Calling All My City People, What a rocking class today - thanks so much for your hard work and positive attitudes! How did you enjoy the 30/20/10 Method? It is a method developed by Danish researchers Gunnarsson and Bangsbo (2012) and involved moderately trained runners whom within 7 weeks improved their health profile, improved oxygen uptake, blood pressure and cholesterol levels down and drastically reduced their training times. So highly effective training in a short space of time! This is what we did in class today: 3 exercises of each 30 seconds, 20 seconds and 10 seconds, with no rest in-between. The 30 second interval we worked at 30% of our ma capacity, second set at 60%, and last set at 100% of our max capacity. The rest after one completed set was 2 mins (we then reduced that to 45 seconds). We performed 5 rounds. Research says that with HIIT (High Intensity Interval Training) our metabolic rate stays elevated for up to 38 hours after the workout, whereas with regular training methods it stays elevated for up to 20 mins after the training session (thats why you see protein shakes being imbibed in the changing rooms, as you have to get it in you within 20 mins). OK, heres the full and original report on the method (a bit OTT you might say, yes, but I didnt want to deprive you of the opportunity of reading it for yourselves): jap.physiology.org/content/jap/113/1/16.full.pdf And heres a slightly shorter write-up: acefitness.org/certifiednewsarticle/2944/have-researchers-discovered-the-ideal-hiit-formula/
Posted on: Wed, 20 Aug 2014 14:45:30 +0000
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