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.
