Exercise & Fitness Tips

[LordJames]

Report on the Norwegian Protocol: The Gold Standard V̇O₂ Max Training Method

The Norwegian Protocol is a scientifically backed high-intensity interval training (HIIT) method designed to significantly improve cardiovascular health and V̇O₂ max — the maximum amount of oxygen your body can utilize during exercise. This protocol is widely regarded as the "gold standard" for enhancing endurance and heart health.

Structure:

• Duration per session: Approximately 32 minutes
• Workout Breakdown:
  
  • 4 minutes of intense activity (running, jogging, or fast walking depending on age and fitness level)
  • 4 minutes of walking for recovery
  • Repeat the cycle 4 times
• Frequency: 3 to 4 sessions per week

Benefits:

• Improves heart and lung capacity
• Increases V̇O₂ max
• Burns fat and builds endurance
• Suitable for all fitness levels with intensity adjusted accordingly

Conclusion:

The Norwegian Protocol is a time-efficient and effective method for boosting aerobic capacity and overall fitness. With just 3–4 sessions a week, it offers substantial health benefits, especially when integrated into a consistent training routine.

 

[IronShield]

Norwegian Protocol: The Gold Standard V̇O₂ Max Training Method

1. 4 Minutes intense activity (Running, Jogging or Fast Walking) depending on your age and fitness
2. 4 Minutes of walking
3. Repeat 4 times
4. 3-4 times a week

The correct way is to do it with a heart rate monitor. I have done it myself and it is very powerful. Heart rate monitor ensures that you are not over or under exerting yourself in the running phase.

 

[sweep_shot]

Report on the Norwegian Protocol: The Gold Standard V̇O₂ Max Training Method

The Norwegian Protocol is a scientifically backed high-intensity interval training (HIIT) method designed to significantly improve cardiovascular health and V̇O₂ max — the maximum amount of oxygen your body can utilize during exercise. This protocol is widely regarded as the "gold standard" for enhancing endurance and heart health.

Structure:

• Duration per session: Approximately 32 minutes
• Workout Breakdown:
  • 4 minutes of intense activity (running, jogging, or fast walking depending on age and fitness level)
  • 4 minutes of walking for recovery
  • Repeat the cycle 4 times
• Frequency: 3 to 4 sessions per week

Benefits:

• Improves heart and lung capacity
• Increases V̇O₂ max
• Burns fat and builds endurance
• Suitable for all fitness levels with intensity adjusted accordingly

Conclusion:

The Norwegian Protocol is a time-efficient and effective method for boosting aerobic capacity and overall fitness. With just 3–4 sessions a week, it offers substantial health benefits, especially when integrated into a consistent training routine.

Thanks for sharing.

I may try this.

JazakAllahu khair.

 

[sweep_shot]

I used to be a regular gym guy. I used to do weight training 5 days a week.

I have always been a big fat dude (I was 200+ pounds for most of my life and I still am). So, lifting heavy was never an issue for me.

Anyway, I do cardio nowadays. No more lifting. I try to do 150-300 minutes of walking weekly. I have been doing it regularly for almost a year now.

I want to return to weight training again. I miss it.

 

[sweep_shot]

I recently found out about retro walking. It is basically backward walking or reverse walking. It has some extra health benefits.

I did it yesterday and it made me feel better than regular walking.

 

[Suleiman]

Used to do it. It’s p nice. These days I prefer using the heavy bag and doing kick boxing / Muay Thai work on it for cardio. Doing my best to learn technique, haven’t made time to go to a MT gym consistently save for a class here and there ever year or so to make sure my technique is at least ok. Good for self defense if Allah na karay situation arises.

Would like to learn wrestling as well as per the Sunnah of Rasul Ullah peace be upon him,

You burn a ton of calories in an hour of training of a strike based martial art like boxing , muay Thai or even grappling like jiujitsu or wrestling.

HIIT is nice. Always loved sprints no matter how exhausting they are esp if you do other forms of exercise with it.

 

[Suleiman]

Highly suggest doing lifting as well if anyone here is mainly a cardio person and that’s their only mode of exercise.

Even just x2 sessions a week split into doing your upper and lower body has many, many benefits.

Learn proper technique and form, don’t try to lift heavy out of ego, and do what works

 

[sweep_shot]

Highly suggest doing lifting as well if anyone here is mainly a cardio person and that’s their only mode of exercise.

Even just x2 sessions a week split into doing your upper and lower body has many, many benefits.

Learn proper technique and form, don’t try to lift heavy out of ego, and do what works

Good tips.

When I was in my early-20's, I used to focus on lifting as heavy as possible. I got injured a few times also.

Now that I am in my 30's, I don't feel the need to do any of that. I focus on cardio. I may add some light lifting. That's about it.