subject: Is Interval Training on the Treadmill the Best Cardio? [print this page] Is Interval Training on the Treadmill the Best Cardio?
People are always looking for new ways to stay motivated about exercise and to make their cardio workout routines more fun and exciting. They do things like body-weight circuits, kettle-bell circuits, weight lifting circuits, etc, where you move from one exercise to the next with little to no rest. I have to admit, I love doing these types of circuits they really burn fat and get the metabolism going. In my experience however, you never really get the muscle hard enough (toned) and/or dense enough if you don't split up the weight session and the cardio session.
What type of person will get the most out of using a treadmill for interval training?
Just about everyone will benefit from doing interval training on a treadmill but I think it works best for someone who is looking to get really lean without all the excess muscle. For most of the year, I focus on low volume strength training involving two to four reps per set. Combine this style of training with a calorie deficit and you will find that your muscles are more clearly defined, without increasing their actual size. Fatigue is reduced while the benefits of tension are increased. Add in an aggressive and serious interval training when you are working on the treadmill and you will find that the calories and body-fat will literally melt away.
Why I consider interval training the best
Take a moment to observe people the next time you go to the gym. You will notice that most of them are busy on the treadmill doing the traditional walk, jog or run. While this type of cardio training on the treadmill is beneficial to your health and does burn calories, it won't boost your metabolism and can require long hours of work for very little results. Interval training, however, will release hormones that will help kick start your metabolism so your body can burn fat while keeping the desired muscle.
Steady State Cardio
Steady-state cardio is when you perform aerobic activity in a steady manner at the same or similar speed for the majority of the workout. Interval training and steady-state cardio will both help you burn fat and lose weight; but combining the two will create the best, and the fastest results.
The important thing to remember when doing steady-state cardio is to do it on another machine. I like to do my steady-state cardio on a elliptical machine.
Interval training then steady state
You should always do your interval training at the beginning of your routine and on an empty stomach. This releases the fat cells (not food energy) into the bloodstream. You should then rest for 5 minutes before beginning the steady state workout routine to burn up all of the fat cells that were released into your bloodstream by the intensive interval training.
Cardio works better on fit people
For a long time I would do my high intensity interval training with sprints done at 60 seconds or less. It did help me lose weight, but it didn't help me achieve the exact body shape I was looking for. Then I read this article in the USA TODAY about increasing your Vo2 max which is the true indicator of the type of shape you are in. Since reading that article I have set up my treadmill workouts in a different manner.and I look and feel better than ever.
The Workout
Four days a week following weight training.
Monday: 4 minutes of running alternated with 3 minutes of walking (do this 4-5 timesaround 30 minutes)
Day 2: This pattern should be followed in 2 minute increments for about thirty minutes total.
Day 3: rest
Day 4: the intervals should be reduced to 1 minute with 15 minutes dedicated to walking and running. The next 15 minutes should focus on cardio.
Fridays - Do 30 seconds of running that alternates with 30 seconds of walking for approximately 10 minutes, which should be followed by steady state cardio work for another 20 minutes.
Day 6: rest
Day 7: rest
Interval training on the treadmill is clearly the most effective cardio workout you will ever participate in.
