools that improve overall health, wellbeing, and productivity. Learn more about this exciting partnership and how it can benefit businesses of all sizes.","webflow-65ba3dabcc82dc393c9442a4-62b3156c46a0c462b26a3d5d-knut2-scaled-5b1-5d-ca0b5ef3c127","Powel and Myworkout - a partnership that Empowered Employees and Boosted Productivity",[7752,7755],"webflow-62b3156c46a0c462b26a3d5d-knut2-scaled-1cdc0c78c2da",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-importance-of-healthy-employees",{"title":7637,"description":7750},"en\u002Fblog\u002Fthe-importance-of-healthy-employees","1s_ZJ2G02-6F4blUMzf4pUgh7mm_QPRv_sxkur7v73s",{"id":7762,"title":7763,"alternate":7764,"blogIndex":107,"body":7766,"canonical":107,"description":7840,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7841,"heroCta":107,"heroImage":7842,"heroImageAlt":7763,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7763,"heroTitleClass":107,"images":7843,"language":117,"layoutIntent":220,"meta":7845,"navigation":121,"noindex":109,"ogImage":107,"path":7846,"publishedAt":107,"readingTime":107,"sections":107,"seo":7847,"stem":7848,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7849},"pages\u002Fen\u002Fblog\u002Fthe-inactivity-crisis.md","The inactivity crisis",{"en":7765,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-inactivity-crisis",{"type":101,"value":7767,"toc":7831},[7768,7773,7782,7786,7789,7793,7796,7800,7803,7807,7810,7814,7817,7821,7824,7828],[234,7769,7770],{},[136,7771,7772],{},"Written by: Marit Sofie Emaus, project manager in Myworkout.",[136,7774,7775,7776,7781],{},"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 ",[306,7777,7780],{"href":7778,"rel":7779},"https:\u002F\u002Fsdgs.un.org\u002Fgoals",[310],"UN","also has turned its attention to; the inactivity crisis.",[1025,7783,7785],{"id":7784},"un-sustainability-goal-3","UN Sustainability Goal # 3",[136,7787,7788],{},"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.",[1025,7790,7792],{"id":7791},"non-communicable-diseases","Non-communicable diseases",[136,7794,7795],{},"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 \u002F AIDS and osteoarthritis. Only one of these can not be treated or prevented by physical activity.",[1025,7797,7799],{"id":7798},"pain-as-a-motivator","Pain as a motivator",[136,7801,7802],{},"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.",[1025,7804,7806],{"id":7805},"treatment","Treatment",[136,7808,7809],{},"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.",[1025,7811,7813],{"id":7812},"prevention","Prevention",[136,7815,7816],{},"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!",[1025,7818,7820],{"id":7819},"exercise-as-medicine-by-law","Exercise as medicine by law",[136,7822,7823],{},"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?",[1025,7825,7827],{"id":7826},"no-longer-just-your-need","No longer just your need",[136,7829,7830],{},"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!",{"title":104,"searchDepth":105,"depth":105,"links":7832},[7833,7834,7835,7836,7837,7838,7839],{"id":7784,"depth":105,"text":7785},{"id":7791,"depth":105,"text":7792},{"id":7798,"depth":105,"text":7799},{"id":7805,"depth":105,"text":7806},{"id":7812,"depth":105,"text":7813},{"id":7819,"depth":105,"text":7820},{"id":7826,"depth":105,"text":7827},"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.","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.","webflow-65ba3b921d9c72d59e41a872-62b315cfc004da17260faf70-pyx20mbasukc6f2o4iombg1aauequ84dgkvh13zevy3w-5b1-5-c84191d7a201",[7842,7844],"webflow-62b315cfc004da17260faf70-pyx20mbasukc6f2o4iombg1aauequ84dgkvh13zevy3w-274589f783bb",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-inactivity-crisis",{"title":7763,"description":7840},"en\u002Fblog\u002Fthe-inactivity-crisis","_gHbri3RzHmvffPuaOcu4ds8D6eXkGWZYj16u5e1lyc",{"id":7851,"title":7852,"alternate":7853,"blogIndex":107,"body":7855,"canonical":107,"description":7974,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":7974,"heroCta":107,"heroImage":7975,"heroImageAlt":7852,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7852,"heroTitleClass":107,"images":7976,"language":117,"layoutIntent":220,"meta":7978,"navigation":121,"noindex":109,"ogImage":107,"path":7979,"publishedAt":107,"readingTime":107,"sections":107,"seo":7980,"stem":7981,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":7982},"pages\u002Fen\u002Fblog\u002Fthe-most-important-indicator-of-your-health.md","The most important indicator of your health",{"en":7854,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-most-important-indicator-of-your-health",{"type":101,"value":7856,"toc":7967},[7857,7863,7868,7874,7877,7880,7883,7889,7892,7898,7901,7907,7910,7916,7939,7942,7948,7951],[2277,7858,7860],{"id":7859},"you-can-reduce-your-biological-age-with-exercise-and-the-app-myworkout-4x4-tells-you-how",[274,7861,7862],{},"\"You can reduce your biological age with exercise, and the App, Myworkout 4x4, tells you how,\"",[136,7864,7865,755],{},[274,7866,7867],{},"- Jan Helgerud, Professor of Medicine",[248,7869,7871],{"id":7870},"indicator-of-your-health",[139,7872,7873],{},"Indicator of your health",[136,7875,7876],{},"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.",[136,7878,7879],{},"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\").",[136,7881,7882],{},"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.",[248,7884,7886],{"id":7885},"oxygen-uptake-and-health-risk",[139,7887,7888],{},"Oxygen uptake and health risk",[136,7890,7891],{},"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.",[248,7893,7895],{"id":7894},"how-to-lower-your-biological-age",[139,7896,7897],{},"How to lower your biological age",[136,7899,7900],{},"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.",[248,7902,7904],{"id":7903},"the-most-effective-method",[139,7905,7906],{},"The most effective method",[136,7908,7909],{},"Central to a training program with Myworkout is interval training of 4x4. The plan is based on research on exercise physiology and explicitly designed to have maximum effect on the heart and blood vessels.",[2149,7911,7913],{"id":7912},"_4-4-summarized",[139,7914,7915],{},"4 × 4 summarized:",[411,7917,7918,7921,7924,7927,7930,7933,7936],{},[155,7919,7920],{},"6 minutes warm-up at moderate intensity",[155,7922,7923],{},"4×4-minutes of intervals",[155,7925,7926],{},"Minimum 5% incline on the treadmill",[155,7928,7929],{},"During the intervals, you should reach 85 to 95% of your maximal heart frequency within two minutes.",[155,7931,7932],{},"You have the right intensity when you are breathing heavily after two minutes but without any other discomfort.",[155,7934,7935],{},"You should have three minutes of active break in between the intervals. Aim for 70% of maximal heart frequency.",[155,7937,7938],{},"Three minutes cool-down after the last interval.",[136,7940,7941],{},"You can exercise by running or going uphill, using a treadmill, ergometer bike, or a rowing machine.",[248,7943,7945],{"id":7944},"the-app-myworkout-4x4",[139,7946,7947],{},"The App Myworkout 4x4",[136,7949,7950],{},"As a user of Myworkout, you will find a lot of help and support in the Myworkout 4x4 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.",[136,7952,7953,304,7955,304,7960,304,7962],{},[139,7954,303],{},[306,7956,304,7958],{"href":308,"rel":7957},[310],[139,7959,313],{},[139,7961,316],{},[306,7963,304,7965],{"href":319,"rel":7964},[310],[139,7966,323],{},{"title":104,"searchDepth":105,"depth":105,"links":7968},[7969,7970,7971,7972,7973],{"id":7870,"depth":327,"text":7873},{"id":7885,"depth":327,"text":7888},{"id":7894,"depth":327,"text":7897},{"id":7903,"depth":327,"text":7906},{"id":7944,"depth":327,"text":7947},"Age affects your health, but your biological age, which links closely to maximum oxygen uptake, is the most important indicator.","webflow-65ba3cc9ec68902bdab926d0-62b315bb955d3709dbcdec2d-p1300582web-5b1-5d-0aa7db50d565",[7975,7977],"webflow-62b315bb955d3709dbcdec2d-p1300582web-1fea3aa967eb",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-most-important-indicator-of-your-health",{"title":7852,"description":7974},"en\u002Fblog\u002Fthe-most-important-indicator-of-your-health","r_hedI_THtUTul3Gfr77VrT7WbuvBkd_C4zldSn6GFQ",{"id":7984,"title":7985,"alternate":7986,"blogIndex":107,"body":7988,"canonical":107,"description":8134,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8135,"heroCta":107,"heroImage":8106,"heroImageAlt":7985,"heroImageObjectPosition":8136,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":7985,"heroTitleClass":107,"images":8137,"language":117,"layoutIntent":220,"meta":8138,"navigation":121,"noindex":109,"ogImage":107,"path":8139,"publishedAt":107,"readingTime":107,"sections":107,"seo":8140,"stem":8141,"tag":77,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8142},"pages\u002Fen\u002Fblog\u002Fthe-norwegian-4x4-method-is-now-available-on-kindle.md","The Norwegian 4x4 Method Is Now Available on Kindle",{"en":7987,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-norwegian-4x4-method-is-now-available-on-kindle",{"type":101,"value":7989,"toc":8128},[7990,7993,7999,8005,8008,8038,8041,8044,8050,8053,8059,8062,8068,8071,8077,8084,8087,8093,8100,8103,8124],[136,7991,7992],{},"The Norwegian 4x4 Method: Science, History and Practice from its Creators, written by professors Jan Helgerud and Jan Hoff together with Øystein Lie, offers a rare inside look into the method that has influenced both elite sports and modern preventive medicine.\nFor the first time, international readers can dive into the story of how a simple idea — four intervals of four minutes — became one of the most effective ways to improve both health and performance.",[1025,7994,7996],{"id":7995},"from-a-research-lab-in-trondheim-to-the-worlds-biggest-arenas",[139,7997,7998],{},"From a Research Lab in Trondheim to the World’s Biggest Arenas",[136,8000,8001,8002,755],{},"This book tells the story of two researchers determined to understand what truly improves the heart and body. Their findings led to what we now know as the ",[274,8003,8004],{},"Norwegian 4x4 method",[136,8006,8007],{},"The method has shaped the training of:",[411,8009,8010,8016,8025],{},[155,8011,8012,8013],{},"Olympic champion ",[139,8014,8015],{},"Marit Bjørgen",[155,8017,8018,8019,5415,8022],{},"Global football stars like ",[139,8020,8021],{},"Cristiano Ronaldo",[139,8023,8024],{},"Lionel Messi",[155,8026,8027,8028,2271,8031,8034,8035],{},"Top clubs such as ",[139,8029,8030],{},"Celtic",[139,8032,8033],{},"Real Madrid",", and ",[139,8036,8037],{},"Barcelona",[136,8039,8040],{},"But perhaps the most meaningful impact came outside elite sports. Over the past two decades, Helgerud and Hoff have shown how high-intensity training can improve health and longevity for patients with heart disease, stroke, COPD, MS, and several lifestyle diseases.",[136,8042,8043],{},"This research is the foundation Myworkout is built on — and the reason we believe exercise can be a powerful form of medicine.",[248,8045,8047],{"id":8046},"what-youll-find-in-the-book",[139,8048,8049],{},"What You’ll Find in the Book",[136,8051,8052],{},"The Kindle edition brings together:",[2149,8054,8056],{"id":8055},"_1-the-science",[139,8057,8058],{},"1. The Science",[136,8060,8061],{},"A clear explanation of why high-intensity intervals — especially the 4x4 protocol — are so effective for improving VO₂max and overall health.",[2149,8063,8065],{"id":8064},"_2-the-story",[139,8066,8067],{},"2. The Story",[136,8069,8070],{},"How two professors from Trondheim, Norway, developed a method that transformed both athletic training and medical rehabilitation.",[2149,8072,8074],{"id":8073},"_3-the-practice",[139,8075,8076],{},"3. The Practice",[136,8078,8079,8080,8083],{},"A 12-week endurance and strength program suitable for ",[274,8081,8082],{},"everyone"," — from beginners and patients to elite athletes.",[136,8085,8086],{},"This is more than a training guide. It’s a piece of modern exercise science history.",[248,8088,8090],{"id":8089},"why-this-matters",[139,8091,8092],{},"Why This Matters",[136,8094,8095,8096,8099],{},"Our app is built directly on the research and methods described in this book.