What is Interval Training?

• Interval training is an exercise method that requires the user to alternate between moments of intense activity and lighter activity. An example of interval training would be biking on a stationary bike at 2.0 miles per hour for one minute, then raising the intensity to 4.0 miles for two minutes before going back down to 2.0 miles for another minute. Interval training is easy to use with your current workout plan and has a number of benefits.
  
  

Interval Training on a Treadmill

• With interval training on a treadmill, you combine short, high-intensity running with longer recovery periods. When beginning your workout may include one minute of high-intensity running at 6 miles per hour. Then, lower your rate to 3 miles per hour to rest for four minutes. For the second interval, try running at 8 miles per hour for a minute, then lowering your level to 4 miles per hour to rest. Try to complete five sets of intervals, increasing the intensity with each interval. Be sure to work within your own abilities to avoid injury. It's also important to stretch and keep yourself hydrated.
  
  

Benefits

• Using interval training on a treadmill can improve your overall health and athletic abilities. To begin, the intense moments of interval training will increase the number of calories that you burn during your workout. You do not need to make a large increase in intensity, but any upgrade will help. As your cardiovascular endurance improves, you will be able to train longer and perform better during the late moments of competition. For example, athletes such as mixed martial arts fighters need to be able to perform for long periods of time during their bouts. Also, adding interval training to your workout does not require you to add any extra equipment.
  
  

Challenges

• Interval training on a treadmill can have risks as well as benefits. To begin, jumping straight into an intense workout can cause injury, especially if you have not been working out at a high level for an extended period of time. Pushing yourself beyond your maximum heart range can also lead to dangerous situations. Many treadmills keep digital readings of your heart rate, so use this to monitor your workouts because pushing too far can put too much stress on your heart.
  
  

Other Information

• Before you begin any type of workout, it's vital to consult your physician for a check up. Your doctor can help you better understand what will help your body and how to protect yourself from injury. Also, consulting a physical trainer can give you added insight into creating a workout plan that will best help you reach your goals.