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Fitness
Fitness: The 10-20-30 routine packs the same punch as longer workouts
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Adding a couple of these workouts to your regular workout routine will offer variety and a noticeable boost in fitness and performance.
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If your ideal workout is short and sweet, give the 10-20-30 routine a try. This unique form of interval training features 30 seconds at an easy pace, 20 seconds at a moderate pace and 10 seconds all out. Repeat each one-minute bout five times and each five-minute block two to four times, resting for one to four minutes between each block. Total time exercising is 10 to 20 minutes depending on how many times the five-minute block is repeated.
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What kind of results can you expect from 20 minutes spent alternating between three different exercise intensities? When it comes to health and fitness benefits, the 10-20-30 workout not only rivals most steady-state workouts, it does it in less time, according to a review in the European Journal of Sports Science.
“The 10-20-30 training is a new training modality, which has greater benefits than aerobic moderate-intensity training and is a more time-efficient way to improve performance and health even in trained people,” said the authors of the review, who hail from the Department of Nutrition, Exercise and Sports at the University of Copenhagen.
How does a 20-minute workout pack the same punch as one that is two or three times longer? The difference probably lies in the repeated bursts of high-intensity exercise. Pushing your physical limits to their max, even if it’s for seconds rather than minutes, raises the heart rate into a zone rarely reached during steady-state workouts.
How hard do you need to work? One of the first studies of the 10-20-30 workout was done with runners who boosted their heart rate to 90 per cent of their max effort during the 10-second sprints. Technically, that works out to 50 seconds at peak intensity over the course of each five-minute block. In practice, however, the heart stays elevated as the exerciser transitions to the easy interval, which results in the heart working in overdrive for about two minutes of each five-minute block. That’s enough effort to reap all the health and fitness benefits of a moderate intensity workout in half the time.
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That original study featured 12 male and six female runners 22-44 years of age who were running about 30 kilometres a week. At the request of the researchers, they gave up their regular routine for a 10-20-30 workout performed three times a week. Starting with three five-minute blocks for the first four weeks, an additional five-minute block was added for the final four weeks of the study. After eight weeks, the runners had improved their aerobic fitness (VO2 max) by four per cent despite cutting their training in half (13 km in the first weeks and 16 km in the final weeks). Similar results were recorded in a group of older runners (mean age of 49) and in cyclists who boosted their VO2 max by eight per cent and performance by 17 per cent after six weeks of doing 10-20-30 workouts.
It’s not just athletic performance that improved. Some studies reported a drop in blood pressure and body fat and a gain of muscle mass. Those results weren’t just in healthy exercisers. Type 2 diabetics, hypertensive patients and asthma sufferers also gained health and fitness benefits from 10-20-30 workouts.
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If all this seems too good to be true, keep in mind that to achieve the results reported in the studies you need to spend 10 seconds of every minute at peak effort. Participants in most of the studies reached 90 per cent of their maximum heart rate (220 beats per minute minus your age) during that brief but intense burst of activity. There is some data suggesting that the results are similar at 80 per cent of max heart rate, but that doesn’t change the fact that you need to spend 10 seconds giving it all if you’ve got if you want to make the 10-20-30 workout effective.
If that level of intensity is intimidating, keep in mind that adherence among study subjects was high, with about 80 per cent sticking with the program. That’s impressive considering that many of the participants were considered “untrained.” Just make sure your easy is easy and your moderate intensity is manageable. It also helps to download an interval app to your phone and set it up to chime at the end of each bout of intensity so you don’t have to keep looking at your phone during the workout.
If you’re not confident in your ability to repeat the five-minute blocks four times, start with two and work your way up to four. Don’t make the mistake of thinking that if four five-minute blocks works, five or six will offer even more impressive results. The more fatigued you get the less likely you will be able to reproduce peak intensity, which dilutes the effectiveness of the workout making your extra efforts in vain. Plus, one of the best features of interval training is its efficiency. Big results in less time is one of the most convincing reasons to give a 10-20-30 workout a try.
