Try this exercise routine of 12 minutes – Healthy Positive Mind –
This routine will certainly appeal to many because really takes a little time, and gives perfect results. Everybody can do, regardless of age.
Intense exercise in short intervals is training that has results similar to and perhaps even better than conventional training, you can have in the gym. A small amount of vigorous exercise can prolong life while keeping your mental state and the cardiovascular system.
However, it is difficult to force yourself to go for a run, and even harder to stick with exercise stronger intensity over time.
According to Gretchen Reynolds, a fitness instructor, most people give up on training a stronger intensity before they see any results. Therefore Jens Bangsbo, professor of physiology at the University of Copenhagen, decided to come up with a fitness plan to do vigorous exercise and that will be easy and pleasant enough for most people to actually work. Bangsbo called this program “10-20-30 training”.
The basis of “10-20-30” training is simplicity.
Jogging or cycling for 30 seconds, then accelerate to a moderate pace for 20 seconds and sprint (or fastest ride) as fast as you can for 10 seconds.
This training Repeat until you reach 12 minutes. Totally interesting, is not it?
Jens then explained that people can start with this training so they will plan to do once or twice a week, not two days in a row.
Initially recommended 5 repetitions: relaxed movement – for 30 seconds, then amplify the intensity in 20 seconds and give our best in the last 10 seconds, and then return to loose 30 seconds. After the fifth sprint, take a pause of two minutes, and then be a second set of 5 repetitions. All this should take 12 minutes. After his research revealed, examined the “10-20-30” training over 132 people who generally run daily. It turned out that after 8 weeks, these people use this system.
“We wanted to create the training that will be able to love anyone, from someone who has just started to exercise or running, to a person who is a professional in athletics,” explained Bangsbo.