{"id":527,"date":"2026-11-02T15:25:19","date_gmt":"2026-11-02T15:25:19","guid":{"rendered":"https:\/\/patrickwahlberg.com\/?page_id=527"},"modified":"2026-11-07T15:36:31","modified_gmt":"2026-11-07T15:36:31","slug":"exercises","status":"publish","type":"page","link":"https:\/\/patrickwahlberg.com\/sv\/exercises","title":{"rendered":"Tr\u00e4ning"},"content":{"rendered":"\n<style>\n@import url('https:\/\/fonts.googleapis.com\/css2?family=Anton&family=DM+Sans:wght@400;500;600;700&display=swap');\nbody.page-id-527{background:#fff!important}\nbody.page-id-527 .hero-section,body.page-id-527 .entry-header{display:none!important}\nbody.page-id-527 .entry-content{width:min(1100px,calc(100% - 34px))!important;max-width:1100px!important;margin:0 auto!important;font:400 17px\/1.78 'DM Sans',Arial,sans-serif!important;color:#272727!important;}\nbody.page-id-527 .entry-content>p,body.page-id-527 .entry-content>ul,body.page-id-527 .entry-content>ol{max-width:750px!important;margin:0 auto 24px!important;}\nbody.page-id-527 .entry-content>h1,body.page-id-527 .entry-content>h2{max-width:830px!important;margin:70px auto 20px!important;font:500 clamp(38px,5vw,60px)\/1.14 'Anton',Impact,sans-serif!important;letter-spacing:-.014em!important;color:#121212!important;}\nbody.page-id-527 .entry-content>h3,body.page-id-527 .entry-content>h4{max-width:750px!important;margin:38px auto 12px!important;font:700 clamp(20px,2vw,27px)\/1.25 'DM Sans',Arial,sans-serif!important;color:#141414!important}\nbody.page-id-527 .entry-content>hr{max-width:850px;margin:37px auto!important;opacity:.45}\nbody.page-id-527 .entry-content>figure{max-width:1000px;margin:35px auto!important}\nbody.page-id-527 .entry-content a{color:#111}\n.pw-mag-hero{width:100%;max-width:1100px;margin:16px auto 55px!important;min-height:400px;position:relative;isolation:isolate;display:flex;align-items:flex-end;overflow:hidden;background:#171717 url('https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength.png') center\/cover no-repeat;margin:16px 0 55px!important}\n.pw-mag-hero:before{content:'';position:absolute;inset:0;background:linear-gradient(90deg,rgba(0,0,0,.77) 0%,rgba(0,0,0,.12) 100%);z-index:-1}\n.pw-mag-copy{padding:clamp(30px,5vw,62px);max-width:760px;color:#fff}\n.pw-mag-copy h1{font:400 clamp(59px,7vw,99px)\/1 'Anton',Impact,sans-serif!important;letter-spacing:-.02em!important;color:#fff!important;margin:0 0 18px!important}\n.pw-mag-copy p{font:400 clamp(16px,1.7vw,21px)\/1.5 'DM Sans',Arial,sans-serif!important;color:#fff!important;max-width:590px;margin:0!important}\n.pw-mag-en,.pw-mag-sv{display:block}\nhtml[lang^=\"sv\"] .pw-mag-en{display:none!important}\nhtml:not([lang^=\"sv\"]) .pw-mag-sv{display:none!important}\nbody.page-id-527 .entry-content>p:has(>a[href^=\"https:\/\/open.spotify.com\/\"]){max-width:760px!important;margin:12px auto!important;border:1px solid #dedede;border-radius:12px;padding:22px 28px!important;background:#fafafa}\nbody.page-id-527 .entry-content>p:has(>a[href^=\"https:\/\/open.spotify.com\/\"]) a{font-weight:700!important;text-decoration:none!important}\n@media(max-width:680px){body.page-id-527 .entry-content{width:calc(100% - 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48px))!important;\n max-width:none!important;\n min-width:0!important;\n margin:16px 0 36px!important;\n padding:0!important;\n height:420px!important;\n min-height:420px!important;\n background-size:cover!important;\n background-position:center!important;\n overflow:hidden!important;\n}\n@media (min-width:681px) and (max-width:1024px){\n body.page-id-457 section.pw-ed-hero,\n body.page-id-527 section.pw-mag-hero,\n body.page-id-544 section.pw-mag-hero,\n body.page-id-554 section.pw-mag-hero{\n  width:calc(100vw - 40px)!important;\n  height:360px!important;\n  min-height:360px!important;\n }\n}\n@media (max-width:680px){\n body.page-id-457 section.pw-ed-hero,\n body.page-id-527 section.pw-mag-hero,\n body.page-id-544 section.pw-mag-hero,\n body.page-id-554 section.pw-mag-hero{\n  width:calc(100vw - 28px)!important;\n  height:330px!important;\n  min-height:330px!important;\n  margin-top:12px!important;\n  margin-bottom:30px!important;\n }\n}\n\n<\/style>\n<section class=\"pw-mag-hero\" aria-label=\"Page introduction\"><div class=\"pw-mag-copy\"><div class=\"pw-mag-en\" lang=\"en\" translate=\"no\"><h1>Exercise<\/h1><p>Move naturally. Build strength, mobility and lifelong resilience.<\/p><\/div><div class=\"pw-mag-sv\" lang=\"sv\" translate=\"no\"><h1>Tr\u00e4ning<\/h1><p>R\u00f6r dig naturligt. Bygg styrka, r\u00f6rlighet och motst\u00e5ndskraft f\u00f6r livet.