That’s not to say that all traditional steady state workouts need to be replaced by interval training. But adding a couple of 10-20-30 workouts to your regular workout routine will offer variety and a noticeable boost in fitness and performance. Not a bad return for a 20-minute sweat.
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Fitness
Workplace wellness boosts employee health and fitness with daily 15-minute exercise challenge
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Study: Evaluation of the “15 Minute Challenge”: A Workplace Health and Wellbeing Program. Image Credit: Pixel-Shot / Shutterstock.com
The World Health Organization’s (WHO) 2020 guidelines recommend 150–300 min of moderate-intensity or 75–150 min of vigorous-intensity activity per week, which is associated with a 20–30% reduction in all-cause mortality risk.
In a recent study published in the journal Healthcare, researchers at the University of South Australia investigated the effectiveness of the 15-Minute Challenge, a mobile health (mHealth) initiative that supports workplace wellness by promoting physical activity and improving health outcomes among employees across various workplaces.
Encouraging physical activity at work
The World Health Organization (WHO) highlights that regular physical activity reduces the risk of chronic conditions like cardiovascular disease, diabetes, and obesity. Physical activity is essential for preventing chronic diseases and improving overall health; however, many adults do not meet recommended levels, which significantly contributes to global health issues.
Since many adults spend most of their time at work, workplace environments often encourage sedentary behaviors, which increase the risk of various health problems. Thus, workplace wellness programs can be a valuable strategy that promotes physical activity among employees.
The 15-Minute Challenge is an initiative that uses mHealth technology and behavioral economics to encourage employees to engage in short, daily physical activity sessions. By focusing on a manageable 15-minute daily commitment, this program aims to make exercise more accessible and sustainable while also incorporating elements of gamification, such as team competitions and social sharing, to motivate participation.
About the study
The current study evaluated the effectiveness of the 15-Minute Challenge in improving employees’ health outcomes and increasing physical activity. To this end, the researchers used a retrospective cohort design to evaluate the six-week wellness program across various workplaces in Australia, New Zealand, and the United Kingdom.
The program facilitated daily 15-minute sessions for physical activity, with participants recording their activities using a mobile app. To motivate participation, the app featured gamification elements like team competitions, social sharing, and personal milestones.
Study participants reported their health and well-being, including energy, fitness, mood, sleep quality, and overall health, at the beginning and end of the program using a 10-point scale. Usage data, including frequency of app interaction and engagement with specific features, were also collected.
The program’s effectiveness was analyzed using statistical models comparing baseline and end-of-program health outcomes. Program analytics measured participation and retention rates, while post-program surveys gathered user feedback on satisfaction and perceived benefits. Statistical analyses were performed to assess changes in physical activity levels and health outcomes.
Study findings
A total of 11,575 participants employed by 73 companies across the U.K., Australia, and New Zealand recorded 19 million minutes of physical activity, with 69.6% of study participants reporting daily activities. By the end of the study period, 70.8% of study participants were still actively participating in the program. The median daily exercise duration was 45 minutes, and participants averaged 34 active days during the study period.
Significant improvements were observed in health metrics, as sleep quality, mood, energy levels, overall health, and perceived fitness increased by 7.6%, 7.1%, 11.6%, 7.7%, and 14%, respectively. Additionally, the number of participants meeting or exceeding international physical activity guidelines rose from baseline levels of 57.3% to 95.4% during the program.
User feedback was positive, with 92% willing to recommend and rejoin the program; however, only 42% of study participants reported reduced stress levels. Overall, the program effectively increased physical activity levels and improved health outcomes, thus demonstrating its potential as a workplace wellness intervention.
Conclusions
The 15 Minute Challenge, a workplace wellness program, significantly increased physical activity levels and improved various health outcomes, such as fitness, energy, overall health, sleep quality, and mood among employees.
By the end of the program, most of the study participants met or exceeded international physical activity guidelines. High satisfaction levels were also reported, with a significant majority of participants willing to recommend the program.