\nWith Myworkout, you can measure your VO₂max and biological age with a margin of error of just ",[139,8097,8098],{},"4.5%","— and 4x4 remains at the heart of our approach in the app, in clinics, and in our training centers.",[136,8101,8102],{},"Having the book available on Kindle means more people can understand the science behind what we do, and why it works so well.",[8104,8105,8107,8114,8117],"interval-book-callout",{"imageId":8106},"webflow-692458769b979cf5b3a295c8-bok-20forside-20grandfinale-20250925-20helgerud-20og-20hoff-4x4-eng-v3-f60f32407961",[8108,8109,8111],"h1",{"id":8110},"read-the-book-and-try-the-method-yourself",[139,8112,8113],{},"Read the Book – and Try the Method Yourself",[136,8115,8116],{},"Ready to dive into the history and science behind the Norwegian 4x4 method?",[136,8118,8119],{},[306,8120,8123],{"href":8121,"rel":8122},"https:\u002F\u002Fwww.amazon.com\u002FNorwegian-4x4-Method-PRACTICE-CREATORS-ebook\u002Fdp\u002FB0G3HPNQLM\u002Fref=sr_1_11?crid=I2U310A14WJK&dib=eyJ2IjoiMSJ9.jlbC0AlI18q4kW1jhcXCA_3fVrdMxmRzohhAZLOErLdPMdKtQ1xo8qlV9iW8p0URVFac3QwL98buaI_zrzZvGpP1YQ2EIYdGwWFpTOe7LdFbqjJ3N0tN_qOS8MfXBCyxthVIWAs9AVUZOOdOvKnVPtr8g-Wr9WpGSCBrVqOiitSn_7nOSdGFGzHIrWs9VH6i2qVepi58XxsbgzVo6x6jbYGZkJ4YG_FRlYc70NC3UYQ.LaJHqXYCTdmdBNg9wxtrnm5VN_7XHVgtmfa4JUMOTfc&dib_tag=se&keywords=norwegian+method&qid=1763971021&s=books&sprefix=norwegian+metho%2Cstripbooks-intl-ship%2C256&sr=1-11",[310],"Buy the Book on Kindle",[3423,8125],{"body":8126,"title":8127},"Track your 4x4 intervals, measure your VO₂max, and discover your biological age — all based on the research covered in this book.","Want to experience the method in practice?",{"title":104,"searchDepth":105,"depth":105,"links":8129},[8130],{"id":7995,"depth":105,"text":7998,"children":8131},[8132,8133],{"id":8046,"depth":327,"text":8049},{"id":8089,"depth":327,"text":8092},"We're excited to share an important update: the story and science behind the training method that forms the foundation of the Myworkout app is now.","We’re excited to share an important update: the story and science behind the training method that forms the foundation of the Myworkout app is now available to readers worldwide.","50% 0%",[8106],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-norwegian-4x4-method-is-now-available-on-kindle",{"title":7985,"description":8134},"en\u002Fblog\u002Fthe-norwegian-4x4-method-is-now-available-on-kindle","vXNEzgd_abC2ycL51WV4NiUdziSOHSXyBNhrtT3NNik",{"id":8144,"title":8145,"alternate":8146,"blogIndex":107,"body":8148,"canonical":107,"description":8294,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8295,"heroCta":107,"heroImage":8296,"heroImageAlt":8145,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8145,"heroTitleClass":107,"images":8297,"language":117,"layoutIntent":220,"meta":8299,"navigation":121,"noindex":109,"ogImage":107,"path":8300,"publishedAt":107,"readingTime":107,"sections":107,"seo":8301,"stem":8302,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8303},"pages\u002Fen\u002Fblog\u002Fthe-truth-about-weight-and-diets.md","The truth about weight and diets",{"en":8147,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fthe-truth-about-weight-and-diets",{"type":101,"value":8149,"toc":8284},[8150,8155,8159,8162,8166,8169,8173,8176,8180,8183,8187,8190,8194,8197,8200,8204,8207,8211,8258,8262,8265,8268],[136,8151,8152],{},[139,8153,8154],{},"WRITTEN BY: JAN HELGERUD, PROFESSOR IN MEDICINE",[248,8156,8158],{"id":8157},"weight-control-is-very-easy","Weight control is very easy",[136,8160,8161],{},"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\u002For 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.",[248,8163,8165],{"id":8164},"eat-what-you-want","Eat what you want!",[136,8167,8168],{},"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!",[248,8170,8172],{"id":8171},"the-relation-between-diet-and-activity","The relation between diet and activity",[136,8174,8175],{},"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\u002F3 of the daily requirement, leading to acute hunger and dramatic consequences for further training.",[248,8177,8179],{"id":8178},"do-not-fear-carbohydrates-and-fats","Do not fear carbohydrates and fats",[136,8181,8182],{},"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.",[248,8184,8186],{"id":8185},"what-about-proteins","What about proteins?",[136,8188,8189],{},"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!",[248,8191,8193],{"id":8192},"what-type-of-exercise-burns-the-most","What type of exercise burns the most?",[136,8195,8196],{},"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.",[136,8198,8199],{},"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.",[248,8201,8203],{"id":8202},"to-perform-in-training-you-are-dependent-on-carbohydrates","To perform in training, you are dependent on carbohydrates.",[136,8205,8206],{},"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\u002Fexhaustion. 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.",[2149,8208,8210],{"id":8209},"if-you-want-to-secure-a-carbohydrate-rich-food-you-can-do-the-following","If you want to secure a carbohydrate-rich food, you can do the following;",[411,8212,8213,8218,8223,8228,8233,8238,8243,8248,8253],{},[155,8214,8215],{},[274,8216,8217],{},"2 meals with bread\u002Fcereal every day",[155,8219,8220],{},[274,8221,8222],{},"Dark bread",[155,8224,8225],{},[274,8226,8227],{},"Cereal mixture",[155,8229,8230],{},[274,8231,8232],{},"Lots of accessories for hot dishes",[155,8234,8235],{},[274,8236,8237],{},"Pasta \u002F rice \u002F noodles \u002F potatoes",[155,8239,8240],{},[274,8241,8242],{},"Vegetables",[155,8244,8245],{},[274,8246,8247],{},"Fruit",[155,8249,8250],{},[274,8251,8252],{},"Juice",[155,8254,8255],{},[274,8256,8257],{},"Sports bar \u002F biscuits \u002F yoghurt",[248,8259,8261],{"id":8260},"tips-for-losing-weight","Tips for losing weight",[136,8263,8264],{},"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\u002For consume more!",[136,8266,8267],{},"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.",[136,8269,8270,304,8272,304,8277,304,8279],{},[139,8271,303],{},[306,8273,304,8275],{"href":308,"rel":8274},[310],[139,8276,313],{},[139,8278,316],{},[306,8280,304,8282],{"href":319,"rel":8281},[310],[139,8283,323],{},{"title":104,"searchDepth":105,"depth":105,"links":8285},[8286,8287,8288,8289,8290,8291,8292,8293],{"id":8157,"depth":327,"text":8158},{"id":8164,"depth":327,"text":8165},{"id":8171,"depth":327,"text":8172},{"id":8178,"depth":327,"text":8179},{"id":8185,"depth":327,"text":8186},{"id":8192,"depth":327,"text":8193},{"id":8202,"depth":327,"text":8203},{"id":8260,"depth":327,"text":8261},"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.","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.","webflow-65ba3c5c2a0878a1828d1fbf-62b315cb977cb30b23c7a685-vektregulering-og-kosthold-5b1-5d-edb4ad56c7ac",[8296,8298],"webflow-62b315cb977cb30b23c7a685-vektregulering-og-kosthold-74a91d2905e1",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fthe-truth-about-weight-and-diets",{"title":8145,"description":8294},"en\u002Fblog\u002Fthe-truth-about-weight-and-diets","TpGK4XGkya1s8TqYATsSTPCo65TAudmWuVNa81QmPsk",{"id":8305,"title":8306,"alternate":8307,"blogIndex":107,"body":8309,"canonical":107,"description":8466,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8467,"heroCta":107,"heroImage":8468,"heroImageAlt":8469,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8469,"heroTitleClass":107,"images":8470,"language":117,"layoutIntent":220,"meta":8471,"navigation":121,"noindex":109,"ogImage":107,"path":8472,"publishedAt":107,"readingTime":107,"sections":107,"seo":8473,"stem":8474,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8475},"pages\u002Fen\u002Fblog\u002Ftine-case-study-pilot.md","Tine Case Study: Strong and resilient employees through a 12-week",{"en":8308,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Ftine-case-study-pilot",{"type":101,"value":8310,"toc":8456},[8311,8314,8333,8336,8340,8343,8347,8350,8353,8367,8372,8377,8381,8384,8387,8407,8411,8414,8431,8435,8443,8451,8453],[248,8312,8313],{"id":2600},"Campaign overview",[411,8315,8316,8322,8327],{},[155,8317,8318,8321],{},[139,8319,8320],{},"Location:"," TINE Heimdal",[155,8323,8324,8326],{},[139,8325,2620],{}," 12 weeks",[155,8328,8329,8332],{},[139,8330,8331],{},"Applications:"," Myworkout GO, Contest Module, Kick-Off with Jan Helgerud, and Digital Clinic",[136,8334,8335],{},"TINE is a Norwegian cooperative owned by milk producers, specializing in dairy products both domestically and internationally. With over 5,000 employees and more than 8,000 owner-producers, TINE is committed to fostering both corporate and community well-being.",[1025,8337,8339],{"id":8338},"the-cost-of-inactivity","The Cost of Inactivity",[136,8341,8342],{},"Physical inactivity is a costly issue for both businesses and society. With an increasing number of Norwegians falling short of recommended activity levels, the risk of lifestyle diseases rises—impacting quality of life and longevity. The Norwegian Directorate of Health advises adults aged 18-64 to engage in 150-300 minutes of moderate exercise or 75-150 minutes of high-intensity exercise per week. Myworkout, however, recommends just 32 minutes of high-intensity training (HIT) weekly to achieve substantial health benefits, potentially saving society up to NOK 455 billion annually through lower healthcare costs and increased engagement.",[1025,8344,8346],{"id":8345},"collaboration-and-implementation","Collaboration and Implementation",[136,8348,8349],{},"The collaboration began in the fall of 2023, when TINE SA’s HR manager, Terje Drøyvold, explored how Myworkout could help reduce employee sick leave. By year’s end, a pilot project was launched