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Norwegian Researchers Propose Updated Exercise Guidelines Based on High-Intensity Activity Studies

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Researchers Advocate for a Shift in Exercise Guidelines: Prioritizing Intensity Over Duration

A group of researchers from the Norwegian University of Science and Technology (NTNU) and its Cardiac Exercise Research Group (CERG) are calling for official exercise recommendations to be updated. They propose a greater emphasis on intensity rather than duration, citing research from the past two decades.

Current health authority recommendations in Norway advise 2.5 to 5 hours of exercise per week. The researchers are urging authorities to revise these guidelines to prioritize high-intensity activity.

The Research Basis for High-Intensity Exercise

The researchers' position is based on multiple studies. A 2006 CERG study analyzed health data from 60,000 people and found that good cardiovascular fitness is associated with a 40 to 50 percent reduced risk of over 30 lifestyle diseases and premature death. Subsequent large-scale studies have reported similar findings.

Cardiovascular fitness is described by the researchers as a key indicator of current and future health.

Defining the New High-Intensity Regimen

The proposed exercise model involves specific parameters:

  • Duration and Frequency: 30 minutes of high-intensity exercise per week, spread over two to four days.
  • Intensity Level: Exercise should be intense enough to cause breathlessness, making it difficult to speak in full sentences. This corresponds to reaching approximately 85 percent of an individual's maximum heart rate.
  • Exercise Methods: Interval training is cited as an effective method. Examples include 4x4 intervals or Tabata-style workouts.
  • Rationale for Frequency: Spreading sessions across multiple days helps maintain acute effects on blood pressure and blood sugar regulation, which can last 24 to 48 hours after a workout.

Introducing the Activity Quotient (AQ)

The research group has developed a new metric called the Activity Quotient (AQ) to quantify exercise based on heart rate intensity rather than duration or step count.

The algorithm was developed using data from population studies in five countries and is measured via the Mia Health app.

A study published in Progress in Cardiovascular Diseases in 2025, involving over 500,000 participants, reported a correlation between higher AQ scores, increased cardiovascular fitness, and better health outcomes.

Achieving 25 AQ points per week is associated with a significantly reduced risk of lifestyle-related diseases, with optimal effects observed at 100 AQ points or higher.

Additional Research Context

  • Brain Health: Large studies indicate exercise has positive effects on brain function. Research co-authored by Atefe R. Tari on this topic was among The Lancet's most-read articles in 2025.
  • Strength Training: The researchers state that strength training is important, especially for middle-aged and older adults, though research on its effect on lifespan is still developing.
  • Publication: Researchers Ulrik Wisløff and Atefe R. Tari have authored a book, Mikrotrening, which reviews evidence for the benefits of short, high-intensity activity.

Researcher Statements and Policy Advocacy

The researchers have made several statements regarding the implementation of their proposals.

Ulrik Wisløff stated that "the biggest reported challenge regarding exercise is lack of time," but that "with intense, short workouts, this is no longer a valid excuse."

He suggested that implementing population-wide measures based on this research could save Norway significant healthcare costs. Wisløff proposed that such a public health initiative should be cross-party and cited Norway's collection of high-quality health data over decades as an advantage for evaluating its results.