The study findings highlight the potential of work-based interventions to enhance mental and physical health, which could lead to benefits like increased productivity and reduced absenteeism.
Notable limitations of the current study include its reliance on self-reported data and the absence of a control group, which could introduce biases and limit the ability to attribute the observed changes to the program directly.
Future research should incorporate more rigorous study designs, like randomized controlled trials, to confirm these findings. Exploring strategies to sustain engagement and examining long-term health impacts, as well as the effects of the program on workplace outcomes like employee morale and productivity, would also provide valuable insights.
Conflicts of Interest
Authors Artem Deev and Anton Deev were employed by the 15 Minute Challenge. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
Journal reference:
- Singh, B., Ferguson, T., Deev, A., et al. (2024). Evaluation of the “15 Minute Challenge”: A Workplace Health and Wellbeing Program. Healthcare. doi:10.3390/healthcare12131255
Fitness
Bill, 96, is making his mark leading fitness classes around Melbourne
It’s 7:30 on a winter Tuesday morning, and at an indoor pool in Melbourne’s east, a 96-year-old instructor is gently revving up his charges to perform an enthusiastic underwater can-can.
Bill Stevens, a fit-as-a-fiddle nonagenarian with a shock of silver hair, likes to inspire others — who are generally a decade or two (or three) younger than him — to get fit.
And today, he’s really turned up the volume, taking more than 20 high-kicking aqua aerobics participants through their paces with a watery homage to the Paris Olympics opening ceremony.
There’s no slouching at Stevens’s classes. (ABC News: Danielle Bonica)
Forget the fanfare and feathers. In Stevens’s class at Aquarena Aquatic and Leisure Centre in Lower Templestowe, it’s all about donning chlorine-resistant bathers, moving to music and having a giggle.
‘A bunch of jellyfish’
Helen Keesman, one of the younger regulars at 61, used to swim in the outside pool, and admits she used to think aqua aerobics participants “just looked like a bunch of jellyfish” bobbing around.
Little did she know she’d wind up loving the splash-filled workouts, which she says are great for core strength and balance. She’s even become part of a dedicated WhatsApp group, where participants check in on each other and share holiday snaps.
Stevens, who started teaching about 25 years ago when he retired from his career as an export marketing manager in the wine industry, says in the beginning, about six or eight people might show up to a class. That’s definitely snowballed.
Aqua aerobics is particularly popular with older people because it’s gentle on the joints. (Danielle Bonica)
“Now we have up to 40 and more if there would be enough pool space,” says Stevens, who conducts at least 10 sessions across four centres each week.
One of the hottest tickets in town
The man is certainly in high demand, but he’s not alone. Classes around the country sometimes fill up within minutes, leaving some aqua aerobics enthusiasts high and dry.
Mandy Metcalf, Aquarena’s group fitness captain, says hundreds of people don their cossies each week across about 20 aqua aerobics classes at the centre.
“It’s really picked up in the last few years,” says Metcalf, who notes a bit of a dip in interest during the cooler months.
“Members, they get their favourite instructors, they have their favourite times … and if they can’t get in, they’re not happy,” she says.
“That’s a regular occurrence at most aquatic centres, as far as I know.”
Metcalf believes the pandemic might still be having a ripple effect when it comes to the instructor shortage.
Stevens started teaching about 25 years ago, after retiring from a career in the wine industry, (ABC News: Danielle Bonica)
“There were more instructors out there prior to COVID. And just because the timeframe was so long, they had to look for work elsewhere — and a lot of them stayed with what they were doing.”
Some were starting to return, she says, but then had to update lapsed CPR qualifications, registrations and the like.
Demand is such that Metcalf herself is completing a course to become an aqua aerobics instructor.
According to a new National Aquatic Workforce Framework, a typical aquatic exercise instructor works less than eight hours a week, for more than one organisation across multiple facilities.
A similar report last year, released by Royal Life Saving Australia, found that 78 per cent of aqua exercise instructors were female and that 29 per cent moonlighted as swim teachers.
