{"id":1180,"date":"2023-09-07T21:40:52","date_gmt":"2023-09-07T19:40:52","guid":{"rendered":"https:\/\/fredrikstadidrettsmedisin.no\/Sara\/?page_id=1180"},"modified":"2024-01-29T20:23:23","modified_gmt":"2024-01-29T19:23:23","slug":"alternativ-utholdenhet","status":"publish","type":"page","link":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/alternativ-utholdenhet\/","title":{"rendered":"Alternativ utholdenhet februar"},"content":{"rendered":"\t\t\n\t\t\t<style>\/*! elementor - v3.19.0 - 29-01-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2>SMART TRENING MED SARA OG SANDRA<\/h2>\t\t\n\t\t\t<h2>UTHOLDENHETS\u00d8KTER<\/h2>\t\t\n\t\t\t<h4>Alternativ utholdenhet<\/h4>\t\t\n\t\t\t<style>\/*! elementor - v3.19.0 - 29-01-2024 *\/\n.elementor-widget-divider{--divider-border-style:none;--divider-border-width:1px;--divider-color:#0c0d0e;--divider-icon-size:20px;--divider-element-spacing:10px;--divider-pattern-height:24px;--divider-pattern-size:20px;--divider-pattern-url:none;--divider-pattern-repeat:repeat-x}.elementor-widget-divider .elementor-divider{display:flex}.elementor-widget-divider .elementor-divider__text{font-size:15px;line-height:1;max-width:95%}.elementor-widget-divider .elementor-divider__element{margin:0 var(--divider-element-spacing);flex-shrink:0}.elementor-widget-divider .elementor-icon{font-size:var(--divider-icon-size)}.elementor-widget-divider .elementor-divider-separator{display:flex;margin:0;direction:ltr}.elementor-widget-divider--view-line_icon .elementor-divider-separator,.elementor-widget-divider--view-line_text .elementor-divider-separator{align-items:center}.elementor-widget-divider--view-line_icon .elementor-divider-separator:after,.elementor-widget-divider--view-line_icon .elementor-divider-separator:before,.elementor-widget-divider--view-line_text .elementor-divider-separator:after,.elementor-widget-divider--view-line_text .elementor-divider-separator:before{display:block;content:\"\";border-block-end:0;flex-grow:1;border-block-start:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--element-align-left .elementor-divider .elementor-divider-separator>.elementor-divider__svg:first-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-left .elementor-divider-separator:before{content:none}.elementor-widget-divider--element-align-left .elementor-divider__element{margin-left:0}.elementor-widget-divider--element-align-right .elementor-divider .elementor-divider-separator>.elementor-divider__svg:last-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-right .elementor-divider-separator:after{content:none}.elementor-widget-divider--element-align-right .elementor-divider__element{margin-right:0}.elementor-widget-divider--element-align-start .elementor-divider .elementor-divider-separator>.elementor-divider__svg:first-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-start .elementor-divider-separator:before{content:none}.elementor-widget-divider--element-align-start .elementor-divider__element{margin-inline-start:0}.elementor-widget-divider--element-align-end .elementor-divider .elementor-divider-separator>.elementor-divider__svg:last-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-end .elementor-divider-separator:after{content:none}.elementor-widget-divider--element-align-end .elementor-divider__element{margin-inline-end:0}.elementor-widget-divider:not(.elementor-widget-divider--view-line_text):not(.elementor-widget-divider--view-line_icon) .elementor-divider-separator{border-block-start:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--separator-type-pattern{--divider-border-style:none}.elementor-widget-divider--separator-type-pattern.elementor-widget-divider--view-line .elementor-divider-separator,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:after,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:before,.elementor-widget-divider--separator-type-pattern:not([class*=elementor-widget-divider--view]) .elementor-divider-separator{width:100%;min-height:var(--divider-pattern-height);-webkit-mask-size:var(--divider-pattern-size) 100%;mask-size:var(--divider-pattern-size) 100%;-webkit-mask-repeat:var(--divider-pattern-repeat);mask-repeat:var(--divider-pattern-repeat);background-color:var(--divider-color);-webkit-mask-image:var(--divider-pattern-url);mask-image:var(--divider-pattern-url)}.elementor-widget-divider--no-spacing{--divider-pattern-size:auto}.elementor-widget-divider--bg-round{--divider-pattern-repeat:round}.rtl .elementor-widget-divider .elementor-divider__text{direction:rtl}.e-con-inner>.elementor-widget-divider,.e-con>.elementor-widget-divider{width:var(--container-widget-width,100%);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t\n\t\t<p>\u00d8KT 