#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick
FoundMyFitness
High Intensity Interval Training for Improving VO2 Max and the 4x4 Protocol
Improving VO2 max and cardiorespiratory fitness can be effectively achieved through high intensity interval training (HIIT). HIIT involves short bursts of vigorous exercise, maintaining at least 80% of maximum heart rate. Studies show that even individuals meeting moderate exercise guidelines may not respond well in improving VO2 max, but when switching to HIIT, they start to see improvements. This is because high intensity signals the body to increase cardiac output, improving oxygen delivery to tissues. Longer intervals of three to five minutes at maximum intensity, like in the 4x4 protocol, have been proven effective in enhancing VO2 max. The 4x4 protocol consists of four minutes of high-intensity exercise followed by three minutes of recovery, repeated four times, making it a widely studied and successful approach for boosting VO2 max.
Remember Everything You Learn from Podcasts