And while 41 per cent of aqua aerobics instructors around the country left the industry during the pandemic, 57 per cent of those had returned within four to six months.
The 96-year-old instructor says some people come to exercise hard, while others mainly enjoy the social contact. (ABC News: Danielle Bonica)
RJ Houston, Royal Life Saving Australia’s general manager of capability and industry, says although the general hourly pay rate is quite good (he says anecdotally it’s about $80, but can be less), it can be tricky for aqua aerobics to find enough hours to sustain themselves.
Metcalf agrees the pay can differ between centres, but says around $60 for a 45-minute class is common.
Out of that, instructors often have to pay for their own music, licence and registration, she says. Then there’s the unpaid travel time between different centres.
As for finding enough hours, Houston says in a metropolitan area, nearby centres might be running similar aqua aerobics timetables, making it difficult for instructors to switch between them.
He might be well into his 90s, but Stevens has energy to burn. (ABC News: Danielle Bonica)
And 58 per cent of Australia’s aquatic facilities are in regional areas, where there’s often just one pool, making it hard for instructors to get enough hours, he says.
Far more than just a workout
Houston says aqua exercise instructors provide a vital role by offering programs to “some of the most vulnerable people in the community”.
That includes people with disabilities or health conditions, obesity, or those who feel isolated and depend on aqua aerobics to get out and about.
Back at Bill Stevens’s class in suburban Melbourne, there’s plenty of upbeat vibes to go around, as the lyrics of Disco Inferno – “burn, baby, burn” – provide a fitting soundtrack to some of the more challenging moves.
However the agile Stevens, who only gave up running at the age of 94, shows no signs of fatigue.
He says he thrives on the feedback he receives from his class members, and loves helping others stay active and social.
“It keeps you young. It keeps your brain working,” he says.
During a poolside chat after class, Teresa Clarke, 83, says she values the friendships she’s made, and the fitness she’s developed after a hip replacement some years back.
“I’m on no medication — this is my medication,” she says, with a noticeable pep in her step.
“Bill is a great personality. He’s fit and he keeps us fit.”
Fitness
Short, intense bursts of exercise more effective after stroke than steady, moderate exercise – WorldHealth.net
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Significant improvements in aerobic fitness were noted after 12 weeks of high-intensity interval training sessions compared to traditional, moderate exercise sessions, according to a new study in the AHA journal.
News Release Research Highlights:
- Researchers found repeated one-minute bursts of high-intensity interval training (HIIT) were more effective than traditional, moderate continuous exercise for improving the body’s aerobic fitness after a stroke.
- Fitness level improvements doubled in participants in the high-intensity interval training group compared to those in the moderate-intensity exercise group.
- Researchers found the level of fitness changes in the high-intensity interval training group were associated with improved survival and lower risk of stroke-related hospitalizations.
One-minute, short bursts of high-intensity interval training for 19 minutes may be more effective for improving fitness among people six months or more after a stroke than traditional, 20-30 minutes of moderate-intensity exercise sessions, according to research published today in Stroke, the peer-reviewed scientific journal of the American Stroke Association (ASA), a division of the American Heart Association (AHA).
“This study shows that people with stroke can also benefit from high-intensity interval training,” said Kevin Moncion, Ph.D., a physiotherapist who led this study as part of his doctoral studies at McMaster University in Hamilton, Ontario, Canada. “With the right support and guidance, stroke survivors can safely and effectively engage in high-intensity interval training, significantly improving their overall health and recovery.”
The multi-site trial took place between September 2018 and March 2024 and included stroke survivors between six months to 5 years after a stroke. Researchers randomly grouped participants to receive either three days per week of 12 weeks of high-intensity interval training or three days per week of 12 weeks of traditional moderate exercise sessions. The high-intensity interval training protocol involved ten 1-minute intervals of high-intensity exercise, interspersed with nine 1-minute low-intensity intervals, for 19 minutes total. The moderate-intensity continuous training involved 20 to 30 minutes of steady exercise at moderate intensity.
