During the week that passed, Örebro University celebrated 20 years as a university. This was done with various forms of open houses, exhibitions and lectures. One of them was the lecture "Training of fitness and endurance - short & hard or long & easy?" With Mattias Folkesson who is a doctor of sports science.

Skip the milk

There he went through what to think about, and the usual failures.

- What many people do a little wrong is that they always run their standard workout, where you train a little bit far and a little bit hard, he says.

Instead, you have to invest in two distinctly different workouts if you want to develop your stamina.

- A tip for the regular exercise is to train harder workouts for shorter periods or get longer workouts where you keep the intensity down. Intensity is often controlled by the heart rate, so a hard pass may be at a heart rate around 90-95 percent of the maximum heart rate. It is high intensity, which one may hold at intervals.

- You can do long and easy together with friends, that it is not higher intensity than that you can small talk with each other. If you run, you might do it for one to two hours, and if you ride three to five.

Training for the unaccustomed

When it comes to the high-intensity workouts, the form of training plays less role, where the focus is on the pulse, says Mattias Folkesson. With the low-intensity, you should keep in mind what you are training for. If it is a marathon then it is good to focus on running, for example.

For the unaccustomed exerciser, the advice above is less important.

- Then it does not matter, then all the training will have a pretty good effect. If you don't train so much, each workout can be quite tough.

- Begin calmly and gently, perhaps walking and getting pace increases during the pass.