at TINE Heimdal, integrating Myworkout GO’s campaign function, a kick-off event with Jan Helgerud, and the Digital Clinic.",[136,8351,8352],{},"The campaign was structured in two phases:",[152,8354,8355,8361],{},[155,8356,8357,8360],{},[139,8358,8359],{},"Phase One:"," Healthcare professionals identified seven candidates for the Digital Clinic, serving as relatable examples to motivate others.",[155,8362,8363,8366],{},[139,8364,8365],{},"Phase Two:"," All employees at the Heimdal facility were invited to participate using the Myworkout GO app. A total of 103 participants formed teams and engaged in the program.",[136,8368,2423,8369],{},[306,8370],{"href":8371},"webflow-67c1831ad810b06d15ae0cb7-tine-heimdal-casestudy-viz-78cd8a8078ff",[136,8373,8374],{},[274,8375,8376],{},"Structure of the campaign",[248,8378,8380],{"id":8379},"results-and-impact","Results and Impact",[136,8382,8383],{},"Between February 12 and April 7, participants logged approximately 2,997 training sessions, with 98% maintaining consistent activity. Among them, 73 individuals earned HIT points that significantly improved physical capacity. Collectively, participants exceeded the WHO’s recommended activity levels by 142% and reached 64% of Myworkout’s HIT guidelines.",[136,8385,8386],{},"Key statistical outcomes included:",[411,8388,8389,8395,8401],{},[155,8390,8391,8394],{},[139,8392,8393],{},"Health Gains:"," Each participant experienced an average increase of 4 quality-adjusted life years - meaning 4 more years in good health per participant.",[155,8396,8397,8400],{},[139,8398,8399],{},"Reduced Sick Days:"," An average reduction of 2.5 sick days per participant, saving the company an estimated NOK 7,450 per person annually.",[155,8402,8403,8406],{},[139,8404,8405],{},"Long-term Benefits:"," Over four decades, these health improvements are projected to save society approximately NOK 283 million in healthcare costs.",[248,8408,8410],{"id":8409},"everyday-life-improvements","Everyday Life Improvements",[136,8412,8413],{},"Participants reported a range of benefits, including:",[411,8415,8416,8419,8422,8425,8428],{},[155,8417,8418],{},"Reduced fatigue and breathlessness",[155,8420,8421],{},"Improved endurance and strength",[155,8423,8424],{},"Relief from knee pain",[155,8426,8427],{},"Renewed enjoyment of exercise",[155,8429,8430],{},"Enhanced ability to keep pace with family and friends",[248,8432,8434],{"id":8433},"leadership-perspectives","Leadership Perspectives",[136,8436,8437,8440],{},[139,8438,8439],{},"Terje Drøyvold, HR Manager:",[274,8441,8442],{},"“Many of our employees have physically demanding roles. We believed that promoting heart health through physical activity would improve their overall well-being. Combining the Digital Clinic for motivated individuals with an all-employee activity campaign proved successful. Regular meetings with Myworkout allowed us to fine-tune the program throughout implementation.”",[136,8444,8445,8448],{},[139,8446,8447],{},"Synnøve Vannebo, Facility Manager:",[274,8449,8450],{},"“Both the Digital Clinic and the activity campaign have become positive talking points, contributing to improved physical and mental health across the facility.”",[248,8452,772],{"id":1131},[136,8454,8455],{},"This pilot project demonstrates how advanced technology and research-based training can drive measurable improvements in health and business performance. By fostering a culture of wellness, TINE has not only enhanced employee well-being but also strengthened its long-term economic resilience.",{"title":104,"searchDepth":105,"depth":105,"links":8457},[8458,8459,8460],{"id":2600,"depth":327,"text":8313},{"id":8338,"depth":105,"text":8339},{"id":8345,"depth":105,"text":8346,"children":8461},[8462,8463,8464,8465],{"id":8379,"depth":327,"text":8380},{"id":8409,"depth":327,"text":8410},{"id":8433,"depth":327,"text":8434},{"id":1131,"depth":327,"text":772},"Project: TINE Heimdal Duration: 12 weeks Applications: Myworkout GO, Contest Module, Kick Off with Jan Helgerud and Digital Clinic.","Project: TINE Heimdal Duration: 12 weeks Applications: Myworkout GO, Contest Module, Kick Off with Jan Helgerud and Digital Clinic","webflow-66224d8b7ecf3891de55feeb-dsc01256-20copy-202-0a9cc0f6c76f","Tine Case Study: Strong and resilient employees through a 12-week pilot",[8468,8371],{"seoStatus":120},"\u002Fen\u002Fblog\u002Ftine-case-study-pilot",{"title":8306,"description":8466},"en\u002Fblog\u002Ftine-case-study-pilot","xllfHSvghDfNm0q6CXJ4wPv2zDbIX2f6Rh0CGSAwQwQ",{"id":8477,"title":8478,"alternate":8479,"blogIndex":107,"body":8481,"canonical":107,"description":8512,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8513,"heroCta":107,"heroImage":8514,"heroImageAlt":8478,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8478,"heroTitleClass":107,"images":8515,"language":117,"layoutIntent":220,"meta":8516,"navigation":121,"noindex":109,"ogImage":107,"path":8517,"publishedAt":107,"readingTime":107,"sections":107,"seo":8518,"stem":8519,"tag":77,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8520},"pages\u002Fen\u002Fblog\u002Ftine-en.md","Tine - From BliFrisk to a comprehensive Health Project",{"en":8480,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Ftine-en",{"type":101,"value":8482,"toc":8510},[8483,8486,8489,8492,8496,8498,8501,8504,8507],[136,8484,8485],{},"TINE is a Norwegian cooperative owned by dairy farmers who supply milk to the company. Its core business is the production and sale of milk, cheese and other dairy products in Norway and abroad. The Group has over 3,000 employees and is owned by well over 8,000 milk producers. The Group comprises the parent company TINE SA and several wholly and partly owned subsidiaries in other food businesses.",[136,8487,8488],{},"As a customer of Storebrand Helseforsikring, all Tine employees have access to many useful health services, including Myworkout GO via the app BliFrisk. The dialog between Tine SA and Myworkout started with a meeting call from HR leader, Terje Drøyvold in Tine SA. He wanted to learn more about the app and how Tine SA could get employees to take advantage of the offer. This was the start of a process where we gradually became better and better acquainted with each other's strengths and challenges.",[136,8490,8491],{},"Many other companies have needs related to employee health challenges. This need for prevention and reversal of the situation arises particularly for companies like Tine, which rely on having functional employees who can withstand physical work. Together, we could see that there were several synergies in a collaboration that were attractive to both of us.",[136,8493,8494],{},[139,8495,5605],{},[136,8497,5610],{},[136,8499,8500],{},"Competition and challenge formats to create engagement and put health in focus.",[136,8502,8503],{},"Digital Clinic for those who need a little extra help getting started",[136,8505,8506],{},"Campaign and organizational reporting to demonstrate the impact of the work being done.",[136,8508,8509],{},"As a partner, we are very grateful to be part of this exciting project to make employees more robust and resilient.",{"title":104,"searchDepth":105,"depth":105,"links":8511},[],"With access to the Myworkout GO app and other useful health services through Storebrand Health Insurance, TINE is now focusing on strengthening.","With access to the Myworkout GO app and other useful health services through Storebrand Health Insurance, TINE is now focusing on strengthening and supporting their employees' health and well-being.","webflow-65f01640105635ea57e5885b-dsc01267-20copy-202-7bd021450912",[8514],{"seoStatus":120},"\u002Fen\u002Fblog\u002Ftine-en",{"title":8478,"description":8512},"en\u002Fblog\u002Ftine-en","1UfGTNLwp1Vq6vimSPyAkgrdtQcj0Iwc_QZ57yQ66hg",{"id":8522,"title":8523,"alternate":8524,"blogIndex":107,"body":8526,"canonical":107,"description":8595,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8596,"heroCta":107,"heroImage":8597,"heroImageAlt":8598,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8598,"heroTitleClass":107,"images":8599,"language":117,"layoutIntent":220,"meta":8601,"navigation":121,"noindex":109,"ogImage":107,"path":8602,"publishedAt":107,"readingTime":107,"sections":107,"seo":8603,"stem":8604,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8605},"pages\u002Fen\u002Fblog\u002Ftraining-competition-with-colleagues.md","Training competition with colleagues",{"en":8525,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Ftraining-competition-with-colleagues",{"type":101,"value":8527,"toc":8589},[8528,8531,8534,8540,8543,8553,8559,8562,8565,8568,8574,8577,8580,8584],[136,8529,8530],{},"In the time we are in now, we see that physical activity is declining as a result of a new working situation and several closed gyms. At the same time, the cold winter does something with the desire to get out for training. Do you recognize the feeling? Training competition with colleagues can provide the right motivation to move more in your everyday life. Here we can help you 👊",[136,8532,8533],{},"Myworkout works to motivate employees in companies to an active lifestyle. With fun competitions and a health app developed in collaboration with scientists, we create a positive talking point among colleagues. At the same time, we manage to reduce the biological age of everyone who participates. When using Myworkout GO, your biological age typically reduces by seven years in 8-10 weeks.",[248,8535,8537],{"id":8536},"why-should-you-have-a-training-competition",[139,8538,8539],{},"Why should you have a training competition?",[136,8541,8542],{},"Research shows that physical activity has a positive effect on sick leave, productivity and how you feel at work. Our job is to motivate employees  to move more in their everyday life. The advice we give is from award-winning research on exercise and physiology that has a positive effect on our health. Our health and fitness offer is suitable for everyone. Training towards a common goal can be unifying for colleagues. You can train with the app both outdoors and at home.",[234,8544,8545,8550],{},[136,8546,8547],{},[274,8548,8549],{},"I feel like I have a little more to go on - that I have more energy. There is a lot of motivation with the app itself. -",[136,8551,8552],{},"Annbjørn, 43 years",[248,8554,8556],{"id":8555},"how-the-competition-work",[139,8557,8558],{},"How the competition work",[136,8560,8561],{},"In the competition, all employees fight to collect activity and HIT points. The game is running through 4-10 weekly matches that your team can win. Every Sunday at midnight, we sum up the points and announce a weekly winner. On the following monday all points reset, and a new weekly match starts. The winner of the competition is the team with the best average ranking in all the weekly contests. We reward activity, not your performance.",[136,8563,8564],{},"Create a user in Myworkout GO and join the team you belong. In the app, you see an overview