[{"id":1563,"date":"2019-03-28T09:11:05","date_gmt":"2019-03-28T08:11:05","guid":{"rendered":"https:\/\/hjerteforeningen.dk\/hjertestier\/?page_id=1563"},"modified":"2019-04-05T13:37:44","modified_gmt":"2019-04-05T11:37:44","slug":"traeningsprogrammer","status":"publish","type":"page","link":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/traeningsprogrammer\/","title":{"rendered":"Tr\u00e6ningsprogrammer"},"content":{"rendered":"<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/04\/program-samlet-1-2.pdf\">Program 1<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/04\/program-samlet-3-4.pdf\">Program 2<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/04\/program-samlet-5-6.pdf\">Program 3<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Program 1 Program 2 Program 3<\/p>\n","protected":false},"author":239,"featured_media":0,"parent":1243,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1563","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - 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Muskler er vores forbr\u00e6ndingsmaskine og er derfor en vigtig faktor til at bevare en stabil v\u00e6gt og undg\u00e5 forh\u00f8jet blodsukker.<\/p>\n<ul>\n<li>Styrketr\u00e6ning \u00f8ger muskelstyrken.<\/li>\n<li>Styrketr\u00e6ning forbedrer koordinationen, s\u00e5 risiko for fald mindskes.<\/li>\n<li>Styrketr\u00e6ning modner nervesystemet, s\u00e5 impulser l\u00f8ber hurtigere fra hjerne til muskler, herved bliver musklerne aktiveret hurtigere, og du kan afv\u00e6rge et fald. S\u00e6rligt for \u00e6ldre g\u00e6lder det at god muskelstyrke kan medvirke til at opretholde et aktivt liv og ens selvst\u00e6ndighed. Styrketr\u00e6ning i naturen kaldes funktionel styrketr\u00e6ning og kan laves med egen kropsv\u00e6gt eller et redskab. Funktionel styrketr\u00e6ning er kendetegnet ved, at kroppen som oftest bruger flere muskelgrupper ved en given \u00f8velse og samtidig bruges ogs\u00e5 stabiliserende muskler.<\/li>\n<\/ul>\n<p><strong>Hjerteforeningen anbefaler:<\/strong><\/p>\n<p>Hjerteforeningen anbefaler moderat til h\u00e5rd styrketr\u00e6ning. Det betyder, at du skal gentage en \u00f8velse 10-12 gange i 2-3 serier. Du skal tr\u00e6ne med s\u00e5 meget modstand, at du m\u00e6rker, at den\/de arbejdende muskler udtr\u00e6ttes. Du m\u00e5 gerne opleve \u00f8mhed i muskler efter styrketr\u00e6ning. Det er dog vigtigt, at du ikke oplever smerter i dine led og ledb\u00e5nd &#8211; s\u00e5 har du tr\u00e6net for h\u00e5rdt.<\/p>\n<h3>Inspiration til \u00f8velser<\/h3>\n<ul>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-maveboejning.pdf\"><strong>Maveb\u00f8jning<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-rygboejning.pdf\"><strong>Rygb\u00f8jning<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-knaeboejning-ved-baenk.pdf\"><strong>Kn\u00e6b\u00f8jning ved b\u00e6nk<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-helkropsoevelse.pdf\"><strong>Helkrops\u00f8velse<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-planke.pdf\"><strong>Planke<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-ryg-mod-ryg.pdf\"><strong>Ryg mod ryg<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-haand-mod-haand-skub.pdf\"><strong>H\u00e5nd mod h\u00e5nd skub<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-traek-med-diagonalt-haandgreb.pdf\"><strong>Tr\u00e6k diagonalt h\u00e5ndgreb<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-vend-din-makker.pdf\"><strong>Vend din makker<\/strong><\/a><\/li>\n<\/ul>\n<h3>Inspiration til styrketr\u00e6ning med redskaber<\/h3>\n<ul>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-step-op-paa-baenk-traestamme-eller-stor-sten.pdf\"><strong>Step op p\u00e5 b\u00e6nk, tr\u00e6stamme eller stor sten<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-styrk-arme-og-bryst.pdf\"><strong>Styrk arme og bryst<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-styrk-bagsiden-af-overarmen-paa-baenk.pdf\"><strong>Styrk bagsiden af overarmen (mormorarmen) p\u00e5 b\u00e6nk<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-loeft-stamme-til-brystkasse.pdf\"><strong>L\u00f8ft stamme til