My 24-Year Love Affair with High-Intensity Interval Training
Amy Rupertus Peacock
Run Form Coach. Digital Strategist. CoAuthor of Old Breed General about my Marine grandfather in WWII Pacific.
The Norwegian 4x4: A Game-Changer for Your Body, Mind and Heart.
Looking for a quick workout? For over two decades, since the Body for Life Challenge, I've been a passionate advocate of interval training—a methodology that has transformed not just my fitness routine, but countless clients and people around the world. Now, during the holidays, and in a world of time constraints and endless commitments, I've discovered the ultimate workout efficiency hack: the Norwegian 4x4 interval training.
My Fitness Journey: From Skeptic to Believer
Twenty-four years ago, I stumbled upon interval training as a busy professional seeking maximum results in minimum time. Today, to keep my V02 Max up, I try to do a super high intensity workout at least twice a week along with my other workouts. I either squeeze in a spin class at SkyCycle - my fav outdoor spin studio in Charlotte. Or, if I push my limits on a bike, treadmill, or the elliptical, the Norwegian 4x4 has become my go-to workout.
What Exactly is the Norwegian 4x4?
This isn't just another fitness trend longevity doctors and podcasters are talking about. The 4x4 has a rich history, tracing back to Finnish Olympic champion Paavo Nurmi, and refined by Norwegian researchers.
Here's the protocol:
The magic? It's designed for everyone. Whether you're just starting your fitness journey or you're a seasoned athlete, this method can be adapted to your fitness level.
The Science Behind the Sweat
The benefits of the 4x4 are not just anecdotal—they're scientifically proven. In fact, a groundbreaking study from UT Southwest Dallas revealed that healthy, previously inactive 45-64 year-olds who followed a progressive fitness schedule over two years, including doing the 4x4 once a week, boosted their V02 Max by 18% and reversed their heart's structural aging by an astounding 20-30 years!
It is never too early or too late to start enhancing your fitness.
Heart Health Revolution
High-intensity interval training has been shown to:
Mental Health Miracle
Physical activity is a powerful mental health tool I have written about in past newsletters. During exercise, your body produces its own "happiness chemicals"— that work similarly to mood-enhancing medications, but without the side effects.
Feeling down or stressed? Exercise, particularly cardiovascular, is there help you.
Bonus if it is outdoors. I have seen this magic play out in myself, my family, friends and clients.
Personal Pro Tips
When I first started the Norwegian 4x4 protocol, I could only maintain high intensity for 2-3 minutes. The key? Don't go all out at 100% for those 4 minutes. You need to be 85-95% heart rate max so you can comfortably complete the next interval. And, really recover during those 3-minute active recovery breaks.
Music is your best friend. I love it. Create a playlist that motivates you and makes those intense intervals fly by!
领英推荐
Your Invitation to Have Fun with Intervals
If the full 4x4 seems daunting, start small. Begin with 1-minute high-intensity burst followed by 3 minutes of recovery. You can do this on any fitness equipment, walking, race walking, or running—wherever you are, whatever your fitness level.
For example:
The Norwegian 4x4 isn't just a workout. It's a celebration of what your body can achieve, a testament to your potential, and a pathway to comprehensive well-being as seen in the UT study.
Are you ready to transform your health, one interval at a time?
Why wait until the new year? Start today!
Please let me know if you have any questions about this protocol.
Wishing you and yours a happy holiday season.
And a successful, healthy and joy filled 2025.
Amy
PS. Check in with your doctor before beginning this program if you have not had a recent check up.
Resources:
Norwegian University of Science and Technology on the 4x4 protocol: https://www.ntnu.edu/cerg/advice
Tis' the season! Looking for easy gift ideas? I love my National Geographic online subscription I gifted myself last year. From the history of Christianity, to fitness, travel, health, and the environment, it's always an interesting read.
Here are the National Geo. 2024 Wildlife Photos of the Year: https://www.nationalgeographic.com/animals/article/2024-best-wildlife-photos
And a fun quiz! Can you guess the stories behind these photos? https://www.nationalgeographic.com/photography/article/picture-of-the-year-quiz
Need other ideas? How about a gift certificate for a ChiRun lesson with me or a fellow instructor? You can also check my new Amazon storefront for idea lists: https://www.amazon.com/shop/amypeacockqc
Amy - love these insights you post. Question for you, I am doing 10 - 30 sec sprints with recovery every 10-14 days which is about what my 63 year old body can handle. do you recommend the 4x4 in addition to or as a replacement for this? Thanks so much and happy holidays to you and your family!
Social Behavioral Analyst
2 个月You are an athlete Amy and you look fabulous- I need to get a start, clearly exercise is our healthiest pill!