{"id":388,"date":"2023-08-20T00:14:33","date_gmt":"2023-08-19T22:14:33","guid":{"rendered":"https:\/\/oray-life.com\/?p=388"},"modified":"2025-04-15T17:03:33","modified_gmt":"2025-04-15T15:03:33","slug":"my-critical-opinion-on-arthur-joness-high-intensity-training","status":"publish","type":"post","link":"https:\/\/oray-life.com\/da\/my-critical-opinion-on-arthur-joness-high-intensity-training\/","title":{"rendered":"Min kritiske mening om Arthur Jones&#039;s h\u00f8jintensive tr\u00e6ning"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/oray-life.com\/da\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-1024x1024.webp\" alt=\"\" class=\"wp-image-405\" style=\"width:512px;height:512px\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-1024x1024.webp 1024w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-300x300.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-150x150.webp 150w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-768x768.webp 768w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing-12x12.webp 12w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-Marketing.webp 1120w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\"><em>Nautilus var design for alle, men var h\u00f8jintensiv tr\u00e6ningsteori for alle?<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>Jeg har for nylig skrevet en artikel for at pr\u00e6sentere Arthur Jones&#039; teori om h\u00f8jintensiv tr\u00e6ning <a rel=\"noreferrer noopener\" href=\"https:\/\/oray-life.com\/da\/back-to-the-basics-what-high-intensity-training-can-teach-you\/\" target=\"_blank\">(klik her for at l\u00e6se artiklen).<\/a> Selvom der absolut ikke er nogen tvivl om, at det kan v\u00e6re nyttigt for Fitness-begyndere og kan bringe nogle interessante stykker til enhver tr\u00e6ning, er denne teori langt fra perfekt og omfatter nogle fejl, som jeg har til hensigt at diskutere her ved at introducere min egen vision og mening om denne tr\u00e6ning teori.<\/p>\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Voir cette publication sur Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">Une publication partag\u00e9e par Natural Fitness | Mode | Rejser (@oray_life)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Udholdenhed og hjertesundhed, det manglende punkt i HIT<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"724\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer-1024x724.webp\" alt=\"\" class=\"wp-image-407\" style=\"width:512px;height:362px\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer-1024x724.webp 1024w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer-300x212.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer-768x543.webp 768w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer-18x12.webp 18w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Mike-Mentzer.webp 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Mike Mentzer, en ber\u00f8mt HIT-fortaler, d\u00f8de af hjertekomplikationer<\/figcaption><\/figure><\/div>\n\n\n<p>I over 20 \u00e5rs praksis er jeg st\u00f8dt p\u00e5 mange High Intensity Training (HIT) ud\u00f8vere og overbeviste fortalere. Men n\u00e6sten alle af dem havde \u00e9n ting til f\u00e6lles (udover at tage steroider), de manglede alle \u00e5ndedr\u00e6tsevne og udholdenhed. Det var meget trist at se dem forpustet efter at have g\u00e5et et par trapper. Desv\u00e6rre er dette en ganske logisk konsekvens af denne tr\u00e6ningsstruktur. Arthur Jones var fokuseret p\u00e5 at s\u00e6lge Nautilus-maskiner, men havde ingen cardio-maskiner. Derfor indeholdt hans teori n\u00e6sten ikke konditions\u00f8velser eller overvejelser om udholdenhed.<\/p>\n\n\n\n<p>Det faktum, at teorien er fokuseret p\u00e5 at yde den mest intense indsats p\u00e5 meget kort tid, giver desuden atleter kropstilpasninger, der er skr\u00e6ddersyet til at im\u00f8deg\u00e5 denne stress. Det kardiovaskul\u00e6re system mister, ved at tilpasse sig denne tr\u00e6ningsteknik, meget udholdenhedskapacitet.