brystkasse<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-loeft-stamme-over-hovedet.pdf\"><strong>L\u00f8ft stamme over hovedet<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-diagonalloeft-paa-traestamme.pdf\"><strong>Diagonall\u00f8ft p\u00e5 tr\u00e6stamme<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-traestykke-presses-op.pdf\"><strong>Tr\u00e6stykke presses op\u00a0<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-makkertraek-med-pind.pdf\"><strong>Makkertr\u00e6k med pind<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-hoeje-knaeloeft-med-pind.pdf\"><strong>H\u00f8je kn\u00e6l\u00f8ft med pind<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-foer-pind-over-makker.pdf\"><strong>F\u00f8r pind over makker<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-sid-op-af-traestamme.pdf\"><strong>Sid op af tr\u00e6stamme\u00a0<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-rul-op-af-traestamme.pdf\"><strong>Rul op af tr\u00e6stamme<\/strong><\/a><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/styrketraening-med-redkskaber-fald-om-traestamme.pdf\">Fald om tr\u00e6stamme<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Styrketr\u00e6ning medvirker til at \u00f8ge muskelstyrken i kroppen. Muskler er vores forbr\u00e6ndingsmaskine og er derfor en vigtig faktor til at bevare en stabil v\u00e6gt og undg\u00e5 forh\u00f8jet blodsukker. Styrketr\u00e6ning \u00f8ger muskelstyrken. Styrketr\u00e6ning forbedrer koordinationen, s\u00e5 risiko for fald mindskes. Styrketr\u00e6ning modner nervesystemet, s\u00e5 impulser l\u00f8ber hurtigere fra hjerne til muskler, herved bliver musklerne aktiveret hurtigere,&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\" title=\"Read Styrketr\u00e6ning\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":239,"featured_media":0,"parent":1243,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1346","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Styrketr\u00e6ning - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Styrketr\u00e6ning\" \/>\n<meta property=\"og:description\" content=\"Styrketr\u00e6ning medvirker til at \u00f8ge muskelstyrken i kroppen. Muskler er vores forbr\u00e6ndingsmaskine og er derfor en vigtig faktor til at bevare en stabil v\u00e6gt og undg\u00e5 forh\u00f8jet blodsukker. Styrketr\u00e6ning \u00f8ger muskelstyrken. Styrketr\u00e6ning forbedrer koordinationen, s\u00e5 risiko for fald mindskes. Styrketr\u00e6ning modner nervesystemet, s\u00e5 impulser l\u00f8ber hurtigere fra hjerne til muskler, herved bliver musklerne aktiveret hurtigere,&hellip; Read more &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\" \/>\n<meta property=\"og:site_name\" content=\"Hjertestier\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-28T08:30:35+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\",\"name\":\"Styrketr\u00e6ning - Hjertestier\",\"isPartOf\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\"},\"datePublished\":\"2019-02-27T08:37:07+00:00\",\"dateModified\":\"2019-03-28T08:30:35+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hjem\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Motion i det fri\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Styrketr\u00e6ning\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\",\"name\":\"Hjertestier\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"da-DK\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Styrketr\u00e6ning - Hjertestier","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/styrketraening\/","og_locale":"da_DK","og_type":"article","og_title":"Styrketr\u00e6ning","og_description":"Styrketr\u00e6ning medvirker til at \u00f8ge muskelstyrken i kroppen. 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Konditionstr\u00e6ning forbedrer kroppens evne til at transportere ilt og n\u00e6ringsstoffer til musklerne, samt musklernes evne til at oms\u00e6tte disse. Det sker bedst ved dynamisk arbejde med de store muskelgrupper. Tr\u00e6ningen kan v\u00e6re vedvarende eller i intervaller. Konditionstr\u00e6ning er en effektiv m\u00e5de at forebygge visse sygdomme, herunder hjerte-kar-sygdomme, \u00e5reforkalkning, forh\u00f8jet blodtryk og diabetes.