2024-03-05 16:15:36
Have you ever thought regarding the mystery behind the remarkable endurance of Nordic athletes?
This enigma intrigues many endurance enthusiasts.
And no, the answer doesn’t lie in the freezing temperatures they endure back home.
It is partly hidden in a intense and unique workout routineknown as 4×4 interval training.
It is this secret weapon that helps these athletes achieve exceptional cardiovascular endurance.
If you are curious to know more regarding Norwegian 4×4, read on.
Exposing the Norwegian secret, screech
Interval training, or Norwegian 4×4, is not an exercise routine like any other.
This fitness revolution is born in the cold climates of Norway, where athletes are renowned for their endurance and tenacity.
Indeed, they were looking for ways to improve their performance in snowy terrain.
If you are looking for a simple and effective training routine capable of increasing your endurance and cardiovascular fitness tenfold, 4×4 is for you.
But what makes 4×4 training so special?
Well, it involves short bursts of high-intensity exercise followed by moderate recovery periods.
It’s a 4 minute cycle repeated four timeshence the name 4×4.
What makes this routine particularly appealing is its ability to adapt to any type of exercisewhether running, cycling, swimming, etc.
It’s a truly versatile option for diversifying your fitness arsenal.
Besides, do you know what the Norwegians think regarding it?
That 4×4 drive is both a test of mental strength and physical resistance.
Indeed, let’s recognize that persevering when your body calls for rest requires not only muscular strength, but also a good dose of tenacity.
So, are you ready to sweat? Find out how to perform 4×4 brilliantly.
Read also: How are the Norwegians revolutionizing Running? Discover the 6 speed secrets of the Norwegian method
The 4×4 Interval Training Method
Phase 1/ Warm-up:
First of all, you must start by warming up.
But not just with a leisurely stroll in the park.
Allow yourself 10 minutes of light exercise to increase your heart rate and warm up your muscles, with a light jog, brisk walk or some dynamic stretches.
At this point, the goal is to prepare your body for the high-intensity workout ahead.
Phase 2/Intervals:
Once ready, you will perform a high intensity exercise for 4 minutes.
This might be running, cycling, swimming, or any other cardiovascular exercise that gets your heart beating faster.
The intensity should reach a level where you can barely finish a sentence without panting.
Remember it’s only 4 minutes.
It may seem short at first, but trust me, it will be the longest 4 minutes of your life.
Once the 4-minute high-intensity exercise is completed, it’s time to move on to the active recovery.
Phase 3/ Active recovery:
So obviously, now is not the time to flop down on the couch to catch your breath.
You should continue to exercise, but at a lower intensity.
Again, a slow jog or leisurely bike ride.
The goal is to keep your body moving while allowing your heart rate to slow and your breathing to calm down.
This active recovery period should last 3 minutes.
Now, as the name suggests, you will have to repeat this cycle of 4 minutes of high intensity exercise followed by 3 minutes of active recovery four times.
Yes, you read that right, four times.
It may seem intimidating at first, but remember that the fitter you get, the easier it will become.
Plus, the feeling of accomplishment you’ll feel following completing this workout will make every drop of sweat worth it.
Phase 4/ Return to calm:
Finally, don’t forget the cooling phase.
After completing your four cycles, allow yourself another 5 to 10 minutes of light exercise to gradually lower your heart rate.
A slow walk or gentle stretches are ideal for this time.
The cool-down phase is just as important as the warm-up, so don’t neglect it.
For this interval training method to bear fruit, remember that it doesn’t have to be done just once.
The key to success lies in perseverance and consistency.
Read also: 33 minutes in the 10 km at only 13 years old! The incredible Halle Haugen case and her little secrets
Why is this method so effective?
4×4 interval training, originating from the icy fjords of Norway, is an exercise routine that brings together high-intensity intervals with periods of active recovery.
It’s this combination of different intensity levels that makes this workout so powerful.
The main advantage of this method lies in its benefits for cardiovascular health.
By giving the heart a complete workout, it helps increase its efficiency and can reduce the risk of heart disease.
In addition, this method is a revolution for endurance.
It’s a bit like climbing a staircase where each step, each interval, propels you upwards, pushing you to push your own limits.
Before you know it, you’re breaking your previous records and setting new ones.
Then, let’s not forget the burning calories. Training at high intensity is like throwing a match into a barrel of gasoline.
The combustion is rapid and intense. And even during the recovery phase, the body continues to burn calories, making this method effective for weight management.
But perhaps the most significant benefit lies in its simplicity.
No fancy equipment, no complicated movements, just you, your determination and four times four intense minutes.
This is the secret behind the endurance so envied by Nordic athletes!
Nos articles hiit
1709676965
#real #secret #Norwegian #endurance..