Maximizing your Treadmill Intervals for Fat Loss, Performance and Unlimited Benefit

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Will this blog help you get unlimited benefits? Maybe that’s a big statement

I’ve spent years now testing various treadmill interval blocks. Being native to the Pacific Northwest, I can run outdoors whenever I want but there are many times when I prefer to run indoors on a treadmill.

Treadmill intervals, if you go to OTFSeattle you'll recognize a face or two from this special Ft. Lauderdale workout

Treadmill intervals, if you go to OTFSeattle you’ll recognize a face or two from this special Ft. Lauderdale workout

The benefit of running on a treadmill:

  • Since it is a machine, you can find it easier to quantitatively track, record and achieve parameters of progression.
  • Increase resistance by simply increasing the incline
  • There is never a need to go downhill, so there may be less stress on the knees and the quads will be subjected to less stress and therefore less soreness.
  • Typically, less soreness means you can up your training frequency, thus getting faster results (so long as you stay healthy).

Designing effective treadmill interval blocks

Treadmill intervals are more a mental game than anything else. Almost every healthy person who uses a treadmill regularly can run faster than the maximum speed they’ve ever used on a treadmill. People just need a little encouragement! That’s why HIIT classes like Orangetheory Fitness in Seattle (my home studio Capitol Hill!!) are so popular and effective.

Example of a progressive HIIT block on the treadmill

Since teaching exercise classes to over a thousand people in Seattle, I’ve started focusing on how to coach these treadmill blocks even more effectively than before. Example of a recent All-Out block I coached my classes on.

  • 30 second all out at 1% (exerciser chooses their most intense speed possible for 30 sceonds)
  • 45 second walking recovery
  • 30 second all out using the same speed as last time, but at 3% incline
  • 45 second walking recovery
  • 30 second all out at 1% incline, starts off as an aggressive push, and halfway through exercisers are coached to peak at their maximum speed (even if only for seconds at a time)

After the block was over and people were walking for recovery on the treadmills, I asked people to raise their hand if that was the fastest they have ever gone on the treadmill. More than a quarter of people raised their hands, knowing they have achieved something they never achieved before and thus breaking another mental barrier which could have held them back from their fitness goals.

Kyle Anderson in the teal from Seattle, Washington. He's our fitness and business inspiration

Kyle Anderson in the teal from Seattle, Washington. He is one our fitness and business inspirations and a leader for the local team here

HIIT is here to stay

Exercise science tells us this. Workouts only need to be between 20-60 minutes long and the intensity can vary from minute to minute throughout the training. There is no better way to release that cocktail of beneficial fat-burning hormones in the hours after your workout. Good recovery from high intensity training guarantees the accelerated decrease in fat-cell size.

Stay tuned my people

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One comment on “Maximizing your Treadmill Intervals for Fat Loss, Performance and Unlimited Benefit

  1. nikkif181 says:

    I will have to remember to give this a go next time I’m using the treadmill.
    Thanks for sharing. =)

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