Best Treadmill Exercise Guide
What is up guys! Today I'm going to be showing you how to do high-intensity interval training on the treadmill and for those who don't know. Hit is alternating between periods of all-out intensity and rest and it's my preferred method to getting down really low levels of body fat and although a lot of you already know what it is, you're likely not doing it at a high enough intensity.
To get the majority of benefits from the hit you need to be working at around 85 to 95 percent of your max heart rate to maximize fat loss with it and you can tell when you've reached intensity. When you're breathing so hard that you can't keep a comfortable conversation with someone. So, when you do your best treadmill sprints, you want to choose an appropriate incline and speed level that will allow you to reach the as high intensity and stay there for a long time and this setting will vary for everyone.
So, I suggest using the following as a guideline to follow. If you're a beginner or you're currently sedentary then I suggest starting with a 30-second work interval and a 60 to 90-second rest interval and repeating this for five cycles but you want to choose a treadmill speed that is more of a jog for you than a sprint. For example, a good treadmill setting would be a speed of 6.5 miles per hour with zero to two inclines for your work intervals.
Now once you feel comfortable and your body adapts then you can slowly increase the speed and incline in the future on the other hand. If you're more intermediate or advanced and I suggest starting with a thirty-second work interval and a 45-second rest interval and repeating this for seven or more cycles. We want to choose a treadmill speed that will put you at an all-out sprint or close to it for example I use a treadmill speed of around twelve miles per hour at an incline of five which allows me to reach around 85 to 95% of my max heart rate throughout the workout but don't worry too much about the numbers guys. As this will vary for everyone, the key is to choose settings that will require you to work very hard during your workout.
I’ll be doing the advanced workout; all right now let's get started with a workout. So you want to warm up for at least five minutes to ensure that your legs are prepared for the workout. I suggest doing the following perform some leg swings and then walk on the treadmill for two minutes and then jog for one minute and then do more of a run / fast jog for one minute and then walk again for around 1 minute to catch your breath and then you can bump up the speed and incline and get started with your sprints.
And one important tip I thought I mentioned is how to get off the treadmill for your rest interval. I suggest lifting yourself by grabbing onto the side handles of the treadmill and I'm putting your feet on the outer sides of the treadmill then you can safely lower the speed to a walking pace for the remainder of your rest interval. Another option is just to stay running on the treadmill while you lower the speed but this is a little harder to do another thing.
I want to mention is that when you go from walking to sprinting it usually takes a treadmill quite a while to adjust the speed. So, I recommend that you start counting your 30-second work interval once the treadmill has just about reached the sprint speed you said of that, or else, you'll kind of be heating yourself. And something to keep in mind especially when you start sprinting at faster speeds is that you want to try your best to use proper form. I won't go too much into depth with this but the main thing you want to do when sprinting is to stay on the balls of your feet.
Bring your elbows back close to 90 degrees and bring your knees up this will help you conserve energy and sprint more efficiently especially when you get to higher speeds. This is a type of tensor you want to be working out when you're doing hit. You're going to be working to the point where won't give a keep-up conversation with someone. If you're not midway through and thinking why the f@#k am I doing this then you're probably not doing it right. So, I won't show you guys all the cycles that I did but I hope this gives you guys some insight as to how to properly do a hit workout and the intensity that you should be working at. It doesn't take long at all to complete actual work time is only around 10 to 20 minutes at max.
If you want to make sure that you do the warm-up that I mentioned earlier and also proper cooldown period of around 2 to 3 minutes of walking know as for how often you do this workout, it depends on your goal, body fat percentage, and also your current fitness level. For our beginners, I suggest around 1 to 2 times per week to start and for more intermediate-advanced level fitness anywhere from 3 to 4 times a week is ideal.
Another important point I thought I mentioned is that you need to progressively overload your hip workouts to prevent reaching fat loss plateaus and you want to do this every two to three weeks. It is great for fat loss especially in stubborn areas but if you aren't making your hit workouts harder your body will adapt and you'll eventually reach a fat loss plateau. I highly suggest you check the belly fat workout machine out to see the best results. So, you can check that out at 4evafit.com.
Now to do the best treadmill exercises, you will need to have the best treadmills at home if you don’t want to spend time at the gym. Check out this list of best treadmills for home runs.
