10-20-30 training: Little effort to lose weight, improve health and performance E-Book
Jens Bangsbo
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- Herausgeber: BoD - Books on Demand
- Kategorie: Ratgeber
- Sprache: Englisch
- Veröffentlichungsjahr: 2024
Get started with fun and effective training - reduce your training time. Lose fat, lower blood pressure, get healthier and more fit. It is not utopia. The 10-20-30 training is a new method that has been scientific proven to more efficient than other training form. The 10-20-30 training is scientifically substantiated; everyone, beginners, trained, top-trained and patients group can now quickly and easily benefit from the method. There has in recent years been published a high number of scientific articles demonstrating the beneficial effect of 10-20-30 training. Beginners and already trained, reducing the volume of training, perform better and becomes healthier. Scientific studies have also demonstrated great value for hypertensive, asthma and diabetes patients. Many runners and cyclists find that regular interval training is too hard. 10-20-30 is far more manageable, both physically and mentally, to achieve the benefits of interval training. And it does not take many weeks of 10-20-30 training before you get an effect on both performance and health. The training takes place in rounds of 1 minute and is carried out in the order of 30-20-10. You run or cycle at low speed for 30 seconds, followed by 20 seconds of moderate speed, followed by 10 seconds of fast speed. It takes a minute and is repeated five times. Then take a 2-minute break. The book first describes how to conduct the training, what happens when you train, and the effect of the training. Furthermore, how the 10-20-30 training can be combined with other types of training, such as a mountain bike ride or a swim. Special programs are provided for hypertensive, diabetes and asthma patients, which can also be used by health care people. With this book, you will gain insight into the background of the 10-20-30 training and how to get the most out of the training. You will be given precise guidelines on, how the training can be tailored to you, whether you are a beginner, trained or patients, and how much time you have to train and what goals and ambitions you have. In addition, you will be given instructions on how to measure your progress, and see how the 10-20-30 training affects your performance health.
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About the author
Jens Bangsbo is Professor at the Department for Sports and Nutrition, University of Copenhagen, Denmark, which is the number one Sport Science department in the world. He has written over 350 scientific articles and more than 25 books about training based on his research and scientific knowledge. He is considered one of the world's leading sports scientists and renowned for his ability to transfer science to practice. He is the inventor of the 10‐20‐30 training method and has conducted a high number of scientific studies examining the effect of the 10‐20‐30 training on untrained, trained, well‐trained as well as patient groups, such as hypertensive, diabetes and asthma patients. He is former professional soccer player, FIFA instructor, UEFA pro‐license and top‐class soccer coach being assistant coach at several successful football teams such as Juventus FC, Italy, the Danish national team and Atalanta FC, Italy for the past five years.
A Danish runners now aged 67 years, who has been running for nearly thirty years:
"For me, interval training was associated with something deadly, servile and something that hurt. You know, the classic excuses and pretenses. That's why I had always avoided it in my running training". "By chance, I heard about the 10‐20‐30 training. I thought that the program was clear and gave it a try. After making 10‐20‐30 part of my training, I improved his marathon time by 40 minutes even after a three‐year break from marathon running".
“Common logic says that a man of my age should just get slower and slower because of biology. Therefore, there is only one explanation for my improved result: the use of interval training with 10‐20‐30. There is simply no other justification".
"I runs three times a week, and do 10‐20‐30 twice a week".
“I am surprised that it is over so quickly. The 10‐20‐30 training only takes about half an hour. And the sprints are almost over before they really burn. Still, I can feel that I have really used my body. I'm hooked!”.
Foreword
At our work at the Department of Sport and Nutrition at the University of Copenhagen, ranked number one university in the world within sport four years in a row, we have made many attempts to find the most effective form of training to improve performance and health. We conducted a series of studies in which experienced runners performed training with 30‐second intervals at near maximum speed followed by some minutes breaks. It turned out that this form of training was extremely effective, and that the runners improved performance over both short and long distances, despite the fact that the amount of training was significantly reduced.
However, the 30 seconds of intense exercise is though. If you only ask for 10 seconds, it is much easier, and you almost feel like you are done before you start. This is how the 10‐20‐ 30 training concept came about. It turned out that training not only improved performance, but also ‐ to our great surprise ‐ health. We have also found, that it is the most effective and inspiring training for various patients groups, such as hypertensive, diabetes and asthma patients. It is now a commonly used training method and with this book, I will like to provide you with clear guidelines for how to conduct the training. You can easily and safely get started with the 10‐20‐30 training, whether you want to run or cycle.
Have a nice 10‐20‐30 training.
Jens Bangsbo
Content
Introduction
How to do 10-20-30 training
What is 10‐20‐30 training?
To get started
Warm‐up
Keep track of time
How should I fell during the 10‐20‐30 training
Measuring heart rate during 10‐20‐30 training
How to determine maximum heart rate
10‐20‐30 training feels easier
10‐20‐30 training brings you together
What do I do if I get injured?
