In the pursuit of a healthy life on the road, the treadmill has become the preferred fitness tool for many people. Interval training (HIIT), as an efficient exercise method, has been highly respected in the fitness circle in recent years. Today, let’s explore interval training on the treadmill and how it can help you burn fat faster and increase endurance.
What is interval training?
High-Intensity Interval Training (HIIT) is a type of training that alternates high-intensity exercise with low-intensity recovery exercise. This training method not only effectively improves heart and lung function, but also burns a lot of fat in a short period of time, helping you reach your fitness goals faster.
Interval training program on the treadmill
Interval training on the treadmill is very convenient, and you can set different training intensity and time depending on your fitness level and goals. Here’s a treadmill interval training program for beginners:
Warm-up phase (5 minutes)
Speed: Jogging, speed set at 4-5 km/h.
Slope: Keep it at 0%-2%.
The goal: To gradually acclimate the body to exercise, increase heart rate and reduce the risk of injury.
High intensity phase (30 seconds)
Speed: Fast running, the speed is set at 10-12 km/h.
Slope: Keep it at 0%-2%.
Goal: Rapidly increase heart rate to 80%-90% of maximum heart rate.
Low intensity phase (1 minute)
Speed: Jogging, speed set at 4-5 km/h.
Slope: Keep it at 0%-2%.
Goal: Let the body recover and slow down the heart rate.
Repetitive cycle
Number of times: Repeat the above high intensity and low intensity stages for a total of 8-10 rounds.
Total duration: About 15-20 minutes.
Cooling stage (5 minutes)
Speed: Jogging, speed set at 4-5 km/h.
Slope: Keep it at 0%-2%.
The goal: to gradually return the heart rate to normal levels and reduce muscle soreness.
The benefits of interval training
Efficient fat burning: Interval training burns a lot of fat in a short amount of time, helping you reach your weight loss goals faster.
Improve endurance: By alternating high-intensity and low-intensity training, you can effectively improve cardiorespiratory function and endurance.
Save time: Interval training can achieve better results in less time than traditional long runs.
High flexibility: Interval training on the treadmill can be adjusted according to individual fitness and goals, suitable for different levels of fitness enthusiasts.
Matters needing attention
Warm up and cool down: Do not neglect the warm up and cool down phase, which helps to reduce the risk of injury and improve the effectiveness of training.
Adjust for physical fitness: If you are a beginner, start with a lower speed and intensity and gradually increase the difficulty.
Keep breathing: During the high intensity phase, keep breathing deeply and avoid holding your breath.
Listen to your body: If you feel unwell, stop training immediately and rest.
Interval training on the treadmill is an efficient and flexible way to get fit for the busy modern life. With a structured training schedule, you can increase endurance, burn fat, and enjoy running in a short amount of time. Go for it and make interval training a part of your healthy lifestyle!
Post time: Feb-19-2025