The most effective way to intensify your Pilates workout just got better – it’s now fun! Hard to believe but true!
This new discovery by Danish researchers is marvelous – who would have thought that intense exercise can be pleasant! You must read this! Then try it! I just did and it really works!
A Way to Get Fit and Also Have Fun
Can exercise that is intense also be fun?
Researchers in Denmark recently began delving into that issue and in the process developed a new approach to intense interval training that could appeal even to those of us who, until now, have been disinclined to push ourselves during exercise.
High-intensity exercise, usually in the form of short bursts of very arduous intervals interspersed with rest, has much to recommend it. Many studies have shown that even a few minutes of these intervals can substantially improve health and cardiovascular fitness.
But high-intensity interval workouts have a drawback that is seldom acknowledged. Many people don’t like them and soon abandon the program….
[Researchers] began to wonder if there might be more practical and palatable approaches to high-intensity interval training.“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 essentials of 10-20-30 training are simple. Run, ride or perhaps row on a rowing machine gently for 30 seconds, accelerate to a moderate pace for 20 seconds, then sprint as hard as you can for 10 seconds. (It should be called 30-20-10 training, obviously, but that is not as catchy.) Repeat.
The enticements of this particular program are many. It is easy to remember and low-tech, requiring no gym membership, heart rate monitor, or flow chart, as some complicated interval programs seem to demand. You don’t even need a stopwatch to monitor the 30-, 20-, and 10-second time changes. You can, like me, count to yourself, which seems to make the intervals pass quickly.
Perhaps best of all, the grueling, all-out portion of the workout lasts for only 10 seconds, which is far more manageable for most of us than 30 seconds or 4 minutes.
But of course the program must be effective if scientists are to recommend it. So for a study published in December in The Scandinavian Journal of Medicine & Science in Sports, Dr. Bangsbo and his colleagues set out to test the routine with a large group of average exercisers….
Approaching running clubs throughout Denmark, the scientists found 132 mostly middle-aged, recreational runners who agreed to substitute 10-20-30 training for two of their usual weekly workouts….
After eight weeks, almost all of the runners in the 10-20-30 group were still following the program. And when they repeated their 5K runs, they had shaved an average of 38 seconds from their times. Most also had lower blood pressure and other markers of improved health.There were no changes among the runners in the control group….
“The running clubs in our study reported much improved social interactions between members” during the workouts, Dr. Bangsbo said, because when the fastest runners turned around after each set of five 10-20-30 sprints, as most did, they found themselves following the slower runners, who had the satisfaction of being in the lead, at least for the moment.You can undertake the program solo, too, or, as I have, with dogs. They are likely to be enthusiasts. This is how they always have run.
If you wish to try 10-20-30 training, Dr. Bangsbo recommends starting by replacing one or two of your normal weekly workouts with a 10-20-30 session….
If you are already in fine shape, Dr. Bangsbo said, add another set of the five uninterrupted intervals….