A good treadmill interval training session is as follows:
Repeat this cycle three times for a high intensity interval session. (Working phase of the session equates to only 18 minutes, excluding warm up and cool down!!).
The interval combinations you could create are endless and don’t need to be any longer than 20 minutes. Twenty minutes is the maximum time recommended to be spent on any piece of cardio equipment. Any longer and the exercise is then categorised as endurance and will consequently throw the body into a catabolic state.
Have you ever looked at the physique of a marathon runners versus a sprinter? This graphically demonstrates the effects of interval training and steady state training on the body. Sprinters, who predominately train in intervals, are lean, muscular and powerful, whereas marathon runners, who predominately train in a steady state, look gaunt, thin and have limited muscle mass.
Other benefits of high intensity include:
So what are you waiting for? The results speak for themselves….make the switch, save precious time and reap the rewards with interval training today!
- Walk on a pace of 6km/hr for 5mins to warm up
- Jog at a pace of 9km/hr for 2mins
- Jog at a pace of 11km/hr for 2mins
- Walk at a pace of 6km/hr for 2mins
The interval combinations you could create are endless and don’t need to be any longer than 20 minutes. Twenty minutes is the maximum time recommended to be spent on any piece of cardio equipment. Any longer and the exercise is then categorised as endurance and will consequently throw the body into a catabolic state.
Have you ever looked at the physique of a marathon runners versus a sprinter? This graphically demonstrates the effects of interval training and steady state training on the body. Sprinters, who predominately train in intervals, are lean, muscular and powerful, whereas marathon runners, who predominately train in a steady state, look gaunt, thin and have limited muscle mass.
Other benefits of high intensity include:
- Improved cardiovascular fitness
- Elevated VO2 max and lactate threshold
- Reduced risk of overuse injury and joint wear and tear
- Reduced muscle wasting
- Increased calories burn
- Increased working capabilities of the heart
