P.E.+and+Natural+Science+-+Warm-up,+strength,+condition+and+nutrition+&+healti

A warm up is usually performed before taking part in any kind of training of exercising. A warm up is done to prevent injuries and to get your body warmed up and ready to go. Warm ups are done differently for each sport, for example if you shall be running you might want to do some small jogs gradually increasing the intensity. This will get your muscles warmed up and increasing your blood circulation witch will make you perform at a higher level than else. But increasing your performance is not the only attribute of a warm up. By warming up your muscles, you decrease the chance of getting injured by a lot. For example going for a shot at the goal in soccer without warming up will most likely result in you stretching your hip muscles. You can avoid this by a warm up. Keep in mind that the perfect warm up is an individual proces s that can only come with practice, experimentation and experience. Try warming up in various ways, at various inten sities until you find what works best for you.
 * Warm-up**[[image:Bilde0114.jpg width="265" height="340" align="left"]][[image:Bilde0115.jpg width="272" height="340" align="left"]]

If you want to get a body that will perform well for hours without getting totally exhausted you should start training condition. If you exercise condition will your vo2-max improve a lot. Vo2-max shows how much oxygen your body can pull out of your lounges and into your body. Almost every athletic got a pretty good vo2-max. As always it is very important to warm up, like Morten told you. There is two different ways to improve your condition. 1: You can exercise interval training, for example 4min*4min (low = 60% of maximum pulse, high = 80 – 90 % of maximum pulse. 2: You can also exercise with low pulse for a long time (more than 30 minutes). And remember to always drink a lot of water under exercising. Running, swimming and bicycling is good alternatives to improve your condition. As you probably understand is your hart rate very important if you want to train condition, a pulse monitor is very useful if you want to know your exact pulse and calorie burning process. Good clothes and a good pair of running shoes are also recommended.
 * Condition**[[image:Bilde0113.jpg width="300" height="394" align="left"]]

A good schedule is important if you got some problems with your motivation. But the best way to get motivated is to get enough sleep every night. Without sleep your body is exhausted and not ready for hard work. You need to be patient when you exercise and please do not expect to get positive results after just a few days. Normally it takes about two or three weeks before the results start coming.


 * Strength- and fitness-training**

Many people enjoy fitness training. There are not only bodybuilders in the training studios, there are all kinds of people. In the training studio where I train, I see people in all sizes and ages. Many people love to train, and it does not matter if they are 15 or 70 years old. People use different methods to get into good shape. Some people like to run or cycle to get rid of some extra pounds in the spinning room and or on a treadmill. Daniel told you about that kind of training. I will tell you about some other training; strength- and fitness-training. When we start a training session, it is important to have a good warm-up. Morten told you about the importance of warm-up, and different methods of getting your body warm and ready for a work-out. I use to ride a cycle before I start my work-out session. It is also important to take a few warm-up sets in the different physical devices. You can train all muscle groups in the gym, but for people who regularly do weight-training, it is important to remember to train the whole body and not just a few muscle groups. You do not need to train the whole body in on training session. If you do not want to use a “whole-body-program”, you can use a so-called “split-program” where you train different parts of your body in each session. Many people, who train in order to grow muscle and get stronger, think it is more important to train the upper body and not so much fun train the legs, so they are not strict with their full-body-training. Another reason that people skip leg-exercises, is that most people in the gym wants to be, and look, strong, and because the muscles is more evident on the upper body. Anyway, that is just stupidity. If you just use your upper body in strength-training, you will see the consequences. Not after just a couple of weeks and months, but in the long run. A heavy upper body does not fit well in with tiny legs. If your upper body gets really heavy, you can get knee- and ankle-problems. Now, let us talk about training. The most important muscle groups are our legs, chest and back. I will now give you some good exercises which include this muscle groups. A nice exercise for the legs is the squat exercise (picture to the left). In this exercise, you put a beam on your neck. Afterwards you bend your knees and hips until the angle between the hips and calves are at least 90 degrees. It is very important to keep your back straight, if not, you will easily get an injury. 

A good chest-exercise is the classic bench press, but I think that a so called dumbbell chest press (pictures above) is an even better chest exercise. In the dumbbell chest press, you lie on your back on a bench. Perform the exercise by lowering your arms until they touch your chest, and then push the dumbbells quickly in to the air. When your arms are straight, you can repeat the movement.



A good exercise for your back is pull-ups (picture to the left). The pull-ups does not just help your back getting stronger; you also use your arms and shoulders. The exercise is very hard to perform, so luckily there are a lot of other exercises for your back. When you perform a pull-up your start hanging down from a pole. It is important that you just hang down like a sack so all your muscles gets fully stretched, and then pull your body up till your chin is above the pole.

Now, I have to show you some examples on how different bodybuilders look. In the pictures below there are two different bodybuilders. Both of them spend a lot of time in the gym. The person to the left, Gregg Valentino (left), is the man with the biggest biceps in the world. He use a lot of time training his biceps and other parts of his arms. As you see, he focuses a lot in his arms and upper body. He definitely trains his legs, stomach, etc. weekly, but because of the difference in amount of training, he does not seem like a strong and healthy guy. He seems more like a guy with a oversized arms and quite tiny legs. The person on the other picture, Gregg Plitt (right), is a guy who focuses about training his whole body, and has more of an “ideal body” than Gregg Valentino.


 * Nutrition & health**

If you have plans to grow big and build muscles, its important to eat right. I am going to give you guys some advices about this subject.

Eat often. Gladly every 2-3 hour. If you do this you don’t have to eat so much in every portion. Eat between 5-8 meals a day. If you want to be big and strong, eat often. Try to avoid eating too much carbohydrates and fats in meals, because that is not healthy. Eat a lot of proteins, that’s important for the body so the muscles can grow. Off course, eating healthy and good is not only for those who builds muscles, but also for they who want to keep healthy and well. Eat healthily, be vigorous. Food supplements are a good way of getting more proteins into your body. It’s especially important to get proteins into the body after training so the muscles can grow and get big. Many people use this, and it has good effect, so I think. Training and eating wholesome food has a connection to each other. If you want to be bursting with health, stay alert and be ready to capture the world with a good mood, a good advice is to combine these two things. Many people are busy with training and forget to eat right. Those people expect results but aren’t getting it, because they don’t combine eating right and train. Overweight is a big problem around the world. Unhealthy food is an easy thing to get hands on now a day. It’s cheap and you don’t have to cook it yourself. But if you can manage to quit eating unhealthy food and start in the small with a couple of exercising days a week and eat healthy you may go... from this: to this: But you have to remember that you are doing this for yourself. You mustn’t train yourself to death, but take it in a slow tempo. And of course eat unhealthy food some times, but don’t let it become a habit. Living life and don’t stress is an important factor in life, try to make training fun, it becomes much easier then. It’s the same with eating healthy, try it, and maybe you find out that it’s not so bad, and actually quite good :) Sources:

Eilertsen, Robert. (04.02.2009) Spis for MUSKLER! URL: http://www.iform.no/pub/art.php?id=828 [Lest: 26.02.2009]

Jæger-Hansen, Knut (09.01.2009) Riktig kondisjonstrening. URL: http://www.helsenett.no/index.php?option=com_content&task=view&Itemid=55&id=2053 [Lest: 26.02.2009]

Steffensen, Linda (24.04.2005) Oppvarming og utholdenhet. URL: http://www.daria.no/skole/?tekst=5144 [Lest: 26.02.2009]

Haugen, Kjell m.fl. (2006): Gymnos. Oslo : Cappelen