of your team members and who has contributed points to the game. You can also write to each other in the same activity log.",[136,8566,8567],{},"The scoreboard shows how many points each team has this week in the competition. Only your teammates can see your activity, for the others in the competition you are anonymous.",[248,8569,8571],{"id":8570},"easy-to-start",[139,8572,8573],{},"Easy to start",[136,8575,8576],{},"To create significant commitment around an activity competition, all participants must receive adequate information from the start. The communication should motivate to increased physical activity. We want to convey the importance of making exercise a natural part of everyday life. The health advice we provide adapts to the individual's physical starting point and goals of the training. Personalization is also an essential part of the onboarding in the app. There is a low threshold to participate.",[136,8578,8579],{},"A professional contact person helps you to start the competition and ensures a good onboarding of all employees. When you choose to work with us, we will start with a start-up meeting where we agree on a start-up date, focus area for the competition, possible awards and team division. We tailor the solution to what you want to achieve with the activity competition. Then we send you a market package, hold a kickoff and give employees access to the app. And so, you guys are up and running 🤩",[248,8581,8583],{"id":8582},"learn-how-we-can-tailor-the-experience","Learn how we can tailor the experience",[136,8585,8586,1287],{},[306,8587,5829],{"href":1284,"rel":8588},[310],{"title":104,"searchDepth":105,"depth":105,"links":8590},[8591,8592,8593,8594],{"id":8536,"depth":327,"text":8539},{"id":8555,"depth":327,"text":8558},{"id":8570,"depth":327,"text":8573},{"id":8582,"depth":327,"text":8583},"Training competition with colleagues can provide the right motivation to move more in your everyday life.","Training competition with colleagues can provide the right motivation to move more in your everyday life. Here we can help you 👊","webflow-65ba3c914764954068eb1372-62b315c9d443584a377fa754-aktivitetskonkurranse-5b1-5d-c7e293470174","Training competition with colleagues 🏆",[8597,8600],"webflow-62b315c9d443584a377fa754-aktivitetskonkurranse-296eea6625c1",{"seoStatus":120},"\u002Fen\u002Fblog\u002Ftraining-competition-with-colleagues",{"title":8523,"description":8595},"en\u002Fblog\u002Ftraining-competition-with-colleagues","ajs3Bs3EVUV_7hbPvQdthZAtuuIPoCchVoOO3FPB-O0",{"id":8607,"title":8608,"alternate":8609,"blogIndex":107,"body":8611,"canonical":107,"description":8695,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8695,"heroCta":107,"heroImage":8696,"heroImageAlt":8697,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8697,"heroTitleClass":107,"images":8698,"language":117,"layoutIntent":220,"meta":8700,"navigation":121,"noindex":109,"ogImage":107,"path":8701,"publishedAt":107,"readingTime":107,"sections":107,"seo":8702,"stem":8703,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8704},"pages\u002Fen\u002Fblog\u002Funlock-the-secret-to-staying-motivated-and-achieving-your-goals-with-these-4-tips.md","Unlock the Secret to staying motivated and achieving your goals",{"en":8610,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Funlock-the-secret-to-staying-motivated-and-achieving-your-goals-with-these-4-tips",{"type":101,"value":8612,"toc":8689},[8613,8616,8619,8623,8626,8631,8637,8640,8646,8652,8658,8661,8666,8670,8673],[136,8614,8615],{},"In this article, Frank Eirik Abrahamsen, an associate professor at the Norwegian School of Sport Sciences, shares his insights on finding motivation to live an active lifestyle and staying motivated during a lifestyle change. He discusses the importance of meeting psychological needs such as self-determination, knowledge, and belonging, and recommends taking time to reflect on goals and finding activities that one enjoys.",[136,8617,8618],{},"He also distinguishes between intrinsic and extrinsic motivation, advises against relying solely on rewards for motivation, and suggests creating a plan for lifestyle changes while also being flexible in the face of setbacks. You can apply these insights to help yourself or your employees cultivate the right mindset and achieve positive changes through training and support.",[248,8620,8621],{"id":6446},[139,8622,6449],{},[136,8624,8625],{},"One of the first things Frank Eirik mentions is The Self-Determination Theory. This theory is based on three psychological needs: self-determination, knowledge and belonging. The theory states: when those needs are met we are more easily motivated, productive and happy.",[136,8627,8628],{},[274,8629,8630],{},"“We know that knowledge is motivation. To feel you have skills is motivating. In addition, it helps with a feeling of belonging, which you can find through support from your family or making training arrangements with friends. It is also important that the training is self-determined, that no one is “forcing” you to work out.”",[248,8632,8634],{"id":8633},"keep-eating-chocolate",[139,8635,8636],{},"Keep eating chocolate",[136,8638,8639],{},"Frank Eirik’s experience is that people can be a bit unaware of what they really want; what is our actual motivation to go through a change. He recommends that you set aside some time at the start of a major change process to reflect on what the goal is_.“Write down why you want a change. Then it’s not just a feeling, but also more specific. And if the motivation drops along the way, the notes can be a reminder of why you are doing it.\"_",[136,8641,8642,8643],{},"Frank Eirik also says it’s important not to bite over more than you can chew, and you should find activities you look forward to doing.",[274,8644,8645],{},"“It is easier to start with something you love than to stop something you like. Do not stop eating chocolate, but eat less. Don’t start with six training sessions a week, start with 2 and do something else the other days. Go for a walk, for example.\"",[248,8647,8649],{"id":8648},"intrinsic-and-extrinsic-motivation",[139,8650,8651],{},"Intrinsic and extrinsic motivation",[136,8653,8654,8657],{},[274,8655,8656],{},"How about rewards? Is that motivating?","“Reward is a vulnerable form of motivation. It is not strong, but when you are missing any other motivation, it can work. However, you should look to the benefits you get from the changes first. That is a better form of motivation.”According to Frank Eirik one distinguishes between the extrinsic and intrinsic motivation, where reward is an extrinsic, or more briefly, motivation.“Extrinsic and intrinsic motivation is qualitatively different, and the intrinsic motivation stays much longer.",[136,8659,8660],{},"If you have this type of motivation, the activity itself so motivating that you do not need rewards or someone cheering you on.",[136,8662,8663],{},[274,8664,8665],{},"”It is however the extrinsic motivation that gets you through the heavy training sessions.“Positivity and self-affirmation is helpful if you struggle to find motivation during a training session. Some athletes write their motivation somewhere they see it. For example, a handball player I worked with had drawn a sun in her palm. It reminded her of what she was straining for, and what attitude she should have during her training.”",[248,8667,8668],{"id":6528},[139,8669,6531],{},[136,8671,8672],{},"Finally, Frank Eirik has some advice for people who want to undergo a lifestyle change. He says you should spend some time thinking about the positive outcome of your changes: longer and healthier life, easier to climb stairs, you feel fresher, you get into your favourite clothes and it is easier to play with the kids - to mention some positive outcomes_.__“Also, it is important to create a plan for your changes, but do not fall completely out of it if you drift away from it. I'll try to make a comparison. Most of us have driven to work and been delayed because of queue, but that does not make us turn around and go home again. This can be transferred to lifestyle changes. Something may happen along the way, which forces you to postpone your plan, but it is only slightly delayed. If you don’t stop you will reach your goal in the end. Just look at it as a detour.”_",[136,8674,8675,304,8677,304,8682,304,8684],{},[139,8676,303],{},[306,8678,304,8680],{"href":308,"rel":8679},[310],[139,8681,313],{},[139,8683,316],{},[306,8685,304,8687],{"href":319,"rel":8686},[310],[139,8688,323],{},{"title":104,"searchDepth":105,"depth":105,"links":8690},[8691,8692,8693,8694],{"id":6446,"depth":327,"text":6449},{"id":8633,"depth":327,"text":8636},{"id":8648,"depth":327,"text":8651},{"id":6528,"depth":327,"text":6531},"Learn how to find motivation to live an active lifestyle, and how to stay motivated during a lifestyle change.","webflow-65ba3d5ef371ef596e489c51-62b3159faa7fc10b6018cd6e-helle-5b1-5d-4d7337dc19bf","Unlock the Secret to staying motivated and achieving your goals with these 4 Tips",[8696,8699],"webflow-62b3159faa7fc10b6018cd6e-helle-f2ad4cfde490",{"seoStatus":120},"\u002Fen\u002Fblog\u002Funlock-the-secret-to-staying-motivated-and-achieving-your-goals-with-these-4-tips",{"title":8608,"description":8695},"en\u002Fblog\u002Funlock-the-secret-to-staying-motivated-and-achieving-your-goals-with-these-4-tips","aEaWSS-vVlByW0nj_A_A_LGYSHQKWBFXd61_oHVpjcE",{"id":8706,"title":8707,"alternate":8708,"blogIndex":107,"body":8710,"canonical":107,"description":8783,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8783,"heroCta":107,"heroImage":8784,"heroImageAlt":8785,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8785,"heroTitleClass":107,"images":8786,"language":117,"layoutIntent":220,"meta":8787,"navigation":121,"noindex":109,"ogImage":107,"path":8788,"publishedAt":107,"readingTime":107,"sections":107,"seo":8789,"stem":8790,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8791},"pages\u002Fen\u002Fblog\u002Funlocking-the-power-of-connection.md","Unlocking the Power of Connection: How Leadership Influences the",{"en":8709,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Funlocking-the-power-of-connection",{"type":101,"value":8711,"toc":8778},[8712,8715,8722,8725,8729,8732,8736,8739,8743,8746,8750,8753,8757,8760,8766,8769,8775],[1025,8713,8714],{"id":725},"Research",[136,8716,8717,8718,8721],{},"The research article ",[274,8719,8720],{},"Effects of a one-year coaching educational program on athlete perception of the coach–athlete working alliance"," dives into the intricacies of how educational programs for coaches affect athletes. Intriguingly, the study found that although coaches may believe that such programs enhance their relationship with athletes, the athletes themselves do not necessarily share the same sentiment. However, the study does illuminate two key factors that positively influence this alliance: effective communication and performance development.",[136,8723,8724],{},"In other