<\/p><\/div><\/div><\/section>\n\n<style>.pw-guide-invite{max-width:1040px;margin:0 auto 42px;display:flex;justify-content:space-between;align-items:center;gap:25px;border:1px solid #e3e0d9;background:#f8f6f1;border-radius:10px;padding:27px 31px}.pw-guide-invite h2{font:700 24px\/1.3 \"DM Sans\",Arial,sans-serif!important;margin:0 0 8px!important;letter-spacing:-.02em}.pw-guide-invite p{font:400 15px\/1.55 \"DM Sans\",Arial,sans-serif!important;margin:0;color:#555}.pw-guide-invite a{white-space:nowrap;text-decoration:none!important;border-radius:25px;background:#1b1b1b;color:#fff!important;padding:13px 18px;font:700 13px\/1.3 \"DM Sans\",Arial,sans-serif}@media(max-width:650px){.pw-guide-invite{padding:21px;display:block}.pw-guide-invite a{display:inline-block;margin-top:15px;white-space:normal}}<\/style>\n<div class=\"pw-guide-invite pw-mag-en\" lang=\"en\" translate=\"no\"><div><h2>Exercise Guides<\/h2><p>Illustrated step-by-step techniques for push-ups, squats, planks and lunges.<\/p><\/div><a href=\"\/exercise-guides\">Explore the guides \u2192<\/a><\/div>\n<div class=\"pw-guide-invite pw-mag-sv\" lang=\"sv\" translate=\"no\"><div><h2>Tr\u00e4ningsguider<\/h2><p>Illustrerade steg-f\u00f6r-steg-guider till armh\u00e4vningar, kn\u00e4b\u00f6j, plankan och utfall.<\/p><\/div><a href=\"\/sv\/exercise-guides\">Utforska guiderna \u2192<\/a><\/div>\n\n<nav class=\"pw-ex-chapters\" aria-label=\"Exercise chapters\"><div class=\"pw-ex-nav-en\" lang=\"en\" translate=\"no\"><span class=\"pw-ex-toc-title\">ON THIS PAGE<\/span><div class=\"pw-ex-toc-links\"><a href=\"#pw-ex-strength\"><small>01<\/small> Strength &#038; Fascia<\/a><a href=\"#pw-ex-mobility\"><small>02<\/small> Mobility &#038; Natural Movement<\/a><a href=\"#pw-ex-start\"><small>03<\/small> Start Slowly, Build Consistency<\/a><a href=\"#pw-ex-cardio\"><small>04<\/small> Cardio &#038; Balanced Training<\/a><a href=\"#pw-ex-recovery\"><small>05<\/small> Sauna, Cold &#038; Recovery<\/a><a href=\"#pw-ex-creatine\"><small>06<\/small> Creatine &#038; Nutrition<\/a><a href=\"#pw-ex-individual\"><small>07<\/small> Adapt Training to Your Needs<\/a><\/div><\/div><div class=\"pw-ex-nav-sv\" lang=\"sv\" translate=\"no\"><span class=\"pw-ex-toc-title\">P\u00c5 DEN H\u00c4R SIDAN<\/span><div class=\"pw-ex-toc-links\"><a href=\"#pw-ex-strength\"><small>01<\/small> Styrka &#038; Fascia<\/a><a href=\"#pw-ex-mobility\"><small>02<\/small> R\u00f6rlighet &#038; Naturlig R\u00f6relse<\/a><a href=\"#pw-ex-start\"><small>03<\/small> B\u00f6rja Lugnt, Var Konsekvent<\/a><a href=\"#pw-ex-cardio\"><small>04<\/small> Kondition &#038; Balanserad Tr\u00e4ning<\/a><a href=\"#pw-ex-recovery\"><small>05<\/small> Bastu, Kyla &#038; \u00c5terh\u00e4mtning<\/a><a href=\"#pw-ex-creatine\"><small>06<\/small> Kreatin &#038; N\u00e4ring<\/a><a href=\"#pw-ex-individual\"><small>07<\/small> Anpassa Tr\u00e4ningen efter Dina Behov<\/a><\/div><\/div><\/nav>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-strength\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Strength &#038; Fascia<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">Styrka &#038; Fascia<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Aim to strength train 3\u20134 times per week if possible. You can train using your own body weight or at the gym. Pay particular attention to exercises that help maintain healthy, flexible, and mobile fascia. This primarily means movements that take your body through a full, controlled range of motion, engaging multiple joints and muscle chains together, rather than relying exclusively on isolated exercises performed through very limited ranges of motion.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full pw-ex-photo\"><img loading=\"lazy\" decoding=\"async\" width=\"1184\" height=\"864\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings.png\" alt=\"Gymnastic rings for functional strength and mobility training\" class=\"wp-image-622\" srcset=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings.png 1184w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings-300x219.png 300w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings-1024x747.png 1024w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings-768x560.png 768w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Mono-Movement-Gymnastic-Rings-16x12.png 16w\" sizes=\"auto, (max-width: 1184px) 100vw, 1184px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-mobility\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Mobility &#038; Natural Movement<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">R\u00f6rlighet &#038; Naturlig