Tips til å få bedre kondisjon

3 Tips for getting in better shape

What is cardio training?

Cardio training suitable whether you are a beginner or experienced and is good for the physical but also the mental. When you train fitness, the heart will pump more oxygen into the body and with consistent cardio training, the heart's ability to pump more oxygen-rich blood into the body will increase. There are many variations of cardio training, whether you like it best in nature, at home or at the gym, there is always an option for you.

So for those of you who are wondering how to get better fitness, we have gathered three effective forms of exercise that can help you on the road to better fitness.


# 1 Interval training

It is not without reason that interval training is one of the most effective forms of cardio. To get better condition, you must train the heart's ability to pump enough blood into the body, and by training high intensity combined with low intensity, this will be very effective for the condition.

4x4 is known as one of the best interval training methods, and can be performed both on a treadmill or outdoors. It is well suited for both beginners and athletes because it adjusts to your heart rate and intensity accordingly.


To perform a 4x4, you start with a warm-up of 5-10 minutes, here you can jog at a pace that corresponds to 70% of your own maximum heart rate. Then you should perform the actual intervals, here the heart rate should be at 85-95% of maximum heart rate and it can therefore be effective to adjust the treadmill or find a hill with a gradual increase, but there is no mistake to run on flat ground. Each interval should last for 4 minutes, and be performed 4 times. Between the intervals, jog or walk at a slower pace for 2-3 minutes so that the lactic acid disappears and you can recover before you start the next interval.

Good training clothes can come in handy during training. Compression tights are a good option for interval training because it provides support to the muscles when you run and will not slip down during training. We recommendthese training tightsandthese shoes for interval training.

 4x4 intervalltrening

# 2 Ground training

This is a type of effective cardio training that helps to remove some strain from the knees and hips, as opposed to intervals on flat ground. It is difficult to avoid getting a high heart rate on a rising hill, even if you walk or run, therefore this exercise is very effective for both beginners and the more experienced. Try it at the end of the strength training session or use it as a training session.


10-15 minutes warming up (walking / jogging)

Walk / run fast for 30 seconds / top of the hill (10+ incline on treadmill)

Slowly go down again / slow down on the treadmill (band off the ground /

40 seconds)

Walk / run directly up again

Repeat at least 8 times


# 3 High intensity training

There are a number of exercises that can improve fitness without running. These exercises focus on raising your heart rate so that your heart pumps faster and can be performed anytime, anywhere. Here you should have a high pace and perform the exercises with a minimum of break. Below you will find three exercises you can include in a cardio session.


30 seconds

20 second break

Repeat each exercise 4 times


High knee lifts

Mountain climbers



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