A two-year exercise protocol totaling 5-6 hours per week included Norwegian 4x4 Interval Training (four minutes high-intensity at 95% peak heart rate, followed by three minutes recovery at 60%-75% peak heart rate, repeated four times), recovery day aerobics (20-30 minutes light aerobic exercise), endurance building (1+ hour endurance exercises plus a separate 30-minute base pace session), and strength training (twice weekly).

“what that involved was one of one Norwegian 4x4 session they actually at one point in the study just before the one year mark were doing two Norwegian 4x4 interal training sessions per week after the year they dropped it down to just one for the maintenance phase so one Norwegian 4x4 interval training session per week they did one session per week that was an hour or longer of their base pace so we could refer to that as lower to monor intensity exercise Zone 2 training but it was like a 1 hour longer base Pace session and that could be just a bu a run a walk a hike something like that and then they did another 30 minute base Pace session for week so another Zone 2 exercise training session per week”