Treadmill Interval Training For Weight Loss
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Treadmill Interval Training For Weight Loss
Using a treadmill for weight loss is very effective, especially when you are following a workout plan that incorporates interval training. The idea of interval training on a treadmill is to increase the intensity of the workout for short bursts then let your heart rate drop during recovery periods.
Rather than just plodding along with your heart rate between 50% to 60% of your maximum heart rate, using short bursts of intense effort increases your heart rate to 75% to 90% of your maximum which increases the amount of calories you burn to fuel your exercise, and ultimately you burn more fat as well.
To calculate your maximum heart rate threshold, you take your age from 220. For example if you are 40, your maximum heart rate would work out to be 180. Then you work out your relevant heart rate range based on your maximum heart rate threshold.
In this case, 50% is 90 beats per minute or bpm. If you wanted to train at 75% bpm, you would need to get your heart rate up to 135 bpm. During treadmill interval workouts with a maximum heart rate threshold of 90%, you would need to get your heart rate up to 162. I have provided a heart rate chart here.
So here is a treadmill interval workout plan for weight loss that is based on fat burning heart rate zones. Warm up for 10 minutes with the treadmill incline at 0%. Increase intensity for 30 seconds aiming to get your heart rate up to 80% to 90% of your maximum heart rate. The best way to increase intensity is to combine an increase of speed with an increase in the incline of the treadmill. Experiment and see what works for you.
The key is to get your heart rate bpm up to the heart rate zone that promotes the burning of fat. Continue with the short 30 second bursts and recovery periods of 2 minutes for 20 minutes. Depending on your fitness level, you may need to work up to this.
If you are just starting a fitness program check out the best way to start a fitness program. It is important to build up your fitness slowly, so you don’t injure yourself.
Check out more information on the optimal fat burning heart rate.
Research at the Uni of NSW in Australia has discovered the interval training can result in weight loss up to three times quicker than standard low intensity cardio workouts. The interval workout plan they used is detailed below. This interval workout plan can be done on a treadmill
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
Intense effort 8 seconds
Recovery with low intensity for 12 seconds
This is only 2 minutes of the 20 minute interval treadmill workout. Repeat this 10 times. As this is an intense routine, only do this every second day, and do other cardio work the other days.
Beginner Interval Treadmill Workout Routine
For the the first treadmill workout, do a 5 minute warm up at a low intensity. To work out intensity levels, a 5/10 intensity is the level that you can comfortably walk and are not so much out of breath that you cant talk to some one.
After your warm up, set the treadmill to go at a 6 out of ten intensity for 2 minutes. Then increase the intensity to seven out of ten for 3 minutes.
The key to treadmill interval training is proper recovery. Set the treadmill to 3/10 intensity for 2 minutes so you can recover before your next effort. Increase the intensity to 7/10 for 3 more minutes. Do this routine for a total of 3 intervals, then warm down for 5 minutes. Well done, you have completed your first beginner interval treadmill workout.
Intermediate Interval Treadmill Workout Routine
Do a 5 minute warmup. Set the treadmill at a 6/10 intensity for 2 minutes. Increase your treadmills incline or speed so the intensity of the treadmill workout increases to 7 out of 10. Maintain this for 90 seconds, then reduce intensity to 3 out of 10 for 2 minutes. Repeat the cycle 5 times, then cool down for 10 minutes.
These are two great beginner and intermediate interval treadmill workouts to help you lose weight and keep it off. Repeat these treadmill workouts every second day to get the full benefits.
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