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.

 

[LordJames]

I don't understand as to why Azam Khan hasn't lost all the weight in the last couple of years? What advice is he getting and what program is he on?

 

[sweep_shot]

I don't understand as to why Azam Khan hasn't lost all the weight in the last couple of years? What advice is he getting and what program is he on?

I personally think he should try a combination of intermittent fasting and cardio. I am seeing result with it.

I went from around 220 pounds to 205 pounds with intermittent fasting and cardio. I want to lose 40 more pounds (in sha Allah).

 

[Suleiman]

I don't understand as to why Azam Khan hasn't lost all the weight in the last couple of years? What advice is he getting and what program is he on?

Blame is 100% on PCB. Seems like they are lenient only because he is Moin’s son, don’t recall seeing a Pak player given this much leeway regarding fitness.

If you put a price on fitness as a sports body, then these things wouldn’t be happening.

 

[BouncerGuy]

I don't understand as to why Azam Khan hasn't lost all the weight in the last couple of years? What advice is he getting and what program is he on?

Because he is not at all interested in getting fit. He thinks being bulky makes him capable of hitting long sixes... But he is pathetic when it comes to performing...

 

[rpant_gabba]

Norwegian protocol? seriously?

vO2 max improvement needs O2 deficit. not going to happen in a 4 min activity

follow the original

Izumi Tabata - Wikipedia

en.wikipedia.org

20 second blast with 10 seconds rest

repeat as many cycles as you can in 20 min

 

[LordJames]

Norwegian protocol? seriously?

vO2 max improvement needs O2 deficit. not going to happen in a 4 min activity

follow the original

Izumi Tabata - Wikipedia

en.wikipedia.org

20 second blast with 10 seconds rest

repeat as many cycles as you can in 20 min

There are studied out there which categorically show VO2 Max improvements with Norwegian Protocol but you are right about O2 deficit being necessary...

 

[rpant_gabba]

There are studied out there which categorically show VO2 Max improvements with Norwegian Protocol but you are right about O2 deficit being necessary...

Challenging to sustain 4 min anaerobic effort needed for hypoxia.

30 sec cycles can adopted for a wide range of fitness levels and it becomes modular

Try this combo 30 sec cycles you choose work time and resting time

Burpees
Mountain climbs
High knees
Jumping jacks

2 min set. You choose the rest between sets

Requires no equipment, 20 min max work

I’m usually puking by the end.

 

[IronShield]

Challenging to sustain 4 min anaerobic effort needed for hypoxia.

30 sec cycles can adopted for a wide range of fitness levels and it becomes modular

Try this combo 30 sec cycles you choose work time and resting time

Burpees
Mountain climbs
High knees
Jumping jacks

2 min set. You choose the rest between sets

Requires no equipment, 20 min max work

I’m usually puking by the end.

You are conflating the increase in Co2 with Oxygen deficit.

There are more than one way to increase V02 max and not all are the best ways of doing it or the optimum way. There is a biological cost to everything and you have to balance it all out. If Tabata was an answer to everything then all elite sports person would use it exclusively. Elite runners or sports people don't use Tabatas... and you have to ask why. When
you are doing Tabata strictly, you are not in the aerobic zone at all and not utilising oxygen, you are essentially working on your anaerobic threshold and lactate threshold and pushing it higher. But this type of work, done a lot of times in a week has its biological cost over time and it is not the best way to work on lactate and anaerobic threshold.

Norwegians 4x4 is scientifically proven to be one of the best and here is the key term.... "safest" ways to increase Vo2 Max providing you are utilising a heart rate monitor. It is scientifically proven to change heart structure in older people to make their hearts "younger" considerably. It is not easy, keeping up a pace that is 80-95% of your max rate for 4 minutes with 3 minutes rest repeated 4 times is not easy. It is also classified as High intensity interval training.

 

[HalBass9]

VO2 max is great for CVS health, no doubt. But if you’re of Indian origin, weight training isn’t optional, it’s essential.

