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Improved Health And Performance With Less Training

The new 10-20-30 training concept can improve both a person’s running performance and health, despite a significant reduction in the total amount of training. This is the conclusion of a study from University of Copenhagen researchers just published in the renowned scientific Journal of Applied of Physiology.

Over the course of seven weeks, runners were able to improve performance on a 1500-metre run by 23 seconds and almost by a minute on a 5-km run – and this despite a 50 per cent reduction in their total amount of training. These are just some of the results from a research project involving 18 moderately trained runners following the 10-20-30 training concept developed by researchers from the at the University of Copenhagen.

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.

“We were very surprised to see such an improvement in the considering that the participants have been running for several years,” says , Department of Exercise and Sport Sciences, who heads the project.

“The results show that the very has a great potential for improving health status of already trained individuals,” says .

PhD student adds that the emotional well-being of the participants also improved over the span of the project.

“We found a reduction in emotional stress when compared to control subjects continuing their normal training based on a recovery-stress questionnaire administered before and after the 7-week training period,” explains Gunnarsson.

The 10-20-30 training concept

The 10-20-30 training concept consists of a 1-km warm-up at a low intensity 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.

30 minutes is all you need

According to Professor Bangsbo, the 10-20-30 training concept is easily adapted in a busy daily schedule as the time needed for training is low. A total of 20-30 minutes including warm-up is all that is needed. Since the 10-20-30 concept deals with relative speeds and includes low speed running and 2-minute rest periods, individuals with different fitness levels and training backgrounds can perform the 10-20-30 training together.

“The training was very inspiring. I could not wait to get out and run together with the others. Today, I am running much faster than I ever thought possible,” says Katrine Dahl, one of the participants in the study.

Source

The study was supported by the Nordea-fonden, Copenhagen, Denmark, and the results are published in the Journal of Applied of Physiology.
University of Copenhagen