I like to use the stair stepper to do the Norwegian 4x4. Super easy to reach 90% of heart rate with the target speed. 😂 Thank you for the info!
@lifeandfitnessfiles3 күн бұрын
Great idea ! The stair stepper is brutal ! Less impact. I wish I had the fancy stair stepper at home and I would consider that instead of running 😁
@jasonk4465 күн бұрын
I’m 46 and started running 4 years ago during Covid. My v02 was 35 and now it’s 43. It’s been stuck at 43 for 2 years now. I’ve done mostly all low intensity zone 2 and 3 runs. I want to get my v02 up and just started Norwegian 4x4. I hope it works.
@lifeandfitnessfiles5 күн бұрын
Hey that’s great progress ! Yeah zone two helps but you need a lot of volume. And has lots of other benefits aside from Vo2 max. But yes high intensity at the right amount helps to move Vo2 max much faster. I have seen a great improvement. Let me know how it goes !
@tf-ok12 күн бұрын
When you do a HIIT/interval directly after your zone 2 running, wouldn't it negate the affects of the low heart rate training? I remember Peter Attia mentioned that a couple of times and he recommends keeping the sessions separated. I could be wrong.
@lifeandfitnessfiles12 күн бұрын
Good question. Actually Peter attia has mentioned that you have to make sure to do the high intensity work after zone 2. You get the benefits from zone two right away then the Vo2 max and other benefits of high intensity. If you do it reversed then you would not get the benefits from zone 2
@lifeandfitnessfiles12 күн бұрын
Check out his episode with Inigo San Milan and he explains this specifically
@user-vt6df2vz5p15 күн бұрын
Will be seeing them in a couple months! Can’t wait! Looks like Chris has a job interview after the show lol!!
@lifeandfitnessfiles15 күн бұрын
Nice! They are great live. Put on a great show with lots of energy. Will be fun. I have seen them a couple dozen times. Always a good time. Are you seeing them on west coast leg or Australia ?
@felicegiraldi698020 күн бұрын
i currently train 1h of zone 2 cardio 3x a week (after each lifting session). how can i fit HIIT into that schedule without another training day? can i do HIIT after my zone 2 once a week? Or can i spread the 4x4 and do them before/after my zone 2 so that i only do 4 mins HIIT after my zone 2 training but multiple times a week (3x)?
@lifeandfitnessfiles19 күн бұрын
Great question. You can definitely spread it out through the week. Typically I do just that - zone 2 for 30 to 40 minutes followed by hiit 4x4. If you have done weight lifting followed by zone 2 then 4x4 it will be pretty taxing. The 4x4 will not be as high of intensity but that is ok depending on your goals. It will also be a harder recovery which is ok too. Another way to do it would be to do four minutes at the end of each zone 2 session. (Note you definitely want to do the hiit at the end to get the benefits of zone 2 as well as the hiit). Doing four minutes still gives benefits and doing that a few times a week would be great and as you mentioned it wouldn’t add training days. It has less recovery than a full 4x4 protocol but more than just zone 2. If you are just doing one four minute interval you just want to give it your all during that four minute (obviously titrating it to sustain for four minutes) so that that last minute you will definitely feel it. You will definitely see benefits and it can work great. Personally if I spread them out it is harder for recovery so I do it one day per week but you can see which way you like it better. Let me know how it goes. Thanks for the question.
@AnnieBoBannie42122 күн бұрын
It’s really a pink eye spreading station 🤣nah, it’s pretty cool, actually. (The pink eye thing though could be true 😂)
@lifeandfitnessfiles22 күн бұрын
Ha! Good thing I was using my phone vs my eyeball directly on it 😉
@AnnieBoBannie42121 күн бұрын
@@lifeandfitnessfiles I went over today to pick up a plant (couple hostas) at our local nursery… I told her about this-they were blown away at the idea!! they’re getting one asap!! They have an amazing wooden gym/petting zoo for kids..she said it was just an amazing idea!! So TY very much!!❤️💋💋
@lifeandfitnessfiles18 күн бұрын
@AnnieBoBannie421 very cool ! If they get one going please share. That’s awesome !