<\/p>\n\n\n\n<p>Teorien negligerer totalt det faktum, at alle muskler er drevet af blod (og b\u00e5ret n\u00e6ringsstoffer), der pumpes af hjertet. S\u00e5 et svagt hjerte (forv\u00e6rret af overudviklede muskler) vil ikke v\u00e6re i stand til at give nok blodgennemstr\u00f8mning i musklerne under en l\u00e6ngerevarende indsats. Det vil heller ikke v\u00e6re i stand til at give reparerende n\u00e6ringsstoffer effektivt til musklerne under den naturlige anabolske fase (fasen hvor musklen reparerer og genopbygger sig selv). S\u00f8vnkvaliteten har ogs\u00e5 en tendens til at forringes, og hvilefasen, der tillader overkompensationen, er da ikke s\u00e5 effektiv, som den teoretisk burde v\u00e6re.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Hvorn\u00e5r laver du din cardio?<\/h2>\n\n\n\n<p>Uanset om du er en almindelig folk, en professionel atlet eller en bodybuilder, bliver du n\u00f8dt til at vedligeholde eller forbedre din hjertetilstand p\u00e5 et eller andet tidspunkt. Hvordan skal cardio passe ind i Jones&#039; HIT-teori?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-right\"><em>&quot;Hvad hvis du tr\u00e6ner din cardio om morgenen og laver din HIT-tr\u00e6ning om aftenen (eller omvendt)? Respekterer det de grundl\u00e6ggende principper i HIT om ikke at overtr\u00e6ne. Er det overtr\u00e6ning?\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Hvis du g\u00f8r det i slutningen af din tr\u00e6ning, har videnskabelig forskning klart vist, at der ikke er noget v\u00e6rre end at forringe muskelv\u00e6ksten. G\u00f8r du det i starten af din tr\u00e6ning, risikerer du ikke at have samme energi og intensitet i din tr\u00e6ning, mens teorien forpligter dig til at l\u00e6gge alt, hvad du har, i en enkelt r\u00e6kke \u00f8velser per muskel. Du bliver s\u00e5 n\u00f8dt til at l\u00e6gge noget af din energi i din cardio.<\/p>\n\n\n\n<p>Hvad hvis du tr\u00e6ner din cardio om morgenen og laver din HIT tr\u00e6ning om aftenen (eller omvendt)? Respekterer det de grundl\u00e6ggende principper i HIT om ikke at overtr\u00e6ne. Er det overtr\u00e6ning?<\/p>\n\n\n\n<p>Hvad med, hvis du l\u00f8ber lidt i l\u00f8bet af dagen, er det d\u00e5rligt for din bentr\u00e6ning? Overtr\u00e6ner du dine l\u00e6gge og quads?<\/p>\n\n\n\n<p>Efter mit synspunkt er HIT-teorien fuld af fejl, der er forbundet med selve tr\u00e6ningsstrukturen, som ikke er blevet behandlet af grundl\u00e6ggeren.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/oray-life.com\/da\/\" rel=\"https:\/\/oray-life.com\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"256\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp\" alt=\"\" class=\"wp-image-454\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp 1024w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-300x75.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-768x192.webp 768w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-18x5.webp 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Hvordan kan du blive fl\u00e5et med denne tr\u00e6ningsteori?<\/h2>\n\n\n\n<p>Det er klart, at kun en enkelt serie af \u00f8velser pr. muskel ikke giver dig mulighed for at blive slank eller fl\u00e5et gennem fysisk aktivitet. Derfor skal du basere alt p\u00e5 din ern\u00e6ring og s\u00f8rge for, at du kun spiser det, du strengt taget har brug for i l\u00f8bet af dagen. Ellers vil du ikke kunne blive slankere.<\/p>\n\n\n\n<p>Dette kr\u00e6ver absolut pr\u00e6cision i dit kalorieindtag i l\u00f8bet af dagen, og givet din reducerede fysiske aktivitet vil du n\u00e6sten ikke have nogen fejlmargin. Det er overfl\u00f8digt at sige, at denne grad af pr\u00e6cision er n\u00e6sten umulig at opretholde over et par uger, endsige over et par m\u00e5neder.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HIT-fortalere, var de virkelig steroidfrie?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"404\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Casey-Viator.webp\" alt=\"\" class=\"wp-image-404\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Casey-Viator.webp 500w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Casey-Viator-300x242.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Casey-Viator-15x12.webp 15w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption class=\"wp-element-caption\"><em>Er dette 4 ugers resultat virkelig steroidfrit?<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>De to mest ber\u00f8mte HIT-fortalere var Mike Mentzer (sammen med sin bror Ray Mentzer) og Dorian Yates. Begge indr\u00f8mmede deres steroidbrug. Efter al sandsynlighed kan vi ikke for alvor sige, at deres resultater kan opn\u00e5s af en helt naturlig atlet.