Certain kinds of "reduced volume" training may actually be more effective than lengthy, super-rigorous workouts. Get-Fit Guy has the details.
In a recent Get-Fit Guy episode, I asked the question “Is Running Bad For You?” One topic that I brought up was that some running is good, while too much may be bad. A recent study just published in the Journal of Applied of Physiology delved more deeply into this exact concept.
Over 7 weeks, runners in the study improved performance on a 1500m run by 23 seconds and improved performance on a 5K by almost by a minute - despite a 50 percent reduction in their total volume of training. The runners also experienced a significant decrease in blood pressure and cholesterol levels.
So what type of “reduced volume” training were the runners doing? They were using something called the 10-20-30 training concept. This regimen consisted of a 1k warm-up at a low intensity, followed by 3-4 intervals of 5 minutes of running with 2 minutes of rest after each 5-minute effort. The 5-minute intervals were divided into 5 consecutive 1-minute intervals of 30, 20, and 10 seconds of running at a low, moderate, and near maximal intensity.
If you do the math, that’s a quick 25-30 minute session that just about anybody can do, whether on a treadmill or outdoors – and it appears to be just as good as training more!
If you have questions about whether less exercise is better than more, then ask away at the Get-Fit Guy Facebook page.
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