R\u00f6relse<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Good examples include different types of lunges, lateral lunges, thoracic spine rotations, hip rotations, controlled bending and extension movements, pulling and pressing exercises that allow your shoulder blades and upper back to move naturally, and exercises that engage your body diagonally and across multiple planes of movement. Dynamic mobility exercises before or after strength training can also be beneficial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vary the way you move. Fascia responds to mechanical loading from different directions, so avoid limiting your training to forward and backward movements. Incorporate lateral movements, rotations, and diagonal movement patterns as well. Slow eccentric movements, where you control and resist the weight as you lower it, can also be valuable because they place controlled loads on tissues throughout a greater range of motion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the same time, avoid forcing your body into aggressive stretching. The goal is not to stretch as far as possible, but to gradually improve your body&#8217;s ability to move freely, strongly, and with control throughout its natural range of motion. Regular movement throughout the day is just as important. Walking, frequently changing your sitting position, and avoiding prolonged periods of complete inactivity can all help reduce stiffness.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-start\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Start Slowly, Build Consistency<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">B\u00f6rja Lugnt, Var Konsekvent<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re new to exercise, start gently and gradually increase the intensity and resistance. Consistency matters more than training hard. A few carefully chosen movements performed regularly are far more beneficial than occasional intense workouts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full pw-ex-photo\"><img loading=\"lazy\" decoding=\"async\" width=\"1184\" height=\"864\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength.png\" alt=\"Strength and functional fitness training outdoors\" class=\"wp-image-606\" srcset=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength.png 1184w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength-300x219.png 300w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength-1024x747.png 1024w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength-768x560.png 768w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Movement-Strength-16x12.png 16w\" sizes=\"auto, (max-width: 1184px) 100vw, 1184px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-cardio\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Cardio &#038; Balanced Training<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">Kondition &#038; Balanserad Tr\u00e4ning<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Consider incorporating high-intensity interval training (HIIT) to improve cardiovascular fitness. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Complement your strength training with gentler forms of movement, such as yoga, tai chi, or qigong. These practices may support recovery, mobility, and nervous system balance. However, avoid extreme yoga positions and excessive stretching.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid very long, physically demanding cardiovascular workouts, such as running or other endurance exercise performed at approximately 75% of your maximum heart rate for more than an hour. This type of training can place excessive demands on your body, particularly if you&#8217;re already experiencing significant stress or impaired recovery. Read more about this&nbsp;<a href=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PIIS0025619612004739.pdf\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full pw-ex-photo\"><img loading=\"lazy\" decoding=\"async\" width=\"1184\" height=\"864\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery.png\" alt=\"Calm atmosphere representing rest and recovery\" class=\"wp-image-607\" srcset=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery.png 1184w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery-300x219.png 300w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery-1024x747.png 1024w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery-768x560.png 768w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Rest-Recovery-16x12.png 16w\" sizes=\"auto, (max-width: 1184px) 100vw, 