<\/p>\n\n\n\n<p>Desuden arbejdede Arthur Jones t\u00e6t sammen med Casey Viator og Boyer Coe for at promovere sine maskiner og sin teori. Han annoncerede kraftigt for de muskelfor\u00f8gelser, de opn\u00e5ede takket v\u00e6re hans metode og maskiner. If\u00f8lge Colorado-eksperimentet fra 1973 ledet af Arthur Jones, tog Casey Viator (1970 Mister America og professionel bodybuilder) 63 pund (28 kg) muskler p\u00e5 p\u00e5 28 dage. Er det virkelig trov\u00e6rdigt at sige, at disse resultater blev opn\u00e5et uden brug af steroider? Var det bare Casey Viator, der genvandt &#039;pr\u00e6-eksisterende&#039; muskler?<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/oray-life.com\/da\/\" rel=\"https:\/\/oray-life.com\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"256\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp\" alt=\"\" class=\"wp-image-454\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp 1024w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-300x75.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-768x192.webp 768w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-18x5.webp 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Er CrossFit et sandt modeksempel p\u00e5 HIT?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"450\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Crossfitters.webp\" alt=\"\" class=\"wp-image-408\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Crossfitters.webp 450w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Crossfitters-300x300.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Crossfitters-150x150.webp 150w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Crossfitters-12x12.webp 12w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><figcaption class=\"wp-element-caption\"><em>Moderne crossfittere f\u00e5r tydeligvis muskler med HIT modsatte tr\u00e6ningsprincipper<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>Forleden dag s\u00e5 jeg en dokumentar om CrossFit-atleter, der pr\u00e6senterede deres tr\u00e6ningsprogram, og det var imponerende. Nogle gange tr\u00e6ner de to eller tre gange om dagen i mindst 1 time (eller endda 2 timer) hver gang. De bruger deres tid p\u00e5 at hoppe fra en \u00f8velse til en anden (med mere end tvivlsomme henrettelser) med lidt eller ingen hvile.<\/p>\n\n\n\n<p>I stedet for at lave en \u00f8velse isoleret pr. muskel i meget kort varighed, bruger de timer p\u00e5 at lave v\u00e6gtl\u00f8ftnings\u00f8velser og lave dem om. Dette strider imod to principper for HIT, nemlig kort varighed og at arbejde isoleret.<br>Vi kan dog ikke sige, at professionelle CrossFiters ikke f\u00e5r muskler eller undlader at vedligeholde det.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Var HIT blot en markedsf\u00f8ringsopfindelse for at hj\u00e6lpe med at s\u00e6lge flere Nautilus-maskiner?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"504\" height=\"302\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-commercial.webp\" alt=\"\" class=\"wp-image-406\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-commercial.webp 504w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-commercial-300x180.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/08\/Arthur-Jones-commercial-18x12.webp 18w\" sizes=\"(max-width: 504px) 100vw, 504px\" \/><figcaption class=\"wp-element-caption\"><em>Var Arthur Jones bare et marketinggeni?<\/em><\/figcaption><\/figure><\/div>\n\n\n<p>Arthur Jones udgav sine Bulletins i 1970 for at pr\u00e6sentere sin HIT-tilgang til verden. Han udf\u00f8rte sit Colorado-eksperiment i 1973 kun p\u00e5 2 emner (Casey Viator og... ham selv). Samtidig lancerede og begyndte han at s\u00e6lge sine Nautilus-maskiner. Der er ingen tvivl om, at hans maskiner var en sand revolution i fitnessverdenen og stadig har en indflydelse i dag. Dette er dog ikke emnet. Emnet er at s\u00e6tte sp\u00f8rgsm\u00e5lstegn ved gyldigheden af HIT, og der mangler tydeligvis videnskabelig dokumentation for dets effektivitet sammenlignet med andre tr\u00e6ningsmetoder.