Exercise and Exercise

Content.

We have collected a shortened and more convenient approximate version of the training doctrine. Here you will find various materials relevant to most people. Whether it is a comfort to you, there is no need to exercise to stay healthy and in good shape. It is the degree of physical activity that counts, and then you can call activity for what you want. We come here into the following topical issues for normal people who may want to trim, exercise or work toward a goal. Here is what is being discussed here:

Here we walk with sticks far out in rural China

Physical Activity
The body
Exercise / physical activity
Systematics in physical activity / exercise
How often, how hard, how much and where?
Practical advice What sport / activity?

Physical activity.

Do not let yourself get distracted by all the marketing of fitness and health studios. What matters is whether you use your body physically. To beat carpets, stairs, rake leaves, shovel snow, and other domestic pursuits can be as effective as exercising in the gym. This one has actually investigated by the Cooper Institute of Aerobics Research in Dallas. They followed 235 men and women for two years. One group trained with cycling, swimming, etc., while the other group remained for everyday pursuits. Both activities gave as good kolestrolverdier, as low blood pressure and equal reduction of body fat.

The message is:

It is not so important what you do - just do something physical, so:

Use your body!

For all physical activity is perhaps the most important advice is to start gently with a light and pleasant activity. For those who want to start with a training activity we recommend you start by walking. Walking is a natural form of movement, most master it, and it is not too heavy. The absolute worst thing you can do is go out and do something that is totally worn off.

When the probability is high that it ends very soon. This is not so difficult to understand, pain is a strong negative feeling, and as we have discussed in Mastery . It does not take many repetitions of a thing with strong emotions before they "get it to sit," in this case, not a mastery but a blockage.

Many types of exercise and fitness in the exercise, fitness and health deficiencies also often the most important dimension in a training situation, namely, nature. In a training situation, it is a bad sign if you are constantly watching the clock, it is not exactly a good welfare state. No compensation can provide what nature provides, we mention factors such as visual impressions (visual), sounds (the formal hearing), the smells and all the variations in the weather, fresh air, light - and all this continuously changing.

We do not know anyone who has endured very long to sit or stand in some strange and silly exercise equipment while watching into a wall. On looking at the clock regularly, counts repetitions, and it is hoped will soon be finished. We humans are not made to hold on to, so do not let yourself be tempted by all the training facilities that exist today. Consider at least what you think you will like in the long run. Out in nature, we receive enormous amounts of positive stimuli, and that without you noticing or need to think about it.

One need not be of the intellectual type who looks at plants and birds, all of these stimuli work because all the time on your subconscious level. We are completely confident that this is part of the reason that Ingrid has endured all these years, she has always had a nature that their training / work. The science also concludes that nature makes us more peaceful and harmonious. People are less stressed and more focused. You sleep better and your memory is better.

It's not as easy to swim back and forth in a pool, rotating around different gyms, go around the round after round on an ice track, etc. This is more like a "rat in a cage" activity. Therefore it is important to choose an activity that can become a lifestyle, and you will enjoy. Choose nature as main activity arena, those who can, here you forget to look at the clock.

Another dimension that is important for many it is to apply to a community, that the social dimension. Here there are a myriad of services, commercial and non-profit. This may include activities ranging from dance to aerobics in common hiking in the mountains. Some need the community as a driving force to hold on, others rely on a trainer / instructor for inspiration to the activity.

The body

Our goal is to encourage you to use your body physically. We shall not weary you by telling you that it is good for you, we expect that most have been joined. We also want to achieve that you like and respect your body and yourself. Maybe you're struggling with and accept your body, either consciously or perhaps even unconscious, just because. that you may have had bad habit to say, think or feel the opposite.

Here we are on the way to World Cup ski jump on snowshoes with Tore and Jonathan Wyatt, the world's best uphill runner.

And you are sure is good excuse for not being satisfied, we are daily through the media and advertising offered perfect bodies in the most fancy clothes, the most successful environment. It's a completely normal reaction to put themselves against these "role models". Most come to the cards in this "game" by comparing it with his own body and success. So our advice is that you should be more aware and considerate of all the influences we are exposed to daily.

