I’ve Been Trying to Improve My VO2max.
I learned a way to improve overall lifespan and healthspan. Lifespan is how long we live, while healthspan is how long we stay healthy. Personally, and Lord willing, I would like to do everything I can to be as healthy as possible, for as long as possible.
I have been performing a training protocol called the Norwegian 4 x 4 which has recently grown in popularity thanks to discussions from Dr. Peter Attia and Dr. Rhonda Patrick.
To be honest, I usually don’t find HIIT workouts that enjoyable, and this protocol is particularly miserable. But hey, sometimes taking care of our body is difficult and we have to trust the process.
Below is a brief description of the Norwegian 4 x 4 method with a link at the end where you can read more about it at Dr. Peter Attia’s website.
VO2max, your maximum oxygen uptake, is not only a key indicator of cardiovascular fitness but also plays a critical role in longevity. High VO2max levels are associated with a lower risk of chronic diseases and longer, healthier lives. One of the most effective ways to improve it is through high-intensity interval training (HIIT), and the Norwegian 4x4 method is one of the best approaches.
The Norwegian 4x4 method involves four 4-minute intervals at 90-95% of your maximum heart rate, followed by 3 minutes of active recovery at a lower intensity. Repeating this cycle 4 times can significantly boost your cardiovascular capacity, leading to improved endurance and overall health. Studies show that regularly engaging in this type of training can enhance longevity by reducing the risk of heart disease and other age-related conditions.
Image example of the training protocol.
For a deeper dive into how high-intensity training helps boost VO2max and promote a longer, healthier life, check out this article: High-Intensity Training Zone 5 to Increase VO2max.
I wrote this because it would be helpful for everyone.
-Caleb
