The biochemical expert, the expert, says that the daily exercise that takes less than an hour is the “gold standard” to reflect your life over decades.

Dr. Ronda PatrickA prominent researcher with a doctorate in biomedical science from Tennessee University, recently appeared Diary of the CEOPodcast, the popular business hosted by British businessman Stephen Bartlett. during InterviewPatrick 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.

Patrick, who has completed a post -PhD fellowship at the Pediatric Hospital Research Institute in Auckland, is currently working as a founder of Foundmyfitness, I heard it 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 Widespread On aging, nutrition and disease prevention.

Norwegian protocol 4 x 4,, Which was developed by researchers at the Norwegian University of Science and Technology (NTNU), includes four rounds of high density for four minutes, followed by three -minute recovery periods. 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 implemented On various equipment including fixed bicycles, rowing machines or offensive bikes, with participants keep 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 historical research stems Posted in Blood circulationOne of the world’s leading vascular magazines. the studyLed by Dr. Benjamin Levin at the UT SouthWestern Medical Center, followed 61 middle -aged but stable (average age of 53) for two years.

Participants who followed a Organized exercise program This included the Norwegian 4 x 4 protocol as soon as it showed noticeable improvements: an increase of 18 % at the maximum oxygen absorption (VO2 Max) and an improvement in more than 25 % in compliance with the left ventricle, which leads to about 20 years of structural heart changes.

Essential in the effects of the anti -aging protocol is its effect on Vo2 MaxThe maximum amount of oxygen that your body can use during exercise. The search appears constantly 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.

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.

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