The Nugget

VO2 max is a crucial biomarker for longevity and can be significantly improved through protocols like the Norwegian 4x4, which involves four minutes of high-intensity exercise followed by three minutes of recovery.

Key insights

VO2 max is a crucial indicator of longevity and overall health.
Vigorous exercise, like the Norwegian 4x4 protocol, is key to improving VO2 max significantly.

The Norwegian 4x4 protocol involves four minutes of high-intensity exercise followed by three minutes of light recovery, repeated four times.
It is important to push yourself during the four minutes while maintaining a pace that allows you to finish the interval strong.

High-intensity interval training, like the Norwegian 4x4, can reverse cardiac structure aging by improving VO2 max.
Consistency in performing high-intensity workouts can lead to substantial health improvements over time.

Apart from the Norwegian 4x4, activities like running, cycling at 75-80% max heart rate, or high-intensity interval training can also improve VO2 max.
Consistency and variety in workouts, even short daily sessions, can contribute to overall health and fitness.

💪 The Norwegian 4x4: 4 minutes of high-intensity exercise followed by 3 minutes of recovery, repeated 4 times, is a gold standard for improving VO2 max.
🏃 Consistency is key: Doing something every day, like running or cycling at 75-80% max heart rate, can lead to substantial health benefits.
🚴 Mix it up: Along with structured protocols, short daily sessions of high-intensity interval training can also contribute to improving VO2 max.
🧠 Remember: VO2 max is a crucial biomarker for longevity and overall health – prioritize activities that challenge your cardiovascular system.