Trainer Tips: Utilizing The 4x4 Norwegian Protocol To Improve Your Cardiovascular Health By Paul Rogus
Looking for a quick and effective way to improve your cardiovascular health? We have a scientific research backed answer for you: Introducing the 4x4 Norwegian Protocol! Founded by the Norwegian University of Science and Technology (NTNU) researchers often associated with Jan Helgerud and Jan Hoff, this format is not for the faint of heart. A proper warm up is performed, and then the participant picks a movement or multiple movements and works at a very hard effort (85-95% of max heart rate) for 4 minutes. Active rest (50-60% of max heart rate) is then perfomed for 3 minutes. This cycle is repeated 4 times.
A few important takeaways on this style of training: 1) Keep your frequency of this type of training low. 1-2x/week of this type of training is the recommended frequency. 2) Movements can vary, but this has been shown in the research to be best with cardiovascular exercises such as running (1), incline walking, biking, rowing, or ski erg. 3) Besides improving cardiovascular health, this type of training has been shown to improve maximal oxygen uptake (VO2 Max), stroke volume (amount of blood the heart can pump out), and cognitive function compared to moderate cardiovascular exercise (1,2). 4) The research has shown this type of training is viable in both healthy and heart diseased populations. Nevertheless, it is a good idea to consult with your doctor before starting this type of training (3).
Bibliography
1. Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007 Apr;39(4):665-71. doi: 10.1249/mss.0b013e3180304570. PMID: 17414804.
2. Taylor JL, Barnes JN, Johnson BD. The Utility of High Intensity Interval Training to Improve Cognitive Aging in Heart Disease Patients. Int J Environ Res Public Health. 2022 Dec 16;19(24):16926. doi: 10.3390/ijerph192416926. PMID: 36554807; PMCID: PMC9778921.
