"Treadmill Interval Runs"

There will always be those days where you just don't feel like doing the same run that you have been doing for the last several training sessions. Or maybe you love to run outdoors but the weather is not cooperating.

Whether you are looking for a change from the same old stale routine or you are stuck in a rut and can't seem to improve, treadmill intervals maybe what you need to revitalize your workouts. Interval training is described as intense bouts of exercise followed by either an active or static rest period. The idea is that you can elevate your heart rate higher by using short intense work periods more easily then you can by jogging for 20 minutes at a comfortable pace. The rest period conditions your body to return to homeostasis and lower your heart rate to a manageable state. This combination of intense work followed by rest has many performance and health benefits.

1- Cardiovascular efficiency is improved by forcing the heart to work harder to bring oxygen to working muscles. The heart muscle becomes stronger.

2- The more intense the work period the more endorphins are released into the blood stream giving you a sense of well being and a positive mental outlook.

3-The more intense the work interval the harder your body has to work not only to complete the desired workload but to bring your body to rest. This intense work burns more calories and you will continue to burn more calories at a faster rate and for a longer duration following your workout.

4-Interval training preserves and develops lean mass. Because the work is highly anaerobic their is generally more muscle being used to complete the work period, therefore developing lean mass. Because the training sessions are shorter in duration and more intense you are not using valuable muscle for energy like you would do with distance running. Have you ever seen a muscular distance runner?

5-Intense interval training promotes the production of testosterone and growth hormone both aid in devouring useless body fat.

6-Interval training is time efficient. The amount of quality work you can do in 20 minutes will far out weigh an hour long session of low intensity work.

7-By using a treadmill you know exactly how much work and rest you are completing, the treadmill will not slow down to accommodate your lack of condition.

Below I have given you an example of a treadmill interval program, use the following guidelines.

*Adjust your speed up or down depending on your fitness level, use the below program as a guideline, make adjustments if necessary.
*Make sure you are comfortable jumping on and off treadmill while it is moving, use the hand rails on the treadmill to assist you.

reps incline Work/Rest

Difficult 8x each @ 9.5, 10.5, 11.5 MPH / 10 degree incline 20 sec / 40 sec
Moderate 8x each @ 8.5, 9.5, 10.5 MPH / 10 degree incline 20 sec / 40 sec
Easy 8x each @ 7.5, 8, 8.5 MPH / 10 degree incline 20 sec / 40 sec