Training for 10, 20, and 30 second bursts lowers cholesterol, blood pressure, and improves athletic performance. Just 30 seconds of sprinting increases growth hormone and lowers ghrelin and thus could help you lose weight.
Short duration high intensity training is more effective in improving your cholesterol levels than longer duration exercise, according to new research published by Dr. Jens Bangsbo of the University of Copenhagen.
The study, published in the Journal of Applied Physiology, showed that when moderately trained humans replaced endurance training with interval training, better health results were obtained. The interval training program, called 10-20-30 training, involves running at a low speed for 30 seconds, moderate running for 20 seconds, and 10 seconds of high speed running, for three or four intervals that each last five minutes. After each five minute interval the subjects rested two minutes. Thus, total exercise time is about 20 to 30 minutes. To recap, the protocol involved running for one minute at the various speeds, repeating this for five minutes, and then resting two minutes. The whole sequence is then repeated three or four times. After seven weeks, those who used the 10-20-30 training experienced a reduction in blood pressure and cholesterol, and were able to run faster. The control group, who continued to run in as they had before, didn’t show improvements. The 10-20-30 group trained half as much as the controls, and ran about 14 km per week, compared to about 30 km per week for the endurance training control group.
Recent research shows that just one all-out sprint of 30 seconds is enough to increase growth hormone (GH) and to lower ghrelin. GH can augment the fat-loss effects of a low calorie diet, and suppressing ghrelin lowers appetite. Although you shouldn’t use this as your only exercise, just 30 seconds of sprinting could help you lose weight. This sprint could be done a few times per week, and on alternate days you could use other types of exercise, such as walking or weight training.
Thus, short duration high intensity training can help you achieve better health, control your appetite, and help you lose weight.