Brady Holmer

So we could refer to that as low to moderate intensity exercise, zone two training.

But it was like a one hour longer base pace session.

And that could be just a bike, a run, a walk, a hike, something like that.

And then they did another 30 minute base pace session per week.

So another zone two exercise training session per week.

They also did a very light recovery day after all of their interval training sessions.

So the day after their Norwegian 4x4, they did a light active recovery day.

And then they did two resistance training exercise sessions per week.

So they were doing four aerobic training sessions, two resistance exercise training sessions for the protocol.

And again, they scaled up to that.

So this wasn't, we're doing a four by four all at once, but they progressively, you know, added that for the first year.

By the end of the second year, they were maintaining that.

So they, you know, for two years did about five to six hours of exercise.

And like you mentioned, they reversed their certain aspects of their cardiovascular structure by, you know, an estimated 20 years, which is pretty astounding.

So yeah, not an easy protocol, but certainly not something like a high level elite endurance athlete is doing.

So it's something that everybody I think could do.

And these were people who were 50, 60 years

It would be cool to see a follow-up study.

It would also just be cool to see if they didn't, say they didn't maintain that training, they just totally stopped, how long those benefits kind of lasted.

I think that would be interesting too.