Need to recover
Synopsis
Effect of 10-20-30 training
10‐20‐30 training does increase maximum oxygen uptake
10‐20‐30 training does increase performance
Measure your improvements
Measure resting heart rate
10‐20‐30 training does lower blood pressure
Measure blood pressure
10‐20‐30 training does reduce blood cholesterol
Synopsis
Beginner
Programme for beginner – once a week
Programme for beginner – twice a week
Trained
Programme for trained – twice a week
Programmes for trained – three times a week
Diabetes patients
10‐20‐30 training of diabetes patients
Effect of 10‐20‐30 training on long‐term blood glucose of diabetes patients
Effect of 10‐20‐30 training on body composition of diabetes patients
Effect of 10‐20‐30 training on maximum oxygen uptake and performance of diabetes patients
Perspectives for diabetes patients
10‐20‐30 training programme for diabetes patients
Hypertensive
10‐20‐30 training of hypertensive
Effect of 10‐20‐30 training on blood pressure for hypertensive
Effect of 10‐20‐30 training on maximum oxygen uptake and performance of hypertensive
Perspectives of 10‐20‐30 training for hypertensive
10‐20‐30 training programme for hypertensive
Asthma patients
10‐20‐30 training of asthma patients
Effect of 10‐20‐30 training and diet on asthma control and quality of life for asthma patients
Effect of 10‐20‐30 training and diet on body composition in asthma patients
Effect of 10‐20‐30 training and diet on maximum oxygen uptake and performance of asthma patients
Perspectives of 10‐20‐30 training for asthma patients
10‐20‐30 training programme for asthma patients
Introduction
In the first scientific study with the 10‐20‐30 training, recreational runners did not only improve their performance, despite a 50%‐reduction in training volume, they also surprisingly decreased their blood pressure and got a better blood fat profile. Since then a number of studies with the 10‐20‐30 training have been carried out also with previous sedentary people confirming that the training is very effective. Actually in a brand new study it was shown that the improvements with the 10‐20‐30 training where the participant only did 80% of maximal effort during the 10‐second intervals, were as great as when the 10‐second intervals were done maximally. In recent years, the 10‐20‐30 method has also been applied to various patient groups, such as hypertensive, diabetes and asthma patients. The results have been amazing. Despite the limited training time and volume, they improved health significantly and reduced the problems with the disease. Importantly, the patients did not face any problems in conducting the training and continued the training after the projects were completed. The training is performed in a short time and is very time efficient, which makes it feasible even for busy people. The training can be done running or cycling individually or in groups.
This book describes how to conduct the 10‐20‐30 training and the many positive effects of the training. Also how you can measure your progress. It provides a series of customized programmes, whether you are beginner, have many years of training experience or are hypertensive, have diabetes or asthma. The 10‐20‐30 training is simple to conduct whether it is home, outside, in a fitness center or in a hospital setting, and all can improve.
What is 10-20-30 training?
10‐20‐30 training is a form of training, where exercise intensity, i.e. running speed or loading/pedaling frequency on a bike, is often changed. It is performed in the order 30‐20‐ 10. Low intensity for 30 seconds, followed by 20 seconds at a moderate pace, and then 10 seconds with high intensity. This takes a minute and is repeated five times. Then a 1‐4‐ minute break. Such 5‐minute periods are performed 1‐4 times in a training session.
Figure 1 shows an example of the running speed (km per hour) measured with GPS during a 10‐20‐30 training for a runner, who conducted two 5‐minute periods. His top speed was 18 km per hour. As it turns out, the speed of the last sprint was significantly lower as he had become tired.
Figure 1. Running speed during 10‐20‐30 training for a runner.
The cycle training can be performed on a bike at home or at a fitness center. Figure 2B shows an example of the loading of a person conducting 10‐20‐30 training on a cycle. The cycle 10‐20‐30 training can also be conducted outside, you just need to find a route without obstacles, such as traffic lights. A possibility is to select a route with a hill. Then, for the 10 seconds you are biking up the hill, turning and relaxing when going down the hill and further on a flat part, then turning around after 30 seconds and then the 20 seconds with moderate speed at the flat part before a new 10‐second interval uphill.
Figure 2. Heart rate (A) and power output (B) during a 10‐20‐30 cycle training session.
To get started
The first time you conduct 10‐20‐30 training start slowly. You may walk or cycle without load during the 30 seconds. Do not perform maximally during the final 10 seconds, but rather increase the intensity moderately. Perform one or two five‐minute blocks and have a longer break than the suggested 2 minutes between repetitions. If you are running, it is an advantage, if you the first times are running back and forth on the same route. That is, after the first round with 30 seconds of slow running, 20 seconds of normal running and 10 seconds faster running, turn around and start with a new round of 30 seconds slow running, 20 seconds of normal running and 10 seconds faster run, the opposite way. This allows you to see you running distance in each 1‐minute period, and you get a sense of what speeds that are optimal for you. Do not be alarmed, if you stay breathless by the workout. Even though the 10‐second high intensity does not sound of much, it will feel strenuous in the beginning, but you will quickly get used to it. It is preferable to conduct the training with somebody else, so you can share your experiences and, in time, you may push each other during training.
When you have get used to the 10‐20‐30 training, you should increase the intensity during the 10‐second periods. Do not feel though completely exhausted after the 10 seconds, and if you have not recovered before the next 10‐second period, you need to reduce the intensity during the 20 seconds of moderate intensity.
As you become more experienced, you can increase the number of 5‐minute periods to three and later four times in a training session (see programs later).
Warm-up
Training should always be started with a 5‐minute warm‐up period. The first 2 minutes it may be jogging or cycling without loading, then, the next 3 minutes with a slightly higher running speed or loading on the bike.
Keep track of time
With the specially developed 10‐20‐30 app (Løb ‐10‐20‐30 – Apps i Google Play) you get a tool to keep track of when you need to change tempo. The app can be set to the desired number of intervals, and then it controls with sound or vibration, when is the time to switch between the different intensities. Alternatively, you may just use a watch.
“It's surprisingly easy to hit the right times. I count to eight at my own slow pace when I sprints and it fits just right. In the beginning, I tended to ask for a little too long, but now I have modified”. Man aged 46 years.
