Why workout is important!

Af Mark Jørgensen og Charlotte Vesterbirk

Oxygen uptake is a measure of the intensity of work.

The harder the work is, the greater is the oxygen uptake. The solid curves indicate heart rate, stroke and cardiac output in relation to the workload at a young untrained person and the dotted line indicates the pulse rate, stroke and cardiac output in with the work of a well-trained athlete.

Displacement indicates how much blood the heart pumps out of the circuit per stroke.

Cardiac output indicates how much blood the heart pumps out of the circuit per minute.

That’s why it could be a good idea, to make conditioning every day.

What does conditioning mean?

Conditioning is about a person's physical form. On a physiological level you define the concept of fitness as a person's ability to absorb and transport oxygen, which is usually measured in fitness. Fitness indicators represents the amount of oxygen an individual can record a maximum per minute / per kg body weight (ml O2/min/kg). If you want to increase its maximum oxygen uptake, you have to do cardio, also called circuit or aerobic exercise. This form of exercise causes the heart and circulatory system burdened so much to the transport of oxygen from the lungs through the bloodstream and on to the working muscles occurs quickly and in sufficient quantities.

Where does the muscles get energy to conditioning?

All living cells provide the energy for their different life processor by process called respiration. Respiration takes place in the cell mitochondria. The mitochondria break down glucose into carbon dioxide and water. In the process, oxygen is used. Food's chemical energy is converted to some other form of chemical energy, which can then be used in a cell's biochemical processes.

Glucose + Oxygen → Carbon dioxide + Water = Chemical energy → ATP

C6H12O6 + 6O2 → 6CO2 + 6H2O = Chemical energy → ATP

During respiration process, producing cells chemical energy, ATP. The cells need ATP to perform their function in the body.

Many ways to do exercises

There is lack of ways to achieve a good level of fitness. 4 hours of training a week is ideal, and it can be both cycling to school or work, walking, rollerblading, and of course sports.

Many are also in training centres, but for those who do not always have the energy and time to do these thing, we have collected 15 exercises that can be done at home or on the go.

                                         

Squat:

Stand with a shoulder length between your feet. Shoot your hip a little back so that your upper body leans forward and now ‘sit down’ between your legs – without lifting your heels and remember to hold your back straight. Now stand and come back to your starting position. Squat is an exercise that makes your hips, thighs and buttocks strong and will give you core strength. Tip: Get as close to the floor as possible with your butt – it will make the exercise more effektive. You can also choose to put a lever on your back with weights on to make it a little harder.

                                                           

 Wall-sit:

Stand with your back against a wall and slowly slide down until your thighs are parallel with the floor. Push your back against the wall while tighten your core muscles. Decide for how long you want to do the exercise and set your alarm clock. Remember to breathe and relax while doing the exercise. Great core workout and gives you strong thighs as well. Tip: Challenge yourself and grab some hand weights and exercise your biceps while doing the exercise.

Plank:

Get on the floor and lay down on your stomach. Now get up on your elbows and toes and make sure that your body is straight like a plank. Tighten up your whole body and remember to take deep breath while doing the exercise. Decide for how long you want to do the exercise and set your alarm clock. This exercise will make your whole body super strong. Tip: If the exercise is to hard you can put your knees down but remember to hold your body straight. If you want to make the exercise even harder lift up one leg, then put it down and lift the other one up – and so on.

Reverse plank:

Get on the floor and sit down. Now lift up your legs up and hold them straight. Lean back and put your arms over your head. Make sure to tighten up your core muscles and remember to take deep breaths. Decide for how long you want to do the exercise and set your alarm clock.

Back up:

Get on the floor and lie down – face against the floor. Put your toes to the ground and make sure they stay there. Now put both your hands under your chin with the fingertips pointing towards each other and lift your upper body from the floor and stretch your arms all the way out to the sides. Put your arms back to the starting position and lower your upper body slowly back to the floor. This exercise gives you a strong back and core. Tip: Want to make the exercise a little harder? Lift your feet from the floor while lifting your upper body.

