One of the ways of experiencing high-quality interval training is by running on a treadmill. Using a treadmill is one of the best ways that you can alter high-intensity exercises with less-intense recovery periods. This is because the machine has different speed settings which you can easily adjust to your preference.
The best way you can do interval training on a treadmill is by using longer intervals of 4 minutes. Most beginners prefer intervals of 25 to 60 seconds. However, if you are going for high-intensity interval training and you are experienced, you should train intensely for 4 minutes. You should start by warming up for 10 minutes. The warm should be at a moderate pace, one which can allow you to have a conversation.
After the warm-up, you should alternate between 4 minutes of fast running, which is the exercise period and 4 minutes of slow running, which is the recovery period. You should do this for 16 minutes and then walk at a much slower speed for about 5 to 10 minutes. Professional runners can increase their speed by one or two miles per hour during the interval period.
You can also vary incline during interval training. When varying incline, you will start with warming up or jogging at an incline of 1.0 for ten minutes. You will then elevate to 1.5 for one minute, which is the exercise period and the return to 1.0 for a one minute, which is the recovery period. Varying incline works similarly as the varying speed. They both increase muscle strength and burn calories.
Interval training, as discussed, involves high and low-intensity periods of exercise on the treadmill and other running machines. However, it is important to mention that internal training should not be done more than three times a week. Also, you should not do interval training two days in a row. This is considered overtraining, and it causes chronic pain, loss of appetite, irritability, and respiratory and colds. Thus, as much as interval training helps muscles learn to switch quickly between aerobic and anaerobic exercise, you should be responsible.
You should combine the interval training on your treadmill with a regular exercise to ensure you stay fit. Moreover, you should eat healthily for maximum results. By now, you have learned that a treadmill is an essential asset in interval training. Therefore, it is important to know how to choose the right treadmill.
Treadmills are produced by different manufacturers, and they come in different models. You should consider certain specifications before purchasing a treadmill or choosing a particular treadmill at the gym. The specifications include belt size, speed, cushioning, incline, control panel, stability, and maximum weight rating.
If you are going for high-intensity interval training, then you need a treadmill that goes up to 10 mph or higher. The belt size should be at least 48 inches long and 18 inches wide for interval training. If you are over 6 feet tall, then you should use a treadmill that has a belt size of least 52-inch for walking and a 54-inch for running. The incline should go up to 10 percent or higher for interval training.
Also, the treadmill should absorb shock, and thus, its cushioning should be excellent. When running, the treadmill should not shake, and therefore, it should be stable to avoid accidents. You need a treadmill that has a simple control panel which is easy to use. Look at the maximum weight rating of the treadmill and then subtract 50 pounds to know that you can be steady on the running machine.
If you are purchasing the treadmill, besides all these other specifications, you might consider buying one which can be folded. This will save you space as you will be keeping it in the store and using it only during interval training. The leading treadmill manufacturers are Horizon Fitness, Finether, Life Fitness, Branx Fitness, PrestigeSports, BTM, Murtisol, NordicTrack, Landice, JLL, and ProForm SMART.
The common models used are:
• JLL T350 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels,0.3km/h to 18km/h, 20 Programmes, Bluetooth & Speakers, 2-Year Parts&Labour,5-Year Motor Cover.
• Finether Running Machines Electric Motorized Treadmill Folding Running Jogging Walking Machine for Home Exercise with 3 Level Incline│Heart Rate Monitor│100 KG Capacity.
• PrestigeSports XM-PROIII Treadmill 2019 Model Motorised Running Machine, Folding, 12KPH Speed, 3 Level Manual Incline, Speakers, Auto Lube, 12 Auto + 1 Manual Program, Pulse Sensors.
• Murtisol Bluetooth Folding Treadmill Walking Running Exercise Fitness Machine Easy Control Home Gym, Easy Assembly, with Smartphone APP Control, Removable iPad & Cup Holder,12 Pre-Programs, and Adjustable Speed.
