{"id":82436,"date":"2025-11-16T23:32:10","date_gmt":"2025-11-16T23:32:10","guid":{"rendered":"https:\/\/www.europesays.com\/se\/82436\/"},"modified":"2025-11-16T23:32:10","modified_gmt":"2025-11-16T23:32:10","slug":"sa-tranar-en-80-aring-med-vo2max-som-en-35-aring","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/se\/82436\/","title":{"rendered":"S\u00e5 tr\u00e4nar en 80-\u00e5ring med VO2max som en 35-\u00e5ring"},"content":{"rendered":"<p><strong>Fr\u00e5ga:<\/strong> Jag \u00e4r 55 \u00e5r och tr\u00e4nar 3\u20134 g\u00e5nger i veckan, lite styrka, lite jogging, lite tennis eller padel. M\u00e4rker att jag springer l\u00e5ngsammare och \u00e4r helt fine med att inte l\u00e4ngre kolla kilometertider \u2013 jag vill bara m\u00e5 bra. Oftast springer jag 6\u20137 kilometer men ibland blir det en mil. Det \u00e4r f\u00f6r l\u00e5ngt, h\u00e4vdade min v\u00e4n. Han sa att efter 50 ska man max springa fem kilometer, allt d\u00e4rut\u00f6ver blir en minusekvation, att det sliter mer \u00e4n bygger \u2013 st\u00e4mmer det? Ska jag helst inte springa l\u00e4ngre \u00e4n 5 km?<br \/>\/Nils<\/p>\n<p><strong>Per Andersson: <\/strong>Din fr\u00e5ga belyser en principiellt viktig aspekt som allt fler b\u00f6rjar reflektera \u00f6ver, vad \u00e4r den optimala dosen tr\u00e4ning? Utg\u00e5ngs\u00adpunkten f\u00f6r ett bra uppl\u00e4gg \u00e4r att den leder till kontinuitet. Principiellt sl\u00e5r kontinuitet oftast inneh\u00e5ll. Kan man titta tillbaka och se att man har en regel\u00adbundenhet i sin tr\u00e4ning senaste \u00e5ret utan signifikanta avbrott f\u00f6r skador eller motivationsbrist har man en solid plattform att utg\u00e5 ifr\u00e5n. Sannolikt leder f\u00f6r\u00e4ndringar fr\u00e5n den rutinen oftare till s\u00e4mre utfall \u00e4n att f\u00f6rs\u00f6ka bevara det befintliga tr\u00e4ningsinneh\u00e5llet.<\/p>\n","protected":false},"excerpt":{"rendered":"Fr\u00e5ga: Jag \u00e4r 55 \u00e5r och tr\u00e4nar 3\u20134 g\u00e5nger i veckan, lite styrka, lite jogging, lite tennis eller&hellip;\n","protected":false},"author":2,"featured_media":82437,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[113,112,34,31,33,32,30],"class_list":{"0":"post-82436","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-halsa","8":"tag-halsa","9":"tag-health","10":"tag-se","11":"tag-svenska","12":"tag-sverige","13":"tag-sweden","14":"tag-swedish"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@se\/115561990887087998","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts\/82436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/comments?post=82436"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts\/82436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/media\/82437"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/media?parent=82436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/categories?post=82436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/tags?post=82436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}