Interval treadmill running is the surest way to fight the boredom many runners struggle with when training indoor. This type of training can make your workout more challenging and fun. It is also the shortcut for rapid weight loss-many beginners can burn fat easily on the treadmill when doing intervals.
Why interval training?
Well there are many reasons that make treadmill interval running so beneficial. Interval running is a form of high intensity training. This type of exercise creates an after burn effects that boosts metabolism rated through the roof. Consequently, you will be burning calories even when asleep.
Interval workouts are boredom killers. One big complaint that many runners shout aloud is the tediously of training indoor and not being able to enjoy the outside scenery. Intervals can make the training enjoyable and boredom-free. Especially when you learn that there is always room for constant improvement.
Action steps:
First of all let us define what an interval training workout is. This type of training is a form of fast running interspersed by recovery bouts. As an example, you can pick a pace that about 80 to 90% of your maximum hear rate, then slow down and give your body the recovery it needs.
First 5 minutes: this is the warm-up phase. The training has not started yet. You should pick a walking pace that's most appropriate for you. Beginners may target a speed of 3.5 miles per hour or more. For the more experienced-pick your own pace.
Minutes 5-15: when your body is well warmed up, then it's time to start the workout. You should begin with a 1% incline with a moderate speed of 7 to 8 Mph. You can do 3 to 4 sets of speed running interspersed by 1 minute of recovery each-choose your own interval duration-this heavily depends on your own fitness level.
Minutes 15-17: this is time for recovery-especially if you have been pushing yourself early in the workout. Take deep breaths and hydrate a little bit. This phase will prompt you for the next intense part of the training.
Minutes 17-27: this is the most intense part of the training. Feel free to push yourself and find out what are really made of. Increase the incline for 4% and adjust your speed. During this phase, you could do 3 hard intervals or more. The recovery boots should not exceed 1 minute each.
Minutes 27-29: slow down and decrease the incline up to 2% Minutes 29- 33: this is the cool down phase. Get rid of the incline and slow it down to an effortless jog. Get your heart rate down and contemplate the benefits of your training.
Of course don't feel like you need to follow the above instructions verbatim. Everyone is different and responds to different type of training. What you need to do is to find your sweet spot, do your best and forget the rest.
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From David Dack - Running Author And Enthusiast
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