{"id":1672,"date":"2019-03-02T10:15:46","date_gmt":"2019-03-02T10:15:46","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=1672"},"modified":"2019-02-16T20:58:32","modified_gmt":"2019-02-16T20:58:32","slug":"styrketraening-paa-12-minutter","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=1672","title":{"rendered":"Styrketr\u00e6ning p\u00e5 12 minutter"},"content":{"rendered":"<p>I Muskoka, Canada, et sted ganske ukendt for mig, ligger <strong>Nautilus North Strength and Fitness Centre<\/strong>. Drivkraften bag dette tr\u00e6ningscenter er en mand ved navn John Little.<\/p>\n<p>Udover tr\u00e6ningscenteret har John Little v\u00e6ret engageret i et utal af projekter vedr\u00f8rende film og b\u00f8ger. Han er blandt andet forfatter eller medforfatter p\u00e5 titler som <em>Max Contraction Training<\/em>, <em>Static Contraction Training<\/em> og <em>Body By Science<\/em>. I disse b\u00f8ger bliver l\u00e6seren pr\u00e6senteret for nogle s\u00e6rlige principper for styrketr\u00e6ning, underbygget af tilsyneladende videnskabelige argumenter.<\/p>\n<p>Mange af principperne i ovenst\u00e5ende b\u00f8ger danner ogs\u00e5 grundlag for den type tr\u00e6ning, som bliver tilbudt i centeret. Det s\u00e6rlige ved tr\u00e6ningen er, at den altid udf\u00f8res under overv\u00e5gning af en personlig tr\u00e6ner og, at der udf\u00f8res h\u00f8jst \u00e9n session om ugen \u00e1 12 minutters varighed.<\/p>\n<p>I bogen Body By Science freml\u00e6gges et program, der best\u00e5r af 5 \u00f8velser, hvilket danner udgangspunkt for tr\u00e6ningen i centeret (ben\u00e6vnt <em>The Big Five<\/em>):<\/p>\n<ul>\n<li>Seated Row (siddende roning)<\/li>\n<li>Chest Press (brystpres)<\/li>\n<li>Pulldown (Tr\u00e6k til brystet)<\/li>\n<li>Overhead Press (Pres over hovedet)<\/li>\n<li>Leg Press (benpres)<\/li>\n<\/ul>\n<p>I tr\u00e6ningscenteret benyttes s\u00e6rlige tr\u00e6ningsmaskiner til \u00f8velserne, men i bogen henvises ogs\u00e5 til muligheden for at lave et tilsvarende program baseret p\u00e5 frie v\u00e6gte:<\/p>\n<ul>\n<li>Bent-Over barbell Row (Foroverb\u00f8jet roning med v\u00e6gtstang)<\/li>\n<li>Standing Overhead Pres (St\u00e5ende pres over hovedet)<\/li>\n<li>Deadlift (d\u00f8dl\u00f8ft)<\/li>\n<li>Bench Press (b\u00e6nkpres)<\/li>\n<li>Squat<\/li>\n<\/ul>\n<p>Bogen anbefaler ogs\u00e5 et program for seniorer, der ikke magter at udf\u00f8re fem compound \u00f8velser i \u00e9n session, kaldet <em>The Big Three<\/em>:<\/p>\n<ul>\n<li>Seated Row (Siddende roning)<\/li>\n<li>Chest Press (Brystpres)<\/li>\n<li>Leg Press (Benpres)<\/li>\n<\/ul>\n<p>F\u00e6llesn\u00e6vneren for tr\u00e6ningen i Nautilus North centeret, er at en tr\u00e6ningssession best\u00e5r af kortvarig intens tr\u00e6ning. Det vil sige at hver session varer omkring 12 minutter. Det giver s\u00e5ledes sig selv, at der ikke er s\u00e6rligt lang tid til hver enkelt \u00f8velse.<\/p>\n<ul>\n<li>1 s\u00e6t pr \u00f8velse<\/li>\n<li>Langsomme gentagelser med fokus p\u00e5 <em>time under load<\/em>, snarere end at t\u00e6lle gentagelser<\/li>\n<li>H\u00f8j intensitet (tr\u00e6ning til <em>failure<\/em>)<\/li>\n<li>Kort pause mellem \u00f8velser<\/li>\n<\/ul>\n<p>Der laves l\u00f8bende individuelle justeringer af tr\u00e6ningsprogrammet, og principielt kan det omfatte introduktionen af mere avancerede principper, som statisk hold, <em>max contraction<\/em>, og opdeling i en split-rutine. For seniorer kan justeringen lede til at tr\u00e6ningshyppigheden s\u00e6ttes ned til en 12 minutters session hver 14. dag.<\/p>\n<p>If\u00f8lge Mr. Little er denne tr\u00e6ningsform den bedste p\u00e5 markedet og promoveres som <strong>Total Fitness in 12 minutes<\/strong> med sloganet: <em>Live better, live stronger, live longer<\/em>.<\/p>\n<p>&nbsp;<\/p>\n<p>Jeg synes at det er fascinerende at John Little st\u00e6digt holder fast i dette koncept, og tilsyneladende er overbevist om, at denne tr\u00e6ningsform er alt andet overlegent. Han har sikkert ret i, at det virker i et eller andet omfang, men jeg er overbevist om, at Mr. Little ikke har ret i at det er den bedste og sundeste m\u00e5de at tr\u00e6ne p\u00e5. Til det form\u00e5l er tr\u00e6ningsformen simpelt hen for indskr\u00e6nket.<\/p>\n<p>Da jeg selv startede med styrketr\u00e6ning i et center var det i et Nautilus-tr\u00e6ningscenter p\u00e5 \u00d8rnevej i K\u00f8benhavn &#8211; s\u00e5 jeg kan sagtens genkende Mr. Littles principper, som er en videref\u00f8rsel af styrketr\u00e6ningspioneren Arthur Jones&#8217; id\u00e9er.<\/p>\n<p>Selv fandt jeg dog, at disse principper ikke var tilstr\u00e6kkelige for at opn\u00e5 fremgang p\u00e5 l\u00e6ngere sigt og begyndte selv at justere min tr\u00e6ning (inklusiv cardiovaskul\u00e6r tr\u00e6ning) efter principper, som Mr. Little ikke st\u00f8tter. Det virkede dog bedre for mig.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>I Muskoka, Canada, et sted ganske ukendt for mig, ligger Nautilus North Strength and Fitness Centre. Drivkraften bag dette tr\u00e6ningscenter er en mand ved navn <a class=\"mh-excerpt-more\" href=\"https:\/\/seniorfitness.blog\/?p=1672\" title=\"Styrketr\u00e6ning p\u00e5 12 minutter\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":1676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5],"tags":[],"class_list":["post-1672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2019\/02\/2019-02-NAUTILUS-NORTH.png?fit=152%2C66&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-qY","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1672","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1672"}],"version-history":[{"count":4,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1672\/revisions"}],"predecessor-version":[{"id":1677,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/1672\/revisions\/1677"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/1676"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}