<\/p>\n\n\n\n<p>Derfor kan du med rette sp\u00f8rge os selv, om denne teori ikke blot var en slags marketingtrick, der var bestemt til at st\u00f8tte salget af hans innovative fitnessudstyr og s\u00e6lge mere af det.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/oray-life.com\/da\/\" rel=\"https:\/\/oray-life.com\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"256\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp\" alt=\"\" class=\"wp-image-454\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site.webp 1024w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-300x75.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-768x192.webp 768w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/05\/promo-site-18x5.webp 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Min personlige erfaring med HIT<\/h2>\n\n\n\n<p>Da jeg opdagede HIT&#039;et, var jeg meget interesseret og ville gerne teste det p\u00e5 mig selv. Den steroidfri tilgang, l\u00f8ftet om muskelgevinster kombineret med en \u00e6gte innovativ tilgang forf\u00f8rte mig med det samme. Derfor tr\u00e6nede jeg efter disse principper i flere m\u00e5neder, mens jeg var meget ung. Men objektivt set havde jeg lidt ekstra gevinst i forhold til, hvad jeg opn\u00e5ede gennem almindelig tr\u00e6ning. Lidt skuffet over resultaterne skiftede jeg min tr\u00e6ning til de mere &#039;traditionelle&#039;. Som alle naturlige behandlere havde jeg mange stagnationsfaser, hvorefter jeg igen skiftede til HIT. Og dette blev ved og ved i \u00e5revis. Jeg eksperimenterede med en masse forskellige typer tr\u00e6ning i mine over 20 \u00e5rs tr\u00e6ningspraksis. Min personlige konklusion er, at jeg ikke s\u00e5 nogen s\u00e6rlig muskelgevinst fra h\u00f8jintensiv tr\u00e6ning, men hver gang jeg tr\u00e6nede efter denne tilgang, blev min udholdenhed og hjertetilstand klart forv\u00e6rret.<\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Voir cette publication sur Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/C2CzmiHCGdb\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">Une publication partag\u00e9e par Natural Fitness | Mode | Rejser (@oray_life)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/oray-life.com\/da\/\" rel=\"https:\/\/oray-life.com\/\"><img loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"180\" src=\"http:\/\/oray-life.com\/wp-content\/uploads\/2023\/07\/Signature-1.webp\" alt=\"\" class=\"wp-image-449\" srcset=\"https:\/\/oray-life.com\/wp-content\/uploads\/2023\/07\/Signature-1.webp 512w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/07\/Signature-1-300x105.webp 300w, https:\/\/oray-life.com\/wp-content\/uploads\/2023\/07\/Signature-1-18x6.webp 18w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\">F\u00f8lg mig p\u00e5 Instagram<\/p>\n\n\n\n<ul class=\"wp-block-social-links aligncenter is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a href=\"https:\/\/www.instagram.com\/oray_life\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Jeg har for nylig skrevet en artikel, der pr\u00e6senterer Arthur Jones' teori om h\u00f8jintensitetstr\u00e6ning. Selvom der absolut ikke er nogen tvivl om, at den kan v\u00e6re nyttig for fitnessbegyndere og kan tilf\u00f8re enhver tr\u00e6ning nogle interessante elementer, er denne teori langt fra perfekt og har nogle mangler, som jeg har t\u00e6nkt mig at diskutere her ved at introducere min egen vision og mening om Arthur Jones' H.I.T.-tilgang.<\/p>","protected":false},"author":1,"featured_media":403,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37,39],"tags":[43,46,47,44],"_links":{"self":[{"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/posts\/388"}],"collection":[{"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/comments?post=388"}],"version-history":[{"count":6,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/posts\/388\/revisions"}],"predecessor-version":[{"id":713,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/posts\/388\/revisions\/713"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/media\/403"}],"wp:attachment":[{"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/media?parent=388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/categories?post=388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/oray-life.com\/da\/wp-json\/wp\/v2\/tags?post=388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}