Any impact will ultimately affect our bodies, both directly and indirectly. (Consciously and unconsciously)

Physical activity is influence.
What we eat is the influence
What we think and feel is the influence
They and we interact daily is the influence
What we hear is the influence
What we see is the influence
What we smell is interference
What we feel through the skin is the influence
What we say is interference

The body is in fact a direct reflection of the influence we have, we can see in many ways, for example.:

Public health
Posture and body language
Confidence
Eyes
Figure
Skin
Hair
Voice, tone of voice
Radiance and degree of security / insecurity, comfort / ukomfort

We try to convey the ideas of a whole philosophy, that most of us, and by actually hangs together. Can we stimulate the body with physical activity, positive experiences, thoughts and feelings, this has direct impact of all chemicals in our bodies. We are simply healthier and more fulfilling.

Exercise / physical activity.

The physical activity and any fresh air and nature, you have benefited from, and it is matter which way a user body. What is important is that you will find a form of activity that you enjoy and feel comfortable with, then it is likely that you will continue the activity for a long time. Effort method is not so clever in the activity context, continuity is much better. It is therefore very good idea to vary the activity with eg. any time, running, aerobics, cycling, etc.

Some people will probably wonder what physical activity is, and we will respond to that activity should preferably be of such nature that one feels the need for a shower afterwards. The activity is thus the pulse so that it is higher than in the resting state, this will lead to an increased metabolism or energy production. We believe you will be able to determine the rate you will have during the activity, you should take in, but you will not lose your breath.

Your heart rate will be constantly changing if you are a beginner, ie, the pulse will be lower and lower by the same strain as your fitness improves. It may be something complicated to take the pulse, it is expensive to acquire heart rate monitor if you want to measure your heart rate continuously, and it may be difficult for beginners to know the heart to wear. Our recommendation is therefore to use the breath as a measure of strain.

Your breath will also improve as form improves, you will breathe less and less of the same strain. A common and good advice is that you must train with talking mode, ie you should be able to talk while exercising / charge. Can not talk, you charge too much, exercising something hard. If you charge too hard, you will experience hyperventilation. Hyper Ventilation feel as if you lose your breath. When hyperventilation is the load become anaerobic.

We in the Western world today is not so good at combining practical activities with activity, it's become so normal to just "roll" into a car. Some examples here are, for example. cycle to shops / schools, cutting grass with hand mower, shoveling snow, etc.

It's a little silly to buy expensive, motorized tools to do these simple things, and then pay dearly for a gym to work out afterwards, the Norwegian well this is called a hole in the head. Here comes the phenomenon of man is only partially rational, we have in fact alibi that there are enough that's a hole in the head, yes, it's no big deal. We humans are only partially rational herd animals, so we saw a lot of things.

Systematics in physical activity / exercise.

The principles of physical training is based on the principle of human adaptation, called adaptasjonslæren. This is discussed in the training doctrine . We know that man has an incredible ability to adapt, be it in the environment such as weather, sun and wind, or whether it applies to the work situation or physical interference or stimulation. It is this wonderful property we use when we train.

Let's say you're on the bikes for the first time in several years. The trip goes smoothly, even if you are a tired after an hour. The next day, however, you are stiff as a stick and your muscles work. Your body has been "physically stressed," and it do not like it as well. The body "think", this I will not happen again, I must become stronger to prevent this in the next cycle.

The body is in an emergency situation, where it provides to recover and strengthen the "stiff and rigid" the muscles and the circulatory apparatus of the heart and lungs. The body is content not to be as strong as last time, it will be a little stronger than last, it over compensates in other words in relation to the form before riding.

If you perform the next cycle just like the first time and repeat the trip as much as possible at the same level every time, you will have trouble getting any particular increase in the mold. Since you do the same every time, no body stressed out after a while, and it does not reinforce them.

