Treadmills are designed to build cardiovascular endurance and strength through various running and walking workouts. One workout that can be performed on the treadmill is valley training, commonly referred to as interval training. Valley training is characterized by alternating periods of high-intensity training followed with a specific time interval. The name "valley training" comes from the peaks and valleys that are displayed on the LED control console on the treadmill.
Function
Valley training is traditionally used by athletes and runners to develop speed and endurance, but general fitness enthusiasts can also use valley training to improve overall fitness. The function of valley training is to provide an alternative training method to the long and slow distance approach of running on the treadmill. The systematic work/rest intervals provide specific benefits.
Features
Most treadmills feature built-in programs for various valley training workouts. The built-in programs automatically change the speed and/or incline during the work interval and reduce the speed or incline during the rest interval. Push button speed and incline controls allow you to manually control the intervals during the workout.
Time Frame
Beginning or novice runners should perform valley training for no more than 30 minutes while an advanced runner can reach 50 minutes. The individual time frame components to the work/rest intervals vary based on the intended goal. Greg Glassman, founder of CrossFit, recommends three basic time guidelines for training speed, mid-distance or distance running. Training for speed should follow a 1:3 work/rest ratio, mid-distance follows a 1:2 ratio and distance uses a 1:1 ratio. For example, to build speed, run for 30 seconds, followed by a 90-second rest. For distance, run for 120 to 300 seconds, followed with a 120- to 300-second rest.
Benefits
According to the Lehigh Valley Health Network, average exercisers can receive the same benefits from valley training as athletes. Glassman suggests that interval training is the best way to develop the cardiovascular system while preventing a loss in strength, speed and power.
Considerations
Consult a physician before performing any treadmill workout or exercise routine. Upon clearance from a physician, always begin each treadmill workout with an appropriate warm-up. A certified personal fitness trainer can be consulted for personalized advice on how to operate the treadmill and perform valley training. Monitor your heart rate throughout the workout to prevent injuries or fainting.
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