“70-year-old patients had hearts similar to those of 50-year-olds,” the researchers said.
Scandinavian countries are widely recognized for their high longevity and healthy lifestyle. Norway, for example, has one of the highest life expectancies in the world (over 82 years on average). This can be explained by a life in the great outdoors, a diet rich in local products and fatty fish or even a better balance between professional and personal life… Above all, Norwegians have the best kept secret in the Nordic countries: an express sports routine which offers the heart a real rejuvenation.
This exercise, developed and tested in Norway, can be suitable for most people, regardless of age and physical condition and can be done anywhere, including at home. It promises not only a rapid improvement in physical condition but, even more surprisingly, a real rejuvenation of heart function. In a study published on the British Medical Journal (BMJ) conducted on 1,500 men and women aged 70 to 77, researchers at the Norwegian University of Science and Technology found that practicing this exercise twice a week for 3 months improves the heart’s ability to pump blood to the point of rejuvenating the heart’s age by 20 years. “70-year-old patients had hearts similar to 50-year-olds“, specify the researchers who also noted a boost in energy, better mood and an increased ability to manage stress.
This exercise is called 4×4 and is based on a very simple high-intensity interval training (HIIT). It is broken down into 4 periods of 4 minutes of intense activity (running, cycling, stair climbing, rowing, zumba, running in the water or any effort that increases the heart rate). These four periods are interspersed with 3 minutes of active break (walking in place for example). It will therefore take you 25 minutes to complete it completely.
If you have the slightest doubt, seek the advice of a healthcare professional before starting, especially if you are not used to intense exercise or if you have a disabling pathology. Note that high-level athletes use it to prepare for their sporting competitions.
Obviously, the 4×4 method alone is not enough to maintain a healthy heart. It must be the driving force behind a broader transformation. Healthy nutrition, adequate and regular sleep, stress management and social relationships are non-negotiable factors that will maximize its effects on your heart and your longevity.
