00:00:00
Everyone's obsessed with steps. I need
00:00:02
to get my 10,000 steps in, my 10,000
00:00:03
steps. But I think we need to change the
00:00:05
10,000 steps to at least 10 minutes of
00:00:08
vigorous intensity exercise. You could
00:00:10
do 10 minutes of any type of exercise
00:00:12
that's really going to get your heart
00:00:14
rate up and it's going to be so much
00:00:15
better. For the several million people
00:00:17
that are listening right now, if you had
00:00:18
to prescribe them all something to do
00:00:21
and it was the minimum they had to do,
00:00:25
tell me what exactly the workout would
00:00:27
look like and how frequent it would be
00:00:28
on a weekly basis.
00:00:29
I would say the Norwegian 4x4 is the
00:00:32
gold standard.
00:00:33
Specifically how I do that, I do my warm
00:00:35
up and then I do four minutes of hard
00:00:38
exercise. I take a break and the
00:00:41
exercise I'm doing in those four minutes
00:00:42
can be
00:00:43
assault bike. You can do a rowing
00:00:45
machine. You could do a stationary
00:00:48
cycling machine as well.
00:00:49
Could I run?
00:00:51
You can. I think it's better on on doing
00:00:55
like maybe a bike or a salt bike or
00:00:57
something. And you are going as hard as
00:00:58
you can for that four minutes and
00:00:59
maintain within that four minutes. So,
00:01:02
it's not an allout or it's far from all
00:01:03
out, right? But you're not really having
00:01:05
a conversation while you're doing it.
00:01:07
And then the four minutes of recovery,
00:01:09
you're if you're running, you kind of go
00:01:10
down to walking. If you're on the rowing
00:01:13
machine or the assault bike, you're just
00:01:15
going very slow. And you're letting your
00:01:17
heart rate come down. You're letting
00:01:19
your muscles kind of recover. And you're
00:01:20
doing that four times. It's not easy.
00:01:24
You can't just start doing it
00:01:26
right out the gate. You want to kind of
00:01:27
work your way up that, but then work
00:01:28
your way up as you as you do it one
00:01:31
week, two week, you know, a month later,
00:01:32
two months later. That being part of an
00:01:34
exercise protocol was shown to reverse
00:01:37
the structural changes that occur with
00:01:40
age in the heart by 20 years.