<\/p>\n<p><strong>Hjerteforeningen anbefaler:<\/strong><\/p>\n<p>Udover 30 minutters daglig bev\u00e6gelser, anbefales det, at du f\u00e5r pulsen op minumum 20 minutter 2-3 gange om ugen. Hvis du ikke er vant til at tr\u00e6ne, s\u00e5 start med evt. let\/moderat forpustet mod BORG 14-15 s\u00e5 l\u00e6nge som muligt op mod 30 minutter 2-3 gange ugentligt. Er du vant til at tr\u00e6ne, kan du supplere med intervaltr\u00e6ning, hvor du tr\u00e6ner p\u00e5 BORG 16-17 i 1-3 minutter af gangen.<\/p>\n<h3><strong>Inspiration til \u00f8velser:<\/strong><\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-ujaevn-gang.pdf\">Uj\u00e6vn gang<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-hoeje-knaeloeft.pdf\">H\u00f8je kn\u00e6l\u00f8ft<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-skiloeb.pdf\">Skil\u00f8b<\/a><\/strong><\/li>\n<\/ul>\n<h3><strong>Inspiration til \u00f8velser i grupper:<\/strong><\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-fartleg.pdf\">Fartleg<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-kongens-efterfoelger.pdf\">Kongens efterf\u00f8lger<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-intervalslange.pdf\">Intervalslange<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-togstafet.pdf\">Togstafet<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-stafetloeb.pdf\">Stafetl\u00f8b<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-levende-vendespil.pdf\">Levende vendespil<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-i-grupper-stjerneloeb.pdf\">Stjernel\u00f8b<\/a><\/strong><\/li>\n<\/ul>\n<h3>Inspiration til makker\u00f8velser<\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-makkeroevelser-hanekamp.pdf\">Hanekamp<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-makkeroevelser-klappekampen.pdf\">Klappekampen<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-makkeroevelser-makkertraek.pdf\">Makkertr\u00e6k\/Makkerl\u00f8b<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-makkeroevelser-blommen-i-aegget.pdf\">Blommen i \u00e6gget<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/konditionstraening-makkeroevelser-fang-person-i-cirklen-trekantstafet.pdf\">Fang person i cirkel (Trekantstafet)<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Konditionstr\u00e6ning forbedrer kredsl\u00f8bsfunktionen, dvs. samspillet mellem hjerte, lunger, blod, blodkar og muskler. Konditionstr\u00e6ning forbedrer kroppens evne til at transportere ilt og n\u00e6ringsstoffer til musklerne, samt musklernes evne til at oms\u00e6tte disse. Det sker bedst ved dynamisk arbejde med de store muskelgrupper. Tr\u00e6ningen kan v\u00e6re vedvarende eller i intervaller. Konditionstr\u00e6ning er en effektiv m\u00e5de at forebygge&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\" title=\"Read Konditionstr\u00e6ning\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":239,"featured_media":0,"parent":1243,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1343","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Konditionstr\u00e6ning - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Konditionstr\u00e6ning\" \/>\n<meta property=\"og:description\" content=\"Konditionstr\u00e6ning forbedrer kredsl\u00f8bsfunktionen, dvs. samspillet mellem hjerte, lunger, blod, blodkar og muskler. Konditionstr\u00e6ning forbedrer kroppens evne til at transportere ilt og n\u00e6ringsstoffer til musklerne, samt musklernes evne til at oms\u00e6tte disse. Det sker bedst ved dynamisk arbejde med de store muskelgrupper. Tr\u00e6ningen kan v\u00e6re vedvarende eller i intervaller. Konditionstr\u00e6ning er en effektiv m\u00e5de at forebygge&hellip; Read more &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\" \/>\n<meta property=\"og:site_name\" content=\"Hjertestier\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-28T08:30:13+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\",\"name\":\"Konditionstr\u00e6ning - Hjertestier\",\"isPartOf\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\"},\"datePublished\":\"2019-02-27T08:36:54+00:00\",\"dateModified\":\"2019-03-28T08:30:13+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hjem\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Motion