@kustomhooligans25 күн бұрын
Post just went up 30 levels in my book! I gotta meet this guy!
@stevencameron156228 күн бұрын
Awe!!!🥰😊🫠
@lifeandfitnessfiles26 күн бұрын
It was very cute and a lovely evening
@yorimuhammad157028 күн бұрын
Cool broo 🔥🔥
@MCJOHNSON95Ай бұрын
I'm doing long zone 2 runs a few times per week then Intervals once per week.
@dhivyarajan7050Ай бұрын
Tq for this video 😊😊😊
@lifeandfitnessfilesАй бұрын
Full video at 5 Evening Routines for Better Sleep: Optimize Your Night with These Pro Tips kzbin.info/www/bejne/Z2iphIx5fLuJnKc
@lifeandfitnessfilesАй бұрын
Full video at 🎵 Less Than Jake - "Broken Words" Live Premiere at Denver Ska Fest 2024 🎵 kzbin.info/www/bejne/jqfFqHSlh95qh5Y
@lifeandfitnessfilesАй бұрын
Full video at High-Protein, Healthy & Simple: My Breakfast and Lunch Routine Unveiled! kzbin.info/www/bejne/pJWqlqqGbKurhZY
@nobodyknows787Ай бұрын
what a stupid way to ruin a perfect song
@void56208Ай бұрын
This was fire live. Learn to have some fun loser
@lifeandfitnessfilesАй бұрын
Full video at 5 Evening Routines for Better Sleep: Optimize Your Night with These Pro Tips kzbin.info/www/bejne/Z2iphIx5fLuJnKc
@StuHollandАй бұрын
Yes! They've smashed it AGAIN
@lifeandfitnessfilesАй бұрын
For sure! Excited to see what they have in store
@sillyface8501Ай бұрын
Good job! My fav band since 2000 ❤
@lifeandfitnessfilesАй бұрын
Awesome ! I was just in before you since 97 shortly before hello Rockview. Fun ride. Hopefully they keep rolling for a while
@sillyface8501Ай бұрын
@@lifeandfitnessfiles The Losing Streak years!! Awesome band. Have a good day bro
@lifeandfitnessfilesАй бұрын
@sillyface8501 indeed! Was trying to learn how to play some songs on guitar but had no idea what he was doing 😀 you as well 🤘
@sillyface8501Ай бұрын
@@lifeandfitnessfiles Keep going. Roger inspired me to play Bass and 24 years later I'm a BEAST haha, Rogers baseline in Short Fuse Burning is underrated.
@ziggyaiАй бұрын
Sometimes I reach or even go over 100% heart rate, is it harmful?
@lifeandfitnessfilesАй бұрын
Well I would check your calculations for 100 percent hr. If you are going over 100 percent then your 100 percent wasn’t 100 percent. Every person is different and the common base calculation (220 - age=max hr) is just an estimate. Sometimes you won’t know your max hr until you have been though some extended periods of exertion, like a 1 mile all out or 5k. Going to a high hr is not necessarily harmful (barring the caveat of preexisting health conditions ) but you do need to give adequate recovery time
@epicdogsmilezАй бұрын
Awesome!!
@lifeandfitnessfilesАй бұрын
Yeah it was fantastic ! They are awesome live
@epicdogsmilezАй бұрын
@@lifeandfitnessfiles Absolutely, have had some awesome times in their circle pits at warped tour back in the day, gonna see them again in san diego this october!
@lifeandfitnessfilesАй бұрын
@epicdogsmilez sweet! Gosh yes I saw them a dozen times or so on warped tour. Miss those days. Is that one of the hello rockview shows? I saw three on the first couple legs. It was great 👍
@epicdogsmilezАй бұрын
@@lifeandfitnessfiles yep same tour! Stoked
@lifeandfitnessfilesАй бұрын
@epicdogsmilez awesome ! I always want to hear five state drive and Scott farcas so those are guaranteed. Rock it!
