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Over the course of seven weeks, runners were able to improveperformance on a 1500-metre run by 23 seconds and almost by aminute on a 5-km run -- and this despite a 50 per cent reduction intheir total amount of training. These are just some of the resultsfrom a research project involving 18 moderately trained runnersfollowing the 10-20-30 training concept developed by researchersfrom the Department of Exercise and Sport Sciences at theUniversity of Copenhagen. In addition to enhancing running performance, the runners from theproject also had a significant decrease in blood pressure and areduction in cholesterol in the blood. "We were very surprised to see such an improvement in thehealth profile considering that the participants have been runningfor several years," says Professor Jens Bangsbo, Department ofExercise and Sport Sciences, who heads the project. "The results show that the very intense training has a greatpotential for improving health status of already trainedindividuals," says Professor Bangsbo. PhD student Thomas Gunnarsson adds that the emotional well-being ofthe participants also improved over the span of the project. "We found a reduction in emotional stress when compared tocontrol subjects continuing their normal training based on arecovery-stress questionnaire administered before and after the7-week training period," explains Gunnarsson. The 10-20-30 training concept The 10-20-30 training concept consists of a 1-km warm-up at a lowintensity followed by 3-4 blocks of 5 minutes running interspersedby 2 minutes of rest. Each block consists of 5 consecutive 1-minuteintervals divided into 30, 20 and 10 seconds of running at a low,moderate and near maximal intensity, respectively. 30 minutes is all you need According to Professor Bangsbo, the 10-20-30 training concept iseasily adapted in a busy daily schedule as the time needed fortraining is low. A total of 20-30 minutes including warm-up is allthat is needed. Since the 10-20-30 concept deals with relativespeeds and includes low speed running and 2-minute rest periods,individuals with different fitness levels and training backgroundscan perform the 10-20-30 training together. "The training was very inspiring. I could not wait to get outand run together with the others. Today, I am running much fasterthan I ever thought possible," says Katrine Dahl, one of theparticipants in the study. I am an expert from nbf-powercable.com, while we provides the quality product, such as Combustion-retardant Wire & Cable , Power Cable Manufacturer, high voltage cable,and more.
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