i det fri\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Konditionstr\u00e6ning\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\",\"name\":\"Hjertestier\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"da-DK\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Konditionstr\u00e6ning - Hjertestier","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/","og_locale":"da_DK","og_type":"article","og_title":"Konditionstr\u00e6ning","og_description":"Konditionstr\u00e6ning forbedrer kredsl\u00f8bsfunktionen, dvs. samspillet mellem hjerte, lunger, blod, blodkar og muskler. Konditionstr\u00e6ning forbedrer kroppens evne til at transportere ilt og n\u00e6ringsstoffer til musklerne, samt musklernes evne til at oms\u00e6tte disse. Det sker bedst ved dynamisk arbejde med de store muskelgrupper. Tr\u00e6ningen kan v\u00e6re vedvarende eller i intervaller. Konditionstr\u00e6ning er en effektiv m\u00e5de at forebygge&hellip; Read more &raquo;","og_url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/","og_site_name":"Hjertestier","article_modified_time":"2019-03-28T08:30:13+00:00","twitter_card":"summary_large_image","twitter_misc":{"Estimeret l\u00e6setid":"1 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/","url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/","name":"Konditionstr\u00e6ning - Hjertestier","isPartOf":{"@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website"},"datePublished":"2019-02-27T08:36:54+00:00","dateModified":"2019-03-28T08:30:13+00:00","breadcrumb":{"@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/konditionstraening\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hjem","item":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/"},{"@type":"ListItem","position":2,"name":"Motion i det fri","item":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/"},{"@type":"ListItem","position":3,"name":"Konditionstr\u00e6ning"}]},{"@type":"WebSite","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website","url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/","name":"Hjertestier","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"da-DK"}]}},"_links":{"self":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/users\/239"}],"replies":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/comments?post=1343"}],"version-history":[{"count":0,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1343\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1243"}],"wp:attachment":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/media?parent=1343"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/tags?post=1343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":1340,"date":"2019-02-27T09:36:41","date_gmt":"2019-02-27T08:36:41","guid":{"rendered":"https:\/\/hjerteforeningen.dk\/hjertestier\/?page_id=1340"},"modified":"2019-03-28T09:29:31","modified_gmt":"2019-03-28T08:29:31","slug":"opvarmning","status":"publish","type":"page","link":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/","title":{"rendered":"Opvarmning"},"content":{"rendered":"<p>N\u00e5r underlaget varierer, er en grundig opvarmning ekstra vigtig. Opvarmningen er en forberedelse, b\u00e5de fysisk og psykisk, til den efterf\u00f8lgende fysiske aktivitet. Opvarmning er s\u00e6rligt vigtig for mennesker med hjertesygdom, idet hjerte og kredsl\u00f8b \u201cforberedes\u201d p\u00e5 \u00f8get aktivitet. Opvarmning b\u00f8r derfor prioriteres h\u00f8jt, n\u00e5r man opbygger og planl\u00e6ggerdet enkelte tr\u00e6ningsgange.<\/p>\n<p>Opvarmningens form\u00e5l er:<\/p>\n<ul>\n<li>At \u00f8ge pr\u00e6stationsevnen<\/li>\n<li>At neds\u00e6tte risikoen for fald og skader<\/li>\n<\/ul>\n<p>Gennem opvarmning bliver kroppen mere smidig, reaktionsevnen forbedres, og kroppen forberedes til at modst\u00e5 \u00f8gede belastninger.<\/p>\n<p><strong>Hjerteforeningen anbefaler:<\/strong><\/p>\n<p>Opvarmningen skal v\u00e6re af minimum 10 minutters varighed. P\u00e5 BORG-skalaen svarer det til 7-10. Opvarmningen skal foreg\u00e5 umiddelbart f\u00f8r tr\u00e6ningen, idet effekten af opvarmningen hurtigt aftager.