title: 10-20-30 training increases performance and lowers blood pressure and VEGF in runners.
abstract: The present study examined the effect of training by the 10-20-30 concept on performance, blood pressure (BP), and skeletal muscle angiogenesis as well as the feasibility of completing high-intensity interval training in local running communities. One hundred sixty recreational runners were divided into either a control group (CON; n = 28), or a 10-20-30 training group (10-20-30; n = 132) replacing two of three weekly training sessions with 10-20-30 training for 8 weeks and performance of a 5-km run (5-K) and BP was measured. VO2max was measured and resting muscle biopsies were taken in a subgroup of runners (n = 18). 10-20-30 improved 5-K time (38 s) and lowered systolic BP (2 ± 1 mmHg). For hypertensive subjects in 10-20-30 (n = 30), systolic and diastolic BP was lowered by 5 ± 4 and 3 ± 2 mmHg, respectively, which was a greater reduction than in the non-hypertensive subjects (n = 102). 10-20-30 increased VO2max but did not influence muscle fiber area, distribution or capillarization, whereas the expression of the pro-angiogenic vascular endothelial growth factor (VEGF) was lowered by 22%. No changes were observed in CON. These results suggest that 10-20-30 training is an effective and easily implemented training intervention improving endurance performance, VO2max and lowering BP in recreational runners, but does not affect muscle morphology and reduces muscle VEGF.
authors.affiliation: Section of Integrated Physiology, Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
authors.forename: Lasse
authors.identifier: http://orcid.org/0000-0002-0382-2523
authors.initials: L
authors.lastname: Gliemann
authors.affiliation: Section of Integrated Physiology, Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
authors.forename: Thomas P
authors.initials: TP
authors.lastname: Gunnarsson
authors.affiliation: Section of Integrated Physiology, Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
authors.forename: Ylva
authors.initials: Y
authors.lastname: Hellsten
authors.affiliation: Section of Integrated Physiology, Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
authors.forename: Jens
authors.initials: J
authors.lastname: Bangsbo
mesh_terms: D000328:Adult; D054874:Athletic Performance / Q000502:physiology*; D001794:Blood Pressure; D002196:Capillaries / Q000033:anatomy & histology; D005260:Female; D006339:Heart Rate; D006801:Humans; D006973:Hypertension / Q000503:physiopathology; D008297:Male; D008875:Middle Aged; D018482:Muscle, Skeletal / Q000033:anatomy & histology* / Q000098:blood supply; D018919:Neovascularization, Physiologic; D010101:Oxygen Consumption; D064797:Physical Conditioning, Human / Q000379:methods* / Q000502:physiology*; D012420:Running / Q000502:physiology*; D042461:Vascular Endothelial Growth Factor A / Q000097:blood
chemical_list: D042461:Vascular Endothelial Growth Factor A
keywords: HIT; VO2max; angiogenesis; community; health