RSS
Home
Try these treadmill tips
Print
Email
RSS
Subscribe
.jpg)
Make the treadmill exciting with HIIT
Have access to a treadmill at your gym or at home? The treadmill is a very invaluable tool to an exercise regime. A treadmill is great for walking, jogging or running when you can’t get outdoors for a workout.
Some would say a treadmill is rather boring because there are no changes in the scenery, the walk can be kind of monotonous or there is just no challenge to it. A great workout can be had by making some changes to your treadmill work
Add a slight incline. Even adding just as little as a 1% incline creates a challenge for you.
Do not hold on to the rails. By holding on, you are decreasing your workout load and in turn burning less calories than you could. It is better to walk at a speed that does not require you to hold on to the rails until you can increase your speed gradually.
Try preset workout programs. Treadmills offer set workouts that give you a controlled workout. The treadmill should also have readouts for heart rate, calories burned, etc. which give you data feedback.
Add some entertainment. At home, pop in your favorite movie and go the distance on the treadmill while watching your movie. At minimum that could add up to 90 minutes or more. Don’t add popcorn!
High Intensity Interval Training (HIIT) Treadmill Workout
Choose a Challenging Treadmill Setting: Choose a treadmill setting at which you can sustain for no more than one minute. For not-so-fit people, this might be a 5 mph trot with zero incline. For more conditioned people, it might be a 10 mph run, or a 3.5 mph walk at 15 percent grade (hands off always).
1 Minute Work – 2 Minutes Recovery: Next, after going all-out for one minute (the work interval), go easy for one to two minutes (the recovery interval). “Easy” may be a 2.5 mph walk at zero incline, or a 3.5 mph trot. But after one to two minutes, you should feel ready to charge full force again, though your heart rate may still be slightly elevated.
Use the Rate of Perceived Exertion Scale: An RPE of 1 means very easy. A 9 to 10 means you’re so out of breath you cannot speak, and people nearby can hear you heaving. For the fittest people, shoot for level 9-10 work intervals. Beginners should aim for level 6 or 7.
Do 5 to 8 Cycles: An all-out effort, followed by a recovery interval, is one cycle. Aim for five to eight cycles. Always warm up first for about 10 minutes, and this should include intervals a few levels below your maximum level.
Example of a 23-Minute HIIT Treadmill Session
1. Run at 12 mph for 30 seconds to one minute (hands off!)
2. Walk easy for two minutes.
3. Repeat cycle seven more times.
4. If the work interval doesn’t fry you, use a slight grade.
5. Or, run at 6 or more mph at 15 percent incline.
For more on aerobic exercise:
Related Articles:
Add a Comment