@kewuofthedownside2 ай бұрын
Omgggggggg definitely one of my faves
@lifeandfitnessfiles2 ай бұрын
For sure ! It was great to see live and they sounded great. Excited to hear new recordings coming out soon!
@kewuofthedownside2 ай бұрын
@@lifeandfitnessfiles me too!! I've heard it's an EP <3
@lifeandfitnessfiles2 ай бұрын
@@kewuofthedownside Nice! Definitely looking forward to that! Personally I would love to hear some more of the newer songs live. Though I love me some Pezcore and Losing streak so I guess I just need a four hour setlist! :)
@lifeandfitnessfiles2 ай бұрын
Recorded live from the front row of Denver Ska Fest 2024
@lifeandfitnessfiles2 ай бұрын
Full video at High-Protein, Healthy & Simple: My Breakfast and Lunch Routine Unveiled! kzbin.info/www/bejne/pJWqlqqGbKurhZY
@Blackfeet2 ай бұрын
At 2x speed you sound like my aunty.🫨
@smilingpossum76442 ай бұрын
You made it look easy! Nice job! Music like that would be soothing while in pain. Good choice
@lifeandfitnessfiles2 ай бұрын
Full video at 5 Evening Routines for Better Sleep: Optimize Your Night with These Pro Tips kzbin.info/www/bejne/Z2iphIx5fLuJnKc
@wavingwaffle96342 ай бұрын
Absolutely awesome
@lifeandfitnessfiles2 ай бұрын
Thank you! Let me know if there is a song or artist I should record a clip of
@RickHardcore2 ай бұрын
wow, great performance man!!
@lifeandfitnessfiles2 ай бұрын
Hey thanks! Have a fantastic day
@1Bridem2 ай бұрын
Video was helpful music was Gayeee AF tho
@gilbertbrown48282 ай бұрын
Can the 4x4 be done on an elliptical?
@lifeandfitnessfiles2 ай бұрын
Good question. It sure can be done on an eliptical or bike or some other equipment as opposed to running. I choose running because my strength and endurance does not allow my hr to get high enough to make it work well either equipment. Whatever you choose you just want to get your hr to 80 to 90 percent of hr max with the appropriate intervals. You can totally make that work for various reasons like access, avoiding injury etc.
@gilbertbrown48282 ай бұрын
@@lifeandfitnessfiles thank you so much.
@lifeandfitnessfiles2 ай бұрын
Maximize Fat Loss & Maintain Muscle: Guide to Caloric Deficit, Protein Intake & Effective Training kzbin.info/www/bejne/rJ61kKyrmqiersk
@lucashenriques42422 ай бұрын
I only have 1 month and half to run 1km in 4 minutes, goddamn idk if i'll be able to it. My best was doing 1km in 4min and 30 seconds
@lifeandfitnessfiles2 ай бұрын
Are you working to increase speed for a race ?
@lucashenriques42422 ай бұрын
@@lifeandfitnessfiles Not a race, just a test, i need to perform 1km in 4 mins
@lifeandfitnessfiles2 ай бұрын
@lucashenriques4242 gotcha. That’s a good clip. That’s a good starting point too. Doing this protocol will help as increasing Vo2 max will help you sustain faster speeds for longer. It takes some time and consistency. Check out my other video on increasing running speed Boost Your Running Speed: Essential Training Tips for Sustained Running Speed kzbin.info/www/bejne/j6nGl5eEms92rJo Plyometrics can definitely help build speed and power as you are looking to go fast over a shorter distance compared to say a 10k. Working on some strength training will also give you an added boost but again it takes time
@lucashenriques42422 ай бұрын
@@lifeandfitnessfiles thanks bro i'll check on that
@lifeandfitnessfiles2 ай бұрын
@lucashenriques4242 awesome. Good luck in meeting your goal
@TraderZer02 ай бұрын
so the rest phase does not have to be running at a lower speed on the treadmill? We can resf off of the treadmill? What speed to you run ?
