Once thought to be only for elite athletes, interval training now is known as a safe and effective training method for exercisers of all abilities. Interval training includes alternating periods of higher-intensity activity with periods of lower-intensity activity. A benefit of interval training is that you can decide on the duration and intensity of the intervals, and during your treadmill workout you can include walking intervals, jogging intervals or a combination.
Walking
Adding intervals to your workout is easy to do on your treadmill because you can control the treadmill speed. An example of an interval training workout while walking on your treadmill could include walking at your normal pace for four minutes, then increasing your pace for one minute. Repeat this sequence five to six times for a 25- to 30-minute workout. Another example could include walking at your normal pace for 90 seconds, then increasing your pace for 30 seconds. Repeat these intervals 10 times for a 20-minute interval training workout.
Running
As your fitness improves, you can add running or jogging to your treadmill workout. During your treadmill workout, after walking for four minutes, add one minute of running and continue alternating between running and walking. Another way to add running to your workout would be to run or jog at your normal pace for a few minutes and then run faster for 30 seconds, and repeat the sequence. The timing of your intervals -- and whether you walk or run during those intervals -- can be varied and should be determined by how you feel before your interval workout.
Benefits
One benefit to interval training is that it is flexible. There are many combinations of intervals you can do while on your treadmill and this can help decrease boredom during your workout. Because interval training includes more intense exercise than exercising at a slow, steady pace, you can burn more calories in less time. The Mayo Clinic also reports that interval training is an effective way to boost your aerobic capacity.
Considerations
Consult with your doctor before starting a new exercise program if you are new to exercise or if you have a condition that might make exercise unsafe for you. Once cleared for exercise, slowly and gradually include intervals to your treadmill workout. Because interval training includes higher-intensity activity, pushing too hard before your body is ready can increase your risk for injury. Always start your workout with a warm-up and end with a cool-down period.
References
- University of Alabama at Birmingham; UAB Medicine: Interval Training Can Pump Up Your Workout; 2007
- The Mayo Clinic; Interval Training Benefits Exercisers of All Ability Levels; 2010
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