A High Intensity Interval Training (HIIT) is a type of vigorous workout that is done in a short period of time. In fact, most HIIT workouts alternate between short bursts of high-intensity exercises and bursts of moderate or low-intensity exercises. This will help to increase your heart rate significantly and can lead to increased calorie burn, improved endurance, maintenance of lean muscle mass and increased metabolism. So, try incorporating HIIT exercises on a treadmill as part of your weekly workout routine so that you can experience the best fitness results. All in all, HIIT workouts are really great exercises for people with a busy lifestyle.
STEP-1: How Plan An HIIT Workout for The Treadmill:
> Consult a physician: Before starting a new exercise routine, consider speaking to your physician since HIIT workouts will raise your heart rate very high and that why you need to make sure that this type of exercise is safe for you. In fact, HIIT workouts aim at pushing you into an anaerobic-zone where your heart rate is about 85% of its maximum rate. So, you need to discuss this with your physician to make sure that your heart and cardiovascular system are fit enough to sustain this level of activity.
> Evaluate your current fitness level: Not everyone will be at a fitness level where they can incorporate HIIT workouts. So, measure your fitness level by taking a brisk walk on a treadmill for about 1 mile (1.6 kilometers) in total. The brisk walk should be at a moderate pace but not so easy that you can carry on a conversation without stopping to take a breath. Check your pulse before you start walking and right after your walk. Additionally, place 2-fingers on your carotid artery at the side of your neck just underneath your chin and then count the number of beats for 10 seconds. Multiply this number by six so that you can get the number of beats per minute (BPM). For an average healthy adult, the target heart rate zone is about 85–150 BPM. Likewise, the maximum heart rate is calculated using the following equation: 220 minus your age (220-Age). If your heart rate after walking is near the higher end of your target range or near your maximum, then you may want to consider improving your aerobic fitness levels before pursuing a HIIT workout. But in case your heart rate is on the lower end of your target heart rate zone, then you have enough aerobic fitness to do HIIT workouts.
> Learn how to use the Rate of Perceived Exertion (RPE) Scale: The RPE scale is designed to help you monitor different levels of difficulty or exertion while exercising. In fact, when performing an HIIT workout, you will be alternating between different intensities and that’s why becoming familiar with the RPE scale can help you accurately perform interval training.
> Get a heart rate monitor: A heart-rate-monitor will actually help you get better results as you do HIIT workouts. So get a fitness watch or a band to you wear around your chest. These devices will help you to more accurately perform an HIIT workout. Likewise, try getting a heart rate monitor with a watch or one that syncs with your smartphone so that you can monitor elevation or decline in your heart rate during an HIIT workout.
STEP-2: How To Use A Treadmill for HIIT Workouts:
> Preform an HIIT-workout with sprints: This HIIT-Exercise involves alternating between jogging and sprinting in-order to get your heart rate elevated and help burn more calories. To do this, start with a warm-up like a brisk walk for 3-to-5 minutes prior to your HIIT workout. After, increase on the intensity by increasing on your speed to a comfortable jog while the incline is at zero. This should be done at moderate-intensity for about 2-minutes. Increase your speed to a point where you’re running very fast or sprinting for about 1-minute and then reduce the speed back down to a moderate jog for 2-minutes. Continue alternating between a 2-minute jog and 1-minute sprint for 7 cycles until you achieve 21 minute HIIT workout. Finish the workout with a 5-minute brisk walk as a cool down.
> Do HIIT workouts at a high-incline: Try doing HIIT workouts that incorporate higher inclines. This type of workout will exercise 9% more of your leg muscles and help burn more calories. To do this workout, begin by warming-up with a briskly walk on a treadmill with the incline set to 2.0. Walk at this pace for 3-to-5 minutes and then increase the speed so that you’re doing a moderate jog at an increased incline of 3.0 for about 2-minutes. Afterwards, increase the incline to 5.0–to-6.0 while increasing your speed to a fast jog for 1-minute. After, reduce the incline back to 3.0 and reduce speed to a moderate jog and continue for another 2-minutes. Repeat this cycle for 7-times until you achieve a 21 minute workout. Finish by cooling down with a brisk walk at a 0.0 incline for at least 3-to-5 minutes.
> Consider doing a lower intensity HIIT workout: A high-intensity interval training is not meant for everyone. So, you can’t do one, then try doing a lower intensity interval workout. To do this, start with a warm-up by walking at a comfortable pace for 3-to-5 minutes, then increase the pace of your walk until you’re walking briskly and breathing a little heavier. Continue walking briskly for 2-minutes and then increase the incline on the treadmill to 2.0. Walk briskly at the increased incline for 30-seconds and then decrease the incline back to zero while keeping up with the same walking pace for about 2-minutes. Repeat this cycle for 8-times until you achieve a 20 minute workout. Finish by cooling down with a slow walk on an incline of zero.
STEP-3: How To Include HIIT-Workouts Into Your Weekly Exercise Routine:
> Do HIIT Exercises for 1 or 2 days a week: You need to do about one or two HIIT workouts weekly and then do cardio workouts on other days. In fact, cardio workouts are aerobic exercises that help keep your heart rate at a relatively steady level while HIIT workouts involve bouncing your heart-rate between medium-to-high levels. Although HIIT exercises offer a lot of great benefits, they can leave your body fatigued and over worked if done on a daily basis.
> Incorporate low-to-moderate intensity cardio exercises: While doing 1 or 2 days of HIIT workouts per week, consider finding other types of aerobic exercises to do in the remaining days of the week so as to meet the minimum recommended amount of exercise. In fact, it’s recommended to about 150-minutes of moderate aerobic activity each week or 75-minutes of vigorous aerobic activity or even both. Likewise, most HIIT workouts are only 20–30 minutes and that why you need to do other forms of cardio. Additionally, focus on low or moderate intensity physical activity aerobic exercises to help your body recover more efficiently during the week. Some of these exercises include; walking, jogging and using an elliptical, cycling, biking, hiking, dancing, and swimming.
> Choose 2-days for strength-trainings: In addition to HIIT and other aerobic activities, try including enough amounts of strength training. In fact, strength-training helps you build and maintain lean muscle mass while supporting your metabolism. It also prevents osteoporosis by supporting your bone density. It’s recommended to do about 1-to-2 days of strength training each week and make sure to work each major muscle group for about 20 minutes.
> Get some rest on certain days: HIIT workouts need to be followed by adequate amounts of rest. In fact, any high-intensity exercise drains your muscles, joints and overall body more and that’s why you need to get adequate resting time in-order to recover. Rest days are very important to your workout routine, body-health, and overall performance. It’s only during rest that muscles gain strength and size. All in all, you may need only one or two rest days each week and these rest-days shouldn’t be totally inactive. You may do simple restorative exercises like yoga, stretching exercises or walking.
