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#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
FoundMyFitness
How to Improve Your VO2 Max
For committed exercisers, spending about half of the exercise training time in vigorous intensity exercise, at 80% of the max heart rate or more, can lead to significant fitness gains. High intensity interval training incorporating longer intervals (2-5 minutes) with 4 intervals and rest in between can lead to substantial improvements in VO2 max. The Norwegian 4x4 interval training protocol involves 4-minute intense intervals at 85-95% of max heart rate followed by 3 minutes of recovery, repeated 4 times. Another effective protocol is the 1 minute on 1 minute off, performing intervals at the highest intensity for 1 minute followed by 1 minute recovery, repeated 5-10 times for about 25 minutes.
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