Stories
One Exercise for 20 Years of Heart Health: Doctor Explains Norwegian 4x4 Workout
N
News18•30-09-2026, 21:03
One Exercise for 20 Years of Heart Health: Doctor Explains Norwegian 4x4 Workout
- •Rising heart problems in youth are linked to lifestyle changes, prolonged sitting, and lack of exercise.
- •Dr. Sudhakar of Simhadri Hospital, Visakhapatnam, recommends the Norwegian 4x4 workout, a HIIT cardio exercise.
- •The workout involves 4 minutes of high-intensity exercise (80-90% max heart rate) followed by 4 minutes of rest, repeated four times.
- •A study in Japan with 20,000 people showed this exercise significantly benefits heart health, keeping the heart young for 20 years.
- •Individuals with heart conditions or those new to exercise should consult a doctor before starting this high-intensity regimen.
Key Questions Answered
The Norwegian 4x4 workout is a high-intensity interval training (HIIT) cardio exercise that involves 4 minutes of intense running or cardio—where your heart rate reaches 80-90 percent of its maximum—followed by 4 minutes of slow walking for recovery, repeated for a total of four cycles.
Beginners who are not accustomed to exercising should start with shorter durations and gradually build up their strength. They should initially perform it once a week, and increase it to twice a week once their body adjusts.
Doctors state that modern heart-related problems among young people are primarily caused by changing lifestyles, prolonged sitting, lack of exercise, and improper diet.