<\/p>\n<h3><\/h3>\n<h3>Inspiration til \u00f8velser:<\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-skulderled.pdf\">Opvarmning af skulderled<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-hofteled.pdf\">Opvarmning af hofteled med og uden makker<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-laend.pdf\">Opvarmning af l\u00e6nd<\/a><\/strong><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-ankler.pdf\"><strong>Opvarmning af ankler<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-knae.pdf\"><strong>Opvarmning af kn\u00e6<\/strong><\/a><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-gang.pdf\">Gang<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-varm-cirkel.pdf\">Varm cirkel<\/a><\/strong><\/li>\n<\/ul>\n<h3>Inspiration til balance\u00f8velser:<\/h3>\n<ul>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-samlede-foedder.pdf\">Samlede f\u00f8dder<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-semitandem.pdf\">Semitandem<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-tandem.pdf\">Tandem<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-staa-paa-et-ben.pdf\">St\u00e5 p\u00e5 et ben<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-et-ben-med-lukkede-oejne.pdf\">Et ben med lukkede \u00f8jne<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/opvarmning-balance-gang-med-armkrog.pdf\">Gang med armkrog<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>N\u00e5r underlaget varierer, er en grundig opvarmning ekstra vigtig. Opvarmningen er en forberedelse, b\u00e5de fysisk og psykisk, til den efterf\u00f8lgende fysiske aktivitet. Opvarmning er s\u00e6rligt vigtig for mennesker med hjertesygdom, idet hjerte og kredsl\u00f8b \u201cforberedes\u201d p\u00e5 \u00f8get aktivitet. Opvarmning b\u00f8r derfor prioriteres h\u00f8jt, n\u00e5r man opbygger og planl\u00e6ggerdet enkelte tr\u00e6ningsgange. Opvarmningens form\u00e5l er: At \u00f8ge&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\" title=\"Read Opvarmning\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":239,"featured_media":0,"parent":1243,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1340","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Opvarmning - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Opvarmning\" \/>\n<meta property=\"og:description\" content=\"N\u00e5r underlaget varierer, er en grundig opvarmning ekstra vigtig. Opvarmningen er en forberedelse, b\u00e5de fysisk og psykisk, til den efterf\u00f8lgende fysiske aktivitet. Opvarmning er s\u00e6rligt vigtig for mennesker med hjertesygdom, idet hjerte og kredsl\u00f8b \u201cforberedes\u201d p\u00e5 \u00f8get aktivitet. Opvarmning b\u00f8r derfor prioriteres h\u00f8jt, n\u00e5r man opbygger og planl\u00e6ggerdet enkelte tr\u00e6ningsgange. Opvarmningens form\u00e5l er: At \u00f8ge&hellip; Read more &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\" \/>\n<meta property=\"og:site_name\" content=\"Hjertestier\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-28T08:29:31+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\",\"name\":\"Opvarmning - Hjertestier\",\"isPartOf\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\"},\"datePublished\":\"2019-02-27T08:36:41+00:00\",\"dateModified\":\"2019-03-28T08:29:31+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hjem\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Motion i det fri\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Opvarmning\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\",\"name\":\"Hjertestier\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"da-DK\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Opvarmning - Hjertestier","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/","og_locale":"da_DK","og_type":"article","og_title":"Opvarmning","og_description":"N\u00e5r underlaget varierer, er en grundig opvarmning ekstra vigtig. Opvarmningen er en forberedelse, b\u00e5de fysisk og psykisk, til den efterf\u00f8lgende fysiske aktivitet. Opvarmning er s\u00e6rligt vigtig for mennesker med hjertesygdom, idet hjerte og kredsl\u00f8b \u201cforberedes\u201d p\u00e5 \u00f8get aktivitet. Opvarmning b\u00f8r derfor prioriteres h\u00f8jt, n\u00e5r