The Benefits Of Running Intervals On Treadmills

Although a long run in the park with the wind in your hair and nature in your nostrils is rejuvenating, short bursts of exercise offer greater calorie burning. You'll also improve your cardiovascular workout as you alternate speeds and increase the intensity of your workout. Additionally, because interval training incorporates recovery periods, it is less intense and can help you avoid injuries that sometimes accompany non-stop treadmill routines.

Basics

Once a practice exclusive to leading athletes, interval training has become a powerful tool for the novice exerciser, says MayoClinic.com. Interval training combines aerobic and anaerobic activity. Aerobic activity describes the lower intensity aspect of interval training, where movements are slower and the body is able to recover from higher intensity movements. The aerobic system uses oxygen to convert carbohydrates to energy and provides enough energy for continuous movement at a moderate pace.

Anaerobic activity uses more power, speed and force than aerobic running, which requires greater metabolic functioning.The anaerobic system takes energy from carbohydrates stored in the muscles and does not use oxygen or provide enough strength for a long-distance run. Anaerobic movements then are swift but short-lived. Combined, these two energy-producing activities give you a complete and varied workout on your treadmill.

Cardiovascular Benefits

Using the incline option on a treadmill helps challenge your muscles, including your heart. Alternating brisk running with slower aerobic running works much like the incline feature, in that it forces you to work harder. This stimulates your muscles and improves your cardiovascular fitness. With practice, a person who varies his speed and intensity becomes stronger and builds endurance. Exercise becomes easier and breathing less labored.

Time

In today's fast-paced society we want everything from our food to our Web surfing to be swift. The same goes for fitness: we want to put forth less effort and see greater results. Interval training on a treadmill allows exercisers to spend less time running while gaining superior benefit from their routine. A person using interval training might finish a 60-minute walk in a mere 45 minutes by incorporating short bursts of anaerobic activity. Of course you'll be physically able to exercise longer and with more intensity if you choose to, due to your improved cardiovascular fitness.

Calorie Burning

Running on a treadmill is an ideal calorie-burning exercise, with runners burning around 50 percent more calories per mile than walkers. Since interval training mixes spurts of speed running with slower-paced running, those who use the technique burn more calories than a person who runs the same speed for the duration of his workout.

Reduced Risks

Intense exercise forces muscles to produce waste products that can contribute to muscle soreness. Too much waste leads to pain and exhaustion. Since interval training allows the runner to recover between bursts of intense running, he accumulates less waste and thereby experiences less discomfort.