Practicing with the treadmill has long been a familiar exercise regimen for those who want to lose weight. Besides, there are HIIT treadmill workouts that will help to improve your heart health, this is an effective but little-known exercised regimen. Let’s find out and add this exercise to our health training journey!
I. HIIT treadmill workouts
Warm-up: 10 minutes on the treadmill before you start increasing the intensity. As you prepare to sprint, it’s important to warm up fully. During the last 5 minutes of the warm-up, you can do one or two cycles of under-maximum acceleration per minute, such as 1 to 2 km/h faster than the warm-up.
Training method: You will start running at full speed for 1 minute, followed by 2 minutes of recovery at normal speed.
Repeat: After doing one cycle, you should immediately start the next cycle to keep the heart rate steady to burn fat. Ideally, you should do five to eight cycles. This workout regimen will maximize the benefits of running while burning fat.
Cooldown: Walk briskly or run slowly for 5 minutes.
How it feels when exercising: When you get close to your limit, you’ll breathe so hard you can’t speak. You may feel your heart rate increase, but you should reduce the intensity if you notice an irregularity. After 1 to 2 minutes in recovery mode, your heart rate may still be a bit high, but your breathing has returned to a pace where you can speak at least short sentences.
II. How to implement HIIT training with a treadmill
You can combine multiple exercises in your HIIT treadmill workout for beginners. Everyone has a different ability to exert their full strength in 1 minute. You can walk, jog, or run off-road. You can choose without following any rules.
Try to get the recovery rate easy enough that you can talk back in short sentences at the end of two minutes. This running speed will increase as you get stronger, but for new trainers to exercise or returning to exercise, it could mean walking rather than running more slowly.
AIt’s also important that for maximum effort, you need to choose a speed and incline where you can still use good form. You don’t have to cling to the treadmill’s handrails or fear the risk of tripping. If you’re new to the treadmill, it’s best to choose a lower speed and incline until you’ve mastered walking and running on the treadmill.
When you find your HIIT combination, don’t be afraid to change it up. You can start building endurance and capacity. Your maximum setting about speed and incline of your will become easier after a few weeks, and you will need to increase it up again. Pedestrians may discover that they will need to start running on a treadmill to make the most of their time.
III. Benefits of doing HIIT treadmill workout
When training with regular HIIT or running programs, your muscle, and energy systems get used to your exercise routine. So you need a new challenge and your body has to work harder to respond. In addition to making exercise more attractive, running HIIT with a treadmill has the same benefits as performing HIIT exercises to reduce belly fat.
1. Improve heart health
If you are a healthy person looking to boost your cardiovascular health, HIIT treadmill workout is effective and time-saving. Many studies have shown that people with pre-existing health conditions also reap many cardiovascular benefits from doing HIIT.
A 2018 survey of studies found that an eight-week HIIT program improved heart health in people with conditions like heart disease, high blood pressure, diabetes, obesity, and asthma.
Another survey that focused on adults with high blood pressure found that participants improved more in cardiovascular fitness with HIIT than with aerobic exercise. However, both types of exercise have the same benefit in lowering resting blood pressure.
2. Effective fat burning
Try to continue to challenge your body with new ways to get the results you want from your treadmill workout. Whether your goal is to lose weight, improve your speed, or build endurance, changing your workout can help.