Most treadmills offer two ways to intensify your workout: speed and incline. The speed usually ranges from a very slow walk to a sprint. The incline feature simulates running hills and can go as high as 10, 15, 20 or 40 percent, depending on the treadmill model. Interval training is a time-efficient, intense form of training that works both your aerobic and anaerobic energy systems and increases your body's ability to utilize oxygen. Alternate periods of intense activity with periods of less-intense activity. The incline on a treadmill is an effective method to integrate interval training into your routine.
Step 1
Warm up for five to 10 minutes at a light jog or fast walk with a low incline.
Step 2
Set the speed at a constant rate that you can maintain. Press the "Speed Up" arrow button to adjust your speed. On most treadmills, each press of the button changes the speed by .1 mph. If you are a beginner, do a medium-to-fast walk of 3 to 5 mph. If you are a runner, try a fast jog or medium run of 6 to 10 mph.
Step 3
Adjust the incline to a medium or high grade for 30 seconds. Press the "Incline Up" arrow button to increase the grade of the ramp. On most treadmills, each press of the button increases the grade by .5 percent. This is your intense-interval segment. Select an incline that you can maintain for 30 seconds, but not much longer.
Step 4
Lower the incline to the recovery setting for 60 seconds. Choose a medium to low incline.
Step 5
Continue alternating for 20 minutes.
Step 6
Cool down at a comfortable walk or jog for five to 10 minutes.
Tips and Warnings
- Use different interval times for this style of training. If you are a beginner, make your recovery periods double or triple your intense periods. Do one minute hard and three minutes easy or 20 seconds hard and 60 seconds easy.
- Adjust the intensity of the incline and speed to match your fitness level. A beginner might choose a 0 incline for the recovery periods and a 5-percent incline for the intense segments with a constant speed of 3 mph. A seasoned runner might select a 5 incline for the recovery periods and a 10-percent incline for the intense segments with a constant speed of 7 mph. Consult your physician before beginning any exercise program.
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