Here is another principle in, namely overload principle. To get the same "stress reaction" must gradually charge more and harder to get the body to be "stressed out" or encouraged to be even stronger than last workout.

These principles are allowing us the recipe for modern training principles. Training generally consists of three main building blocks:

Load or training component. This is where you stress or stimulate the body. (Is actually a decomposition process in the muscles and other tissues, called catabolic phase)

Relief or rest / recovery (is a building process and preparedness process that is trying to protect our body to correct and amplify anything after loading phase, called the anabolic phase) If your body enough rest and sleep, it will come out of the activity with a small increase in performance, it over compensates in order to "protect" themselves for the next load. Sufficient fluid and "good" carbohydrates, enough sleep and mood and pleasure is good for recovery.

Rise or progression. Due. overload principle will require more training volume and intensity to maintain an increase or rise of the mold. Our bodies should be encouraged systematically with a little more dose and intensity over time, otherwise you will stand at ease, this is the building block that takes time as a dimension. The rise in the exercise need not be too conscious of the short, daily perspective, but over time, ie over several weeks and months it is good to increase the dose slightly. For someone who only want to stay in good shape even this is not necessary, but some variation in activity is always good.

Training consists of the words: BAS

B elastning
A vlastning
S tigning or progression / Increase

Should one engage in physical activity it is thus easy to notice that after the activity / exercise, the body needs to build up again. You notice this especially if you are anything unfit or in poor shape, arms, legs, stomach, indeed the whole body is as previously described stiff.

When a start up with training, it's okay to make time for activity (do not forget to do this in the plan and in your head), often for weeks and months ahead. Continuity is actually useful, effort is not as beneficial when it comes to training. Something else that's a good idea to think about before you put too big plans, is that one knows that the plan for training is possible for you to implement. Therefore, it is a good starting point for a place to exercise 2-4 times per week. week.

Variation in activity / exercise is a great advantage as it is easier to continue. Vary the time like, run, cycling, aerobics etc. in summer while in winter the ski training (Telemark, downhill skiing, cross country) will be fine alternative. Pleasurable activity is fun, it's always easier to do something that is pleasurable. It's also fun to do something that seems a get to, so drive with something you think you are getting into and master.

Do not forget that exercise can often be combined with something that is useful as such. mowing the lawn (hand mower) shoveling snow, bike to work, shop etc. Make sure you do not get too much systematic activity, there is good and normal to be able to improvise sometimes. In both athletes and general fitness enthusiasts, we observe the fact that as problematic, there are habits and rituals of some as incorporated practitioner that ultimately can not do anything but old habits according to plan.

The worst effects of this leads to more or less directly and humorless obsessive activity. (You have to stand up then and then, you have to run there and then, one has to do this and that just like that)

Natural Law: "Everything in moderation" is worth looking at.

Everything in moderation figure shows a natural law that applies to most of our venues. A sure bet provides a sure profit. Great efforts provide great benefit. So it was an exaggeration, then, do you too much you get pluses minder again for your efforts.

How often, how hard, how much and where?

How often?

This of course depends on your output level, but 2-3 times. week is a good start. Then you can get optimal rest between each time you're active / exercising. Therefore, it is an advantage to benefit your workouts evenly throughout the week. Feel free to be active every day if you feel you have energy and energy to it, but make sure your profits. It is not meant to be completely worn out, it gets you to be careful to watch for.

Figure: Relationship between exercise sessions a week and shape over time.

The figure opposite shows the relationship between the number of training sessions per. week based on maximum oxygen uptake are developed. The higher oxygen uptake, the better shape you are in. As the curve describes you a tremendous effect of increasing from 2 to 3 sessions a week, then, an increase in sessions lead to a much lower form of development growth, only to surface even more from the more often you exercise.

As you can see, 3 days a week for optimum effect. Here you get the full benefit of all of the compensation if you distribute sessions evenly over the week. (Other factors such as length and intensity of the training course, means anything)

How hard?

