Performing HIIT training on the treadmill is one of the fashions in the fitness field of recent years. HIIT is very demanding, but it is also very effective in return, and the results are visible quickly. The treadmills are, at this point, one of the best fitness equipment to get in shape by doing HIIT. But before we focus on the specific theme of HIIT in treadmills, let’s review the basics of this type of training.
Why does HIIT work? Type 2 fast-shrinking muscle fibers and the “afterburn” effect
In musculature it differs between two types of muscle fibers:
- Fibers S/Type 1: Slow-shrinking muscle fibers, hence the S, of slow English
- Fibers F/Type 2: Fast shrinkage muscle fibers; the F comes from The English fast
Due to the high load during HIIT training on the treadmill, type 2 rapid shrinkage muscle fibers (or F fibers) are mostly requested. These are perfected for anaerobic yields. For short, very intensive and dynamic efforts (e.g., sprints). Prolonged cardio training (in a balanced state) otherwise requests type 1 slow-shrinking muscle fibers. These are used for aerobic activities, such as the endurance race.
There are 2 primary reasons that fast muscle fibers need more energy. The first one is to provide high performance quickly, and the second is to recover after an intensive workout (better and faster). During an exercise, which primarily activates these muscle fibers, a higher number of calories are burned simultaneously. Besides, more calories will also be used after the session to “repair” these fibers. This is known as the afterburn effect or the post-exercise fat burning effect.
How is the optimal intensity found during a HIIT workout on the treadmill?
To perform HIIT training on the treadmill optimally, you’ll need to experiment a little with your machine’s settings. To perfectly regulate your HIIT program on the treadmill, you can use both tilt and speed settings.
Determine your maximum performance!
First of all, you must find an adjustment that you can not resist for more than a minute. This will be your high-intensity phase. At first, your maximum performance minute may only run at 9 km/h without inclination. But soon, you’ll see how these settings will surely go up. In nothing, you will be at 12 km/h with a 3% inclination. The first advances are the ones that are noticed before. Don’t be discouraged if you see that your progress doesn’t increase at the same rate after a while. You’ll know how you’ll keep moving forward. But it’s like this: the jump from 8 to 9 km/h is more accessible than the 12 to 13 km/h. The crucial point is that you find your 1-minute boundary. After that minute, you’ll have to be practically out of breath, and you’ll need to reduce some gears.
When that minute passes, you’ll therefore slow down. This will be your regeneration phase. This phase should last approximately 1-2 minutes. This also depends a lot on the level of your fitness. Adjust your “slow” stage so that after up to two minutes, you can give it your all again.
Don’t forget the warm-up
During a 1-minute high-intensity exercise period, a subsequent 1-2 minute recovery period makes up an interval. When you do your first HIIT workout on the treadmill, you’ll need to aim for 6-8 intervals. You will be able to increase this number over time. But you have to be moderate: you should not prolong HIIT training on the treadmill too long. That’s one of the advantages of HIIT: sessions are brief but intense. Also, always remember to warm up before starting HIIT training itself on the treadmill. If you run about 5-10 minutes, you will slowly heat up, and you can even strain in half the first intensive phase. However, it must still be below your limit. This will get your body up and running, and the muscles will receive the necessary blood supply.
This way, you’ll control your training in the best way
Many treadmills already have an option of “interval program,” or you can define it using the custom program. If you can, you’d better choose custom programs, as they can be adjusted in much more detail. The setting of a custom program lasts less than 5 minutes, and you will be able to access it over and over again. If you don’t love programs, you can also use the hotkeys. Any running belt in conditions features hotkeys for speed and tilt. With the push of a key, you can, e.g., change the speed from 8 km/h to 12 km/h.
HIIT training plans on the treadmill (examples)
We have prepared two basic training plans here, with which you can start using this type of training. Of course, you’ll probably have to adjust these a little up or down, but they’re certainly a good starting point.
- Easy warm-up with a quick walk to smooth run for about 10 minutes
- Running: 12 to 13 km/h for 30 seconds to 1 minute
- Walking at 5.5 or 6 km/h for about 2 minutes
- Perform a total of 8 intervals
- If the intervals aren’t demanding enough for you, increase your inclination a little
- Brief cooling: 5 minutes of regular walking, and through the well-deserved water taquito
Here’s a training proposal, so when you’re already working with a slightly higher load. But it’s best if you’re trying out new training sessions.
- 5 minutes of warm-up with a brisk walk
- 1 minute run at 11 km/h, then 2 minutes at 8.5 km/h; repeat it 5 times
- 1-minute gentle walk to recover
- 30 seconds of running at 14 to 18 km/h, then 1-minute walk at 6 km/h; repeat it 5 times
- 4 minutes of smooth walking as cooling
How often weekly do I practice HIIT?
We recommend that you conduct 2 HIIT sessions a week on the treadmill. You can devote the rest of the training days, such as strength training or longer but less intense cardio sessions. Surprise your body every time! Don’t neglect to give your body a 48-hour regeneration phase after HIIT training on the treadmill. This is especially important for beginners.
A few final words about the HIIT on the treadmill
You’ll hate him. You’ll love him. You’ll gasp and realize that the weather is relative. One minute of HIIT on the treadmill can be very long. At the end of the session, tiredness will take hold of you, and you will feel perfect. But most of all, you’ll soon be celebrating your first breakthroughs.
Don’t forget: push your limits. That’s why it’s also essential to familiarize yourself with using the treadmill’s emergency stop function. It’s about that little clip. It’s best to look at the bottom of your shirt. Running won’t bother you at all. Run-on the treadmill, just like you would on the street. Hand pulse sensors and railings are taboo during the race! You should only make use of railings when you want to slow down quickly. If not, you’ll lose your rhythm (and it looks pretty pathetic)!
If you wonder which treadmill is best for you, we recommend that you look at these options.