words, the study finds no evidence that the educational programs directly benefit the coach-athlete working alliance or their performance in sports. Yet, effective communication—specifically attending and influencing skills—and the athletes' own development in performance, were unique predictors of a strong alliance between coaches and athletes. These findings are not without limitations, such as a low response rate among athletes, and are based on self-reported data, which may not entirely reflect the variables under study.",[248,8726,8728],{"id":8727},"what-this-means-for-you","What This Means for You",[136,8730,8731],{},"As someone in a leadership role—be it a coach, team captain, or manager—you might be wondering how to apply this research to your own situation. To put it simply: don't overlook the basics.",[2149,8733,8735],{"id":8734},"_1-communication-is-key","1. Communication is Key",[136,8737,8738],{},"Whether you're striving to build a team in a corporate setting or on the field, effective communication is your most potent tool. Make sure to employ attending skills—active listening, eye contact, and empathetic responses—to build a strong bond with those you are leading. Moreover, your influencing skills, which include motivational speech and goal-oriented communication, can focus and energize your team.",[2149,8740,8742],{"id":8741},"_2-performance-matters","2. Performance Matters",[136,8744,8745],{},"Results speak louder than words. The research suggests that for a strong working alliance, there has to be perceptible growth in performance. As a leader, your role extends beyond instruction; it involves the nurturing of individual skills and team dynamics that lead to measurable success. Regular check-ins, constructive feedback, and setting achievable milestones can go a long way in establishing trust and a strong alliance with your team.",[2149,8747,8749],{"id":8748},"_3-mutual-growth","3. Mutual Growth",[136,8751,8752],{},"Coaching or leadership development shouldn't be a solo endeavor. Involve your team in this process. This ensures that not only do you grow as a leader, but your team grows with you. Seek feedback and be open to change. This is especially relevant if you're considering attending any leadership or coaching educational programs.",[2149,8754,8756],{"id":8755},"_4-adapt-and-evolve","4. Adapt and Evolve",[136,8758,8759],{},"Given that the research also pointed out some limitations, it's essential to adapt and evolve your approach continuously. More extensive studies and additional methodologies like structural equation modeling (SEM) can provide further insight, but until then, a dynamic approach to leadership is advisable.",[2149,8761,8763],{"id":8762},"_5-the-role-of-mentoring",[139,8764,8765],{},"5. The Role of Mentoring",[136,8767,8768],{},"Mentoring offers a bridge between formal and informal education, potentially serving as a way to incorporate real-world, experiential learning into formal coaching education programs.",[136,8770,8771,8774],{},[139,8772,8773],{},"In conclusion",", leadership isn't about titles or hierarchical superiority; it's about forming meaningful connections that inspire growth and mutual success. As indicated by the research, building a strong working alliance requires attention to effective communication and a shared journey toward performance development.",[136,8776,8777],{},"Now, ask yourself: Are you ready to be that leader who makes a difference?",{"title":104,"searchDepth":105,"depth":105,"links":8779},[8780],{"id":725,"depth":105,"text":8714,"children":8781},[8782],{"id":8727,"depth":327,"text":8728},"Learn the key strategies to cultivate effective relationships and leadership skills in your organization.","webflow-6542c0cc0956058fd8caa6a8-adobestock-377462684-20kopi-3bc31dfc48f8","Unlocking the Power of Connection: How Leadership Influences the Leaders-Employees Alliance and Team Performance",[8784],{"seoStatus":120},"\u002Fen\u002Fblog\u002Funlocking-the-power-of-connection",{"title":8707,"description":8783},"en\u002Fblog\u002Funlocking-the-power-of-connection","1Po57uTgY8WYBbij0pHOyEGUJaYyo96XMjRhXx_32SQ",{"id":8793,"title":8794,"alternate":8795,"blogIndex":107,"body":8797,"canonical":107,"description":8881,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":8882,"heroCta":107,"heroImage":8883,"heroImageAlt":8884,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":8794,"heroTitleClass":107,"images":8885,"language":117,"layoutIntent":8887,"meta":8888,"navigation":121,"noindex":109,"ogImage":107,"path":8889,"publishedAt":107,"readingTime":107,"sections":107,"seo":8890,"stem":8891,"tag":60,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":8892},"pages\u002Fen\u002Fblog\u002Fused-myworkout-go-and-got-rid-of-his-diabetes-types-2.md","Used Myworkout GO and Reversed His Type 2 Diabetes",{"en":6227,"nb-NO":8796},"https:\u002F\u002Fwww.myworkout.com\u002Fno\u002Fblogg\u002Ftrente-av-seg-diabetes-type-2-med-appen-myworkout-go",{"type":101,"value":8798,"toc":8879},[8799,8810,8815,8818,8834,8843,8853,8856,8860,8867,8870],[8800,8801,8804,8807],"story-moment",{"eyebrow":8802,"title":8803,"tone":139},"The low point","Almost blind from diabetes",[136,8805,8806],{},"Just a few years ago, Kent faced a serious health crisis. His type 2 diabetes caused significant vision impairment and left him almost blind. He felt powerless, and he did not know where to start if he wanted to take control of his health again.",[136,8808,8809],{},"Kent still wanted the life he recognized: walks, time outside, and enough energy for his wife and two children.",[8811,8812],"story-quote",{"attribution":8813,"quote":8814},"Kent Bruland","At my worst, my wife and children could outrun me in the blink of an eye.",[136,8816,8817],{},"Kent tried several fitness apps, but none gave him the structure or progress feedback he needed. He felt lost in a jungle of apps without guidance.",[8800,8819,8822,8831],{"eyebrow":8820,"title":8821},"The turning point","His colleagues made the first step easier",[136,8823,8824,8825,8830],{},"Kent's employer, ",[306,8826,8829],{"href":8827,"rel":8828},"https:\u002F\u002Fwww.frydenbo-bil.no\u002F",[310],"Frydenbø Bil",", announced an activity competition for all employees. Kent decided to try. Together with colleagues, he collected training points and competed in teams against other teams in the company.",[136,8832,8833],{},"He removed the excuses one by one. He bought a treadmill for home, started tracking his time on his favorite hike in Sotra, and let Myworkout GO show him whether the work was actually paying off.",[8835,8836],"story-image-pair",{"leftAlt":8837,"leftCaption":8838,"leftImageId":8839,"rightAlt":8840,"rightCaption":8841,"rightImageId":8842},"Kent Bruland outdoors during his training journey","The activity competition gave Kent a reason to start, and the app gave him proof that he was improving.","webflow-6290b8d953480ac5ae268fb6-img-20211113-105906-1-768x1024-cb2264f5eabc","Kent Bruland after rebuilding his health","What began as a workplace challenge became a lasting routine.","webflow-6290b8d94ea43a27877900d0-img-20211113-205134-677x1024-571aabb3a718",[8800,8844,8847,8850],{"eyebrow":8845,"title":8846},"The change","From depression to more energy",[136,8848,8849],{},"The joy of doing this with colleagues became important. With Myworkout GO, Kent did not feel like he was training alone. He could compete with others, compete with himself, and see concrete feedback on his progress.",[136,8851,8852],{},"The first session was hard. But the feedback made it easier to continue, and the change came quickly.",[8811,8854],{"attribution":8813,"quote":8855},"The app gives me concrete feedback on my progress, and it works.",[8857,8858],"story-stats",{":items":8859},"[{\"value\":\"20 kg\",\"label\":\"lost\",\"detail\":\"Kent no longer looked like the same person to customers at work.\"},{\"value\":\"62 to 20\",\"label\":\"biological age\",\"detail\":\"His measured fitness age changed dramatically through consistent training.\"},{\"value\":\"Type 2\",\"label\":\"diabetes reversed\",\"detail\":\"His doctor declared him healthy from type 2 diabetes.\"}]",[8800,8861,8864],{"eyebrow":8862,"title":8863},"A new everyday life","The most important result was how life felt",[136,8865,8866],{},"Kent is no longer recognized by customers at work. He has lost 20 kg and looks completely changed, but the biggest difference is how he feels. His sight is back, the depression and powerlessness are gone, and he has the energy he needs for what he wants to do and what his children need from him.",[8811,8868],{"attribution":8813,"quote":8869},"Life is better, and I finally have the energy I need.",[8871,8872],"story-app-cta",{"appStoreAlt":8873,"appStoreHref":308,"appStoreImageId":8874,"body":8875,"playStoreAlt":8876,"playStoreHref":319,"playStoreImageId":8877,"title":8878},"Download Myworkout 4x4 on the App Store","webflow-app-store-review-2026-personal-0af755365913","Download the app, follow the audio, and see your VO2 max and biological age after your first session.","Get Myworkout 4x4 on Google Play","webflow-play-store-review-2026-personal-47f561a456ff","Try your first guided 4x4.",{"title":104,"searchDepth":105,"depth":105,"links":8880},[],"Kent Bruland used Myworkout GO, support from colleagues, and structured 4x4 training to lose weight, regain energy, and reverse his type 2 diabetes.","Kent Bruland (46) had always enjoyed hiking and strength training. Then everyday life, inactivity, and unhealthy habits caught up with him. His health changed so dramatically that he had to find a way back.","webflow-65ba3bfb3b56164f569db397-62b315ccb9424739be066bd9-1636965054114-5b1-5d-16043be3b9c3","Kent Bruland after using Myworkout GO",[8883,8886,8839,8842,8874,8877],"webflow-62b315ccb9424739be066bd9-1636965054114-11af24c538f9","Editorial case story with visual storytelling blocks.",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fused-myworkout-go-and-got-rid-of-his-diabetes-types-2",{"title":8794,"description":8881},"en\u002Fblog\u002Fused-myworkout-go-and-got-rid-of-his-diabetes-types-2","oIF396nfDx3GBlQdTXsQN0Oo3x5nF3OW3tas9-RaArM",{"id":8894,"title":8895,"alternate":8896,"blogIndex":107,"body":8898,"canonical":107,"description":9117,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":9118,"heroCta":107,"heroImage":9119,"heroImageAlt":9120,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":9120,"heroTitleClass":107,"images":9121,"language":117,"layoutIntent":220,"meta":9122,"navigation":121,"noindex":109,"ogImage":107,"path":9123,"publishedAt":107,"readingTime":107,"sections":107,"seo":9124,"stem":9125,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":9126},"pages\u002Fen\u002Fblog\u002Fwellness-provider-employee-benefit-program.md","What to Consider When Looking for a Wellness Provider for