High-Intensity Interval Training / HIIT on the treadmill has been one of the top trends in the fitness industry and has been for several years. HIIT is of course quite challenging, but it is also effective and brings success very quickly. Treadmills are the best fitness equipment to get in shape with HIIT. Before I turn to the special settings for the High-Intensity Interval Training Treadmill, I would like to introduce you to the basics of this type of training.
Why High-Intensity Interval Training Treadmill works: Type 2 fast-twitch muscle fibers and the afterburn effect
A distinction is made in the muscles between two different types of muscle fibers:
- S fibers/type 1: slower twitching muscle fibers, hence the S for slow
- F fibers/type 2: fast-twitch muscle fibers, hence the F for almost
Due to the high load of HIIT on the treadmill, especially the fast type 2 (or F-fiber) muscle fibers are used. These are perfect for anaerobic performances. For short, very intensive and powerful demands (e.g. for sprints). Long endurance training (in steady-state), on the other hand, tends to use the slow muscle fibers of type 1. These are perfected for aerobic activities, such as slow endurance running.
Fast muscle fibers need more energy. On the one hand, in order to be able to quickly provide the high performance, on the other hand, to be able to recover better and faster after the intensive workout. Training that primarily targets these muscle fibers burns more calories at the same time. And even after the workout, more calories are used to “repair” these fibers. This is called the POSTburn or after burn effect.
How do you find the High-Intensity Interval Training Treadmill?
For the best HIIT on the treadmill, it will take a little experimentation with your treadmill settings. To set up your HIIT program perfectly on the treadmill, you can use both the incline and the speed settings.
Find your maximum!
The Taurus T9.9 Touch has speed dial buttons – perfect for HIIT on the treadmill!
The first thing you should do is find a setting that you can’t hold out for more than a minute. This will be your high-intensity phase. In the beginning, this is maybe only 9 km / h without an incline. Soon you will be able to screw up these settings for sure. Zack, you are at 12 km / h with a 3% gradient.
The first improvements, in particular, will come quickly. But you shouldn’t be disappointed if your progress doesn’t increase so rapidly after some time. You will continue to make progress. It’s like this: jumping from 8 to 9 km / h is easier than jumping from 12 to 13 km / h. It is important that you find out your 1-minute limit. After this minute, you should be out of breath and have to shift down several gears.
So after the minute, you slow down, that’s your regeneration phase. This should take about 1-2 minutes. This also depends heavily on your fitness level. Choose your “slow” so that after two minutes at the latest you are ready to step on the gas again.
Don’t forget to warm-up
A high-intensity phase (1 minute) followed by a recovery phase (1-2 minutes) is one round. If you are doing HIIT on the treadmill for the first time, you should aim for 6-8 runs, you can increase this number later. But be moderate here: HIIT on the treadmill is not designed for a long duration.
This is one of the advantages of HIIT: the units are short but crisp. Always remember to warm up on the best treadmill for low ceilings before actually HIIT. Run slowly for about 5-10 minutes, maybe you sprinkle a somewhat more intensive phase in the middle. However, this must still be below your maximum. So your body gets going, the muscles are supplied with blood and supplied.
This is the best way to control the training
Many treadmills already have the “interval program” option or use programs that you can define yourself. You should give preference to the user programs: they can be set much more precisely.
The creation of a user program takes less than 5 minutes and you can always use it. If you don’t like the programs, there are still the shortcut keys. Every serious treadmill has speed dials for speed and incline. With just one push of a button, you can switch between 8 km / h and 12 km / h.
Training plans for HIIT on the treadmill (examples)
We have put together two basic training plans for you to try at the beginning. Of course, you will also have to adjust these up or down a little, but they are a good guide.
- Simple warm-up with brisk walking to light jogging for about 10 minutes
- Race: 12 to 13 km / h for 30 seconds to 1 minutes
- Walk at 5.5 to 6 km / h for about 2 minutes
- Makes 8 passes in total
- If the interval is not hard enough for you, the incline increases a bit
- Short cool-down: 5 minutes of normal walking, then you deserve a drink of water
Here’s a workout suggestion once you’ve gotten used to the strain. It’s best to try out new workouts yourself.
- 5 minutes warm-up with brisk walking
- One minute run at 11 km / h, then two minutes at 8.5 km / h; repeat five times
- A minute of quiet walking for relaxation
- Run for 30 seconds at 14 to 18 km / h, then walk for one minute at 6 km / h; Repeat five times
- 4 minutes slow walk to cool down
How many times a week HIIT?
We would recommend that you spend 2 HIIT units a week on the treadmill. You can use other training days for strength training, for example, or do a long, less intensive endurance unit. Surprise your body again and again! Please allow your body 48 hours of regeneration after the High-Intensity Interval Training Treadmill. This is particularly important for beginners.
A few final words about HIIT on the treadmill
You will hate it. You will love it. You will gasp and you will notice that time is relative. A minute of HIIT on the treadmill can be very long. You will be flat after the workout and you will feel really good. Above all, you will celebrate your progress quickly.
Remember: push your limits. It is therefore important that you familiarize yourself with the treadmill’s emergency stop function. This is the little red clip that is best attached to the bottom of your t-shirt. It doesn’t bother me at all when I run. Always run on the treadmill the way you would run outside. The hand pulse sensors and the handles are taboo when running! Only if you want to get down quickly should you use the handrails? Otherwise, you will get out of step (and look really stupid)!
If you are wondering which treadmill suits you, just take a look at our article from last week.