@lifeandfitnessfiles2 ай бұрын
Good question. There are different ways you can do it. You can rest by doing a slow jog or a walk on the treadmill. But you can also do a true rest. The more restful the rest period is the harder you will be able to push yourself on the next interval and be recovered. Ideally you probably want to get hr down to zone 1 during rest but not getting as low in rest can work different systems of endurance and adaptations. I am typically in a 7 minute per mile pace during my hard intervals. On days when I am more recovered I can go harder and actually need to go faster to get hr higher but also need fresh legs. Sometimes it is 645. At the same time sometimes my hr shoot’s up and I am at a 730 or 8 minute pace. Varies day to day honestly.
@TraderZer02 ай бұрын
@@lifeandfitnessfiles very helpful thanks so much.
@lifeandfitnessfiles2 ай бұрын
No problem thanks for the question
@lifeandfitnessfiles2 ай бұрын
Full video at Good Riddance (Time of Your Life) - Green Day - vocal and piano cover kzbin.info/www/bejne/rnalga2sa8h_qKs
@lifeandfitnessfiles2 ай бұрын
Full video at High-Protein, Healthy & Simple: My Breakfast and Lunch Routine Unveiled! kzbin.info/www/bejne/pJWqlqqGbKurhZY
@deniskristofic80002 ай бұрын
Just look at pro Norwegian athletes. It's definetly the best method
@GP-qd1yy2 ай бұрын
Can I start off by running 150m at 80% rest 30 seconds and repeat 3-4 times and work my way up to 4 minutes will I get the same affect?
@lifeandfitnessfiles2 ай бұрын
Definitely! If you are looking to improve Vo2 max then yes. If you haven’t done a lot of high intensity work previously then that is a great place to start. Then stair step it. Work up to doing longer work and then 1:1 ratio of work and rest. Then stay at that 80 percent hr for four minutes when you work up to it. Then you can try doing shorter time frame/distance again and going higher hr and speed until you can get to four minutes. You can also consider working up at four minute work bout at 80 percent and doing that three or four times per week. There are pluses and minuses to that. But starting how you are suggesting and building up is a great way to build capacity, stay injury free and build a habit. Over time it becomes enjoyable (in an interesting way) but when you know it’s increasing Vo2 max and health it makes it desirable. Check out the term exercise snacks. Doing high intensity work even spread out in short bouts has great benefits
@lifeandfitnessfiles3 ай бұрын
This is something I have been working on - if you have specific questions or scenario ideas leave those n the comments below
@trudyw42623 ай бұрын
This is really helpful. Thanks for making this.
@lifeandfitnessfiles3 ай бұрын
Awesome ! I’m glad you found it helpful and thanks for the feedback. Let me know if there are other videos and topics that would be helpful. Thank you
@sjt69793 ай бұрын
Hi there -- I was communicating with you several weeks ago. We had discussed the merits of doing three 4-min intervals instead of four. So i have been doing three 4-min long intervals on my stationary bike and I would say that I am just as fit as when I was doing four 4-min intervals. This makes me happy, because as I said before, I find three intervals way more tolerable than four!
@lifeandfitnessfiles3 ай бұрын
Awesome! That is great to hear. There are definitely different protocols and ways to adapt to your needs. And for sure on there intervals is still going to be beneficial. Even if you did one or two would be. The key is consistency and giving it time and you will see noticeable results, which it sounds like you have! Thanks for the feedback and info and let me know if there are other topics that would be helpful in future videos. 😊
@MCJOHNSON95Ай бұрын
Do the three intervals for a month then ramp it up to four as your fitness increases
@shinobi-no-bueno3 ай бұрын
How would this work for someone who can't sustain a running Pace for 4 minutes?
