Dan Go
@FitFounder
A healthy V02 max is the key to living a long life. One of the best ways to increase V02 max is a method called The Norwegian Protocol. Here's what it is and how to use it:
VO₂ max is the maximum amount of oxygen your body can absorb & use during exercise. It's a measure of your aerobic fitness levels. It's also one of the most important biomarkers for longevity. Having a high VO₂ max is correlated with living a longer life.
The Norwegian 4x4 protocol is a form of HIIT training & one of the gold standard training methods for increasing VO₂ max. The key is to do a lot of easy miles & few hard ones to maximize your stimulus to various types of cardiovascular adaptations. Here's how you do it 👇🏼
1. Start with a short 5 minute warm-up. 2. Do 4 minutes of sprinting at 85-95% of your max HR 3. Rest for 3 minutes (walking) 4. Repeat this cycle 4x This takes around 30 minutes, which is less than an aerobic workout & longer than a traditional HIIT workout.
How often should you do this type of training? It's been shown to improve VO₂ max in as little as one training per week. If you want to enhance your results you can incorporate additional sessions as long as your body is fully recovered.
Does it work? A study involved 50-year-old untrained individuals who used the Norwegian 4x4 method. After 2 years of training researchers found their hearts “20 years younger” after including the protocol once a week in their training regime. Source: https://www.utsouthwestern.edu...
Another study compared low intensity, lactate threshold, 15/15 intervals (15 seconds on & 15 off) & the Norwegian protocol. The types of cardio that increased V02 max the most were the 15/15 intervals (+5.5%) & The Norwegian Protocol (+7.2%) Source: https://pubmed.ncbi.nlm.nih.go...
Important note: This is not medical advice. Read this before trying it out. If you're a complete beginner do not jump into this program. This training is brutal & intense. It needs to be worked up to before adding it to your training program.
An effective way to improve your VO₂ max is the Norwegian 4x4 protocol. It's intense so tread lightly & do your own research. If you want more of these follow me @FitFounder & if you got value please RT the first tweet in the thread to share it with others!
Ps. If you liked this thread you'll enjoy my newsletter. Every week I share tips on how to get lean, boost energy, and live longer. Join 255,000+ subscribers here: https://www.dango.co/newslette...
Correction to the title: A healthy VO2 max is A key to living a longer life. Other keys are body composition, friends, muscle, nutrition, genetics, mindset, and a myriad of other factors.