The Norwegian method | Jan Hoff | TEDxTrondheim

Do you find yourself leaping from one cool fitness trend to another, trying to find the best? Then you’re probably doing it wrong, according to one of Norway’s top specialists in the field.
Dr. Jan Hoff is an exercise-physiologist from The Norwegian School of Sport Sciences and has previously been the National Team head coach for sprinters at the Norwegian Athletics Association and President of the Norwegian Alpine Ski Federation. He is currrently a professor at the Medical Faculty at NTNU and St. Olav University Hospital and has published more than 100 articles on exercise and physiology in renowned peer-reviewed journals such as the Journal of Strength and Conditioning Research and International Journal of Sports Medicine. He has been responsible for physical training of multiple Olympic and World Cup winners. Consultant for several football professionals and teams such as Celtic FC, Barcelona FC, Real Madrid FC and Rosenborg FC to name a few. Together with his colleague Professor Jan Helgerud, he has been researching the best ways to exercise for the last 30 years, and their research on high intensity interval training has been nicknamed “the Norwegian method”.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at ted.com/tedx

[@SambaDoJaneiro]

🎯 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

[@dianejennings50]

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

[@Cloppa2000]

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.

[@Noneofyourbusiness-rq9jq]

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

[@aidandpolonsky]

Underrated comment. Made me laugh out lough

[@venkkandadai6042]

That’s basically it

[@kormisha]

Made me laugh 😆

[@Nayakthunder]

What's the name of the app??

[@monafitzgerald1152]

Why isn't the name of the app available?

[@rikberkelmans7278]

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

[@Wamstad94]

I believe its called Myworkout GO

[@rikberkelmans7278]

@@Wamstad94 Thanks!

[@DylanAli154]

Have you got The namn of The App?

[@MyworkoutGO]

@@DylanAli154 myworkout go

[@jazzochannel]

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

[@muhammadaneesafsar6632]

Please someone share name of the app

[@tomhopwood8896]

Yes, please

[@theccft]

@@tomhopwood8896 "Myworkout GO"

[@rrs1933]

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

[@OniAzul]

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

[@z0uLess]

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

[@lonestarnot2774]

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

[@michaeldwyer977]

It’s Sunday afternoon and I just completed my 2nd 4x4. (My first was on Thursday). I’ll be 48 next week and I’m hoping this does the trick haha. I have a 4 and 3 year old I want to live long ennough to see them have children.

[@NoelBroadhead]

@@michaeldwyer977 I’m 60 in January, have been running for about 15 years (same reason as you). I started this interval training a few weeks ago, and have already seen my VO2Max increase by a couple of points. Current weekly plan is 2x Norwegians, 2 or 3x easy runs, and 1x long run. Always leave a gap between hard runs (including the long run). Live forever 😎

[@michaeldwyer977]

@@NoelBroadhead oh geez. I don’t run that much lol. I do full body workout M/W/F and will do the 4x4 on Thursday and Sunday. The rest is just walking 10-15k steps a day. Being mindful of the diet too….

[@maritadunn1641]

Hi

[@kormisha]

What is the routine, anything?

[@troyciv]

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

[@And-rc9yy]

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]

4 min fast, 4 min sleep .. 4 times

[@NoelBroadhead]

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]

@@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]

@@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