Thread by @CoachDanGo

Researchers have found a workout protocol to reverse the age of your heart by 20 years.

This works especially well for people over 40.

Here is the protocol and how you can apply it to your life:

1. The 2 Year Cardio Protocol

Researchers got sedentary adults w/an average age of 53 years old and put them on a 2 year supervised exercise program.

The goal: restore heart elasticity and improve VO2 max.

Link to study: utswmed.org/medblog/heart-…

2. Why VO2 Max Matters

VO2 max measures how efficiently your body uses oxygen.

Higher VO2 max means lower risk of heart disease, stroke, diabetes, and early death.

Improving this number is key to both living longer and living better.

3. The Foundation: Zone 2 Cardio

For the first 6 months, participants built a base with 4 days a week of Zone 2 cardio.

This is cardio done at a pace where you can still hold a conversation.

This phase is about developing mitochondrial function and cardiovascular endurance.

4. The Norwegian 4x4

After 6 months, they introduced the Norwegian 4x4:

1. 4 minutes at 85–95% max heart rate.
2. 3 minutes active recovery at 60–70% max heart rate

Repeated for 4 rounds

This method has been shown to be effective at maximizing VO2 max gains.

5. Why the 4x4?

This type of interval stresses the heart just enough to make it adapt, improving heart strength and elasticity.

Several studies show that the 4x4 can increase VO2 max anywhere between 7.2% to 13%.

By combining Zone 2 with the 4x4, these results get amplified.

6. Results: A Younger, Stronger Heart

After 2 years, participants saw dramatic improvements:

· Up to 18% higher VO2 max
· 25% better heart elasticity

This protocol reversed decades of cardiac aging, while those who stuck to lower-intensity routines saw little to no change.

7. How to Apply This Protocol

1. Start with doing 3-4 days a week of zone 2 cardio for 4-6 months to build a base.

2. Work up slow to the 4x4 by:

Week 1–2: 20–30 mins of steady cardio, 3–4x/week
Week 3–4: Add in short bursts (30 secs hard, 2 mins easy)
Week 5+: Gradually build to 4 minutes hard with 3 minutes rest

Once you have a foundation, add 1–2 sessions/week of the full Norwegian 4x4 intervals.

Always check with your doctor before starting high-intensity training, especially if you’re new to exercise or have health concerns.

This protocol is the closest thing we have to a time machine from your heart.

Btw this will also make life easier. When you have a stronger cardiovascular system. You'll have more energy to do everything.

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