Feel the need for speed?
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:
Warm up: Run (or
swim or cycle) for one
mile at an easy effort.
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.
Rest: Slow down,
stand, or stretch
for two minutes.
Source: Journal of Applied Physiology
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 oxygen-and 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.
steps 2 and 3 one
or two more times.
(After a few weeks,
add a fourth set.)
Run (or swim or cycle)
for about a mile.
THIS JUS T IN
Has asthma kept
SHORT ANSWER Watercress
you from exercising?
A new review found
and weights (among
made those with
asthma fitter without
attacks. Just talk
with your doc before
getting started; since
lengthy or vigorous
sessions may trigger
may need to tweak
your routine, says
study author Kristin
Carson, of The Queen
in Woodville South,
SQUEEZE IN ON
DAY. MEN DO
OF 30 MINUTES
Source: Preventive Medicine
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.
Source: British Journal of Nutrition
CLOCK WISE FROM TOP LEF T: MARK GAMBA/GALLERY STOCK; LUCAS ZAREBINSKI,
PROP S T YLING: SARAH GUIDO/HALLE Y RESOURCES; GE T T Y IMAGES