• JLL T350 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels,0.3km/h to 18km/h, 20 Programmes, Bluetooth & Speakers, 2-Year Parts&Labour,5-Year Motor Cover.
• Branx Fitness Foldable ‘Elite Runner Pro’ Soft Drop System Treadmill – 6.5HP Motor 0-22 Level Auto Incline – ‘Dual Shock 10-Point Absorption System
• BTM A7 Motorised electric treadmill Folding Running machine 2019 Digital Control 2.0CHP Motor Up to 12.8KM/H 15 Programmes Walking Machine Portable Gym Equipment for Fitness Workout.
All these models have different specifications that work best for interval training. Interval training is an essential part of fitness, and thus should be included in your workout session. Treadmills are effective for interval training, and therefore you should consider using them when you are in the gym or at home.
While there are people who will tell you that it is better to work out or exercise outdoors, choosing to use a treadmill when working out does come with some advantages. For instance, a treadmill is a great alternative for when the weather conditions are not ideal for an outdoor workout.
It also comes in handy for those days when you do not feel like going out. Nevertheless, the fact that the workout is aided by a treadmill does not mean that it should be approached lightly.
As is the case with walking or running outdoors, working out incorrectly will easily render the treadmill workout ineffective. For this reason, there are several tips to consider on your next indoor workout session:
1. Gear Up
Just like you would prepare when walking outdoors, make sure that you have the right equipment and gear to guarantee a safe and effective workout session.
Start by ensuring that you have a form-fitting pair of shorts and a shirt. For those that prefer to use jogging pants, ensure that you do not wear pants that are too baggy.
You will also need to wear a pair of clean walking shoes when working out on the Branx Fitness Foldable ‘Cardio Pro’ Touchscreen Console Treadmill – 17km/h – 6hp – 0-15 Level Auto Incline – Body Fat Readout – Soft Drop System – Smart Deck Suspension Points treadmill.
The shoes should fit well. Additionally, find an easy-to-use bottle to use in holding some cold water for the workout session. A dry towel will also be helpful.
2. Prepare Yourself
Here, we are talking about physical preparation. It is not advisable to start immediately working out on the Fit4home F4H JK02 Olympic Motorised Treadmill Running Exercise Machine Fitness Folding treadmill walking machines treadmill running machine. It is not uncommon for beginners to hit the treadmill and immediately set the highest speed possible.
Take time to prep your body before you go taking the highest incline setting that you can get on the treadmill. Some stretching and basic warmups are needed to ensure that your muscles will not be strained unnecessarily.
3. Utilize the Programs to Your Benefit
The PrestigeSports XM-PROII Elite Treadmill with Bluetooth – 2019 Model, Motorized Running Machine,10KPH, 3 Level Manual Incline, 12 Programs comes with a total of 12 programs.
All these programs have been designed by the manufacturers to help you attain optimum fitness levels with each workout session. What you may not have known about these programs is that their configurations are designed to target various fitness areas.
For example, a weight loss program will assist you to maintain and achieve your preferred weight dimensions. Whenever possible, try to use the programs in your treadmill to perform workouts that challenge your body in all aspects.
4. Do Not Hold the Handrails
Have you ever asked yourself why the Confidence Fitness TP-1 Electric Treadmill Folding Motorized Running Machine – Black comes with 2 handrails? Probably not. The reality is that these handrails are there for two primary reasons.
One of these is to help you make adjustments to the settings while the other reason is to make it easier for you to balance yourself. As soon as you have settled your body into a good and comfortable pace, be sure to let go of the rails.
Failure to do so means that you are robbing the body of some important benefits associated with working out.
5. Pay Attention to Your Stride and Posture
Posture is vital when working out on the treadmill. You need to ensure that your body remains upright at all times. This means that you should not make any attempt to lean towards the JLL S300 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels, 0.3km/h – 16km/h, 15 Professional Programs, USB & Speakers, 2-Year Parts & Labour, 5-Year Motor Cover treadmill.
Make brisk strides to reduce the stress being placed on your muscles and joints. Failure to follow this particular tip could lead to you sliding from the treadmill. It may also lead to the development of sore muscles.