man opbygger og planl\u00e6ggerdet enkelte tr\u00e6ningsgange. Opvarmningens form\u00e5l er: At \u00f8ge&hellip; Read more &raquo;","og_url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/","og_site_name":"Hjertestier","article_modified_time":"2019-03-28T08:29:31+00:00","twitter_card":"summary_large_image","twitter_misc":{"Estimeret l\u00e6setid":"1 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/","url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/","name":"Opvarmning - Hjertestier","isPartOf":{"@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website"},"datePublished":"2019-02-27T08:36:41+00:00","dateModified":"2019-03-28T08:29:31+00:00","breadcrumb":{"@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/opvarmning\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hjem","item":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/"},{"@type":"ListItem","position":2,"name":"Motion i det fri","item":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/"},{"@type":"ListItem","position":3,"name":"Opvarmning"}]},{"@type":"WebSite","@id":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website","url":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/","name":"Hjertestier","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"da-DK"}]}},"_links":{"self":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/users\/239"}],"replies":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/comments?post=1340"}],"version-history":[{"count":0,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1340\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/pages\/1243"}],"wp:attachment":[{"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/media?parent=1340"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/wp-json\/wp\/v2\/tags?post=1340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":1349,"date":"2019-02-27T09:36:16","date_gmt":"2019-02-27T08:36:16","guid":{"rendered":"https:\/\/hjerteforeningen.dk\/hjertestier\/?page_id=1349"},"modified":"2019-03-28T09:29:56","modified_gmt":"2019-03-28T08:29:56","slug":"udstraekning-og-afspaending-nedvarmning","status":"publish","type":"page","link":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/udstraekning-og-afspaending-nedvarmning\/","title":{"rendered":"Udstr\u00e6kning og afsp\u00e6nding\/Nedvarmning"},"content":{"rendered":"<p>Det er vigtigt at samle dit hold, inden tr\u00e6ningsmakkere tager hjem. Herved kan du sikre, at alle folk er kommet hele vejen med rundt p\u00e5 din rute, og samtidig giver det mulighed for at snakke om tr\u00e6ning og andet, som optager dine tr\u00e6ningsmakkere. Enhver tr\u00e6ning b\u00f8r afsluttes med aktiviteter med meget lav intensitet og str\u00e6k\u00f8velser. Dette hj\u00e6lper ud\u00f8verne til at komme sig hurtigere oven p\u00e5 et tr\u00e6ningspas. Let aktivitet kan v\u00e6re 10 minutters gang p\u00e5 forskellig m\u00e5de, der ikke stiller store fysiske krav. Str\u00e6k\u00f8velser kan v\u00e6re en naturlig del af afslutningen p\u00e5 tr\u00e6ningsforl\u00f8bet. Ved str\u00e6k\u00f8velser skal musklen holdes i yderstillingen i minimum 30 sekunder.<\/p>\n<p><strong>Hjerteforeningen anbefaler:<\/strong><\/p>\n<p>Hjerteforeningen anbefaler at afslutte tr\u00e6ning med en nedk\u00f8lingsperiode p\u00e5 5-10 minutter, hvor intensiteten p\u00e5 \u00f8velserne er lav. Det kan fx v\u00e6re gang, afsp\u00e6nding og str\u00e6k\u00f8velser for at h\u00f8jne.<\/p>\n<h3>Inspiration til \u00f8velser<\/h3>\n<ul>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-straek-af-laarets-forside.pdf\"><strong>Str\u00e6k af l\u00e5rets forside<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-straek-af-laegmuskel.pdf\"><strong>Str\u00e6k af l\u00e6gmuskel<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-sraek-af-inderlaar.pdf\"><strong>Str\u00e6k af inderl\u00e5r<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-sraek-af-brystmuskel.pdf\"><strong>Str\u00e6k af brystmuskel<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-sraek-af-balle.pdf\"><strong>Str\u00e6k af