Interval training involves combining and alternating intense, short “bursts” of exercise with a longer period of moderate to low intensity. You don’t stop, but you do vary the difficulty level. How does this work on a treadmill? You can do this same approach here. Here are some tips for interval training on a treadmill.
1. Five-Minute Cycles
Experts recommend 5-minute cycles for interval training on a treadmill. You work out intensely for 1 minute, and then moderately for 4 minutes.
2. Check Your Treadmill’s Settings
To be able to pull off the interval training, your treadmill will need to have the proper settings. Make sure you know where the timer is, and make sure you know how to switch quickly between grades (how “uphill” the treadmill seems). The kind of treadmill where you can punch in the time is considered better than treadmills that have arrow keys for increasing/decreasing intensity.
3. Warm Up
Count on 30 minutes for your first interval training session. Warm up first with a moderate walking pace at a low incline that you could keep doing for the next half hour if you had to. But you’ll be doing it for only 5 minutes.
4. Up the Intensity
After your warm-up, set your treadmill to a slow jog or very rapid walk, increasing the grade or incline. Keep it up for 1 minute.
5. Back Off
After the first burst of intensity, decrease the speed and go back to your comfortable walking pace and incline. Do this for 4 minutes.
Repeat steps 4 and 5 until you’ve covered 30 minutes.
6. Monitor Your Heart
You never want to push yourself to the point of injury or extreme discomfort. Many treadmills have a heart monitor built in; if yours doesn’t, find another way to monitor your heart rate. Also, knowing your heart’s rate can help you know what your optimal level is so that you know when you can reach and/or maintain it.
7. Drink Water
Keep water handy during your interval workout. You will definitely work up a thirst, and waiting until you are finished may not be the best idea. Experts recommend drinking water throughout your workout. In interval training, you could rehydrate during the periods of moderate exercise.
8. How Often?
Experts recommend weekly interval sessions so that your muscles can repair themselves properly. But working up to three times a week is a healthful goal. You can always do regular walking routines on the days when you are not interval training.
There are multiple ways to do Interval training. Why not try it on your treadmill?
That’s it for now. Until next time Divas, wear your heels well and Be Blessed!
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