In the Jan. 25, 2010, issue of the "Journal of Physiology," Dr. Jonathan Little states that interval training is as effective as workouts that take more time. The goal of interval training is to increase cardio capacity, burn more calories and keep you interested and engaged. A treadmill provides an indoor piece of equipment that helps you create effective intervals since you can control your speed.
Starting Out
If you're new to walking on a treadmill, or just starting a fitness routine, start with alternating a slow walk with a faster-paced walk or slow job. You can use a ratio of equal parts higher-intensity to lower-intensity, or recovery, time to get started.
For example, after walking for five minutes to get warmed up, begin your workout by walking or jogging slowly for two minutes. Then re-set the speed of the treadmill back to your warm-up walking pace for two minutes. Then set again to a faster pace, alternating back and forth until you complete a total of 30 minutes of interval treadmill walking. Cool down with a five minute walk and stretch.
Intermediate
If you've been regularly using a treadmill, and are looking to alleviate the boredom of stride after stride, use interval training to help you work out harder and more effectively.
For an intermediate workout, use shorter recovery periods and increase your high-intensity exertion. For example, warm up for a five minutes and then increase your speed to a jog for two minutes. After two minutes, reduce your pace back to a walk, but a faster pace than your warm-up walk for one minute. After one minute, increase the speed again to your jogging pace. Alternate back and forth until you complete a total of 30 minutes of interval treadmill walking and jogging. Cool down with a five minute walk and stretch.
Advanced
If you're very fit and ready to push your boundaries, an interval treadmill approach can provide an efficient and tough workout. Before starting, warm up for five minutes by walking on the treadmill for five minutes. Use an interval of two minutes of lighter pace to recover, followed by four minutes of intense exercise.
For example, after your warm-up, set the pace to a fast run for four minutes. Then reduce your speed to a jog for two minutes. After this short recovery, increase the pace again to a fast run. Alternate back and forth until you complete a total of 30 minutes of interval treadmill walking and jogging. Cool down with a five minute walk and stretch.
References
- MayoClinic.com: Interval Training: Can It Boost Your Calorie-Burning Power?
- American Council on Exercise: What's the Best Piece of Cardio Equipment
- "The Journal of Physiology": A Practical Model Of Low-Volume High-Intensity Interval Training Induces Mitochondrial Biogenesis In Human Skeletal Muscle: Potential Mechanisms; Little, et al; 2010
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