During this complicated period, it's clear that most of us don’t have the time or especially the mental capacity to work out. And that’s even before we talk about the fact that gyms aren’t exactly the most attractive place to be during air raid sirens. So right now might be the perfect time to get to know the Norwegian 4×4 training method, which in recent years has been gaining popularity among exercisers, doctors, and fitness researchers around the world. This method not only promises to quickly improve fitness, but also to “turn back the clock” in terms of heart and lung function.
At the core of the method is a high-intensity interval training workout divided into four segments of four minutes of intense activity, with three-minute breaks in between. The workout can include running, cycling, climbing stairs, or any other aerobic activity that raises and maintains a high heart rate.
Behind this simple instruction lies a method that has been tested over the years and has proven itself in clinical studies, including among heart patients, professional athletes, and even people who have never exercised before.
An effect on heart function that can "turn back the clock"
One of the main reasons for the popularity of the method lies in its impact on what is called "maximal oxygen consumption" (VO₂max) – a measure that indicates how well the body uses oxygen during physical activity. The higher this measurement, the more efficiently the heart and lungs function.
Studies show that a decrease in this measure is associated with an increased risk of disease and even early death. Now, recent studies prove that the 4×4 workout significantly raises this measure at a higher rate than traditional workouts. At the Norwegian University of Science and Technology (NTNU), where the method was developed, researchers found that older adults who performed the workout twice a week improved heart function in a way that, according to the researchers, may make the heart “20 years younger.”
The researchers also noted that among heart patients who used the protocol as part of rehabilitation, there was a decrease in inflammation markers and an overall improvement in medical condition, far beyond expectations. Additionally, they emphasized that the benefits of the workout are seen not only in physiological data, but also in a general sense of energy, improved mood, and the ability to cope with stress.
And unlike other hard workouts, the uniqueness of the 4×4 method lies in the fact that it can be suitable for almost everyone – whether you're an experienced athlete or just looking for a way to get back in shape. And according to the experts, as long as you maintain one basic principle – reaching 85 to 95 percent of your maximum heart rate during the intense intervals – your body will do the rest. And yes, this does require using a heart rate monitor and tracking it throughout the workout.
How do you calculate maximum heart rate? 220 minus your age. If, for example, you're 40 years old, your maximum heart rate is 180 beats per minute.
The truth behind the big promises
But despite the understandable hype around the method, it’s important to remember that there are no shortcuts here either, and it's wise to be cautious about exaggerated health claims. It’s worth emphasizing that the improvements shown in studies were observed in relatively small groups and reflect the general average. That means the workout can affect different people in different ways. Additionally, to see significant results, three workouts must be performed over an extended period – at least eight weeks.
In general, this workout, just like other fitness routines, is only part of the bigger picture of improving health and quality of life. Quality nutrition, sufficient sleep, stress management, and social connections – all of these are critical to achieving improvements in all health markers, including heart function and reduced disease risk.
So can this workout really add years to your life? The answer is that it can help, but it’s just one piece of a much larger puzzle that must be taken into account. If you're looking for an efficient way to improve your fitness and heart health, it's an option worth considering – but at the same time, remember that high intensity can also cause injuries and place excessive strain on the heart, especially for those who don’t exercise regularly.