You Don't Have to Run in Order to Get the Most out of a Treadmill

Running is not the only way to get a high-intensity cardiovascular workout from a treadmill. Interval training can be utilized by anyone who has no serious physical limitations but for the fact that they are out of shape. This method can also be effectively employed by those who are fit but who do not desire to run.

Interval Training

The definition of interval training is a type of physical training that involves bursts of high intensity work which is alternated with periods of rest or low activity. The easiest way to utilize this highly effective training principle is to warm up for a few minutes walking at a pace where you can still hold a conversation but you are definitely working. After about 5 to 7 minutes up the speed on the treadmill to a point where you are working much harder just short of the point where you feel the need to run or even jog. You should be walking very briskly but do not hold on to the rails. If you can not walk supporting your own body weight then you are going too fast and should slow to a pace where you are still working hard but feel that you are in total control of your movements. In other words, you don't feel that you are about to fly off of the treadmill if you fail to hold on for dear life. Try to maintain this fast pace for 3 to 5 minutes. Then scale back to a pace where you can recover for a few minutes, which will most likely be the pace you were at when you began. Fluctuate between the challenging pace to the slower recovery pace several times throughout your entire workout making adjustments to the length and intensity of the intervals. As you progress in your level of fitness you will find that you will need less recovery time and that you will be able to gradually increase the speed during the short periods of great exertion. You work at your own pace. The more you challenge yourself safely (Remember never go so fast that you feel you will fly off of the treadmill without holding on.) the more quickly progress will be made.

You can even change this interval training up by utilizing the incline feature with which most treadmills are equipped. Just crank the incline up as far as you can while still walking with good posture; shoulders back and abdomen in. If you feel the need to grab onto the hand rails or you can not walk upright these are clear indicators that the incline is too high.

It is a fitness fact that anyone can effectively utilize interval training on any treadmill without ever running one step. The perspiration will come pouring off of you while walking uphill or while you are alternating between uphill walking and speed-walking, or if you just speed-walk with short cool-down periods in between without ever holding onto the handrails for added support.

As always remember to drink plenty of water so as to avoid dehydration.