balle<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-sidestraek.pdf\"><strong>Sidestr\u00e6k<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-nakkestraek.pdf\"><strong>Nakkestr\u00e6k<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-udspaending.pdf\"><strong>Afsp\u00e6nding<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-venepumpe-massage.pdf\"><strong>Venepumpe massage<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-foer-din-makker-tillid.pdf\"><strong>F\u00f8r din makker &#8211; tillid<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/03\/udstraekning-og-afspaending-samtale-i-naturen.pdf\"><strong>Samtale i naturen<\/strong><\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det er vigtigt at samle dit hold, inden tr\u00e6ningsmakkere tager hjem. Herved kan du sikre, at alle folk er kommet hele vejen med rundt p\u00e5 din rute, og samtidig giver det mulighed for at snakke om tr\u00e6ning og andet, som optager dine tr\u00e6ningsmakkere. Enhver tr\u00e6ning b\u00f8r afsluttes med aktiviteter med meget lav intensitet og str\u00e6k\u00f8velser.&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/udstraekning-og-afspaending-nedvarmning\/\" title=\"Read Udstr\u00e6kning og afsp\u00e6nding\/Nedvarmning\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":239,"featured_media":0,"parent":1243,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1349","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Udstr\u00e6kning og afsp\u00e6nding\/Nedvarmning - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/udstraekning-og-afspaending-nedvarmning\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Udstr\u00e6kning og afsp\u00e6nding\/Nedvarmning\" \/>\n<meta property=\"og:description\" content=\"Det er vigtigt at samle dit hold, inden tr\u00e6ningsmakkere tager hjem. 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Motion og f\u00e6llesskab er to af Hjerteforeningens vigtigste indsatsomr\u00e5der \u2013 fokus p\u00e5 b\u00e5de fysisk og mental velv\u00e6re g\u00e5r h\u00e5nd i h\u00e5nd med hjertets sundhed. Med \u201dMotion i det fri\u201d \u00f8nsker Hjerteforeningen at underst\u00f8tte og udbygge de&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\" title=\"Read Motion i det fri\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":239,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-1243","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Motion i det fri - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Motion i det fri\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Motion i det fri er et motionstilbud, der kombinerer en rask g\u00e5tur med lette tr\u00e6nings\u00f8velser og hyggeligt samv\u00e6r. Motion og f\u00e6llesskab er to af Hjerteforeningens vigtigste indsatsomr\u00e5der \u2013 fokus p\u00e5 b\u00e5de fysisk og mental velv\u00e6re g\u00e5r h\u00e5nd i h\u00e5nd med hjertets sundhed. Med \u201dMotion i det fri\u201d \u00f8nsker Hjerteforeningen at underst\u00f8tte og udbygge de&hellip; Read more &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\" \/>\n<meta property=\"og:site_name\" content=\"Hjertestier\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-10T10:38:33+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\",\"name\":\"Motion i det fri - Hjertestier\",\"isPartOf\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\"},\"datePublished\":\"2018-08-29T08:52:57+00:00\",\"dateModified\":\"2021-02-10T10:38:33+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hjem\",\"item\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Motion i det fri\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/#website\",\"url\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/\",\"name\":\"Hjertestier\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"da-DK\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Motion i det fri - Hjertestier","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/motion-i-det-fri\/","og_locale":"da_DK","og_type":"article","og_title":"Motion i det fri","og_description":"&nbsp; Motion i det fri er et motionstilbud, der kombinerer en rask g\u00e5tur med lette tr\u00e6nings\u00f8velser og hyggeligt samv\u00e6r. Motion og f\u00e6llesskab er to af Hjerteforeningens vigtigste indsatsomr\u00e5der \u2013 fokus p\u00e5 b\u00e5de fysisk og mental velv\u00e6re g\u00e5r h\u00e5nd i h\u00e5nd med hjertets sundhed. 