THE COUNTDOWN WORKOUT

THE COUNTDOWN WORKOUT
If you want to get faster and healthier, the 30-20-10 workout may help you
achieve both goals, whether you’re cycling, running, or swimming. After doing this
speed session three times a week for seven weeks, recreational runners cut their 5-K times by 48 seconds and improved their blood pressure and cholesterol levels. They also cut their weekly mileage in half (from 18 miles to nine). Here’s how to do it:
THE COUNTDOWN WORKOUT If you want to get faster and healthier, the 30-20-10 workout may help you achieve both goals, whether you’re cycling, running, or swimming. After doing this speed session three times a week for seven weeks, recreational runners cut their 5-K times by 48 seconds and improved their blood pressure and cholesterol levels. They also cut their weekly mileage in half (from 18 miles to nine). Here’s how to do it:


1 Warm up: Run (or swim or cycle) for one mile at an easy effort.
2 Interval: Do an easy, relaxed pace for 30 seconds, then increase your speed to a normal training pace for 20 seconds, then harder for 10 seconds. Repeat this pattern four more times, for a total of five minutes.
3 Rest: Slow down, stand, or stretch for two minutes.
4 Repeat: Do steps 2 and 3 one or two more times. (After a few weeks, add a fourth set.)
5 Cool down: Run (or swim or cycle) for about a mile.

 18 MINUTES OFMODERATE TO VIGOROUS EXERCISE WOMEN SQUEEZEIN ON AVERAGEPER DAY.
MENDO BETTER, WITH AN AVERAGE OF 30 MINUTES PERDAY.
Source: Preventive

Clearing the Air Has asthma kept you from exercising? A new review found running, cycling, walking, swimming, and weights (among other regimens) made those with asthma fitter without causing problematic attacks. Just talk with your doc before getting started; since lengthy or vigorous sessions may trigger symptoms, you may need to tweak your routine, says study author Kristin Carson, of The Queen Elizabeth Hospital in Woodville South, South Australia.Clearing the Air
Has asthma kept you from exercising? A new review found running, cycling, walking, swimming, and weights (among other regimens)
made those with asthma fitter without causing problematic attacks. Just talk with your doc before getting started; since lengthy or vigorous sessions may trigger symptoms, you may need to tweak your routine, says study author Kristin Carson, of The Queen Elizabeth Hospital in Woodville South, South Australia.

LISTEN UP!
Exercise may help protect your hearing, say researchers at Bellarmine University. In a large national study, fit women were 6 percent more likely to be sharp-eared than less-fit women.
Getting your heart pumping during workouts may send more oxygenand
nutrient-rich blood to the auditory portion of your ears, increasing your ability to perceive sound, says study author Paul D. Loprinzi, Ph.D. To ensure your iPod doesn’t counteract the benefit, keep the volume at 60 percent and remove your earbuds after an hour.

HORT ANSWER
SHORT ANSWER
Watercress An antioxidant-rich leafy green that may help protect you from the stress of hard workouts, which can produce free radicals that cause minor damage to your DNA. Blood samples showed that study participants were more resistant to harm if they ate about two cups
of the spicy greens two hours before exercising.
Blend some watercress into a smoothie or mix it with other greens in a salad before a tough sweat session.

All fitness ___Source: British Journal of Nutrition

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