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In 4-6 by Magnus Willner Guru (6.7k)  

Orienteering Basics: How to Get Started

imageImage courtesy of Dave Yee Photography.

If you were born in Scandinavia, you’re probably already in the know about orienteering, where the biggest orienteering meets attract upward of 20,000 participants. In the U.S., though, far fewer of us have stumbled onto this delightfully addictive sport.

This article covers the basics about this lesser-known outdoor activity. Rei.com

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In 4-6 by Magnus Willner Guru (6.7k)  
  1. Check your resting pulse at your wrist or throat. Place two fingers so you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.
  2. Run for example this exercise. The important part is to use large muscle groups.
  3.  Check you pulse again. Maybe you can find your maximum pulse if you exercise really hard.

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In 4-6 by Magnus Willner Guru (6.7k)  

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In 4-6 by Magnus Willner Guru (6.7k)  

5 minutes stretching after training

Thanks to Sandra Friberg

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In 4-6 by Magnus Willner Guru (6.7k)  

7 good things that outdoor activities give you

Thanks to UMR

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In 4-6 by Magnus Willner Guru (6.7k)  

Does stretching/warming up actually help?

Thanks to ASAP Science

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In 4-6 by Magnus Willner Guru (6.7k)  



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In 7-9 by Magnus Willner Guru (6.7k)  

Health is a state of complete mental, physical and social well-being. It is a resource for our everyday life. Health is a positive concept emphasizing social and personal resources as well as our physical capacities. 

How EXERCISE affects your health?

Exercise has many positive impacts to our physical, mental and social health

  • It helps us to sleep better
  • Makes us enjoy life more and prevents depression
  • Helps us to remember and solve problems
  • Exercise has a big part in preventing and treating diseases such as many cancers and type 2 diabetes 
  • Has a very positive impact on our overall health

How does the RIGHT DIET affect your health?

  • The right kind of diet helps us to keep going and adds our wellbeing
  • Healthy food is tasty, colorful, versatile and has a lot of vitamins in it
  • It is important to eat regularly, it helps you to avoid unhealthy fast food
  • Good food = good mood 

Watch this video about overall health by St. Luke's University Health Network

Things to remember on correct working position:

  • Keep you head leveled, facing forward, and in-line with the torso
  • Shoulders should be relaxed 
  • Back is fully supported with appropriate lumbar support
  • Feet are firmly on the floor or in a footrest

Answer this:

How can you support your overall health with exercise and a healthy diet?

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In 7-9 by Magnus Willner Guru (6.7k)  

Breaststroke technique
In breaststroke your face is underwater


  • Keep your legs straight and together.
  • Bend your knees that your heels are near your bottom. Keep your feet underwater. 
  • Turn your toes out and flex your calf. This will help you to push more water to the sides. 
  • Move your legs (still bended) apart slightly from each other, straighten your legs quickly and bring them back together.


  • At first your arms are straight and together. 
  • Keep your elbows high while you are pulling hands towards your chest. 
  • Join both palms together in front of your chest and move your hands out until your arms are straight again. 

In breaststroke lift your face up from water, breath and return your face back underwater.

Backstroke technique 
In backstroke your face is above water


  • Use your both legs to do an alternating up-down movements. 
  • Make sure your feet are pointed and your leg should be slightly bended when it moves down. 
  • Straighten your leg when it moves up.


  • The arms are doing opposite alternative movements.
  • The propulsion movement is created when other arm is under the water and pulls back from the front to the hip.
  • Meanwhile one arm is brought forward from the hip above water.
  • When your are doing arm movements remember to roll your body from side to side.

In backstroke breath normally and in freestyle turn your head to the side, breath and return your face back underwater

What can I do now?

Read texts and watch videos. Practice swimming techniques (kicks and arm movements) at home in front of mirror. Does it look at same than in the videos?  This will help you to improve your coordination and that way it is easier for you to do same movements in the pool. When your swimming technique is correct you can swim longer distances! 

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1 lesson
In 10-12 by Magnus Jangerud Star (3.7k)  

See the lecture by Anders Hansen and present 4 argument for how more physical activity could help you: 

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In 10-12 by Magnus Jangerud Star (3.7k)  
Watch the link below and practice together with a friend:

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In 10-12 by Magnus Jangerud Star (3.7k)  


Physical activity refers to all movement that is done to improve your health. Both moderate- and vigorous-intensity physical activity can improve one's health. Popular ways to be active are for example walking, cycling and doing sports.


  • Prevents and manages many diseases such as cardiovascular diseases, cancer and diabetes
  • Reduces symptoms of depression and anxiety
  • Enhances thinking, learning and judgement skills
  • Improves overall well-being
  • Helps you control your weight


  • Physical activity releases chemicals like endorphins and serotonin that improve your overall mood
  • Physical activity reduces stress, depression and anxiety and it can also help you recover from mental health issues
  • It improves your sleep


Thanks to Practical Wisdom – Interesting Ideas

So what did you learn about physical activity?

Name the five most important benefits of physical activity in your opinion

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1 lesson
In 10-12 by Magnus Jangerud Star (3.7k)  
Follow the instructions in all the link below for developing your technique i regards to running 1 -
// 2 -
// 3-
// 4 -
// 5 -
// 6 -

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In 10-12 by Magnus Jangerud Star (3.7k)  

Read the text thru the link and reflect individually and/or discuss the questions in the end with a friend:  

Umo.se kropp & /utseende

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1 lesson
In 10-12 by Magnus Jangerud Star (3.7k)  

Try Polars suggestions for training programs and see if you can adapt to your own skills and abilities: 

Polar.com fitness-program

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