If you are interested in increasing the intensity of your treadmill workout, you need to do something dramatic to shock your muscles into working out of their fitness rut. There is no reason to stay with your old routine if it is not helping you.
Chances are, you warm up, then set the speed for the next 30-plus minutes and stay with that speed and incline. Or, you may use one of the treadmill's programs, in which the incline automatically changes at varying points along the program's time line, while the speed remains constant.
Your body knows what to expect every time you step onto the treadmill. It is time to subject your body to a wonderful, extremely effective surprise known as high intensity interval training (HIIT).
Most treadmill users do steady-state training, walking or jogging at the same settings or using the same workout program. To bust past your plateau, you must shock your body.
When the body gets a big bolt from the blue, it is "traumatized." To deal with this, it needs much more energy than what it has been currently burning.
While your body is helping itself to your stored fat for fuel to recover from HIIT sessions, your cardiovascular health will dramatically improve. Your sports performance will jump several notches and you will be swifter and more agile.
Due to its intensity, HIIT recruits fast-twitch muscle fibers. These fibers are designed for short-lived, powerful bursts of energy.
Steady-state cardio recruits slow-twitch muscle fibers, which are structured for endurance. Fast-twitch fibers need more fuel than do slow-twitch fibers to function and to recover from a workout.
Thus, if your session primarily targets fast-twitch fibers, you will burn far more calories during training, as well as calories after the training. HIIT produces an after-burn that can last from one to many hours, depending on your fitness level and how grueling your session was.
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). Learn what your one-minute limit is.
After one minute, you should feel like you just tried to outrun a train. For very de-conditioned people, their barrier might be determined more by stiff joints than heart-lung efficiency.
In that case, spend several weeks to a few months building up base conditioning before you do HIIT. 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 very easy.
A 9 to 10 means you are 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. 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.
Here is an example of a 23-minute HIIT treadmill session: run at 12 mph for 30 seconds to one minute, then walk easy for two minutes. Repeat cycle seven more times.
If the work interval doesn't fry you, use a slight grade, or, run at 6 or more mph at 15 percent incline. Novice and moderate trainees can use this template and substitute values more appropriate for their fitness level.
Use any speed, any incline, as long as the one-minute (or less) intervals require all the effort you can give. You can even combine incline power-walking and your fastest running in the same HIIT session.
Treadmills do not come with this template. Thus, you must manually manipulate the settings for every interval.
Always cool down for five minutes. If all you can do for one minute is a 3.5 mph walk at zero incline, that is a start.
Build up from there. You may have found the perfect way for you to get in shape!
Author Resource:-
Tom Selwick is a personal trainer and has authored hundreds of articles relating to physical training and treadmill. He has been a health expert and physical trainer for over 15 years.
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