Your",{"en":8897,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fwellness-provider-employee-benefit-program",{"type":101,"value":8899,"toc":9111},[8900,8906,8909,8915,8920,8923,8929,8932,8935,8949,8952,8958,8961,8964,8992,9003,9007,9010,9021,9024,9030,9033,9039,9042,9049,9058,9066,9072,9075,9083,9086,9090,9093,9103],[1025,8901,8903],{"id":8902},"the-need-for-a-research-based-wellness-provider",[139,8904,8905],{},"The Need for a Research-Based Wellness Provider",[136,8907,8908],{},"A research-backed wellness provider ensures that implemented programs are supported by scientific evidence and have a proven track record of success. Unlike many providers that rely on superficial engagement metrics, a research-based approach focuses on actual health data to demonstrate meaningful progress.",[1025,8910,8912],{"id":8911},"key-considerations-for-choosing-a-wellness-provider",[139,8913,8914],{},"Key Considerations for Choosing a Wellness Provider",[136,8916,8917],{},[139,8918,8919],{},"Research and Evidence-Based Approach",[136,8921,8922],{},"Choosing a wellness provider with a strong foundation in scientific research is essential. Evidence-based programs aim for measurable health outcomes rather than vanity metrics. Myworkout, for example, employs cause-effect research to ensure its wellness interventions lead to genuine health benefits.",[248,8924,8926],{"id":8925},"steps-vs-high-intensity-training-hit",[139,8927,8928],{},"Steps vs. High-Intensity Training (HIT)",[136,8930,8931],{},"While many wellness programs rely on step counting as a metric, this correlation-based approach does not directly drive health improvements. High-Intensity Training (HIT), on the other hand, has been scientifically proven to maintain and enhance cardiovascular fitness when specific thresholds are met.",[136,8933,8934],{},"Myworkout emphasizes HIT as a key component for achieving significant and measurable health improvements. The Myworkout GO app incorporates research-based thresholds:",[411,8936,8937,8943],{},[155,8938,8939,8942],{},[139,8940,8941],{},"16 HIT minutes per week"," to maintain current fitness levels.",[155,8944,8945,8948],{},[139,8946,8947],{},"32 HIT minutes per week"," to improve cardiovascular fitness.",[136,8950,8951],{},"Supported with gamification elements, the app keeps employees motivated, helping them stay on track with their fitness goals. This approach not only drives engagement but also guarantees measurable health benefits.",[2149,8953,8955],{"id":8954},"showcase-roi-and-guaranteed-results",[139,8956,8957],{},"Showcase ROI and Guaranteed Results",[136,8959,8960],{},"Many wellness programs fail to showcase a clear return on investment (ROI) due to inadequate data collection and analysis. A reputable wellness provider should be able to demonstrate ROI and guarantee results.",[136,8962,8963],{},"Myworkout achieves this by utilizing scientifically accurate data to measure and predict:",[411,8965,8966,8972,8978,8985],{},[155,8967,8968,8969,8971],{},"Positive changes in ",[139,8970,24],{}," (a key indicator of cardiovascular health).",[155,8973,8974,8975,8977],{},"Reductions in ",[139,8976,35],{}," (correlated with reduced risk of lifestyle diseases).",[155,8979,8980,8981,8984],{},"Increased ",[139,8982,8983],{},"quality-adjusted life years"," for employees.",[155,8986,8987,8988,8991],{},"Reduction in ",[139,8989,8990],{},"sick leave days"," and overall healthcare costs.",[136,8993,8994,8995,9002],{},"We have done some internal mapping on our customer portfolio, and it appears that our customers, on average, experience ",[139,8996,8997,8998,9001],{},"2x ROI ",[139,8999,9000],{},"on their investments. ROI is calculated as"," lowered healthcare costs compared to the program cost",". Productivity improvements are a factor we cannot include in these calculations. In the worst-case scenarios we have seen, some companies achieve breakeven, reinforcing the financial viability of investing in employee wellness.",[2149,9004,9006],{"id":9005},"customization-and-personalization","Customization and Personalization",[136,9008,9009],{},"Wellness programs should be tailored to align with both organizational and employee needs. Myworkout's approach ensures customization through:",[411,9011,9012,9015,9018],{},[155,9013,9014],{},"Adjusted campaigns and messaging.",[155,9016,9017],{},"Personalized in-app notifications.",[155,9019,9020],{},"Tailored seminars and engagement strategies.",[136,9022,9023],{},"By focusing on individual intensity levels, Myworkout ensures universal results while adapting to diverse corporate cultures.",[2149,9025,9027],{"id":9026},"advanced-methods-and-technology-for-health-measurement",[139,9028,9029],{},"Advanced Methods and Technology for Health Measurement",[136,9031,9032],{},"The effectiveness of a wellness program relies on accurate health measurement. Myworkout employs science-based techniques to ensure precise tracking of health outcomes. Data is securely stored and used strictly for reporting at the group level, preserving user privacy.",[2149,9034,9036],{"id":9035},"employee-engagement-and-participation",[139,9037,9038],{},"Employee Engagement and Participation",[136,9040,9041],{},"Sustained employee engagement is critical for a wellness program's success. Employees are motivated by different factors, and Myworkout, through its extensive research and patient treatment experience, has developed a deep understanding of these triggers.",[136,9043,9044,9045,9048],{},"The Myworkout GO app is designed to ",[139,9046,9047],{},"motivate users similarly to sessions with an exercise therapist",", making them feel less exposed and more likely to engage. Additionally, Myworkout offers:",[411,9050,9051],{},[155,9052,9053,9054,9057],{},"**Engaging activity challenges **- **Team-based contests **- **Social interaction features **In general, we experience that ",[139,9055,9056],{},"60-80% of all employees participate in our activity campaigns",". With this level of engagement, we know that over time, as we focus on building a culture of healthy habits, your company positions itself smartly. However, the work needs to be done to sustain this momentum.",[2277,9059,9061,9062,9065],{"id":9060},"data-privacy-and-security-protecting-employee-privacy-is-paramount-wellness-providers-must-ensure-that-individual-health-data-is-never-exposed-to-employers-myworkout-acts-as-the-data-processor-guaranteeing-that-information-is-only-available-at-the-group-level-safeguarding-employee-security-and-confidentiality","**Data Privacy and Security **Protecting employee privacy is paramount. Wellness providers must ensure that individual health data is never exposed to employers. Myworkout acts as the ",[139,9063,9064],{},"data processor",", guaranteeing that information is only available at the group level, safeguarding employee security and confidentiality.",[2149,9067,9069],{"id":9068},"enhancing-employee-branding-through-wellness-programs",[139,9070,9071],{},"Enhancing Employee Branding through Wellness Programs",[136,9073,9074],{},"A successful wellness program significantly enhances employer branding by showcasing the company's dedication to employee well-being. Companies that implement effective wellness initiatives experience:",[411,9076,9077],{},[155,9078,9079,9080],{},"**Higher employee satisfaction **- **Reduced turnover rates **- ",[139,9081,9082],{},"Stronger recruitment appeal",[136,9084,9085],{},"Myworkout has helped numerous organizations strengthen their employer brand by delivering research-backed, results-driven wellness programs.",[2149,9087,9088],{"id":1131},[139,9089,772],{},[136,9091,9092],{},"Selecting the right wellness provider for your employee benefit program is a strategic decision that affects workforce health and job satisfaction. By choosing a research-based, results-driven provider, companies can achieve real health improvements and a strong return on investment.",[136,9094,9095,9096],{},"Myworkout stands out as a provider that guarantees measurable results, employs advanced health measurement techniques, and fosters exceptional employee engagement. Make the ",[139,9097,9098,9099,9102],{},"smart choice ",[139,9100,9101],{},"for your employee benefit program—"," partner with Myworkout today.",[234,9104,9105],{},[136,9106,9107],{},[306,9108,9110],{"href":1159,"rel":9109},[310],"Get in touch with us today",{"title":104,"searchDepth":105,"depth":105,"links":9112},[9113,9114],{"id":8902,"depth":105,"text":8905},{"id":8911,"depth":105,"text":8914,"children":9115},[9116],{"id":8925,"depth":327,"text":8928},"In today's competitive job market, a robust employee benefit program that includes comprehensive wellness services is essential.","In today's competitive job market, a robust employee benefit program that includes comprehensive wellness services is essential. These programs not only improve employee health and well-being but also enhance employer branding and company performance. Selecting the right wellness provider is crucial to achieving these goals and positioning your organization as an employer of choice.","webflow-66546fb598d238f6de5890a6-adobestock-288516201-20copy-604a434b30e4","What to Consider When Looking for a Wellness Provider for Your Employee Benefit Program",[9119],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fwellness-provider-employee-benefit-program",{"title":8895,"description":9117},"en\u002Fblog\u002Fwellness-provider-employee-benefit-program","7rYaA2pgZP91ugaa7AyT_eIIaRTZ9qB9KlbxvWYz05o",{"id":9128,"title":9129,"alternate":9130,"blogIndex":107,"body":9132,"canonical":107,"description":9550,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":9550,"heroCta":107,"heroImage":9551,"heroImageAlt":9129,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":9129,"heroTitleClass":107,"images":9552,"language":117,"layoutIntent":220,"meta":9553,"navigation":121,"noindex":109,"ogImage":107,"path":9554,"publishedAt":107,"readingTime":107,"sections":107,"seo":9555,"stem":9556,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":9557},"pages\u002Fen\u002Fblog\u002Fwhat-happens-in-the-body-when-you-train-endurance.md","What Happens in the Body When You Train Endurance",{"en":9131,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fwhat-happens-in-the-body-when-you-train-endurance",{"type":101,"value":9133,"toc":9532},[9134,9138,9141,9151,9154,9158,9173,9177,9200,9207,9211,9217,9220,9253,9258,9260,9264,9285,9290,9292,9296,9306,9310,9316,9319,9322,9349,9353,9379,9382,9387,9391,9404,9408,9428,9431,9435,9460,9464,9466,9468,9480,9482,9494,9496,9504,9506,9526,9528],[1025,9135,9137],{"id":9136},"why-endurance-training-matters-more-than-you-think","🏃 Why Endurance Training Matters — More Than You Think",[136,9139,9140],{},"The treadmill is one of the most-used machines in any gym — and for good reason. Whether we walk or run, indoors or out, we turn to it to improve our endurance and overall health.",[136,9142,9143,9144,9147,9148],{},"But have you ever asked:\n👉 ",[274,9145,9146],{},"Why is endurance training so good for the body?","\n👉 ",[274,9149,9150],{},"What’s the most effective way to boost your cardiovascular