Sunday, September 20, 2015

10-20-30 interval training?

From "A Way to Get Fit and Also Have Fun By Gretchen Reynolds July 29, 2015" in the NY Times blogs:
“We wanted to create a workout that could be employed by everyone, from the nonexperienced person to the elite athlete,” Dr. Bangsbo said.

After some trial and error, they came up with a candidate routine and named it 10-20-30 training.

It has become my favorite interval program.

The short version is, this is a routine you're more likely to stick with, probably because it's less grueling; it's as beneficial or more so than tougher regimes. Here's a summary of the steps involved:
  1. warm up
  2. 30 seconds of relaxed movement
  3. 20 seconds of moderate exercise
  4. 10 seconds of maximum effort
  5. repeat steps 2-4 for a total of five cycles (elapsed time 5 minutes)
  6. rest 2 minutes
  7. repeat step 5 (i.e., another 5 minutes)
  8. cool down
As you can see, it's warm-up, 12 minutes, cool-down. The article has a link to a journal article where the aforementioned Dr. Bangsbo is an author: The 10-20-30 training concept improves performance and health profile in moderately trained runners.
J Appl Physiol (1985). 2012 Jul;113(1):16-24. doi: 10.1152/japplphysiol.00334.2012. Epub 2012 May 3.

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