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Tha High Performance Journal - November 5th, 2024

The average American's lifespan is 79 years, which means midlife is 39.

But what if we could ​extend both the number and quality of years​? What would that be worth?

I ask myself this as I prepare for my first round of the Norwegian 4x4, which may be one of my best tools to extend my lifespan.

There's one slight problem, though...

This type of training is brutal. It's so brutal it works.

This begs the question: Why would someone succumb to such forms of torture?

It has everything to do with ​V02 max​.

Why Should You Care About VO2 Max?

Having a high V02 max can help you live longer. Full stop.

Research shows that people with higher VO2 max levels are less likely to die from almost everything. Heart disease? Reduced risk. Cancer? Better odds.

One study showed that improvements made to V02 max (using the protocol I'm about to show you) were equivalent to reversing the effects of sedentary aging on the heart by 20 years.

But wait, there's more...

A high V02 max isn't only about giving a middle finger to the Grim Reaper. It's an engine for a high performance life.

We're talking about better mental health, ​sharper brain function​, increased productivity, and more energy to do things you love while looking pretty damn good in the mirror too.

Imagine this: You're 80 years old, and while your peers are parked in front of a couch complaining about their health, you're living life like a boss.

That's what a good V02 max can do for you.

And one of the best ways to improve your V02 max is the Norwegian 4x4 Protocol.

The Gold Standard For Improving VO2 Max: The Norwegian 4x4 Protocol

The Norwegian 4x4 protocol was created to improve cardiovascular fitness and VO2 max in a time-efficient manner.

The 4x4 is simple yet brutal: 4 rounds of 4-minute high-intensity intervals, with three minutes of active recovery between each. Every interval round is supposed to be performed at 90-95% max heart rate.

Is that intense enough for you? Are you not entertained?

Here's an example:

Done on a treadmill or a stationary bike or some form of cardiovascular tool

Warm up - 5 minutes low intensity

Round 1 - 4 minute interval

Rest 1 - 3 minutes low intensity

Round 2 - 4 minute interval

Rest 2 - 3 minutes low intensity

Round 3 - 4 minute interval

Rest 3 - 3 minutes low intensity

Round 4 - 4 minute interval

Cooldown - 5 to 15 minutes at a gradual lower intensity

Studies show it can boost your VO2 max by up to 10% in only 8 weeks. That's more than double what you'd get from moderate, steady-state cardio.

Efficiency for the win amiright?

Wait a second. DO NOT jump into these right off the bat.

DO NOT Jump In Like A Fool

First, if you're currently dealing with health conditions, I would avoid this until they are resolved or your doctor clears you.

Next, if you're starting from couch potato status, you want to slowly work up to doing the full 4x4 methodically.

How to work up to the 4x4:

1. Start with steady-state cardio. This builds the foundation. Do 20-30 minutes, 3-4 times a week.
2. Introduce short bursts. Once a week, throw in 5-6 thirty-second high-intensity bursts during your cardio to dip your toes in the intensity pool.
3. Gradually increase intensity and duration. Over 4-6 weeks, work up to 1-minute high-intensity intervals with 2 minutes of recovery.
4. Approach the 4x4. Start with 2-minute high-intensity intervals, then add a minute each week until you reach the full 4 minutes. It's like leveling up in a video game but for your heart.

Remember, the goal is to challenge yourself, not to end up in the ER. Listen to your body, and don't be a hero.

But Is It Worth It?

The Norwegian 4x4 is like a time machine for your body.

It tells your cells during each session, "Hey, act like you're 20 years younger!" And the crazy part? They listen.

It's one of the best forms of compound interest for your health. Every session builds on the last, creating exponential benefits over time resulting in you living a long quality life.

You're not just exercising. You're investing in the 2.0 future version of yourself.

It's efficient, effective, and, yes it's brutal.

But I'm willing to trade 28 minutes a week to spend more years with my family while doing what I love.

What about you?

Onwards and upwards 🚀

Dan Go Founder of ​Dan Go Fitness Coaching​ ← if you want to transform your body, check this out

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References

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