fitness and VO₂ max?",[136,9152,9153],{},"Let’s break it down.",[1025,9155,9157],{"id":9156},"what-is-endurance-training","🫁 What Is Endurance Training?",[136,9159,9160,9161,9164,9165,9168,9169,9172],{},"Endurance training is all about your ",[139,9162,9163],{},"muscles’ ability to perform over time",". When you train for endurance, your muscles use energy — ",[139,9166,9167],{},"primarily from carbohydrates and fat"," — with the help of ",[139,9170,9171],{},"oxygen",". That oxygen supply is the key factor that determines how long your muscles can keep going.",[248,9174,9176],{"id":9175},"aerobic-vs-anaerobic-endurance","Aerobic vs. Anaerobic Endurance",[411,9178,9179,9190],{},[155,9180,9181,9182,9189],{},"If your muscles receive ",[139,9183,9184,9185,9188],{},"enough oxygen ",[139,9186,9187],{},", you stay in the"," aerobic zone"," , which delays fatigue and keeps lactic acid at bay and allowing you to work out for much longer.",[155,9191,9192,9193,2169],{},"If they don’t get enough oxygen, ",[139,9194,9195,9196,9199],{},"lactic acid builds up ",[139,9197,9198],{},", causing muscle stiffness and fatigue — this is"," anaerobic endurance",[136,9201,9202,9203,9206],{},"The difference between the two? ",[139,9204,9205],{},"Your heart’s ability to deliver oxygen"," efficiently.",[1025,9208,9210],{"id":9209},"️-the-heart-of-endurance-oxygen-and-stroke-volume","❤️ The Heart of Endurance: Oxygen and Stroke Volume",[136,9212,9213,9216],{},[274,9214,9215],{},"“The entire purpose of endurance training is to increase the size and elasticity of the heart and blood vessels. This, in turn, increases your body’s maximum oxygen uptake.”","— Professor Jan Hoff, NTNU",[136,9218,9219],{},"The heart is what determines how much oxygen your muscles receive. In very untrained individuals, aerobic limitations often stem from the muscles themselves — especially a reduced capillary network (the smallest blood vessels) that impairs oxygen delivery to the muscle cells. But for most people, the bottleneck is the heart’s ability to pump enough blood.",[411,9221,9222,9232,9242],{},[155,9223,9224,9225,2169],{},"For the average ",[139,9226,9227,9228,9231],{},"20-year-old ",[139,9229,9230],{},", the heart can pump about"," 20 liters of blood per minute",[155,9233,9234,9235,2169],{},"In an elite endurance athlete, this can ",[139,9236,9237,9238,9241],{},"double ",[139,9239,9240],{},"— the equivalent of"," four kitchen taps running full blast",[155,9243,9244,9245,9252],{},"With training, the heart becomes ",[139,9246,9247,9248,9251],{},"stronger and more elastic ",[139,9249,9250],{},", increasing"," stroke volume"," — the amount of blood pumped per beat.",[136,9254,9255],{},[274,9256,9257],{},"\"Our heart, no bigger than a fist, is a remarkably efficient pump\"",[136,9259,9216],{},[248,9261,9263],{"id":9262},"maximum-heart-rate-vs-stroke-volume-what-changes","🧬 Maximum Heart Rate vs. Stroke Volume: What Changes?",[411,9265,9266,9276],{},[155,9267,9268,9275],{},[139,9269,9270,9271,9274],{},"Maximum heart rate (HR max) ",[139,9272,9273],{},"is"," genetically determined"," — it won’t change with training (though it gradually declines with age).",[155,9277,9278,9279,9284],{},"What ",[139,9280,9281,9282,9251],{},"does improve ",[139,9283,9273],{}," , or the amount of blood the heart pumps with each beat.",[136,9286,9287],{},[274,9288,9289],{},"\"As the heart becomes stronger and more elastic through training that challenges its volume, the stroke volume increases\"",[136,9291,9216],{},[2149,9293,9295],{"id":9294},"myth-busted","Myth Busted:",[136,9297,9298,9299,9302,9303,9305],{},"It was once believed that stroke volume plateaued out at 70% of your HR max.\n✅ ",[139,9300,9301],{},"Recent research"," has shown that stroke volume continues to increase right up to the intensity level that corresponds with your ",[274,9304,2086],{},". Going beyond that point, however, leads to lactic acid buildup — which actually_ reduces_ stroke volume.",[1025,9307,9309],{"id":9308},"whats-the-most-effective-way-to-improve-endurance","🔥 What’s the Most Effective Way to Improve Endurance?",[136,9311,9312,9313],{},"According to Professors Jan Hoff and Jan Helgerud, the answer is clear:\n",[139,9314,9315],{},"4x4 high-intensity interval training (HIIT)",[136,9317,9318],{},"Endurance training isn’t just for marathon runners or competitive athletes. According to Hoff, it’s one of the most powerful tools we have for preventing lifestyle diseases like obesity, high blood pressure, high cholesterol, poor circulation, and type 2 diabetes.",[248,9320,9321],{"id":4558},"🧠 What Is 4x4 Interval Training?",[136,9323,9324,9325,9344,9345,9348],{},"The 4x4 method is ",[139,9326,9327,9328,9331,9332,9335,9336,9343],{},"scientifically proven ",[139,9329,9330],{},"exercise protocol to improve VO₂ max, heart strength, and overall endurance. Professors"," Jan Hoff and Jan Helgerud ",[139,9333,9334],{},"are recognized as the"," originators ",[139,9337,9338,9339,9342],{},"of this method, also known internationally as ",[274,9340,9341],{},"the Norwegian Method",". It can be performed by"," walking or running uphill",", either outdoors or on a treadmill, and is equally effective with ",[139,9346,9347],{},"skiing, rowing, or cycling"," — as long as you're standing on the pedals during the intervals.",[2149,9350,9352],{"id":9351},"structure-of-a-4x4-session","✅ Structure of a 4x4 Session:",[152,9354,9355,9360,9370,9375],{},[155,9356,9357,9359],{},[139,9358,4569],{}," (moderate pace)",[155,9361,9362,9369],{},[139,9363,9364,9365,9368],{},"4 intervals of 4 minutes ",[139,9366,9367],{},"each at"," 85–95%"," of your max heart rate",[155,9371,9372,9374],{},[139,9373,4581],{}," between each interval (around 70% HR max)",[155,9376,9377],{},[139,9378,4587],{},[136,9380,9381],{},"You can perform it walking or running uphill, skiing, cycling (standing), or rowing.",[136,9383,9384,9385],{},"“You’ll know you’re at the right intensity when you’re breathing heavily after two minutes, but not in pain or discomfort,”\n— ",[274,9386,5867],{},[2277,9388,9390],{"id":9389},"how-to-estimate-your-max-heart-rate-without-a-monitor","📈 How to Estimate Your Max Heart Rate Without a Monitor",[136,9392,9393,9394,9396,9397],{},"Since your maximum heart rate is genetically determined and varies individually, general estimates often fall short. A better approach is to connect your wearable device to the ",[274,9395,5170],{}," app, complete a 4x4 interval session, and receive both a ",[139,9398,9399,9400,9403],{},"personalized VO₂ max estimate ",[139,9401,9402],{},"and an accurate"," maximum heart rate.",[5652,9405,9407],{"id":9406},"if-you-dont-have-a-heart-rate-monitor-there-are-simple-ways-to-find-the-right-intensity","If you don’t have a heart rate monitor, there are simple ways to find the right intensity:",[411,9409,9410,9416,9422],{},[155,9411,9412,9413,2169],{},"After 4 minutes of hard effort, you should feel like you could continue for ",[139,9414,9415],{},"one more minute",[155,9417,9418,9419,2169],{},"After all four intervals, you should feel like you could manage ",[139,9420,9421],{},"one more",[155,9423,9424,9425,2169],{},"If you can carry on a conversation during the intervals, you’re going ",[139,9426,9427],{},"too easy",[136,9429,9430],{},"The other option is to do a full interval session and take your pulse at the end of the final interval. Then add 15 beats to that number to estimate your maximum heart rate.",[1025,9432,9434],{"id":9433},"how-often-should-you-do-4x4-training","🧪 How Often Should You Do 4x4 Training?",[411,9436,9437,9447],{},[155,9438,9439,9446],{},[139,9440,9441,9442,9445],{},"One session per week ",[139,9443,9444],{},"is enough to"," maintain"," your current endurance level.",[155,9448,9449,2169],{},[139,9450,9451,9452,9455,9456,9459],{},"Two sessions per week ",[139,9453,9454],{},"will"," increase ",[139,9457,9458],{},"your VO₂ max and help maintain a"," biological age of 20 — even into your 70s",[136,9461,7454,9462],{},[274,9463,7457],{},[1025,9465,7461],{"id":7460},[136,9467,7464],{},[411,9469,9470,9472,9474,9476,9478],{},[155,9471,7469],{},[155,9473,7472],{},[155,9475,7475],{},[155,9477,7478],{},[155,9479,7481],{},[136,9481,7484],{},[411,9483,9484,9486,9488,9490,9492],{},[155,9485,7489],{},[155,9487,7492],{},[155,9489,7495],{},[155,9491,7498],{},[155,9493,32],{},[1025,9495,7504],{"id":7503},[136,9497,9498,4600,9500,7512,9502,7516],{},[139,9499,7509],{},[274,9501,4603],{},[139,9503,7515],{},[1025,9505,7520],{"id":7519},[411,9507,9508,9512,9518],{},[155,9509,9510,7528],{},[139,9511,7527],{},[155,9513,9514,2169],{},[139,9515,7533,9516,7537],{},[139,9517,7536],{},[155,9519,7540,9520,9525],{},[139,9521,7543,9522,9524],{},[139,9523,7546],{}," extend your healthspan"," by decades.",[248,9527,7551],{"id":7550},[136,9529,9530,7557],{},[139,9531,7556],{},{"title":104,"searchDepth":105,"depth":105,"links":9533},[9534,9535,9538,9541,9544,9545,9546,9547],{"id":9136,"depth":105,"text":9137},{"id":9156,"depth":105,"text":9157,"children":9536},[9537],{"id":9175,"depth":327,"text":9176},{"id":9209,"depth":105,"text":9210,"children":9539},[9540],{"id":9262,"depth":327,"text":9263},{"id":9308,"depth":105,"text":9309,"children":9542},[9543],{"id":4558,"depth":327,"text":9321},{"id":9433,"depth":105,"text":9434},{"id":7460,"depth":105,"text":7461},{"id":7503,"depth":105,"text":7504},{"id":7519,"depth":105,"text":7520,"children":9548},[9549],{"id":7550,"depth":327,"text":7551},"Discover how endurance exercise improves heart function, oxygen uptake, and long-term health.","webflow-6847dd5ae7c0c4d2df243e44-screenshot-202025-06-10-20at-2009-22-58-f17e08354fe1",[9551],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fwhat-happens-in-the-body-when-you-train-endurance",{"title":9129,"description":9550},"en\u002Fblog\u002Fwhat-happens-in-the-body-when-you-train-endurance","UNhMFv_kjpb7-fRetxSdg5FLuWF43bLwnCyJ47UTWak",{"id":9559,"title":9560,"alternate":9561,"blogIndex":107,"body":9563,"canonical":107,"description":9627,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":9628,"heroCta":107,"heroImage":9629,"heroImageAlt":9560,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":9560,"heroTitleClass":107,"images":9630,"language":117,"layoutIntent":220,"meta":9632,"navigation":121,"noindex":109,"ogImage":107,"path":9633,"publishedAt":107,"readingTime":107,"sections":107,"seo":9634,"stem":9635,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":9636},"pages\u002Fen\u002Fblog\u002Fwhat-is-endurance-training.md","What is endurance training?",{"en":9562,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fwhat-is-endurance-training",{"type":101,"value":9564,"toc":9623},[9565,9568,9571,9574,9578,9581,9589,9592,9596,9599,9604,9607],[136,9566,9567],{},"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.",[136,9569,9570],{},"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.",[136,9572,9573],{},"Endurance training increases the heart's pumping capacity. But what determines if you can get enough