Researchers then compared fitness levels, cardiovascular risk factors such as blood pressure and stiffness of blood vessels, walking speeds, and distances between the two groups. All assessments were repeated one final time 8 weeks after the exercise interventions to evaluate whether the changes were sustained over time.
Researchers found:
- The high-intensity interval training group’s cardiorespiratory fitness levels (rate of oxygen consumed at peak exercise) improved twice as much as the moderate-intensity continuous training group: 3.5 milliliters of oxygen consumed in one minute, per kilogram of body weight (mL/kg/min) compared to 1.7 mL/kg/min.
- The improvement in the high-intensity interval training group stayed above clinically important thresholds even at the 8-week follow-up (1.71 mL/kg/min), whereas the moderate-intensity continuous training group did not (0.67 mL/kg/min).
- Both the high-intensity interval training and moderate-intensity continuous training groups gained improvement in walking endurance, as measured by distance walked over 6 minutes. At baseline, both groups could walk about 355 meters (the approximate distance of three American football fields) over 6 minutes. After 12 weeks of exercise, both groups increased their walking distance by 8 meters and after the 8-week follow-up, they increased their walking distance by 18 meters.
“This is the first randomized trial to examine a time-efficient, high-intensity interval training program to incorporate a phased and progressive approach,” said senior author Ada Tang, Ph.D., a physiotherapist, professor, and assistant dean of Rehabilitation Science at McMaster University. “We also used an adaptive recumbent stepper, which we believe allowed more people to participate in high-intensity interval training, even those who cannot walk fast enough or long enough on a treadmill.”
The limitations of the study include that study participants were higher functioning stroke survivors from a physical standpoint who were at lower risk for heart disease. Study minimum criteria included the ability to walk 10 meters without the physical assistance of another person, although the use of a cane or walker was permitted. Outcome assessments were unblinded at follow-up, which may have influenced results. Lastly, enrollment and exercise for the trial were halted two years for COVID-19 lockdowns, thus inflating the rate of participants who left the study and potentially limiting the statistical power of the analysis.
In 2021, there were 7.44 million deaths attributable to stroke worldwide, according to the American Heart Association’s Heart Disease and Stroke Statistics 2024 Update.
Future research should examine stroke survivors with more severe impairment in physical function or heart disease risk, according to the study authors.
“Stroke rehabilitation professionals now have evidence to support implementing short, high-intensity interval training protocols in clinical practice. We showed our program is safe and effective at improving fitness and walking distance in people after stroke, which are important outcomes for stroke survivors,” Tang said.
Study details and background:
- The study conducted at McGill University in Montreal and McMaster University in Hamilton, Canada included 82 predominantly white adults, (50 men, 32 women), ages 40 to 80. All had mild or minimal disability from a stroke about 1.8 years earlier.
- Participants exercised on adaptive recumbent steppers that allowed for stroke survivors with a wide range of abilities to exercise at high intensities.
- Assessments were done 3 times in total: before starting exercise training (baseline, 0 weeks), immediately after exercise (post, 12 weeks), follow-up 8 weeks after the intervention ended (i.e. 20 weeks from baseline).
- At each assessment, researchers measured cardiovascular health fitness levels, including resting blood pressure, stiffness of arteries, waist-hip ratio (calculated by waist circumference at the belly button and hip circumference at the hip bone), and mobility (walking speed and distance).
- No participants experienced any adverse effects, including feeling tired, shortness of breath, muscle soreness, cramps, or lightheadedness during exercise.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
This article was written by Karen Astle at the AHA/ASA Newsroom
Karen.Astle@heart.org
http://newsroom.heart.org/news/short-intense-bursts-of-exercise-more-effective-after-stroke-than-steady-moderate-exercise?preview=bb6eef1ad0e95b987cd2f8d2ed5da593
https://www.heart.org
http://dx.doi.org/10.1161/STROKEAHA.124.046564
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