Metabolic diseases like type 2 diabetes don’t just care about your weight on the scale, they care where your fat sits and how much muscle you have. And most South Asians tend to carry excess visceral fat, especially around the stomach and hips, the most dangerous kind.

You could look lean, even have a “normal” BMI, but if you’re low on muscle mass, you’re still at high risk. Especially as a Desi, muscle isn’t just about strength, it’s metabolic armor. Build it. Maintain it. Or eventually, face the consequences.

 

[rpant_gabba]

You are conflating the increase in Co2 with Oxygen deficit.

There are more than one way to increase V02 max and not all are the best ways of doing it or the optimum way. There is a biological cost to everything and you have to balance it all out. If Tabata was an answer to everything then all elite sports person would use it exclusively.

Tabata variations are part of just about every athlete's fitness regimen regardless of sport.

It is not designed for any specific sport. It was one of the first study which demonstrated that "upside own pyramid" iis better than wide= base training

Elite runners or sports people don't use Tabatas...

you mean long distance (5k, 10K marathon type). Actually they do tabata variations routinely

and you have to ask why. When
you are doing Tabata strictly, you are not in the aerobic zone at all and not utilising oxygen, you are essentially working on your anaerobic threshold and lactate threshold and pushing it higher.

Yup the goal is to increase the hematocrit. and I found that my 10K race times saw significant improvements from tabata after being stuck at 37 min mark for a couple of years. I was able to cut down on actual long training runs. felt less wear and tear on my body

But this type of work, done a lot of times in a week has its biological cost over time and it is not the best way to work on lactate and anaerobic threshold.

would love to learn more about the biological cost you are referring to.

Norwegians 4x4 is scientifically proven to be one of the best and here is the key term.... "safest" ways to increase Vo2 Max providing you are utilising a heart rate monitor. It is scientifically proven to change heart structure in older people to make their hearts "younger" considerably. It is not easy, keeping up a pace that is 80-95% of your max rate for 4 minutes with 3 minutes rest repeated 4 times is not easy. It is also classified as High intensity interval training.

90-95% max HR for 4 minutes is the safest way? Agree to disagree.

Besides, from an introduction perspective, the 30 second cycles are far easier to get into.

 

[rpant_gabba]

Interesting results from the study here

https://ntnuopen.ntnu.no/ntnu-xmlui/bitstream/handle/11250/2782693/no.ntnu%3Ainspera%3A57720759%3A61101751.pdf?sequence=1

4x4 improved VO2 max more compared to Tabata, but did not translate into significant result in 3K runs. 0.1% difference between 4x4 and tabata.

300m sprints, tabata was 2x more effective

 

[IronShield]

Interesting results from the study here

https://ntnuopen.ntnu.no/ntnu-xmlui/bitstream/handle/11250/2782693/no.ntnu%3Ainspera%3A57720759%3A61101751.pdf?sequence=1

4x4 improved VO2 max more compared to Tabata, but did not translate into significant result in 3K runs. 0.1% difference between 4x4 and tabata.

300m sprints, tabata was 2x more effective

From the paper:

Conclusion: Tabata is an ineffective approach to improve VO2max in moderately trained females compared with HIIT. However, when evaluating anaerobic capacity as MAOD and anaerobic performance on 300- meter run Tabata were superior to HIIT.

Exactly what I said in my previous post. You saw improvement because your anaerobic threshold was your weakness as from what you wrote, you had a good aerobic base.

I will write a more detailed post if I have time since you asked about the biological cost.

 

[rpant_gabba]

From the paper:

Conclusion: Tabata is an ineffective approach to improve VO2max in moderately trained females compared with HIIT. However, when evaluating anaerobic capacity as MAOD and anaerobic performance on 300- meter run Tabata were superior to HIIT.

Exactly what I said in my previous post. You saw improvement because your anaerobic threshold was your weakness as from what you wrote, you had a good aerobic base.

I will write a more detailed post if I have time since you asked about the biological cost.

does anerobic threshold even come into play in a 40 min+ effort at what I would describe as 80% of max effort?