1235 Apalachee Parkway, Tallahassee FL •  850.942.2557

HealthNotes

Share

Save Time with High-Intensity Interval Workouts

Short, high-intensity workouts have hit their stride in the news lately. Earlier this year, the New York Times reported on research that found that just five minutes of high-intensity exercise could yield health benefits. Now, a new study, which the New York Times also reported on, has discovered that even 10 seconds of high-intensity exercise may help you get in shape. The training program, called 10-20-30, entails repeating intervals of gentle exercise (for 30 seconds), moderate exercise (for 20 seconds), and high-intensity exercise (for 10 seconds). The program was part of a study published in the Scandinavian Journal of Medicine & Science in Sports that included 160 mostly middle-aged, recreational runners. Researchers directed 132 of the runners to replace two of their three weekly workouts with 10-20-30 training and 28 of the runners to continue their existing routine. All of the runners ran a 5K race at the beginning and end of the study to measure their progress. After eight weeks, researchers found that:

  • While the group that continued their existing routine did not see any changes at the end of the study, the 10-20-30 training group had shaved an average of 38 seconds from their 5K running times. Most of the runners in the 10-20-30 group also had lower blood pressure and other markers of improved health in the end.

This workout could be a great option for those who are crunched for time, or for those who find 10 seconds of high-intensity activity easier to stomach than several minutes. If you’d like to give 10-20-30 a go, follow these basic steps:

  • Choose an activity that you can do at different speeds, like running, biking, or rowing. After warming up with some light exercise, ease into a gentle pace for the first 30 seconds—this should feel relaxed. Then, speed up to a moderate pace for 20 seconds, and end with 10 seconds at a high-intensity pace (run/bike/row like your life depends on it!).
  • If you’re trying to get in shape, do five 10-20-30 intervals in a row and then take a break by standing or walking slowly for two minutes. Repeat the five intervals one more time and then cool down with some light exercise. The whole routine lasts about 12 minutes.
  • If you’re already in good shape, add one more set of five intervals to your routine.
  • Take the next day off or exercise lightly. Don’t do two days of 10-20-30 intervals back-to-back.
  • Try to replace two of your regular weekly workouts with 10-20-30 training.

Source: New York Times

Copyright © 2017 Healthnotes, Inc. All rights reserved. www.healthnotes.com

Learn more about Healthnotes, the company.

 

Our store accepts the following credit cardsCredit Cards