6. Use the Incline
The BTM A7 Motorised electric treadmill Folding Running machine 2019 Digital Control 2.0CHP Motor Up to 12.8KM/H 15 Programmes Walking Machine Portable Gym Equipment for Fitness Workout has an incline for a reason.
Using the incline will make it easier for you to work on the different muscle groups present on the body. These are the muscle groups that are not utilized when walking or running on flat surfaces.
But as mentioned earlier, do not begin with the highest incline setting present on your treadmill. Always begin with flat terrains. Add an inclination as you continue to build on your strength.
7. Try to Remain Motivated
Many fitness enthusiasts easily get bored when walking on the treadmill. But you can avoid this by varying your workouts on the JLL T350 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels,0.3km/h to 18km/h, 20 Programmes, Bluetooth & Speakers, 2-Year Parts&Labour,5-Year Motor Cover treadmill.
Alternatively, try using the applications, virtual trails, and iFit system installed in the machine. You could also opt to listen to audiobooks, podcasts, music, or even watch a video.
In summary, you should note that running or walking on a treadmill can provide you with as many advantages as working out outdoors. However, you need to take note of the above pointers to ensure that you are getting the most out of each session. A treadmill will provide you with great benefits so long as you learn how to use it properly.
There are plenty of ways to burn fat that do not require long and complex workout regimes. Many do not even require a gym. The only things you need to burn fat with a little exercise every day are a treadmill and the right workout plan.
For many of us, time is a luxury and we cannot afford to dedicate hours and hours to the gym. Fortunately, intervals are an amazing way to turn up the rate at which your body burns fat and treadmills are the ideal machines to utilise interval workouts. Things have even improved thanks to companies like JLL releasing the T350 which comes with extra features to make working out that much easier.
Too many people think that a treadmill is a device where you set a speed, put on some music and then just jog or walk for hours. It is far too tempting to watch the calorie tracker tick up and think that is all that matters. However, Finether and Prestige Sports would not be constantly innovating on their designs if all they had to do was create a machine that does the bare minimum. There is so much more to working out than simply burning calories and a bad workout is about as effective as not working out at all.
This is where the idea of interval training comes into its own. An interval workout works you much harder than simply doing the same thing for hours. It also makes you more aware of your body and what it is capable of. It is hard to know when you are 10 minutes into a 30-minute jog how you will feel near the end and if you should be pushing harder right now. With interval training, the feedback is much more immediate and you can adjust as you exercise in order to maximise the benefits.
Stage 1: The Warmup
Warmup are vital no matter what kind of exercise you are doing. Skip this and you are opening yourself up to injury and the possibility of permanent damage.
All you have to do is spend 5 minutes before you get on your treadmill walking around the room at a comfortable pace. This should be easy and if it is not, you are trying to do too much too soon. The idea is to take it slow and gently raise your heart rate a little. Finish up with some gentle leg stretches. Do not stretch any cold muscles like those in your arms.
Stage 2: The Walking Interval
Get on the treadmill and set it to slightly faster than your warmup pace. It does not hurt to add a little incline too. The exact speed you need to be going is unique for you but you should be aiming to go fast enough that you would find it difficult but not impossible to hold a conversation at the same time. Keep this up for 2 minutes and remember that any treadmill that is worth anything like a model from Nero will be able to assist you with timings and other details.
Stage 3: The Running Interval
As soon as you hit the end of that 2-minute walking interval you want to turn up the speed and start running. Like with walking, the speed will be unique to you. You want to to be going at what you consider to be 80 to 90% of what you are capable of. At this speed, the idea of holding a conversation should seem all but impossible. You need to keep this up for a full minute.
Stage 4: Repeat
As soon as you finish the running interval go straight back to the 2-minute walking interval, exactly the same way as you did before. You do not have to return to precisely the same speed. Remember the requirement of holding a conversation is difficult but possible and aim for that again.
