Expert biochemist says a daily exercise that takes less than an hour is the ‘gold standard’ for reversing your age by decades
The world of the famous biochemistry has determined what you call the “Golden Standard” exercise that can restore the watch on your heart for up to two decades, and it takes less than an hour to complete and need to perform it only once or twice a week.
Dr. Ronda Patrick, a prominent researcher with a PhD in Biomedical Sciences from Tennessee University, recently appeared in the memoirs of one of the CEO, the famous business podcast hosted by British businessman Stephen Bartlett. During the interview, Patrick defended what is known as the “Norwegian 4 x 4 protocol” as the most effective exercise method to reflect age -related damage to the cardiovascular system.
Science behind the claims of Dr. Patrick
Patrick, who has completed a post -PhD fellowship at the Oakland Hospital Institute for Research at the Children’s Hospital, is currently occupied as a founder of Foundmyfitness, building her reputation on translating complex scientific research into implemented health visions. Its academic credentials include research published in magazines such as Biology of the Nature Cell and Faseb magazineWith an intense act of aging, nutrition and disease prevention.
The Norwegian 4 x 4 protocol, which was developed by researchers at the Norwegian University of Science and Technology (NTNU), includes four rounds of severity of four minutes, followed by three minutes. Patrick described the routine as a sustainable exercise of density as “you don’t have a conversation already while doing this,” but “is far from a comprehensive effort.”
Exercise can be performed on different equipment including fixed bicycles, rowing machines or offensive bikes, while participants maintain approximately 75-80 % of the maximum heart rate during active time breaks. Total exercise, including warm -up and calm, takes approximately 30 to 40 minutes and should be implemented only once or twice a week.
The effectiveness of the protocol from the historical research published in Blood circulationOne of the world’s leading vascular magazines. The study, led by Dr. Benjamin Levin, was followed at the UT SouthWestern Medical Center, 61, but stable (average age of 53) for two years.
Participants who followed an organized exercise program that included the Norwegian 4 x 4 protocol, just, showed noticeable improvements: an increase of 18 % in the absorption of maximum oxygen (VO2 Max) and improving more than 25 % in left ventricular compliance, which leads to the effective structural heart changes by about 20 years.
“With our age, our hearts become smaller and become more solid,” Patrick said during her memoirs to meet the CEO. “After these two years from 5 to 6 hours of physical exercise every week, their hearts looked smaller than 20 years in terms of structure.”
The basics of anti -aging effects are a maximum effect on VO2, which is the maximum amount of oxygen that your body can use during exercise. The search is constantly appears Vo2 Max as one of the strongest predictors of longevity and cardiovascular health.
A major study published in mosque The involvement of more than 122,000 participants found that individuals who had the lowest Max VO2 values had a four -fold risk of deaths compared to the highest values. The transition from the twenty -fifth percentage was simply linked to the twenty -fifth percentage with a 50 % decrease in the entire deaths.
Perform the exercise safely
Patrick emphasized that the Norweigan 4 x 4 protocol requires gradual implementation. “It is not easy, you cannot start doing this directly from the gate,” she said. “You want to do somewhat on your way … Work on your way as you do one or two weeks, as you know, after a month, after two months.”
For business professionals looking for an effective healthy improvement, the Norwegian 4 x 4 protocol provides great advantages. Its time -saving nature, which requires a total of less than an hour, including warm -up and calm, makes it a process of crowded tables while providing significant returns on investment in terms of cardiovascular health and longevity. The research indicates that this minimal time commitment can provide protection against heart failure, especially the species known as heart failure with a preserved expelling part, which becomes increasingly common with age and stable lifestyle.
You can watch Dr. Patrick’s full interview below.
https://www.youtube.com/watch?
For this story, luck The artificial intelligence is used to help with a preliminary draft. Check an editor of the accuracy of the information before publishing.
2025-09-11 16:52:00
