Health and Me

Ishita Srivastava

The 4-Minute Scandinavian Exercise That Can Add 20 Years To Your Lifespan

Looking for a short daily <span>exercise</span> that can improve your heart health and make you live longer by about two decades?

In a podcast episode of The Diary Of A CEO, <span>Dr Rhonda Patrick</span> has claimed that the <span>Norwegian 4x4</span> exercise, a cardio-focused intense <span>workout</span>, can help your heart become stronger and increase the body's oxygen-burning ability. 

The scientist and health educator commented: "Everyone's obsessed with steps. I need to get my 10,000 steps in, my 10,000 steps. But I think we need to change the 10,000 steps to at least 10 minutes of vigorous intensity exercise. 

"You could do 10 minutes of any type of exercise that's really going to get your heart rate up and it's going to be so much better." 

<h2>What Is The Norwegian 4x4?</h2>Created by the Cardiac Exercise Research Group at the Norwegian University of Science and Technology (NTNU), the 4x4 method is a high-intensity interval training (HIIT) session that can be used for any kind of workout. 

It involves performing four minutes of intense exercise at a 85 to 95 percent max heart rate, followed by three minutes of recovery. This type of HIIT exercise is meant to be repeated four times for maximum benefits. 

While this style of working out can be applied to a variety of sports including cycling, swimming and rowing, Dr Patrick suggests using the 4x4 method while brisk walking and 'tailoring' it to your preference.

"I would say the Norwegian 4x4 is the gold standard. Specifically how I do that, I do my warm up and then I do four minutes of hard exercise. I take a break and the exercise I'm doing in those four minutes can be an assault bike. You can do a rowing machine. You could do a stationary cycling machine as well," she said. 

When asked if running was a viable option, Dr Patrick added: "You can. I think it's better than doing like maybe a bike or a salt bike or something. And you are going as hard as you can for that four minutes and maintain within that four minutes."

<strong>READ MORE:</strong> <a href="https://www.healthandme.com/fitness/this-2-hour-activity-can-reduce-your-breast-cancer-risk-study-shows-article-153476014" data-type="tilCustomLink" target="_blank">This 2 Hour Activity Can Reduce Your Breast Cancer Risk, Study Shows</a> 

Not only can the 4x4 improve cardiovascular function by making the heart stronger, it can also increase the body's ability to use oxygen, a critical part of maintaining overall fitness as well as shows significant fitness gains in a short amount of time, making it ideal for busy schedules.

"You want to kind of work your way up that, but then work your way up as you as you do it one week, two weeks, you know, a month later, two months later. That being part of an exercise protocol was shown to reverse the structural changes that occur with age in the heart by 20 years," the expert added.

<h2>How Much You Should Exercise To Maintain Heart Health?</h2>

The American Health Association recommends performing at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, dancing and gardening or 75 minutes per week of vigorous aerobic activity, such as hiking, running, cycling or and playing tennis or a combination of both, preferably spread throughout the week to maintain heart health.

Moreover, regular exercise can also reduce the risk of Type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer. It can also help improve sleep, cognition, including memory, attention and processing speed.

Dr Hayes recommends opting for a cardiac evaluation such as an electrocardiogram, or EKG; stress test; a cardiac MRI or CT scan to generate images of your heart if you notice changes in your ability to exercise or cannot perform consistent levels of exercise. 

Health Conditions A-Z

health

Norwegian 4x4

cardio

Dr Rhonda Patrick

Heart Attack

exercise

Norway

workout

weight loss

Denmark

Greenland

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Looking for a short daily exercise that can improve your heart health and make you live longer by about two decades?In a podcast episode of The Diary Of A CEO, Dr Rhonda Patrick has claimed that the Norwegian 4x4 exercise, a cardio-focused intense workout, can help your heart become stronger and increase the body's oxygen-burning ability. The scientist and health educator commented: "Everyone's obsessed with steps. I need to get my 10,000 steps in, my 10,000 steps. But I think we need to change the 10,000 steps to at least 10 minutes of vigorous intensity exercise. "You could do 10 minutes of any type of exercise that's really going to get your heart rate up and it's going to be so much better." What Is The Norwegian 4x4?Created by the Cardiac Exercise Research Group at the Norwegian University of Science and Technology (NTNU), the 4x4 method is a high-intensity interval training (HIIT) session that can be used for any kind of workout. It involves performing four minutes of intense exercise at a 85 to 95 percent max heart rate, followed by three minutes of recovery. This type of HIIT exercise is meant to be repeated four times for maximum benefits. While this style of working out can be applied to a variety of sports including cycling, swimming and rowing, Dr Patrick suggests using the 4x4 method while brisk walking and 'tailoring' it to your preference."I would say the Norwegian 4x4 is the gold standard. Specifically how I do that, I do my warm up and then I do four minutes of hard exercise. I take a break and the exercise I'm doing in those four minutes can be an assault bike. You can do a rowing machine. You could do a stationary cycling machine as well," she said. When asked if running was a viable option, Dr Patrick added: "You can. I think it's better than doing like maybe a bike or a salt bike or something. And you are going as hard as you can for that four minutes and maintain within that four minutes."READ MORE: This 2 Hour Activity Can Reduce Your Breast Cancer Risk, Study Shows Not only can the 4x4 improve cardiovascular function by making the heart stronger, it can also increase the body's ability to use oxygen, a critical part of maintaining overall fitness as well as shows significant fitness gains in a short amount of time, making it ideal for busy schedules."You want to kind of work your way up that, but then work your way up as you as you do it one week, two weeks, you know, a month later, two months later. That being part of an exercise protocol was shown to reverse the structural changes that occur with age in the heart by 20 years," the expert added.How Much You Should Exercise To Maintain Heart Health?The American Health Association recommends performing at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, dancing and gardening or 75 minutes per week of vigorous aerobic activity, such as hiking, running, cycling or and playing tennis or a combination of both, preferably spread throughout the week to maintain heart health.Moreover, regular exercise can also reduce the risk of Type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer. It can also help improve sleep, cognition, including memory, attention and processing speed.Dr Hayes recommends opting for a cardiac evaluation such as an electrocardiogram, or EKG; stress test; a cardiac MRI or CT scan to generate images of your heart if you notice changes in your ability to exercise or cannot perform consistent levels of exercise. 