Perhaps the most misforsåtte among those who exercise. It is widely believed here that the linear principle applies. That is, the harder the better and the more the better. Had it been so easy! We live in a culture where we are from childhood get praise and encouragement when we do something properly and accurately. This often develop a reward system in the U.S. which is linear. The more we clear the room and the better we are with homework, the more praise we get from the environment. It is then easy to take with this belønningssytemet in all arenas. We believe this is årskaen that most think that the harder they practice the better they are. Media is also good at market breadth up this opinion, we read daily about those who train really hard. No one survives grueling training, the descriptions often come from the incompetent journalists / athletes.

We believe that it is better and take too little than too much physical activity / exercise. This is simply that it gives more pleasure, this is especially for beginners. As one gets into better shape, a slightly increase the intensity of some of the training rides, just because. now makes it less "painful".

We have previously talked about negative tankeuvaner and experiences. Remember, by taking too much experience in this that hurts, it hurts to have what we call the pain. Pain is one of our feelings, there is a strong, negative feelings that have a wide variation range. What you then do when you're taking too hard, the more you are doing what is also called a negative learning.

Such experiences strong negative feelings will not be repeated many times before they can provide a total blockage or barrier in the fitness and exercise. By all means, be sure to have fun and make so that you are comfortable, but you also can drive yourself to something, but do it in intervals with breaks inserted if you want to take in.

Quite a few joggers we have taken or observed that is in the negative learning. On the other hand, if the activity is too wimpy, do not get much out of your fitness either, so no sweat, we hope you enjoy. Most people think we will find out the intensity itself, and beware, do not be guilty if you do not completely kill yourself every time, a widespread phenomenon. (Performance anxiety)

Go out and have fun with "some secondary sweat"!

How much?

We are much less concerned about the volume of training. It's rare to get really put out by the large volume. The critical factor when it comes to volume, repetitive stress injuries. Rolling and standing activities such as cycling and cross-resistant to Mon in very large doses when the legs and arms do not get very big blow. Therefore, running a lot more stressful, it tolerates one was not nearly as much before the damage shows up, like Achilles, landistansekne, meniscus, bursa irritation, etc.

The question that naturally arises is then how long to work out every time? This depends, as mentioned by the activity you do and your fitness. Activity is walking, there is nothing in the way of running on both 1-2 hours even for rather bad trente.Lløper the other hand, is often 40-50 min more than enough. Skiing or cycling provides for a lighter burden on the body, then a drive on for 1-4 hours.

After you are well under way and feel that physical activity gives you comfort and profit, you might want to exercise more than 2-3 times a week, but it is important that training remains pleasurable and not something you DO and DO.

Where?

There is no doubt about where it is best to engage in physical activity, namely in the wild. This is something most people do not think about, but nature provides us with valuable stimulus through:

The air
The light
The scents
Silence
The visual impressions

It may well be that you do not notice these things, but all these influences go right in and saved as positive stimuli in your subconscious. You do not register as much conscious, but it affects us very well indeed. This is a greatly underestimated the effect of outdoor recreation in our upset and stressful life. So you can combine your physical activity / exercise with outdoor and nature, it is much more likely that you will endure and thrive on activity.

Today we are tempted by many arena / indoor promotions that are great alternatives to the activity in nature, but we would strongly recommend this as the only spice and variety to the nature of activity. Just imagine the two "arena extreme" sports such as swimming and skating, where the activity takes place on a very limited area. It provides not just a "free as a bird" feeling, but rather a "rat in a cage" feeling. Variety and change is good for you.

Hit the road never sur!

In winter it may be harder to get out, both due. climate, darkness and lack of accessibility in general in nature, it's nice to be able to resort to indoor options. The light will happily return early next year.

So folks, we recommend you "Back to Nature"

How do I progress?

If the shape is rather bad when you start up, you can start to be something heavy. At this stage it is important to be patient, progress will come. The lower level you start from, the faster you will actually notice the progress. Nothing is more rewarding than to note great progress.

You think that it is easier now than two weeks ago, when one understands the meaning of exercise / activity. It's always fun to notice an improvement in the work one does, then you get a confirmation that it is possible to work on things. This tells us that regular training is not too hard load is very good for most of us.

