Training

Interval training is often considered beneficial only for endurance athletes at a high level of performance and thought of as only being beneficial for members of this rather small group.

During the past 10-15 years scientific studies have shown, time and time again, that just about everyone can benefit from interval training, provided we keep up a good enough form (for injury prevention) and high enough intencity (to maximize the outcome).
Different studies have repeatedly shown that the use of HIIT can increase both the unaerobe (work under oxygen deficiency that leads to accumulation of lactic acid) and aerobe (lower intensity work with enough oxygen supplied by the blood stream) capacity while lower intensity steady state cardio only increases the aerobe capacity.
In addition we create a so called EPOC (Excess Postexercise Oxygen Consumption), increasing our metabolic rate over a period of up to 72 hours after completion of the workout, that means a higher rate of fat burning while we are recovering from our workout - isn´t that neat?

On top of that the use of HIIT can save us a lot of time if we choose different full body strength training exercises and combine them during our interval training. Hereby getting our cardio and strength conditioning done and at the same time creating improvement in balance, posture and functional stability by the nature of exercises choosen for the job.

So, what´s the downside?

Well, it´s tough, sometimes even really, really tough.........

Finally I´ve never before come across a workout model as fun, challenging and rewarding that leaves me experiencing such a exquisite feeling of exhaustion in the body as HIIT based on functional strength and full body engagement!

Different from traditional gym training and body building we work major parts of the body in the same exercise. This means that we avoid isolation of single muscles but aim for full body exercises with high degrees of coordination demand. The main goal is to rebuild and recondition a balanced muscular function in conjunction with a strong core and ultimatly create better cicumstances to cope with the constant distresses of every day life and prevent future injure.

Obviously we focus on core stability as well as diffenrent kinds of balance training while always aiming for correct form rather then heavy weights.

In just a couple of weeks or months You´ll probably be surpriced about Your increase in strength, endurance and mobility - both in the studio and in Your every day life!

A Kettlebell (KB) looks a lot like a canonball with a handle attached to it and can be used for traditional lifting and strength conditioning although it´s real value is found in different kinds of ballistic exercises that involve major parts of the body to either perform the exercise or act as stabilisors of the core and shoulders.

In my own opinion it represents one of the most useful and volatile pieces of training equipment known to men. With just one or two KB of the right size we can create a full body workout by lifting, swinging and pressing as well as using them as supporthandles for body weight excercises.
We can work our strength, endurance, cardio, aguility, flexibility, mobility, stability and balance - often even using the same exercise - and (in a shorter period of time then You would imagine) build the kind of functional strength that is extremely useful in everyday life.

On top of all other it´s rather time saving. A session is typically 20-30 minutes - and that should be enough for anyone to feel thoroughly worked through and enjoyably tired.

This piece of equipment can track its origin back to central Europe and has been developed to its modern shape by Ivan Ivanov, coaching the US olympic team in wrestling.
It is manufactured by hand from canvas or leather and contains a filling of wool and sand, posseses a wide choise of grips and handles for different purposes and is made in five different sizes/weights.

Softer (and "kinder") than a Kettlebell the BTB can be use for a variety of swings and snatches and thrives when spunn around the head and torso of the athlet i the "Halo" and the "Spinn", providing excellent training for the muscles stabilizing our core and shouders.

We use a small personal training studio in Stora Mossen, Bromma, for our workouts and personal training sessions. As soon as the weather is preferable there is also an option of training outdoors, using whatever nature provides along with some equipment.

The studio provides a private and calm environment for individual training sessions as well as enough space for groups of 8-12 participants.
All training and workouts are presceduled and supervised by an instructor.