🎯 Key Takeaways for quick navigation: 00:02 🏃‍♂️ There's a strong link between maximal oxygen uptake (endurance capacity) and the risk of inactivity-related diseases and a shorter life. 02:37 💪 Regularly exercising with four-minute intervals, just 30 minutes, two times per week, can help maintain cardiovascular health and keep you feeling 20 years younger until you're at least 70. 03:54 ❤️ High-intensity exercise is essential to increase the size of your heart and improve cardiovascular health. An intensity that makes you breathe heavily but without other discomfort is ideal. 06:32 🔄 With consistent training, individuals of all ages can achieve the same training responses, and age is not a limiting factor in improving cardiovascular health. 08:15 🏆 Maintaining your cardiovascular health can lead to impressive achievements even in advanced age, as seen in the case of an 85-year-old athlete who matched a 20-year-old's fitness level. Made with HARPA AI

4 x 4 min intervals with 3 min active rests. Find a speed that gets your HR up to around 88% of HR max or around 20 beats lower than your HR max. If you're at the right intensity your HR should reach the target HR in the last one or two intervals. It might not reach it in the first one or two. The rest periods should bring your HR down to around 70% of HR max. This can be a slow jog for fitter people or a walk at any pace for not so fit. Increase the speed each week by around 0.2kph or mph whichever you use, or 0.1 if 0.2 is too much. Do an easy 10 min warmup before and an easy 5 min cooldown after... Good luck.

my grandfather was born in Norway so I love all the info on the country thanks so much it warms my heart finally learning about the country god bless you

run like fuk for 4 mins walk for 4 min repeat 4 times live forever

@aidandpolonsky

3 ай бұрын

Underrated comment. Made me laugh out lough

@venkkandadai6042

3 ай бұрын

That’s basically it

@kormisha

22 күн бұрын

Made me laugh 😆

What's the name of the app??

Anyone know the 85 year old he was referring to?

What is the name of the app? By the way, a pity that we could not see his sheets.

@Wamstad94

3 жыл бұрын

I believe its called Myworkout GO

@rikberkelmans7278

3 жыл бұрын

@@Wamstad94 Thanks!

@DylanAli154

Жыл бұрын

Have you got The namn of The App?

@MyworkoutGO

9 ай бұрын

@@DylanAli154 myworkout go

@jazzochannel

9 ай бұрын

@@DylanAli154 If he spoke about any app it was likely Myworkout Go

Why isn't the name of the app available?

Please someone share name of the app

@tomhopwood8896

6 ай бұрын

Yes, please

@theccft

5 ай бұрын

@@tomhopwood8896 "Myworkout GO"

@rrs1933

Ай бұрын

I found it with a bit of Googling. It's called Myworkout GO

Hi

Love the talk! But I wish there was a transcript...

@z0uLess

2 жыл бұрын

I can make one if you buy me a coffee on my channel.

@lonestarnot2774

Жыл бұрын

The transcript link at the top of this page even includes a search engine.

What is the routine, anything?

@troyciv

18 күн бұрын

I believe it’s 4 minutes of max intensity without stopping… then rest for 4 minutes then repeat for 4 total rounds

4x what? How much rest? Full rest or jog? Too little or too much rest has differing effects i.e one may effect lactate tolerance. So much more could be added to the talk but I suppose the point was to get inactive people thinking rather than aim towards athletes

@alex-dk2rj

10 күн бұрын

4 min fast, 4 min sleep .. 4 times

@NoelBroadhead

7 күн бұрын

4 minutes at 85-95% maxHR, 3 minutes of active recovery (jog or walk) - do this four times. And it works for everybody, regardless of age or fitness level.

@And-rc9yy

6 күн бұрын

@@NoelBroadhead Thanks for this, I tend to think from what I've read that it's better to jog the rest rather than walk. I believe it's got something to do with how lactate builds up in the legs.

@NoelBroadhead

Күн бұрын

@@And-rc9yy yep - I usually walk for the first 30 seconds, then jog the rest of the three minutes, and keep my heart rate around the 65-70% maxHR range