10-20-30 (Or 30-20-10) Interval Training
Three out of three formidable German women suggest you do 10-20-30's
So, what starts off slowly, then gets more uncomfortable, then downright painful, then proceeds to repeat itself over and over and over 'til you want to puke?
Why yes, it's a Cranky Fitness blog post!
But this also describes the exercise I love to hate, high intensity interval training, or HIIT. And there's a newish variation, getting all kinds of rave reviews of late, called the "10-20-30."
Curious about the why's, how's, when's, whether's, and whatevers? Let's check out this puppy out.
What is a 10-20-30?
Here's how it goes:
1. First you warm up.
2. Then you jog for 30 seconds, at a leisurely 30% of maximal intensity. Then you go 20 seconds at "training pace" of about 60% of your maximum. Then finally, you crank it up and bust your ass and go all out, over 90% of maximum, for 10 seconds. Repeat this minute-long cycle continuously 5 times.
That's "one." (Even though it's really five).
3. Then, you go back to nice slow jogging for two minutes (120 lovely recovery seconds).
4. Repeat the above series 3 more times.
(And you don't have to start with 4 sets, you can work up to that many over time).
So to review: 4 x (5 x (30/20/10)) + 120) = You Are Done.
Note: these should really be called 30-20-10's, right, since that's the order you go in? Whatever.
Why are people so excited about 10-20-30's?
This protocol came from a study out of Copenhagen that took "moderately trained...
Source: Cranky Fitness - Category: Consumer Health News Authors: Crabby McSlacker Source Type: blogs
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