3 HIIT TREADMILL WORKOUTS

HIIT treadmill workouts have become the latest fitness craze in recent years. This type of exercise is practiced by both professional athletes and sports enthusiasts.

High-intensity interval training is one of the most demanding physical activities, but at the same time, one of the most effective that can be practiced if you are looking to lose weight. In addition, the results are visible in a very short time.

The treadmill is one of the best gym machines  to get fit by doing HIIT workouts. An advantage is that it can be practiced at home if you have a treadmill in your home. In this post we talk about how you can carry out a HIIT workout with your treadmill at home.

WHAT IS A HIIT WORKOUT?

HIIT stands for High Intensity Interval Training, which stands for High Intensity Interval Training. The opposite modality would be LIIS (Low Intensity Steady State) or low intensity aerobic exercise, which is also recommended for progressive fat loss.

HIIT workouts combine periods of low and high intensity. This training is made up of repeated sequences of high-intensity activity, with varied recovery times, maximizing oxygen consumption. The rest periods are decisive to allow the effort to grow during each series and reach intensities that would not be possible without a rest.

When we talk about interval in high intensity it means that the heart rate is between 70% and 100% of the maximum heart rate of each one. The duration of this period is between 20 seconds and 2 minutes.

Recovery times are intended to rest to allow the heart rate to slow down and allow the body to prepare for maximum activity in the next interval. Your recovery capacity and the duration of the rest phase will determine the level that your heart rate will reach.

These are some of the  advantages of exercising in HIIT mode:

- Increases resistance.

- Many more calories are burned and you can lose weight quickly.

- It is very useful if you have little time to train and you want it to be effective.

- Increases energy.

- Increases the production of growth hormone.

And, like everything, it also has its cons. Therefore, it is essential to take them into account in order to avoid them:

- It is not recommended to do more than 2 or 3 HIIT training sessions per week. You must be in acceptable physical shape to start this type of training (whether you are a professional or a sports fan).

- Has a higher risk of injury than other physical activities. Therefore, it is important to know all the techniques well to avoid unnecessary damage.

- If a person has heart problems, they are more at risk of suffering some damage of this type when practicing HIIT. It is recommended to consult with your doctor before beginning this type of high-intensity training.

BENEFITS OF THE TREADMILL

Using the treadmill for training brings countless health benefits. It is a very complete machine that works the whole body if you know how to use it correctly. These are the main benefits of training on the treadmill:

Strengthens the cardiovascular and cardiopulmonary system

Exercising on a treadmill helps improve the health of the cardiovascular and cardiopulmonary system. In addition, this cardio work helps control cholesterol and body fat in an efficient and healthy way.

Helps strengthen bones

Treadmills offer bone benefits. Running helps with bone density, as well as building and strengthening muscles. Therefore, having strong bones and muscles means fewer injuries.

Less impact on sensitive areas of the body

Treadmills are designed to reduce the impact on the joints. It doesn't have as aggressive an effect as you experience when running on asphalt. These machines have a smoother surface than pavement, which can be bumpy and skewed, and can cause poor tread.

Improve running technique

Treadmills are the best complement you can have at home to improve your running technique. On the tape you can train to perfect from the tread, to the disposition of the arms and the posture.

Reduce stress 

Training is a good way to reduce day-to-day stress and escape responsibilities for a few minutes. In particular,  running on a treadmill is the perfect time to focus on oneself and keep a clear head, without thinking about anything else.

Improves self-esteem

By using the treadmill you can go overcoming small objectives in the short or medium term. It is advisable to set realistic goals in order to achieve them. Overcoming these goals supposes personal satisfaction that translates into an improvement in self-esteem.

BENEFITS OF A HIIT WORKOUT

Next, we indicate the benefits of HIIT training if you do it on the treadmill. These benefits include:

Helps not to get stuck in training

If you run frequently on the treadmill, there may come a point where you don't see progress in your training. Doing HIIT on the treadmill is the perfect way to evolve your exercises and get fitter.

More fun training

Sometimes running on the treadmill can be monotonous and boring. If you dare to do HIIT on the treadmill, you will not only perform a combined training, but it will be more fun and entertaining.

Improves aerobic capacity

HIIT workouts on the treadmill engage your body in aerobic exercise so you can run further for longer.

Best option to train in winter

With your home treadmill you can do HIIT and maintain your high-intensity workouts all year round, even in winter.

Combine your training

Don't have much time to exercise? The good thing about HIIT workouts, while hard and exhausting, is that they tend to be short. You can get all the benefits of a good workout in less than 20 minutes!

HOW TO DO A HIIT WORKOUT ON A TREADMILL?

To perform a HIIT workout, you must take into account a series of factors that will facilitate the exercise and help you do it the right way. Here are some tips that will help you know how to do HIIT workouts on a treadmill:

Assess your level: The important thing is to assess your fitness level and find out where your max is when running for one minute.
Warm up: it is important to prepare the body. Start with a simple warm-up, then walk or jog at a low intensity on the treadmill for at least 5 minutes to get your heart rate up

Start with intervals : After warming up, run for one minute at the limit. After that minute, slow down to walk briskly for two minutes.

Repeat Intervals: Repeat interval sessions and recover for 5 minutes, for a total HIIT workout of 15 minutes.

Finishing Cooldown: Reserve 5 minutes at the end of your HIIT workout on the treadmill for easy walking to cool down your body.

3 HIIT ROUTINES FOR A TREADMILL AT HOME

We have prepared 3 basic training plans to start practicing high intensity interval training  on your semi-professional treadmill for home. At ATAA Sports we have the perfect treadmills and treadmills to do this type of routine. Take note if you want to start practicing this type of training at home, are you ready?

Routine 1

Start with a simple warm-up of brisk walking and work your way up to an easy run for about 10 minutes. Continue running at 8km/h for 1 minute. Then, walk between 5 or 6km/h for 2 minutes.

Perform a total of 8 intervals. If you find that the intervals are not very demanding, you can increase the training time. To finish, cool down for 5 minutes of normal walking. Don't forget hydration during exercise!

Routine 2

Start with a 5-minute light walk warm-up. Follow with 1 minute of running at 8km/h, then 2 minutes at 7km/h. Repeat this 10 more times.

To finish, do 4 minutes of easy walking to cool down.

Routine 3

Start with a 3-minute warm-up of moderate-speed walking. Continue running at 6km/h for 5 minutes, then build up to 8km/h for 1 minute. Repeat this interval this 7 more times.

Finish with a 5-minute easy walk to cool down.

SOME TIPS FOR A HIIT WORKOUT ON THE TREADMILL

To carry out optimal high-intensity interval training, you must take into account certain tips that we indicate below:

• Drink plenty of water before, during and after exercise to stay well hydrated. HIIT workouts are intense and you lose a lot of fluids through sweat.
• Combine the speed and rhythm of the race, so you will have a greater variation in training and you will work different muscles.
• Rest after doing HIIT workouts on the treadmill.

These are some HIIT workouts on a treadmill that you can start practicing, but it's all a matter of giving your imagination and making variations and combinations depending on the objective, physical condition and intensity that each one has. In this way, the training will be even more pleasant, satisfying and effective. To get your home treadmill, you can go to the ATAA Sports page where we have  the products you are looking for to get in shape. Cheer up with HIIT training!