Is The 10-20-30 Interval Training Method Worth It?
If you're a runner, there's a good chance you've heard of the 10-20-30 interval running workout. It's supposed to help increase your running stamina and speed in as little as 12 minutes a day. But does it work? Finding out can help you decide if this exercise is right for you.
The Workout Routine And Its Alleged Benefits
The 10-20-30 workout is 30 seconds of jogging, 20 seconds of running, and 10 seconds of an all-out sprint. This routine is repeated four times (for a total running time of four minutes) and is then followed by a two-minute jog. The whole cycle is repeated twice (for 12 total minutes) and can be performed four times a week.
This exercise is designed to increased your stamina and speed, while decreasing your training time. It, allegedly, helps you cram a high-intensity jog in less than a quarter of an hour. To test this idea, a group of researchers in Copenhagen tested two different groups of runners, one of which did the 10-20-30 routine.
According to this study, the people who were doing the high-intensity running decreased their mileage time by 50 percent while decreasing their blood pressure and cholesterol significantly. Meanwhile, the control group stayed at the same mileage time, while also possessing the same cholesterol and blood pressure. The decreased mileage time means their speed increased.
The Critics Speak
Not everyone is convinced that the 10-20-30 routine is as successful as it claims. A writer at Scienceofrunning.com broke down a success rate in an attempt to point where he felt researchers had failed. He discusses a study that studied people running 24 km per week, who then cut the mileage in half and ran on the 10-20-30 interval period. Their time dropped from 23:06 to 22:16 in the five kilometer run.
The writer claims that the researchers missed an obvious fact: that it took people who ran a relatively easy amount of mileage and added an intensity. The intensity of the intervals didn't matter, because people were running lower levels more often. As a result, their gains were normal.
Is It Worth Trying?
The 10-20-30 interval training method is still worth trying: even its critics have tried to scare runners away from it. They simply believe that the proposed massive gains have been slightly exaggerated. However, integrating the 10-20-30 interval workout regimen into your routine should be done at a reasonable rate.
What is a reasonable rate? That depends on your personal health. For example, if you've already been jogging for a few years, it'll be easy for you to try the 10-20-30 interval. However, it's not a routine that new or out-of-shape runners should consider. The intensity is likely to be too much.
Now that you understand the 10-20-30 routine, you can talk to your doctor to see if it is right for you. And although it may not be as incredibly impressive as many people are claiming, it's still likely to add a little speed to your running or jogging. For additional information about athletic programs, contact a business such as Athletic Quickness.