After the form has stabilized over a few weeks and maybe months, you must assume that you get to a point where growth begins to form to stop more up. You have now reached a stage where you need to take more and harder in order to notice that your breath is struggling somewhat, we have to add ascent or progression of getting better.

The good thing about this is that it does not cost you anything more in terms of pain than when you started, you are both in better shape and you've probably moved your pain threshold slightly upward. Your subjective pain sensation should not be worse, you can still drive "positive learning"

Practical advice.

To start up an activity / exercise, one should not make it harder than it is. Start with an activity that requires the least possible expensive equipment. If you have limited time, so try to start the activity at home. Do you think it's a little hard to make the workout alone, find a friend / girlfriend to do it with.

Do you think the activity you've started with are fun and provide good training effect, for some time to think about buying more specialized equipment needed for the activity, this might be running shoes, training suits, ski equipment, membership cards in the health club etc.

Is the activity you've found of such a nature that the body shakes and jumps much so that by running, aerobics etc. It is advantageous for girls to have a sports bra. These bra taking off some of the shake its foundation in the breasts, this gives a much better comfort during activity / treningen.Når you start training is the first advice that starts quietly (heating), in order that the body can have a comfortable start. It is not necessary to take in as much that makes the blood taste in the mouth, it only leads to discomfort and little or no desire to continue with the activity. (Negative learning) Our goal is to find an activity you enjoy and which you think is fun and rewarding.

We have gradually become more and more reluctant to create detailed training programs for both recreational athletes and active. The problem for people is to combine the program with discretion. The programs are very often taken literally and followed to the letter. You may wonder what is wrong with this? The problem is that it is the program that controls and not YOU. Can you not follow the program, penalties Mon themselves with guilt and dissatisfaction.

It is also difficult to operate as a rookie with physical activity in groups. Exposure to a social pressure with respect. intensity, length, mood, clothing, etc., and you do things simply because others (coach, "leader types", opposition leaders in the group) do such and such, and you enter a "sheep" or "monkey" pattern. You feel pressured into a pattern of blindly following the "lead sheep".

We recommend that one starts with a little trial and error on your own, or perhaps with a friend or girl friend you know well and are on the same level.

What sport / activity?

For us men are walking the most natural way to move on. It is therefore natural that we begin to walk. We can do just about everywhere and always, we are not dependent on snow, halls, courts or other facilities. We do not even need any special expensive equipment, so this activity can we engage with. Walking is something we all learn, it is a simple task that does not require anything special. Walking can also be combined with something practical like. to go to work, school or anywhere else one should forward to. Walking has been shown to be a very effective way to trim the system, it does less damage than, for example. because of race. much less strain on the legs especially.

So our advice is:

Are you new and untrained, start by walking!

Vary with other movement forms that are easy, for example. Nordic walking, cycling or jogging.

If you start with an organized activity with a coach - we expect that it is adapted for beginners

These days, you might think it is rather small cult to propose to go. We expect that the day is passed you should rather start with a "workout", "fat burner", "wogging", "spinning", etc, this must be much more cool. Beware, this is the usual trend waves with too many meaningless importord, where the selling activity is not always competent, and not least, these are activities that often cost dearly.

We are very proud of the Norwegian tradition of walking tour. Ingrid has met many of the cool, trend-setting girls around the world, with the last color of the tight-fitting clothes and the latest in sunglasses and a fancy word for what they are doing. I can promise you that they were not a lot of cool when they would show what they are capable of achieving, in the industry as a professional runner is namely also to perform.

These girls came to be objective when Ingrid was finished with the ceremony. So be sure to get a balanced relationship between style and content of what you're doing. Find a nice mix combination, it is actually important to remember the well-being and a good self-esteem.

Think you that some trained and fit good shape, we can also advise you to start jogging. We use different terms when one moves a little faster than once:

Walking / jogging, (Tüßling) switching between running and jogging, great for beginners
Jogging, quiet, smooth "running" at a comfortable level of stress
Running, requires relatively good shape and experience, here it goes pretty quick and easy without the "cost" anything. Man "floats" off in style "jump".

