The Norwegian method | Jan Hoff | TEDxTrondheim

Do you find yourself leaping from one cool fitness trend to another, trying to find the best? Then you’re probably doing it wrong, according to one of Norway’s top specialists in the field.

Dr. Jan Hoff is an exercise-physiologist from The Norwegian School of Sport Sciences and has previously been the National Team head coach for sprinters at the Norwegian Athletics Association and President of the Norwegian Alpine Ski Federation. He is currrently a professor at the Medical Faculty at NTNU and St. Olav University Hospital and has published more than 100 articles on exercise and physiology in renowned peer-reviewed journals such as the Journal of Strength and Conditioning Research and International Journal of Sports Medicine. He has been responsible for physical training of multiple Olympic and World Cup winners. Consultant for several football professionals and teams such as Celtic FC, Barcelona FC, Real Madrid FC and Rosenborg FC to name a few. Together with his colleague Professor Jan Helgerud, he has been researching the best ways to exercise for the last 30 years, and their research on high intensity interval training has been nicknamed “the Norwegian method”.

[Cloppa]

4 x 4 min intervals with 3 min active rests. Find a speed that gets your HR up to around 88% of HR max or around 20 beats lower than your HR max.
If you're at the right intensity your HR should reach the target HR in the last one or two intervals. It might not reach it in the first one or two. The rest periods should bring your HR down to around 70% of HR max. This can be a slow jog for fitter people or a walk at any pace for not so fit. Increase the speed each week by around 0.2kph or mph whichever you use, or 0.1 if 0.2 is too much. Do an easy 10 min warmup before and an easy 5 min cooldown after... Good luck.

[dianejennings]

my grandfather was born in Norway so I love all the info on the country thanks so much it warms my heart finally learning about the country god bless you

[bmp]

The active break is also critical for increasing heart chamber size. Rest should be active Zone 2. If you used inactive rest your heart would get thicker but not expand chamber volume nearly as much since the chambers cannot fill and stretch entirely at high intensity.

[MCJOHNSON]

I think my Track and field training/ American football greatly increased my fitness. Lot of sprinting and explosive work

[rikberkelmans]

What is the name of the app?
By the way, a pity that we could not see his sheets.

[Noneofyourbusiness-rqjq]

run like fuk for 4 mins walk for 4 min repeat 4 times live forever

[erlendsteren]

I dont do 4x4, but sometimes I do a 14 minute push at 84-90% of max, then cools down to 75-80% in an hour, and then goes at 85-88% for 24 minutes, then 30 minutes at ca 75%, and then 8 minutes at 85%. Is such a ride equally good training as a 4x4 at 88% ?

[drewstricklin]

Did he said three weeks of bedrest equals 30 years of aging? I must be misunderstanding that.

[michaeldwyer]

It’s Sunday afternoon and I just completed my 2nd 4x4. (My first was on Thursday).

I’ll be 48 next week and I’m hoping this does the trick haha. I have a 4 and 3 year old I want to live long ennough to see them have children.

[monafitzgerald]

Why isn't the name of the app available?

[OniAzul]

Love the talk! But I wish there was a transcript...

[And-rcyy]

4x what? How much rest? Full rest or jog?
Too little or too much rest has differing effects i.e one may effect lactate tolerance. So much more could be added to the talk but I suppose the point was to get inactive people thinking rather than aim towards athletes

[SchachKartoffel]

this elderly fella talks like hes a bit short of oxygen tho haha

[oldnatty]

I'm so tired of hearing about the norwegian method.