Lunges:

Stand straight with a shoulder length between your feet. Now take one big step forward with one leg and come down slowly, arms straight forward. Make sure that your thigh is horizontal with the floor and your calf is vertical. Your knee should know be in a 90 degree angle. This is important for not overloading your knee. Your back knee is in the opposite position with a vertical thigh and a horizontal calf and your heel lifted from the floor, supporting on the front foot and toes. Now return to the starting position and repeat the exercise with the opposite leg. This exercise will get you strong thighs and buttocks and is great for the core as well. Tip: Make it harder with a lever with weights on.

Mountain Climber

Place your hands on the floor, so they are slightly wider than shoulder width. Tighten well up in the stomach, so the body does not hang. It is important that the upper body is horizontal. The legs should be stretched out completely.

Bend your right leg into the chest so the knee will touch the right elbow, and then stretch the leg back to the starting position. Then do the same with the opposite leg and elbow.
To make the exercise harder you can jump when the legs must change location

 

Sit-ups

Lie down on the floor, preferably on a mat if you have one. Bend your legs so your feet are flat on the floor. Hands crossed on the chest or behind your head, to avoid stress in the neck muscles. Tighten the stomach and lift the profile of your body up so that your body is in vertical position. Before the body put back into the starting position and repeat the exercise.

 

Crunch

Is another version of a sit-up, which takes the same approach as above, but the difference between a regular sit up and a crunch, is that in a crunch you should just lift your upper body so it does not touch the floor.

Atomic Sit Up

Is probably the hardest stomach exercise there is, so before doing an atomic sit-up you must have the foundation of a sit-up.

Lie on the floor with your body stretch out completely. Place your hands behind your head to avoid unnecessary stress in the neck muscles. Now, lift your legs off the ground while you're doing a sit up. Elbows must touch the knees in the end position.

Russian Twist

Sit on the floor with your legs bent and lifted off the floor so your feet just do not touch the floor. Keep your upper body extended, and lifted off the floor at an angle of approximately 45 degrees. Arms should be held together away from the body in a straight fashion and hands kept locked together or you can hold a weight to increase the difficulty. Now the arms should be swung from one side to another in a twisting motion. The slower you move the arms from side to side, the harder the exercise becomes, working the abdomen that much better.

Push-up

Lie down on the floor on your stomach. Lift up on your hands and place them right under your elbows. Rise up onto your toes so you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in middle. Your feet can be close together or a bit wider depending upon what is the most comfortable. Before beginning the exercise, tighten up your core and abs by ‘pulling’ your belly button toward your spine. Do this for the entire workout. Now take a breath and bend your elbows and lower your body until your elbows are in a 90-degree angle. Go back up to starting position but keep your elbows slightly bend. This exercise builds both upper body and core strength. Muscles in chest, shoulders, triceps, back and abs are all used when doing push-ups.

VIDEOER:

Burpee:

Stand straight and prepare for a though exercise. Put your arms up above your head and jump. Now bend your knees and come all the way down to the floor with your hand in front of your feet. Jump back with your feet to the push-up position and do one push-up. Now stand up and jump again with your arms above your head and do it all over again. Take as many as possible. This is a great cardio exercise and makes your body work hard. Tip: If the exercise is too tough do it without the push-up. It will be effective anyway.

Hand walking

Place your hands on the ground and remove the legs up against a wall. Climb slowly up the wall with your feet, so that you get as far up on your hands as possible. Now move along the wall with your feet and move your hands as well. If you want the exercise to be more difficult, you can also go on your hands without aid.

Door pull up

Facing the door, reach up and place your hands over the top of the door. Make sure you have a secure grip. Your hands should be houlder-width apart.

Lift your feet off the floor and bend your legs. Your thighs, abdomen and chest should all be in contact with the door.
Pull strongly with your arms and drag your body up the door until your chin is above the top of the door. Hold this top position for one to two seconds.
Extend your arms and slowly lower your body back down the door until you are in the starting position.
Normally, this exercise performed at a pull up bar, but for those who do not have time to go to the gym is the ideal exercise