High-intensity intermittent “5–10–15” running reduces body fat, and increases lean body mass, bone mineral density, and performance in untrained subjects

By Alex Hoffmann on April, 13 2020

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Alex Hoffmann

In our instant results Google search culture of today, so many are looking for instant fast answers and results in all aspects of their lives including health and wellness.  A recent study conducted by Ravnholt, T., Tybirk, J., Jørgensen, N.R. et al. on untrained individuals proved that with only 20 minutes of training one can reduce bodyfat, increase lean body mass and bone mineral density.  For 7 weeks, the subjects carried out 3 days a week 5–10–15 training consisting of 3–9 blocks of 4 repetitions of 15, 10, and 5 s low-, moderate-, and high-speed running, respectively. Body fat mass was 4.3% lower on average for the participants and lean body mass and bone mineral density was 1.1 and 0.9% higher.  Other advantages are that the training can be performed in groups of people with different running experience and physical capacity. Considering the great impact the 5–10–15 training had on performance and body composition, and that it can be carried out in less than 20 min per session, it is an attractive form of training for the untrained and trained alike.

Ravnholt, T., Tybirk, J., Jørgensen, N.R. et al. Eur J Appl Physiol (2018) 118: 1221. 

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Alex Hoffmann

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