You want to complete ten sets of these two intervals in total. They last for 3 minutes when combines so that is a 30-minute workout plus the 5-minute warmup. Each time an interval finishes, start the next one without hesitation and remember you can adjust the speeds of each so long as you are getting what you need from them.
Once you have finished all ten you need to set the treadmill to a slow, easy walking speed and set the incline to zero. Spend 5 minutes walking gently to cool off and once done make sure to thoroughly stretch out your legs.
In 30 minutes you will have burned about 320 calories. This varies depending on individual height, weight and fitness level but it will always be a lot for the time spent and it does wonders for your metabolism. You need to do this every other day so it will be 3 or 4 times each week.
Keep it up for long enough and you will see that just burn away to nothing and your fitness will dramatically improve. All it requires is a decent treadmill and 35 minutes of your time.
The debate between actual running and machine running has been there since the invention of treadmills and the likes. Actual runners claim they can’t stand the idea of running without having to interact with nature while machine runners tend to source their strength and motivation from controlling the machines. Either way, both tend to bring about the same results. However, you can’t fail but notice the numerous inclusions that are being made on treadmills and other running machines. Those inclusions tend to boost their effectiveness and efficiency a great deal. With their popularity rising every single day, it is right to say that more people will turn to running machines shortly.
Why using a running machine is a good idea
When you start making numerous comparisons between running machines and actual running. You will find that there are so many advantages of the former than most people tend to assume. Here are some of the main reasons why using a running machine is a good idea.
You are not affected by weather conditions
Those people who love running tend to have a strict schedule. Whether you are running outside or on a treadmill, there is a reason why you have decided to allocate your running routine a specific time. This might be due to your work schedule or just because it is the time when you feel comfortable motivated. The best part of using a running machine is that you will never miss your run due to harsh weather conditions. You are guaranteed to run at that particular time, whether it is raining or not. This makes running machines very convenient.
Running machines come with programmed running exercises
There are advanced running machines such as PremierFit T100 that allow you to set your very own running course. This will enable you to have an easy running exercise that is up to your abilities. They also come with manual programming modes and so you can switch to any difficulty level whenever you feel like. Such features are designed to give you the running momentum that you require to remain physically fit. This makes the running machines better than actual running, which tend to keep you at a steady speed. Not unless you have the inner drive to increase your speed, you will always maintain the same pace.
You are always in charge of your running exercise
Running outside tends to come with several limitations that don’t make you completely in charge of the training. There are numerous possibilities of finding the road closed or getting a slippery path that requires you to slow down on demand. Such things don’t happen when using a treadmill. A running machine such as PrestigeSports XM-PROIII comes with various controls that put you in charge of the whole process. You get to stop when you want to and take a rest when you feel like. You don’t have to worry about something else, making you pause your training against your wish.
You get to avoid unnecessary injuries
According to statistics, about 65 to 85 percent of people tend to develop running injuries. This is quite a big number. Well, such injuries can be avoided by using a treadmill. All you need is a running machine like JLL T350 treadmill which comes with a soft and durable running belt. This means that even if you take a fall, there are minimal chances of getting any injuries, unlike running outside. This doesn’t mean that running outside is a bad idea, but there is a much better way that will minimize the number of scars on your tissue. You will also avoid problems such as joint dislocations.
You get to avoid too much resistance
If you are the type of person who doesn’t like environmental resistance such as wind, then you will have a pretty good time on the treadmill. This is because you get to pick an ideal spot to position your treadmill. Once it is strategically placed, you will end up with a smooth run that is undistracted and with less resistance. It is thus a piece of exquisite machinery to use if at all, you are not into so much resistance that is experienced outdoors. A treadmill offers you a much better way to enjoy your run throughout.
So far, as much as actual runners criticize treadmills, it is much easier to have enjoyed your run than when running outdoors. With technology being incorporated into the machines, there will reach a point when using a treadmill will be much fun just like running outdoors. Already, there are treadmills such as JLL S300 that come with speakers and aux port. This is so that you may enjoy great music while burning your calories. This makes the treadmill experience much better. As much as people claim that running actual running is the best way to get hardened and burn calories, it all narrows down to what you prefer and what you can handle.
