What is the 40/20 method, how is its effectiveness scientifically explained and in what training programs does it apply.
the 40/20 method is ideal for those looking for a real fitness challenge. For those who do not just want to be fit, but want to gain absolute strength and endurance in a short time. So if you are researching a new training program, this might be what you are looking for. Next, we explain in detail what exactly this method is and how you can implement it.
What are 40/20 training programs
The 40/20 method consists of a training plan in which you do an exercise for 40 seconds and then devote 20 seconds to your rest or active recovery. This method, which is related to Tabata training, is usually considered as a type of high-intensity interval training (HIIT).
High-intensity interval training is extremely popular, with some actually doing work on your body with 20 seconds of exercise followed by 10 seconds of rest, while others with different time combinations, such as the 40/20 one we recommend.
How is their effectiveness scientifically explained?
For this training method to work, during the 40 seconds of exercise, you need to be close to the lactation threshold (also known as the anaerobic threshold), which refers to the turning point at which lactate begins to accumulate in your blood. acid.
When lactic acid starts to be produced in your blood at a faster rate than it can be consumed, very simply, your performance can no longer be as high as your muscle capacity allows, which is why it is more effective for you to stop for a while.
The goal is to “train” your body to use and release lactic acid as quickly as possible. It is there, then, that the breaks between each “period” of high-intensity exercise are useful.
During the 20 seconds of rest, your heart rate decreases and lactic acid is released. So, after the break, you can use your physical strength again at its maximum. In fact, after a while, your body will get used to this situation and you will be able to improve your endurance.
What to look for before you start
Training programs that follow the 40/20 method are usually extremely high-intensity, so they are not recommended for people who either do not exercise or do not have developed endurance.
If you want to follow a 40/20 training program, you must first allow your body to adapt enough to high-intensity training, so that you can gain endurance or, at the very least, be able to cope with other types of training.
A method suitable for running, cycling, but also lifting weights
There are many different types of exercise that you can include in a 40/20 training program. Cycling and running are two of them. For example, after a good warm-up, you can start running as fast as you can, then take a break and then start running again. Generally, you can exercise this way 3 to 5 times a week.
You can also use the 40/20 method to do strength training with weights, 2 to 4 times a week, with exercises such as push-ups, sit-ups, squats and jump rope.
Finally, you can make a complete workout that combines all the previous forms of exercise in a program that follows in its entirety the method 40/20.
This article was originally published on: https://esquire.com.gr/