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Stierne er \u00e5bne for alle, men de kan variere meget i forhold til fremkommelighed. Du kan derfor l\u00e6se mere om den enkelte sti i den tilh\u00f8rende folder, som du kan downloade og have med p\u00e5 turen. God forn\u00f8jelse!<\/p>\r\n<p>Mange af Hjerteforeningens lokalforeninger arrangerer faste ugentlige begivenheder p\u00e5 hjertestierne, fx ugentlig tr\u00e6ningssamling for forskellige aktiviteter. Herudover afholdes der mange steder enkeltst\u00e5ende events og \u00e5rlige lokale begivenheder fx sundhedsdage med aktiviteter p\u00e5 stierne, motion i samarbejde med foreningslivet eller andet. Se i kalenderen p\u00e5 Hjerteforeningens hjemmeside hvorn\u00e5r der er et arrangement p\u00e5 din lokale hjertesti.<\/p>\r\n<p>Hvis du holder af at bruge din krop i k\u00f8nne omgivelser og i godt selskab, s\u00e5 er hermed en opfordring til at benytte din lokale hjertesti.<\/p>\r\n<p>I folderen herunder finder du mere inspiration til opstart og aktiviteter p\u00e5 en hjertesti.\u00a0N\u00e5r du trykker p\u00e5 billedet, kan du l\u00e6se manualen som en bog p\u00e5 din sk\u00e6rm eller v\u00e6lge at downloade den som et pdf-dokument.<\/p>\r\n<p><a href=\"https:\/\/boccawired.ipapercms.dk\/Hjerteforeningen\/frivilligafdelingen\/hjertestimaj2019\/?page=1\" target=\"_blank\" rel=\"https:\/\/boccawired.ipapercms.dk\/hjerteforeningen\/frivilligafdelingen\/hjertestimaj2019\/?page=1 noopener noreferrer\"><picture><img src=\"https:\/\/hjerteforeningen.dk\/wp-content\/uploads\/sites\/19\/2019\/05\/100620-hf-hjertesti-a5-web-1-page-001-211x300.jpg\" class=\"\"  loading=\"lazy\" decoding=\"async\"  alt=\"\" width=\"211\" height=\"300\" \/><\/picture><\/a><\/p>\r\n<p>Har du sp\u00f8rgsm\u00e5l eller brug for hj\u00e6lp til ovenst\u00e5ende, er du velkommen til at kontakte administrationen p\u00e5 hjertestier@hjerteforeningen.dk<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>En hjertesti er en afm\u00e6rket motionsrute, hvor der langs ruten er opsat skilte med Hjerteforeningens logo. Stierne er \u00e5bne for alle, men de kan variere meget i forhold til fremkommelighed. Du kan derfor l\u00e6se mere om den enkelte sti i den tilh\u00f8rende folder, som du kan downloade og have med p\u00e5 turen. God forn\u00f8jelse! Mange&hellip; <a href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/hvad-er-en-hjertesti\/\" title=\"Read Hvad er en hjertesti?\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":7,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-14","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hvad er en hjertesti? - Hjertestier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/legacy.hjerteforeningen.dk\/hjertestier\/hvad-er-en-hjertesti\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hvad er en hjertesti?\" \/>\n<meta property=\"og:description\" content=\"En hjertesti er en afm\u00e6rket motionsrute, hvor der langs ruten er opsat skilte med Hjerteforeningens logo. 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Du kan f\u00e5 mere inspiration til et aktivt liv med motion p\u00e5 Hjerteforeningens hjemmeside. 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Du kan f\u00e5 mere inspiration til et aktivt liv med motion p\u00e5 Hjerteforeningens hjemmeside. Hvis du motionerer sammen med andre, giver motion i tilgift mulighed for masser af godt selskab. &nbsp;<\/p>\n","protected":false},"author":7,"featured_media":1453,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/full-width.php","meta":{"footnotes":""},"tags":[32,33,34,35,36],"class_list":["post-10","page","type-page","status-publish","has-post-thumbnail","hentry","tag-gaatur","tag-hjertesti","tag-sti","tag-vandresti","tag-vandretur"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v19.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Forside - Hjertestier<\/title>\n<meta name=\"description\" content=\"En hjertesti er en afm\u00e6rket motionsrute, hvor der langs ruten er opsat skilte med Hjerteforeningens logo. 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