oxygen to your muscles?",[1025,9575,9577],{"id":9576},"the-heart","The heart!",[136,9579,9580],{},"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.",[411,9582,9583,9586],{},[155,9584,9585],{},"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.",[155,9587,9588],{},"Our heart, which is only the size of a fist, is a very efficient pump, he adds.",[136,9590,9591],{},"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.",[1025,9593,9595],{"id":9594},"maximum-heart-rate","Maximum heart rate",[136,9597,9598],{},"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.",[411,9600,9601],{},[155,9602,9603],{},"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.",[136,9605,9606],{},"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.",[136,9608,9609,304,9611,304,9616,304,9618],{},[139,9610,303],{},[306,9612,304,9614],{"href":308,"rel":9613},[310],[139,9615,313],{},[139,9617,316],{},[306,9619,304,9621],{"href":319,"rel":9620},[310],[139,9622,323],{},{"title":104,"searchDepth":105,"depth":105,"links":9624},[9625,9626],{"id":9576,"depth":105,"text":9577},{"id":9594,"depth":105,"text":9595},"Endurance is the ability of the muscles to perform work over some time.","Endurance is the ability of the muscles to perform work over some time. Endurance training is also crucial for the heart's ability to pump blood around the body.","webflow-65ba3c7701b2ec5cbcee0972-62b315c99c44182a841309da-utholdenhetstrening-5b1-5d-25e351aa4468",[9629,9631],"webflow-62b315c99c44182a841309da-utholdenhetstrening-4158dfc1bf48",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fwhat-is-endurance-training",{"title":9560,"description":9627},"en\u002Fblog\u002Fwhat-is-endurance-training","C-AYukMFQgFDR6ephMUDloIoQj-X75g3mvlLkj08H9A",{"id":9638,"title":9639,"alternate":9640,"blogIndex":107,"body":9642,"canonical":107,"description":9703,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":9704,"heroCta":107,"heroImage":9705,"heroImageAlt":9639,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":9639,"heroTitleClass":107,"images":9706,"language":117,"layoutIntent":220,"meta":9708,"navigation":121,"noindex":109,"ogImage":107,"path":9709,"publishedAt":107,"readingTime":107,"sections":107,"seo":9710,"stem":9711,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":9712},"pages\u002Fen\u002Fblog\u002Fwhat-is-your-running-time.md","What is your running time?",{"en":9641,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fwhat-is-your-running-time",{"type":101,"value":9643,"toc":9697},[9644,9650,9653,9659,9662,9668,9671,9677,9680],[248,9645,9647],{"id":9646},"how-to-find-your-running-time",[139,9648,9649],{},"How to find your running time",[136,9651,9652],{},"By testing your maximum oxygen uptake (VO₂max), you can get an estimate of the time you want to run different distances. As shown in the table below. Here you see forecasts for 5 km, 10 km, half marathon and marathon based on maximum oxygen uptake (VO₂max).",[248,9654,9656],{"id":9655},"what-affects-how-fast-you-can-run",[139,9657,9658],{},"What affects how fast you can run?",[136,9660,9661],{},"The number you get when you test VO2 max is a measure of how good endurance and work capacity you have. Thus, we can estimate how fast you can run different distances. However, factors such as running economy, technique and terrain can affect your time.",[248,9663,9665],{"id":9664},"are-you-going-to-run-towards-a-specific-goal",[139,9666,9667],{},"Are you going to run towards a specific goal?",[136,9669,9670],{},"If you train to participate in a specific marathon or a similar race, we have set up a training program. This program focuses on getting you in the best possible shape. Jan Hoff and Jan Helgerud are both professors of medicine at NTNU. For over 25 years, they have researched effective training for health and performance.  Therefore this training program is tailored for good progression towards a challenging race. You can read more about how to train for a specific race by clicking on the link here. 👇",[248,9672,9674],{"id":9673},"measure-your-vomax",[139,9675,9676],{},"Measure your VO₂max",[136,9678,9679],{},"When using the Myworkout 4x4 app the next time you train endurance, your app calculates VO2 max. All you need to do is perform a 4×4 interval outdoors, on a treadmill, bike or rowing machine. A voice in the app guides you through the session and keeps track of the time for you. After the session, the app can calculate your VO2 max with scientific precision.",[136,9681,9682,304,9685,304,9690,304,9692],{},[139,9683,9684],{},"Test your oxygen uptake with Myworkout 4x4. Download it for",[306,9686,304,9688],{"href":308,"rel":9687},[310],[139,9689,313],{},[139,9691,316],{},[306,9693,304,9695],{"href":319,"rel":9694},[310],[139,9696,323],{},{"title":104,"searchDepth":105,"depth":105,"links":9698},[9699,9700,9701,9702],{"id":9646,"depth":327,"text":9649},{"id":9655,"depth":327,"text":9658},{"id":9664,"depth":327,"text":9667},{"id":9673,"depth":327,"text":9676},"Do you have a goal of running a distance in a certain amount of time? You can estimate your running time of 5 km, 10 km, half marathon and marathon if you.","Do you have a goal of running a distance in a certain amount of time? You can estimate your running time of 5 km, 10 km, half marathon and marathon if you know what your maximum oxygen uptake is.","webflow-65ba3c83833d0386af3d746d-62b315c9af2a0b30470c3f5f-img-0626-5b1-5d-c60f455e1e62",[9705,9707],"webflow-62b315c9af2a0b30470c3f5f-img-0626-993c5c05e06c",{"seoStatus":120},"\u002Fen\u002Fblog\u002Fwhat-is-your-running-time",{"title":9639,"description":9703},"en\u002Fblog\u002Fwhat-is-your-running-time","TJ2q-Ysl87Hntsq2hraWPvGPpU_gtKb8tmNB-Gl1CUg",{"id":9714,"title":9715,"alternate":9716,"blogIndex":107,"body":9718,"canonical":107,"description":9775,"excludeFromBlogIndex":109,"extension":110,"heroBadges":107,"heroBody":9776,"heroCta":107,"heroImage":9777,"heroImageAlt":9715,"heroImageObjectPosition":107,"heroImagePresentation":107,"heroSubtitle":107,"heroTitle":9715,"heroTitleClass":107,"images":9778,"language":117,"layoutIntent":220,"meta":9779,"navigation":121,"noindex":109,"ogImage":107,"path":9780,"publishedAt":107,"readingTime":107,"sections":107,"seo":9781,"stem":9782,"tag":57,"topics":107,"webflowCollection":107,"webflowItemId":107,"webflowSource":107,"__hash__":9783},"pages\u002Fen\u002Fblog\u002Fworkout-with-your-job.md","Learn the secret to a more productive workday",{"en":9717,"nb-NO":132},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Fworkout-with-your-job",{"type":101,"value":9719,"toc":9773},[9720,9723,9726,9729,9733,9736,9753,9756,9760,9763,9766,9770],[136,9721,9722],{},"Are you tired of struggling to find time to exercise? What if your job made it easier for you? According to the Norwegian Working Environment Act, employers are encouraged to promote physical activity among employees as part of their health and safety measures. While there's no requirement to implement such measures, studies show that exercising has significant benefits for both employees and employers.",[136,9724,9725],{},"Aside from the obvious physical benefits, regular exercise can also improve mental health, making employees more productive, less stressed, and better able to retain information. And for employers, that means a more productive and efficient workforce. It's a win-win situation!",[136,9727,9728],{},"Section 3-4 of the Norwegian Working Environment Act states that employers should consider measures to promote physical activity among employees as part of their systematic health and safety work. The requirement is considered met if the employer can demonstrate that measures have been evaluated. However, there is no requirement that these measures be implemented. Is the law too lax? What does the boss gain by facilitating employee exercise?",[2149,9730,9732],{"id":9731},"harvest-significant-benefits","Harvest significant benefits",[136,9734,9735],{},"Improving the physical fitness of the workforce has significant benefits for employers 💸. It's not just the body that benefits - the mind does too. What boss wouldn't want:",[411,9737,9738,9741,9744,9747,9750],{},[155,9739,9740],{},"More productive employees",[155,9742,9743],{},"Staff who learn faster",[155,9745,9746],{},"Less stressed colleagues",[155,9748,9749],{},"A co-worker who remembers everything you say better",[155,9751,9752],{},"A team in better spirits ready to tackle anything",[136,9754,9755],{},"Research shows that physical activity has an immediate effect on our brain. And the result is what is listed above. 👆 What a gift! But don't forget the final gift. Inside, you will find a real saving on the company's sick pay account. 💰",[2149,9757,9759],{"id":9758},"what-does-it-mean","What does it mean?",[136,9761,9762],{},"What does this mean for us employees? I'm lucky. Here at Myworkout, we know how important it is to give employees tools and time to exercise. Some days we train together and other days we train individually. This is both practical and fun! The best thing I know is to run away from Bjarne, because he's a former track and field athlete 🏃. (He's almost 60, I'm 34, but our biological age is the same).",[136,9764,9765],{},"We get 30 minutes twice a week, and then \"give\" 30 minutes twice a week by also exercising outside of working hours. Thus, we've pooled 2 hours of health. I can honestly say that this has a positive effect on my workday, but also on my everyday life. Dinner is easier to make, tastes better, and I feel ready for an eventful afternoon! It's also great that sleep improves. I feel more energized at work. Plus, we get sick less often 🤗 It's wonderful when research proves true.",[5652,9767,9769],{"id":9768},"be-smart-although-the-law-doesnt-require-anyone-to-exercise-in-connection-with-work-its-not-forbidden-to-be-a-little-smart","Be smart! Although the law doesn't require anyone to exercise in connection with work, it's not forbidden to be a little smart 🤓",[136,9771,9772],{},"Don't let a busy work schedule prevent you from leading a healthy lifestyle. If you're interested in promoting physical activity in the workplace, don't hesitate to reach out to us for more information. Remember, it's not only good for your health but also for your bottom line. If you want your boss to learn more about this, or if you're a smart boss yourself, you book a meeting with us.",{"title":104,"searchDepth":105,"depth":105,"links":9774},[],"Would you exercise more or raise your heart rate more often if your boss made it easier for you?","Would you exercise more or raise your heart rate more often if your boss made it easier for you? 🤔 Here's Why You Should Encourage Your Boss to Promote Physical Activity at Work","webflow-6542c3b9f5e524e009f9e5c7-adobestock-174501807-20kopi-445c23525d62",[9777],{"seoStatus":120},"\u002Fen\u002Fblog\u002Fworkout-with-your-job",{"title":9715,"description":9775},"en\u002Fblog\u002Fworkout-with-your-job","DepF0s0CsORNrZ5hamrI7-l8EHfVwwitYqom17tNcYE",1783522908466]