|
|
The New 10-20-30 Concept For Runner
In a new study conducted by
researchers at the University of
Copenhagen, recently published in
the Journal of Applied Physiology,
runners saw a notable increase in speed,
stamina and performance after adopting a
new 10-20-30 training method.
The new training concept consists of
a 1-km warm-up at a low
intensityy followed by 3-4 blocks of
5 minutes
running interspersed by 2 minutes of
rest. Each block consists of 5
consecutive 1-minute intervals divided
into 30, 20 and 10 seconds of running at
a low, moderate and near maximal
intensity, respectively.
For observation, 18 moderately
trained volunteer runners were put on
the training method. Over the course of
seven weeks, they were able to improve
performance on a 1500-metre run by 23
seconds and almost by a minute on a 5-km
run - despite a 50 per cent reduction in
their total amount of training. The
intensive training program has the feel
of a full hour and 30 minute workout
with the added benefit of being able to
fit it into a busy work schedule.
In another study, at the end of the
four weeks of higher-intensity training,
runners improved their running velocity
at a blood-lactate level of 2 mmol/litre
(roughly marathon pace) from 3.99 to
4.66 metres per second (eg, from 6:43 to
5:45 per mile)! They also increased
their speed at 4 mmol/litre
(approximately 15K pace) from 4.58 to
4.89 metres per second (5:51 to 5:29 per
mile). Total distance covered during a
very rugged incremental treadmill test
also rose from 4.59 to 4.82 kilometres.
Overall, the changes amounted to
improvements in performance of from 5 to
17 per cent.
In addition to enhancing running
performance, the runners from the
project also had a significant decrease
in
blood pressure and a reduction in
cholesterol in the blood. There was
an improvement in the
emotional well-being of the
participants.
Before You Begin, Remember:
-
 Check with your health care
provider before starting an
exercise program.
-
Don’t forget to warm up with at
least five minutes of low intensity
walking or
jogging.
-
Always check your blood glucose
before and after exercise to make
sure you are in a safe zone.
-
Start at a pace that you can
handle and that is enjoyable. If you
don’t enjoy what you’re doing,
you’ll have a much harder time
sticking with it.
-
You might start with relatively
short bursts at your maximum
capacity (that’s where you would
feel winded)—say, for 30 seconds,
and then drop to 50% of this for the
next 90 seconds. (This is the
recovery period).
-
You might begin by repeating
this sequence for 15 minutes and
work your way up to doing it for 30
minutes to an hour.
Performing a short surge in
exercise, followed by a period of rest –
then repeating.
Positives:
-
Hormones work in your favor
-
Your body continues to
burn fat and build muscle long
after your workout.
-
Pushing your body to its maximum
ability, not beyond it.
-
Testosterone and
growth hormone increase. Being
the master hormone, HGH affects
virtually all areas of the body
influencing the growth of cells,
bones, muscles and organs. When
deficient in growth hormone our
symptoms include
loss of muscle, decreased
energy, an increase in
fat, diminished sexual drive, a
greater risk of
cardiovascular disease and a
lower life expectancy. In other
words, the symptoms we call
aging.
-
Dated 04 June 2012
Related Links
|
|
|
|
|