After all, both methods require you to put in some amount of work. So long as you are well suited with one, you will end up gaining similar benefits, although in a different amount of time. According to the above information, treadmills are indeed becoming the centre of attraction thanks to their numerous capabilities and benefits. The number of people using them is rising, and shortly, only a handful of people will be going for actual runs.
If you’ve been tirelessly racking up mile after mile on a treadmill for months or even years, and have noticed a plateau in results or performance, there is no need for alarm. Maybe enthusiasm for your good old running machine is fading or you’re just bored of constantly repeating the same exercise at the same speed. Before unplugging the treadmill for good, why not learn how high-intensity interval training (HIIT) can transform the way you view exercise forever. The benefits of this type of workout are huge and immensely versatile, meaning you can perform HIIT exercise on a multitude of equipment, including treadmills. So how do you incorporate this method of training on a treadmill? And what are the best machines out there if you don’t own one yet or are looking to upgrade your out-dated equipment?
There is nothing wrong with running a medium to long-distance at a regular, steady pace. Doing this consistently for years is fantastic for your cardiovascular endurance, and will more than likely indicate a good level of fitness. However, for many of us, keeping up with this level of training can be difficult. Firstly, any kind of distance running is time-consuming. In today’s busy world it can be a challenge to dedicate so much time to exercise. Also, unless you genuinely enjoy running, the average person may be fighting an uphill battle to maintain this capacity of training.
This is where HIIT can shake up your routine and make things manageable. High-intensity interval training requires you working out at periods of almost full intensity, followed by slower recovery phases. This constant change of pace forces the body out of its comfort zone, making it work harder. Exercising like this takes far less time than traditional running, and helps to torch calories far more effectively.
How Do You Incorporate HIIT on a Treadmill?
Performing HIIT sessions on your treadmill is a fantastic way to raise the bar on cardio training and enhance your metabolism. The advantage of using a treadmill is less torture on joints as your legs repeatedly hammer the surface during a hard sprint. Ideally, you’ll possess a machine which enables you to program speed intervals, therefore, having less to worry about during your session. You can still change the speed manually if your treadmill does not allow this.
Always ensure you warm up before you begin any exercise. Determine your high-intensity speed before starting the workout. This pace should lift your heart rate to about 80-90 per cent of your maximum. To achieve this, you can use a combination of higher speeds and incline of the treadmill. When at maximum, you should find that you cannot do more than a minute at this level without slowing down.
Set your treadmill program (or be ready to manually change speed). Begin by going at your high-intensity level for one minute; then follow this immediately with a recovery speed—which should be similar to your warm-up—for two minutes. Repeat these steps a few times, aiming for about ten minutes of HIIT. As you get fitter, you can adjust the workout to push yourself further. Try repeating more cycles or shortening the recovery period to one and a half minutes. After your HIIT session, end with a gentle cool down.
How Often Should You Do This?
Start off slowly if you’ve never pushed your body in this way; HIIT can be a shock to the system. If you can manage to work out between two and four times a week, you’ll see huge benefits. Space out exercise days with at least one day of rest in-between. Your body will need this to recover and rebuild. Continue this HIIT program for about eight weeks, before giving your body a much-needed rest—you’ll come back stronger after taking time off.
With so many treadmills on the market today, it can be troublesome to decide which are worth investing in. You want a durable, reliable and long-lasting machine with all the operational needs to provide the best indoor running experience possible. JLL has a fine range of machines, which are mid-range in price and offer high-quality performance. The JLL T350 comes with a five-year motor warranty and offers 20 running programs as well as 20 incline levels. This terrific value for money treadmill is also foldable to give you that extra space.
Sportstech offers genuine professional quality treadmills. If you’re after a machine with a large running surface that delivers an authentically natural running feel, the Sportstech F37 is perfect. Although more expensive than JLL treadmills, this premium-quality equipment will last a long time and provide ideal conditions for your HIIT workouts. The cushioning system is gentle on the joints and it comes with 12 pre-installed training programmes to get you going. A quality purchase.