@lifeandfitnessfiles3 ай бұрын
That’s a good question. Is it a matter of being able to run at a slow pace for four minutes or not running at all ? If it’s just walking and that is where someone is at then start where you are at. That could be walking for 30 to 60 seconds as an interval. Then work up to four minutes faster walking and then rest. If your Vo2 max is not very just walking is going to improve that. Start small and build up. It is still incredibly beneficial
@-Stop-itКүн бұрын
Hello! Welcome to me in the pool. I can 4x4 on the elliptical but 4 minutes of swimming is a beast.
@eayers55783 ай бұрын
💞 'Promo SM'
@lifeandfitnessfiles3 ай бұрын
Full video at 5 Evening Routines for Better Sleep: Optimize Your Night with These Pro Tips kzbin.info/www/bejne/Z2iphIx5fLuJnKc #SleepHygiene, #BetterSleep, #SleepSupplements, and #RelaxationTechniques, #SleepBetter #EveningRoutine #HealthySleep #SleepTips
@jakovrapaicpopovic88624 ай бұрын
Do you source your glycine from doghua jinlong? You should look into them
@lifeandfitnessfiles4 ай бұрын
I do not but I will check it out thank you
@lifeandfitnessfiles4 ай бұрын
Full video at 5 Evening Routines for Better Sleep: Optimize Your Night with These Pro Tips kzbin.info/www/bejne/Z2iphIx5fLuJnKc Supplements for Sleep: Discover the most effective natural supplements that can enhance your sleep quality #SleepHygiene, #BetterSleep, #SleepSupplements, and #RelaxationTechniques, #SleepBetter #EveningRoutine #HealthySleep #SleepTips
@Nawfal-ww7hf4 ай бұрын
Im not good in english if you can please to answer me in comments i want to start running tomorow :i want to increas speed and stamina what i need to do
@lifeandfitnessfiles4 ай бұрын
Doing this protocol will help with some speed but definitely a focus on Vo2 max. 4x4 can help you get faster because you have to go fast to get heart rate up and builds endurance because it is four minutes. However to get faster you probably want to mix in some shorter intervals. Such as 200 meters or 400 meters or doing 1 or 2 minute intervals then resting then doing that again so you would to mix up your intervals more. Like adding a fast 1 or 2 minutes at the end of some of your easy run miles. You can also build in some strides and get to a fast cadence and speed then slow down getting your muscles used to going fast. Endurance comes from sustained efforts. This can be done at a little bit slower pace and heart rate like 80 to 85 percent heart rate but going longer than four minutes. You also want to work on strength and power through weight training and exercises. Include plyometrics and explosive movements as well as weights. There are many ways to vary it up and 4x4 can be mixed in but other methods will help when focusing on speed
@lifeandfitnessfiles4 ай бұрын
Additionally long easy runs help with endurance.
@Nawfal-ww7hf4 ай бұрын
@@lifeandfitnessfiles Thank you so much i will do this
@JC-qf1jd4 ай бұрын
i muted the music but hanks for the video
@lifeandfitnessfiles4 ай бұрын
Oh I get it 😊 just a filler but glad it can be useful
@lifeandfitnessfiles4 ай бұрын
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@And-rc9yy4 ай бұрын
Wouldn't it be worth doing 4x4 on week one then something like 8x2 the following week. Essentially getting your body used to different paces. Also building for three weeks then putting in an easy week on week 4. I appreciate your video is just one topic suggesting one element of training. So not meant as a criticism.
@lifeandfitnessfiles4 ай бұрын
You are correct in that this protocol is not the end all be all for everything. This protocol is going to be good for building Vo2 max and other aspects specific to running (or biking ) including health. If you are looking at improving multiple factors you would indeed want to mix it up. If you are into running you have to weight out your goals like races and pace and mix it up. If you looking at rounding out your training then yes you would want to do some speed repeats with different work rest ratio as well as different paces to work different systems at different lactate and heart rate levels.
@And-rc9yy4 ай бұрын
Thank you for your help and super quick response.@@lifeandfitnessfiles