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Exercise Plan Boosts Health in Less Time

Tuesday, 05 June 2012 01:01 PM

How can you get them maximum health benefits from exercise in the least amount of time? New research has found a new program – known as the 10-20-30 training concept -- can improve both a person's athletic performance and overall health, despite a significant reduction in the total amount of exercise.
The University of Copenhagen study, published in the Journal of Applied of Physiology, found the training program requires just 20-30 minutes of intense daily exercise, but can significantly lower blood pressure, cholesterol and stress in as little as two months.
Lead researcher Jens Bangsbo noted the training program developed by the university’s Department of Exercise and Sport Sciences isn’t for everyone because of its high level of intensity. But it can significantly boost the health and performance of individuals who are already working out.
"We were very surprised to see such an improvement in the health profile considering that the participants have been running for several years," Bangsbo said. "The results show that the very intense training has a great potential for improving health status of already trained individuals."
The 10-20-30 training concept consists of a slow warm-up at a low intensity, followed by three to four blocks of five minutes of running interspersed by two minutes of rest. Each five-minute block of exercise involves five one-minute intervals -- divided into 30, 20 and 10 seconds -- of running at a low, moderate and near maximal intensity, respectively.
Bangsbo said the 10-20-30 training concept is ideal for people with busy daily schedules because it requires just 20-30 minutes of exercise a day, including warm-up.
In addition to the health benefits the researchers noted, the training program also enhanced the performance of the 18 study participants. Over the course of seven weeks, runners were able to shave an average of 23 seconds from a 1,500-meter run.

© HealthDay

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A new '10-20-30' workout program hikes athletes' health, performance in less time.
Tuesday, 05 June 2012 01:01 PM
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