Interval training can be incorporated into your cardio exercise routine, no matter your fitness level or experience, according to MayoClinic.com. Interval training consists of alternating bursts of higher-intensity activity with periods of lighter-intensity activity. Using a treadmill for your interval training can make it easier to control your interval intensity with speed and incline controls.
Benefits
Interval training can help you burn more calories in less time than traditional cardio exercise because of the periods of higher-intensity. Interval training also helps promote aerobic fitness, which means your heart becomes stronger and more efficient at delivering oxygen-rich blood to your body. Interval training on a treadmill can also add variety to your workouts because exercising at the same pace for a long period of time on a treadmill can become boring.
Workouts
Your interval training workouts should be tailored to fit your current fitness level. If you are a beginner to exercise, your intervals should consist of periods of faster walking or light jogging. If you have been exercising regularly for a long period of time and are very fit, your intervals can consist of all-out sprints. The Wellness Center at the University of South Carolina suggests doing a higher-intensity interval for between 30 seconds and two minutes followed by a recovery period of approximately two minutes. The repetitions of your intervals should also be determined by your fitness level.
Guidelines
Before starting your intervals on the treadmill, always make sure you complete an adequate warm-up. The University of Alabama, Birmingham, recommends a warm-up of at least five to 10 minutes. It is important to listen to your body during your interval training because pushing yourself too hard too quickly can lead to potential overuse injuries. Beginning your interval training with two to four intervals is a good place to start, and you can add more as your fitness increases. Your higher-intensity intervals can be done by increasing the speed on your treadmill or the incline for added resistance.
Considerations
Adding higher-intensity activity to your workouts can increase your potential for injury. Always use caution when starting interval training, and you should stop if you experience abnormal breathing or pain. Iowa State University Extension recommends visiting with your doctor before incorporating interval training if you are new to exercise or if you have been sedentary for some time. Also check with your doctor if you have a family history of heart disease or any other condition that may affect your ability to safely exercise.
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