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.
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.
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
