Tips for Treadmill Workouts

Interval training can be done using any physical activity. Interval training basically is a combination of different intensity levels involved in a workout. In a regular workout, a person will do warm up then do some high intensity workout and finally cool off. If you look at the line diagram of such a workout, you will see a pyramid shape. However, interval training is more like an up and down workout. It involves using low intensity then high intensity then again low intensity and so on…

So, how are interval treadmill workouts better than regular workouts on the treadmill?

  • They are better because, they prevent boredom, as a regular workout on treadmill can be monotonous.
  • They are better because they keep you going on and on without letting your mind drift off, as you will be always touching the controls or performing workout at different paces.
  • They are better because they help in faster weight loss.
  • They are better because they allow you to train your body better.
  • They are better because they help you train both the aerobic and anaerobic system.
  • They are better because your body will begin to give more oxygen to the working muscles, and the muscles will become more resistant to the lactic acid storage.

    This was what is interval training in short and how a workout of interval training on the treadmill is better. Here are two sample workouts which you can use train yourself using interval workouts on the treadmill.

    Sample Workouts

    If you are new to using treadmill then explore the inbuilt interval workout in the treadmill. You can change settings and start your interval training workout on the treadmill without having to change the controls manually. This gives ease of mind. However, using a high intensity interval treadmill workout can be risky as you will not be aware sometimes of the automatic speed or incline shifts. If this is the case then here are two sample workouts which you can use.

Sample Workout Using Incline Controls
This is again beginner’s workout. Once you have build up stamina, you can make changes in your program. You can make an interval as low as 30 seconds and increase the incline and speed as much as you can tolerate. But, make sure you have adequate and proper rest phases too.

  • Warm up for 5 minutes by walking at 4.5 kmph at 2% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Cool down for 5 minutes by walking at 4.5 kmph at 2% incline.

Sample Workout Using Speed Controls
This is a beginners workout. This is a steady up and down workout, and can help you lose weight. If you want to further push it, then consider going for a pyramid interval training workout on the treadmill.

  • Warm up for 5 minutes by walking at 4.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Cool down for 5 minutes by walking at 4.5 kmph.

So, now that you understand the basics of interval workouts and how to go about it, you can use the above sample workout or an inbuilt interval training workout mode and enjoy doing it. I am sure after just one session of interval training on treadmill you will be sweating really hard and will feel good with the energy boost that the workout brings