Embrace This New Running Journey
Whichever running machine is at your disposal, the end result will be down to you and the effort put in. Treadmill HIIT workouts will challenge you in ways that your body and mind may not be used to. If your goal is to lose weight, improve fitness or just to find a new and exciting alternative to steady running; changing it up with HIIT might be the breakthrough you’re after. Enjoy living the thrill of every new session.
You know that to lose weight you must burn more calories than you consume. To maintain your weight and stay toned, you must balance calories in with calories out. Using a treadmill is a great option, as you can burn 200 to 300 calories in 20 minutes, going at a 6 mph to 8 mph speed. At the same time, a treadmill offers you a great home workout option, as well as being an exercise tool you can use at your favourite gym. But is using a treadmill really a good addition to your routine? Keep reading to find out everything you need to know.
Choosing a Treadmill
Your first step to making sure your treadmill helps with exercise is to get on the right machine. Whether you’re choosing among the options at the gym or you’re shopping for a home model, the right machine plays a big role in how effective it will be for your purposes. Each brand and model has different features and perks. For example, the BTM electric treadmill folds up so it’s ideal for home use. The Sportstech F31 professional treadmill is a bit fancier with Bluetooth and a self-lubrication function. Trying out a variety of models and brands can help you find the right one for your exercise goals.
Purpose of a Treadmill
A treadmill is designed to mimic walking and running, but without the need to have a wide open space and good weather to do it. By changing the speed of your machine, you can run or walk faster as you go, or go a little slower if you need to. This makes it simple to customise your workout so that you can get what you need out of it. If you want to build to a running routine outside, you can use your treadmill to build your endurance. If you prefer a simple walk, but don’t want to do so outside, your treadmill is the perfect solution.
Benefits of a Treadmill
A treadmill is ideal for young and old people and also works for people who are new to exercise as well as experienced runners. Something simple like Finether running machine is good for a beginner, while something a bit more high-tech like the PrestigeSports XM PRO-III treadmill is a good choice for an experienced runner. Another big perk to using a treadmill is that you can fit in your workout in any weather, which is terrific given the vagaries of the British climate. Running or walking on a treadmill is also convenient and safer than doing so outside, especially at night. There are a lot of ways to use your treadmill, creating a well-rounded workout program.
How to Use Your Treadmill
Clearly, walking or running on your treadmill is the prime way to use your machine. But that’s not the only way to get an effective workout from it. Experts suggest using it for high intensity interval training, which involves mixing in bouts of going all out inside your usual routine. But your treadmill doesn’t only have to be used for running. You can also use it to do walking lunges, side shuffles, walking planks, reverse mountain climbers, and incline pushups. You can also walk while holding dumbbells. This enables you to add some strength training into your routine, which helps build lean muscle mass and speed your metabolism, while also burning calories for weight maintenance. To do this you need a versatile machine, like the Branx Fitness Elite Runner Pro or the Ancheer 3.5PS electric treadmill.
Getting the Most out of Your Treadmill
Now that you know how to choose and use your treadmill, there are some additional tips you can use to be sure that you’re getting the most out of it.
To really help with your exercise routine, mix up how you use it, in terms of the speed, incline and the amount of time you run or walk. This challenges your body in different ways so your body doesn’t adapt to the same old workout all the time. Experts also caution against resting your arms on the machine while you use it because this means your body isn’t working as hard as it could, reducing the benefits of your exercise routine. Warming up and cooling down is also a good idea and if you’re having trouble sticking with it, try putting on some music to motivate you.
A treadmill is a sound investment for anyone who wants to create an effective workout routine that both burns calories and builds muscles. The biggest trick is to be sure that once you’ve found the perfect treadmill, that you stick with a regular routine so that it’s good for exercise, no matter your skill level or age. Do your research and make sure that your treadmill is one that is going to serve you well and it won’t be anything but good for you.