Providing a great total body workout, treadmill workouts, on average, burn 700 calories in just one hour. Not only are they incredibly effective, they’re also extremely efficient, burning fat, strengthening and toning muscles, and improving your cardiovascular health, all in one routine.
But there is one common error that prevents many from maximizing their workout and reaching their goals—staying at the same speed for the entire duration of their workout. Studies have shown that by varying your intensity—and thereby your heart rate—you increase your metabolism more than exercising at the same intensity for a longer period of time. Luckily, treadmill workouts are also versatile, allowing you to increase your speed and intensity in each individual workout and also as you progress. This is called interval training. And for you, means shorter workouts and more results.
Interval Training
This repetitive form of training works both the aerobic and the anaerobic system, helping muscles develop a higher tolerance to the build-up of lactate, strengthening the heart and improving your over-all workout performance. Interval training is also the most effective routine for fat burning.
Be sure to warm up properly (walk slowly on the treadmill for two or three minutes, focusing on stretching through each stride and alternating your weight from your toes to heels) to thoroughly stretch and warm your legs. And always cool down (after completing your routine, slow your pace and walk on the treadmill for five minute) to allow your muscles and heart rate to return to normal and avoid cramping.
Interval Routines
Sprint Intervals – After you warm-up, walk at a moderate speed for three to five minutes, and then increase you pace to either a fast walk or a sprint for the next minute. Return to your moderate speed in repeat. Alternate your pace for a half-hour and then cool-down. Every four weeks, increase the one minute sprint interval by one minute until they reach 3-4 minutes each.
Incline Intervals – After warming up, walk or jog at a brisk yet comfortable pace for five minutes. Next use the incline settings to elevate your treadmill to an incline of 5° or 6° and continue for five minutes. You may have to slow down slightly when the incline is raised, but you will be working harder. Alternate your inclines until you’ve worked for a half-hour. Cool down. Every four weeks you can increase the incline by a few percent.
