How to Get Fit and Also Have Fun

We’ve all heard the saying that time flies when you’re having fun. But can this be applied to exercise – especially intense exercise?

Researchers in Denmark began looking into this conundrum, and in the process, developed a new approach to high-intensity interval workouts that could appeal to even to those of us who don’t like to push ourselves during exercise.

High-intensity exercise—usually in the form of short bursts of very arduous intervals interspersed with rest—has been shown to make you fitter, faster and healthier. But its main drawback is that many people don’t like them doing it.

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Researchers at the University of Copenhagen wanted to create a fun workout that could be employed by everyone, from the non-experienced to the elite athlete. After some trial and error, they came up with a routine and named it 10-20-30 training.

Here’s how it works:

1. Run, ride a bike or even row on a rowing machine gently for 30 seconds.
2. Accelerate to a moderate pace for 20 seconds.
3. Sprint as hard as you can for 10 seconds.
4. Repeat.

Technically, it should be called 30-20-10 training, but that is not as catchy.

What works about the program is it’s easy to remember, and low-tech—requiring no gym membership, heart rate monitor, or flow chart, as some interval programs demand. You don’t even need a stopwatch to monitor the 30-, 20-, and 10-second time changes. You can count to yourself, which seems to make the intervals pass quickly.

The best part of it: the grueling, all-out portion only lasts for 10 seconds, which is far more manageable for most of us than 30 seconds or 4 minutes.

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And the program works, too. The scientists found 132 mostly middle-aged, recreational runners who agreed to substitute 10-20-30 training for two of their usual weekly workouts. After eight weeks, almost all of the runners in the 10-20-30 group were still following the program. And when they ran their 5Ks, they had shaved an average of 38 seconds from their times. Most also had lower blood pressure and other markers of improved health.

If you want to try 10-20-30 training, it’s recommended you start by replacing one or two of your normal weekly workouts with a 10-20-30 session.

Warm up with an easy jog (or pedaling or rowing), then ease into the intervals. The 30-second portion should feel relaxed; the next 20 seconds moderately hard; and the final 10 seconds a full gallop.

Do five of the 10-20-30 intervals in a row without pause, then rest for two minutes by standing or very slowly walking about. Repeat the five consecutive intervals one more time, cool down, and you are done. The whole session, minus warm-up and cool-down, will have lasted 12 minutes.

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If you are already in good shape, you can add another set of the five uninterrupted intervals.

Rest the next day, or very lightly exercise; don’t do two of the intense interval sessions in a row. Although a smaller percentage of runners in the 10-20-30 group sustained injuries, slow progress is still recommended.

Curated Article and Photo Credit from The New York Times