8 träningstips för att hålla dig frisk och hälsosam
Träning främjar din hälsa och minskar risken för kroniska sjukdomar. Därför är det viktigt att hålla igång året runt. Träning behöver dock inte vara avancerat eller svårt - med enkla medel kommer du långt. Yrkesföreningar för Fysisk Aktivitet (YFA) har på uppdrag av Folkhälsomyndigheten utarbetat rekommendationer för fysisk aktivitet som är enkla att följa för alla. Här är deras tips som främjar din hälsa!
Tips 1: träna minst 150 minuteri veckan Alla vuxna från 18 år och uppåt, rekommenderas att vara fysiskt aktiva i sammanlagt minst 150 minuter i veckan. Intensiteten bör vara minst måttlig.
Tips 2: se till att komma upp i puls Aktiviteten ska vara av aerob karaktär, där måttlig intensitet ger en ökning av puls och andning, medan hög intensitet ger en markant ökning av puls och andning. Exempel på fysisk aktivitet som uppfyller denna rekommendation är 30 minuters rask promenad 5 dagar per vecka, 20 – 30 minuters löpning 3 dagar per vecka eller en kombination av dessa.
Tips 3: komplettera med styrketräning Muskelstärkande fysisk aktivitet bör utföras minst 2 gånger per vecka för flertalet av kroppens stora muskelgrupper.
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