1184px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-recovery\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Sauna, Cold &#038; Recovery<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">Bastu, Kyla &#038; \u00c5terh\u00e4mtning<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">If possible, enjoy an infrared sauna or traditional sauna after your workout. Sauna use can be a valuable addition to your recovery and relaxation routine. However, be aware that frequent sauna sessions, particularly those lasting more than 15\u201320 minutes, may temporarily reduce male fertility by lowering sperm count, motility, and viability due to excessive heat exposure to the testicles. In other words, avoid using the sauna too frequently or for extended periods, and consider keeping the testicles cool with ice if possible. Limit sauna use to a maximum of 1\u20132 sessions per week, lasting no more than 10\u201315 minutes each.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If possible, take a cold shower or cold plunge before your workout. Ideally, avoid intense cold exposure immediately after training, as it may interfere with some of the body&#8217;s normal adaptations to exercise.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full pw-ex-photo\"><img loading=\"lazy\" decoding=\"async\" width=\"1184\" height=\"864\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life.png\" alt=\"Premium supplement still life with natural foods\" class=\"wp-image-608\" srcset=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life.png 1184w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life-300x219.png 300w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life-1024x747.png 1024w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life-768x560.png 768w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/PW-Supplements-Still-Life-16x12.png 16w\" sizes=\"auto, (max-width: 1184px) 100vw, 1184px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-creatine\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Creatine &#038; Nutrition<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">Kreatin &#038; N\u00e4ring<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Take one heaping teaspoon of high-quality&nbsp;<a href=\"https:\/\/www.greatlife.eu\/creatine-monohydrate-creavitalisr-powder\" target=\"_blank\" rel=\"noopener\">creatine<\/a>&nbsp;in a large glass of water within 30 minutes after your workout. Taking creatine after exercise may, in some cases, offer slightly greater benefits for muscle mass and strength than taking it beforehand. One possible explanation is that blood flow to the muscles is increased after exercise, potentially making the body more receptive to nutrient uptake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, the most important factor is taking creatine consistently every day, since its benefits build up over time. On training days, you can therefore take approximately 1\u20132 heaping teaspoons immediately after your workout, preferably with food or a beverage. On rest days, take the same amount with your first meal of the day.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading pw-ex-section-heading\" id=\"pw-ex-individual\"><span class=\"pw-ex-en\" lang=\"en\" translate=\"no\">Adapt Training to Your Needs<\/span><span class=\"pw-ex-sv\" lang=\"sv\" translate=\"no\">Anpassa Tr\u00e4ningen efter Dina Behov<\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Pregnant women and those who have recently given birth should adapt their exercise routines to their individual circumstances. Consider working with a qualified personal trainer or healthcare professional for individual guidance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise Move naturally. Build strength, mobility and lifelong resilience. Tr\u00e4ning R\u00f6r dig naturligt. Bygg styrka, r\u00f6rlighet och motst\u00e5ndskraft f\u00f6r livet. Exercise Guides Illustrated step-by-step techniques for push-ups, squats, planks and lunges. Explore the guides \u2192 Tr\u00e4ningsguider Illustrerade steg-f\u00f6r-steg-guider till armh\u00e4vningar, kn\u00e4b\u00f6j, plankan och utfall. Utforska guiderna \u2192 ON THIS PAGE 01 Strength &#038; Fascia02 Mobility [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-527","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=527"}],"version-history":[{"count":15,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/527\/revisions"}],"predecessor-version":[{"id":786,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/527\/revisions\/786"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}