Walking and Nordic Walking

Here we have a group of Nordic walking courses at Sarasota Seats

Walking is the most natural way we move on, and it is therefore advisable to start with to go if you are a beginner. In the western so-called modern world we go smaller and smaller, we rush off in the car to achieve everything we do. I believe that we are in a dead end, we could get a little better to go to make some of our everyday life activities would actually be quieter and better.

We wanted to get in better shape and thus have the energy for many more things in one day. To get needed no special expensive equipment, which is why you start at once. If you find it boring to go alone, find someone to go with. It is easy to walk and talk, so why not meet a friend / girlfriend on a walk, so you can go home to coffee and cakes / sandwiches afterwards.

There are of course many ways to go, to get some training effect is probably an advantage to have some speed, but any walking is better than nothing. After jogging wave in the United States had been going on for a while there was a lot of injuries, because too many people who had never moved suddenly started to run.

As a result of these injuries occurred the new (the oldest form of exercise) exercise form "Wogging", it is therefore fast walking, where one uses the arms and legs actively. We have observed that there are still many who are a little shy or embarrassed to exercise, it should preferably not be displayed. For this is true, at least walk effectively, it does not appear that you exercise, you're just out walking. And remember - do not forget the positive phrases to say in your mind as you go!

Recently, a new dimension has been introduced with regard to time, namely the Nordic Walking. This is yet another gimmick, it's because no one owns the concept of Nordic Walking as a trademark, it is actually competing manufacturers who have agreed to standardize the concept globally. At the Norwegian Nordic Walking means that is Nordic walking.

So you may ask. What is so good is that?

I have tried Nordic Walking now for over 6 years, and have been convinced and saved that this really has anything to offer. Over a million Finns have found out this and hundreds of thousands of Swedes have also found this, but here in Norway, it has taken some more time. The wonderful thing about Nordic walking is that it is so easy to start and operate even for untrained, yet it provides a very good training effect. Mon activates almost the entire body, giving very good stimulus for heart / lung system, and without having any subjective feeling that this is hard and demanding.

Training gives 40-50% better training effect than regular walking, it is very gentle on the body and it costs little to acquire the special rods, between £ 400 - £ 600 The biggest challenge is that we dare to show us in the woods with these rods, it may take some time to gain the courage to do so. But the more people that are doing something, the easier it is for more people to start, without being branded as some weirdoes. For 12 years since I started running with a terrain stroller, people thought I was a freak with a handicapped child. Today this type of vehicle has become common, and now it gives great status to show that you are physically active with young children.

So guys, I recommend you to acquire Nordic Walking poles. Vi har nå gått bort fra anbefalingen om at stavlengden skal være 70% av kroppslengden din, dette gir etter vår erfaring for lange staver. En mer riktig metode er å la armene henge rett ned, og så løfte underarmen slik at vinkelen overarm/underarm er mellom 90 og 100 grader, da skal man kunne ta rett inn i stavhåndtaket. Vær også oppmerksom på at du må kjøpe Nordic Walking staver, og ikke vandrestaver. Forskjellen er håndtak og rem. Nordic Walking staver har hanskerem, slik at du ikke trenger å gripe om håndtaket med fingrene dine. Hanskerem gir ikke statiske muskelspenninger i under og overarm, slik vandrestavremmer gjør, dessuten gir de mye større bevegelsesfrihet til å kunne dra ut armtaket langt bak.

Race

Forskjell på løp og gang er at løping består av mange “hopp” der man ikke har bakkekontakt, i gang har man alltid en fot i bakken. Denne hoppingen krever mye mer krefter og energi av deg, i forhold til vanlig gange, der du ikke trenger løfte hele kroppsvekten din for hvert steg. Løping er derfor en meget effektiv treningsform, det kan man gjøre stort sett hvor som helst og når som helst.

Motbakkeløp har blitt populært. Her er avdøde Jon Tvedt i teten.

