Todays blog will be about workout. What and how will be the best way of training? What says the scientist about it, are we are born to run? In a study from 2004 the scientist Daniel Lieberman arguing that the human body is evolutionary built for long distance running. This discovery was also spread, among other things trough the book “Born to run” from 2009. The scientist concluded that the humans upright course was for being good in long distance running. The evolutionary conclusion was that the endurance was important. The reason therefore was that we could run longer than the prey animals. But at the same time the same scientist Daniel Lieberman has recently published a book – Exercised (Sv/. Träningsparadoxen) in this book he has changes or I would explain, developed the message.

Because here he writes that even if the human is adapted for running and feel good from workout, the fact is that man is basically lazy and good in preserving energy. So from that point of view there is no naturally driver for us as human being to put on the running tights or running shoes…And Lieberman means that we not are built for train/workout in that way we doing today. We got a evolutionary build in aversion of running if we as human not really need to do that. So from a scientific point of view, are we build for running? The  scientific answer will be – No, but we are built for the physical movement. Ok, but then we can ask what will be the most effective workout for us as homo sapiens? Interwall exercise or long distance/endurance? And if I want to loose weight shall I train in a lower pulse? HIIT Tabata etc. What will be the most effective one? There is no silver-bullet for being honest. From a scientific point of view the fact of that we just workout will be the primary answer, the healthy point of it. If you run or cycling long distance you will reach a plateau, and if not combining the long distance with intervals you will stay on the same level. If just doing intervals you will just be high performing in short time. So it need to be a combination. Lots of sports got this ingredients by default, such as team sports, cross-fit, fighting etc. So that should be the best answer of what will be the most effective workout. But it still need to be fun, developing and challenge you so that you continuously do it.

The interesting thing I can add, is that during my time in the service (in the Army,) was that all of this was taught in the subject of training and physiology and this already in the mid 80s.

But looking into HIIT and endurance training what is best for what? If you want to improve your race time, then it will be both of them. The stable foundation is composed of longer runs to build your aerobic capacity. You can enhance your base by improving your running form and performing strengthening, stabilizing and stretching exercise.

A good program for advanced hiking could be like this:

Week 1-4     Building strength: Mo, We, Th, Sa. Strength + Distance

Week 5-8     Building Stamina: Mo, Tu, We, Th, Sa. Strength + Distance

Week 9-11   Building Strength: Mo, Tu, We, Th, Sa, Strength + hill with back-pack.

Week 12-15 Building Stamina: Mo, Tu, We, Th, Sa, Su. Distance, strength and hill with backp.

Week 16      Peak and Taper: Mo, Tu, We, Sa-hike 6 days. Jbel Toubkal etc.

For detailed program contact us, and lets build it adapted for your needs.

This weeks golden rule will be: Never stop exercising, it is easier to keep a wheel running then to start it up again – Said by Mattias Jansson…

This Is War (Feat. Richard Farrell) – YouTube

Hiking Alone in isolated Swiss Mountains – YouTube

See ya soon…