1<\/p>\t\t\n\t\t\t<h2>HVERT ANDRE MINUTT I 16-32 MINUTTER<\/h2>\t\t\n\t\t<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">\u00a0<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Minutt 0-2: 8-15 cal ro + maks burpees<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Minutt 2-4: 8-15 cal ro + maks hantelsnatch<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Minutt 4-6: 8-15 cal ro + maks push ups <\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Minutt 6-8: Hvile <\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">\u00a0<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Gjennomf\u00f8r dette 2 (16 minutter) til 4 (32 minutter) runder. <\/p>\n<p>\u00a0<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">Du skal ha ca 40-60 sekunder p\u00e5 \u00f8velse nummer to. Velg derfor ut antall kalorier p\u00e5 romaskinen ut ifra dette. \u00a0<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\">\u00a0<\/p>\n<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><a href=\"https:\/\/www.youtube.com\/watch?v=Mvs82E3Ba1U&amp;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&amp;index=34&amp;ab_channel=SmartTrening\">Se video av \u00f8kta her<\/a><\/p>\t\t\n\t\t<p>\u00d8KT 2<\/p>\t\t\n\t\t\t<h2>8 runder <br>12 cal ski\/bike\/row<br>12 snatch<br><br>6 runder<br>12 cal ski\/bike\/row<br>12 hang clean and jerk<br><br>4 runder<br>12 cal ski\/bike\/row<br>12 push ups<\/h2>\t\t\n\t\t\t<h2><a href=\"https:\/\/www.youtube.com\/watch?v=hVqhdTXvnHs&#038;list=PL3Ixik98RXP1r3A07omfGpzQYE-vfqvUI&#038;index=37&#038;ab_channel=SmartTrening\">Se video av \u00f8kta her<\/a><\/h2>\t\t\n\t\t\t<style>\/*! elementor - v3.19.0 - 29-01-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t\n\t\t\t<h4>Utholdenhets\u00f8kt<\/h4>\t\t\n\t\t<p>\u00d8KT 1<\/p>\t\t\n\t\t\t<h2>2-4 runder med: <br>3 minutter l\u00f8p \/ 1 minutt pause <br>2 minutter l\u00f8p \/ 1 minutt pause <br>1 minutt l\u00f8p \/ 1 minutt pause<br><br>1 runde er: <br>3-2-1 min l\u00f8p f\u00f8r du starter p\u00e5 nytt igjen med 3 minutter l\u00f8p. <br><\/h2>\t\t\n\t\t\t<h2>Magesirkel<\/h2>\t\t\n\t\t\t<h2>2-3 runder <br>5-10 sideplanken med hantel h\u00f8yre<br>5-10 sideplanken med hantel venstre <br>20-40 russian twist<br>20-40 sykling <br>10-20 diagonall\u00f8ft i plankeposisjon<\/h2>\t\t\n\t\t<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Magesirkel februar\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0N5Dm8CHg5U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\t\t\n\t\t<p>\u00d8KT 2<\/p><p>Jogge\/l\u00f8petur&nbsp;<\/p>\n<p>Tempo: Snakketempo<\/p><p>Tid: 10-60 minutter<\/p>\n<p>Start med 10 minutter og \u00f8k med maks 5 minutter per l\u00f8pe\u00f8kt&nbsp;<\/p>\n<p>Dersom du ikke har l\u00f8pt s\u00e5 mye fra f\u00f8r, anbefaler vi at du legger det inn i en g\u00e5tur, men fors\u00f8ker \u00e5 l\u00f8pe 10 minutter uten pause i l\u00f8pet av g\u00e5turen.&nbsp;N\u00e5r du er oppe i 20 minutter kan du gjennomf\u00f8re \u00f8kten som en ren l\u00f8pe\u00f8kt uten \u00e5 inkludere g\u00e5turen i tillegg.&nbsp;<\/p>\n<p>Denne \u00f8kten kan gjennomf\u00f8res p\u00e5 sykkel (for eksempel spinning), eller romaskin eller ellipse.<\/p>\t\t\n\t\t\t<h2>Magesirkel<\/h2>\t\t\n\t\t\t<h2>3-4 runder<br>10-12 crunch<br>20-30 sek sideplanke h\u00f8yre<br>20-30 sek sideplanke venstre<br>10-12 supermann <br>10-12  (per bein) mountain climbers<\/h2>\t\t\n\t\t<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Magesirkel slynge feb\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dFTWnQJYdGk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>","protected":false},"excerpt":{"rendered":"<p>SMART TRENING MED SARA OG SANDRA UTHOLDENHETS\u00d8KTER Alternativ utholdenhet \u00d8KT 1 HVERT ANDRE MINUTT I 16-32 MINUTTER \u00a0 Minutt 0-2: 8-15 cal ro + maks burpees Minutt 2-4: 8-15 cal ro + maks hantelsnatch Minutt 4-6: 8-15 cal ro + maks push ups Minutt 6-8: Hvile \u00a0 Gjennomf\u00f8r dette 2 (16 minutter) til 4 (32 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/alternativ-utholdenhet\/\"> <span class=\"screen-reader-text\">Alternativ utholdenhet februar<\/span> Les mer &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"class_list":["post-1180","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1180","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/comments?post=1180"}],"version-history":[{"count":114,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1180\/revisions"}],"predecessor-version":[{"id":3792,"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/pages\/1180\/revisions\/3792"}],"wp:attachment":[{"href":"https:\/\/www.fredrikstadidrettsmedisin.no\/Sara\/wp-json\/wp\/v2\/media?parent=1180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}