Har du lite tid til trening, behøver du ikke bruke mye tid dersom du løper hjemmefra. En løpetur på 45 min er lang nok for de fleste, så totalt sett bruker du ikke mye over timen på en slik trening. Skal du begynne å løpe er det ikke mye utstyr du trenger, men et par gode joggesko (trenger ikke å være de dyreste) er det lurt å kjøpe. Kjøp gjerne et par sko med god støtdemping, det vil redusere muligheten for skader.

Dersom du er nybegynner innen løping, så start forsiktig, husk – å løpe er mye tøffere for kroppens muskler/skjelett enn gange. Derfor er det veldig lurt å starte med variasjon mellom gang/løp, etter hvert kan du øke løp delen mer og mer og etter 4-6 uker løper du kanskje hele turen. Er det mulig for deg, vil vi også anbefale løpeturen på mykt underlag (sti i marka), en løpetur vil også gi deg mulighet for frisk luft som også vil virke positivt på deg.

Prøv derfor om mulig å unngå trafikkerte gater/veier, men selvfølgelig i enkelte situasjoner er det mer eller mindre umulig, og da er all aktivitet bedre enn TV stolen.

Cycling

Dette er en aktivitet som har skikkelig tatt av de siste årene. Årsaken kan vel trolig være introduksjonen av “offroad” sykkelen for få år siden. Store deler av den norske sykkelparken har blitt skiftet ut på disse få årene. Sykling er en aktivitet som lett kan kombineres med praktiske gjøremål, dvs. den gir god trening kombinert med f.eks. transport, handling etc. De fleste kan sykle, og de fleste har en eller annen sykkel de kan bruke.

Her ser dere et klippe “voksne” jenter som er og har vært ganske spreke.

I første omgang er det ikke så viktig å ha det flotteste utstyret, det første du kan finne ut er om du syns det er gøy å sykle. Det vi kanskje vil anbefale deg å kjøpe uansett er en sykkelhjelm. Sykling er skånsomt for kroppen, bevegelsene er uten slag og harde støt. Er du uvant med å sykle vil du trolig bli litt stiv i beina etter de første turene, men dette vil gå over ganske fort.

Sykling kan gi fine naturopplevelser og muligheter til å komme inn i områder man ikke ellers har så lett adgang til. Tar man tiden til hjelp krever det ikke all verdens form å komme flere mil av gårde. Sykling lar seg fint kombinere med barn og familieturer, det fins gode barneseter og sykkeltilhengere på markedet. Stadig bedre utbygging av sykkelstier gjør sykling mer og mer interessant som et reint transportalternativ, spesielt i sommerhalvåret.

Cross

Langrenn eller det å gå på “bortover” ski er selvsagt en vinteraktivitet, noe mange på våre breddegrader kan drive noen måneder i året. Å gå på ski gir trening og bevegelse av nær sagt hele kroppen, langrenn er derfor en flott aktivitet. Man trenger ikke være i særlig god form heller for å kunne ha glede av en skitur, den kan derfor lett tilpasses for de fleste. Langrenn er også skånsom for kroppen, harde slag og slitasje forekommer sjelden.

Langrennskursene går både på dag og kveldstid.

De farene som fins er vel stort sett i utforkjøringene, om man faller kan man slå seg eller bli skadet, men det fins normalt muligheter til å tilpasse farten selv i utforbakkene. Langrenn krever noe utstyr og behandling som kan være litt strevsomt for de som mangler erfaring. Skiene skal helst være tilpasset skiløperen. (stivheten i forhold til vekt) Skiene skal behandles med både glider og festesmurning om man går med såkalt klassisk stil.

I tillegg skal man ha skisko og bindinger avpasset etter stil og ferdigheter. Langrenn lar seg også godt kombinere med barn og familieturer, spesielt når barna er så små at de kan sitte i pulk.

