2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Danish scientists have proposed a tactic for runners based on the mechanism of interval training. You can improve your speed and mood by reducing your daily workout to 30 minutes. How to do it correctly, read this article.
This concept is best suited for those preparing for a 5K run. But in general, the technique is applicable for everyone who includes short runs in their workouts.
was short-lived, but the results show that within a week runners improved their performance at distances of 1, 5 and 5 km with a workout lasting only 30 minutes.
This is essentially a variation on interval training.
Each minute is divided into three parts:
- 30 seconds of running at low speed;
- 20 seconds of running at medium speed;
- 10 seconds of running at maximum speed.
According to this scheme, you should run for 5 minutes, and then take a two-minute break (for a step or light jogging).
In one workout, you can complete 3-4 blocks of 5 minutes of interval jogging and 2 minutes of rest.
Looks pretty straightforward, doesn't it? And it takes a little time. Plus, this approach is suitable for runners with any training, as it only offers a ratio of speeds - choose those that are more comfortable for you personally.
In addition to increasing performance, the experiment also showed reductions in cholesterol levels and systolic blood pressure, which were not seen in control group runners who continued their regular training.
Importantly, the participants in the experiment noticed an uplift. It's easy to believe, because you only have to run at high speed here for 10 seconds. Try it!
The 10-20-30 Running Concept Can Increase Performance in Less Time
Recommended:
What are ventilators, who needs them and why they are in short supply
The ventilator pumps air into the lungs and removes carbon dioxide from them. Thus, he "breathes" for the patient, while he is struggling with illness or injury
From abuse to ageism: a short vocabulary for understanding what activists want
We found out what the word "ageism" means and what other types of discrimination there are, as well as how mensplacing differs from menspreading
What to see in Moscow if time is short: a short guide to interesting places
Find out what to see in Moscow, if not a lot of time: from classic sights to gastronomic markets and museums of contemporary art
The legendary Super Mario Run is coming to Android
Nintendo put Super Mario Run on Google Play the day before its release. It is not yet possible to download the game from the store. But APKMirror already has installation files
Short course of short course for men: how and with what to wear shorts
Many men are embarrassed to wear shorts outside, even in the heat of the day. Others are not shy, but at the same time they look … well, not very much. Let's talk about shorts in a men's wardrobe, how to wear them, what to wear with and what can happen if the choice was made incorrectly.