You May Also Like

How to get over secondhand heartbreak

#OurVoteCounts: Why we need to make our voices heard

What’s your dosha? Take our quiz to find out

Why Gwyneth Paltrow’s on board with the #nomakeup movement

This Instagram star just confirmed the smoke and mirrors of #fitspo

My wellness hangover: How “empowering” memes bummed me out

Interval training, redefined


(Photo: Q.Equinox.com)

 

By Lee Walker Helland for Q.Equinox.com

It is a truth universally acknowledged (or at least among the exercise elite) that interval training maximizes your exercise minutes. We know it delivers an elevated calorie burn, increases your overall fitness level, and, according to some studies, may improve athletic performance.

But since the proliferation of Tabata intervals (popularized by Dr. Izumi Tabata’s research that outlined a 4-minute routine: 20 seconds of maximal effort followed by a 10-second recovery, repeated 8 times), science hadn’t delved into the nitty gritty of the actual interval protocol—until now.

We’d like to introduce you to 10-20-30. In a recent study from the University of Copenhagen, runners who were coached on the new training concept (developed by the school’s department of Exercise and Sport Sciences) for seven weeks improved their 5k times by a full minute and cut their training by 50 percent. They also saw significant decreases in blood pressure and cholesterol and improvements in emotional stress.

10-20-30 structures training sessions with short bursts of exertion. Following a 5-minute warm-up (subjects in the Copenhagen study jogged one kilometer), you do five sets of intervals in one-minute blocks. Here’s how it works…

More reading from Q.Equinox.com

How to master the art of urban gardening
Cherries: A flavorful, summery superfood