Lag/hall idretter

Lagidretter er aktivitetsformer som krever mer enn deg selv, du skal i tillegg fungere sammen med andre på laget. Dette gir gode muligheter for sosial trening, hvordan man skal fungere sammen i laget. Dette blir nødvendigvis noe mer komplisert enn “bare å kunne tenke på seg selv”. Får man lagarbeid til å fungere, er dette kanskje en av de mest givende former for aktivitet man kan drive. Man skal imidlertid være klar over at konflikter er en naturlig ingrediens i lagarbeid, og det gjelder å kunne håndtere disse på riktig måte.

Lagidretter legger mer ansvar på den enkelte, man har et fellesskap å ta hensyn til, slik at denne type aktivitet er mer forpliktende og bindende. Mange av lagidrettene er basert på ballspill, idretter man ofte betegner som kontaktidretter. Når to rivaler ryker sammen i en takling eller lignende kan det gå hardt for seg, og skader kan lett oppstå. Det flotte med ballidretter er det store innslaget av lek som ligger i disse idrettene. Lagidretter er mer avhengig av trenere enn mange individuelle idretter, slik at man oftest har en sjef å forholde seg til. Dette er også nyttig erfaring, på godt og vondt.

Vår observasjon er at pga. at lagidretter så ofte blir tett fulgt opp av treneren, ofte resulterer i mer uselvstendige utøvere. Disse utøverne har ikke samme tradisjon som individuelle utøvere til å gjøre såkalt egentrening, trening på egen hånd og initiativ. Mange lagidretter er avhengig av innendørshaller. Dette er fint i dårlig vær, men mer kjedelig når det er strålende vær ute.

Man skal også være klar over miljøfaktorer ved innendørs aktiviteter, lufta kan være dårlig, det er mer støy, og lyset er ofte kunstig. Dette kan være plagsomt for de som sliter med astma, allergi og andre “overfølsomheter”. Lag og haller gir mindre frihet mht. til tiden din, det er klart definerte tider du kan trene.

Treningsstudioer/treningsinstrumenter/treningsapparater

Treningsstudioer er “in” for tiden. Tilbud i alle fasonger skyter opp, spesielt i storbyene, og de tilbyr nå idrettslagene konkurranse. Det er ingen tvil om at dette tilbudet er kommet for å bli. Vi tror de fleste treningsstudioene driver seriøst, men det fins dessverre også de mer tvilsomme aktørene i denne bransjen. Vi tror det er bra å variere også med denne form for trening, men som tidligere anbefalt, ingenting er som trening ute i naturen. Treningsstudioer er ikke gratis, de som tilbyr sine tjenester skal også leve av det.

Treningsstudioer kan skape større sosialt press på de som vanker der. Det ser ut til at disse stedene tiltrekker folk som er mer fokusert på trender, mote og kule ting, noe som mange kan føle gir et større press på at man skal ta seg ut på disse stedene. Dette kan fort bli viktigere enn treningen. Andre uheldige miljøer man kan spore her er mer ekstreme kroppsfikseringer, slankepress/hysteri og misbruk av dop og narkotika.

Vi tror du selv vil finne ut hva som passer deg, men pass på at det er et balansert forhold mellom stil og innhold.

Du har sikkert ofte sett disse halvnakne jentene som står og drar i et eller annet, eller som sitter og trener i et eller annet hjemmeapparat. Med denne innretningen blir du fortalt at innen 3 uker vil du ha de magemusklene. Vi vil gi deg et godt råd, ikke kjøp noen av disse hjemmeapparatene for trening. Dette er apparater du vil bruke noen få ganger, og så vil de stå der som pynt eller støvsamlere.

Vi kjenner ikke mange (bortsett fra noen få syke, tvangspregede) som har orket å bruke disse tingene over tid. Tenk deg, — å stå i stua og liksom gå på ski, — glem det, — dette gidder du garantert ikke gjøre mange ganger. Vi gir deg dette rådet fordi vi selv har prøvd det meste, så vi mener å ha et godt grunnlag for vår anbefaling. (Vi ser bort fra de som bruker eller er avhengig av treningsinstrumenter i medisinsk behandling.)