Ice and snow forced me inside for a treadmill run, which I hate. I realize hate is a strong word, but I really do detest them. So, as usual on my way to the gym I started thinking "How can I maximize my workout and minimize my time?" Intervals!
Remember my post about choices? Small changes in diet and exercise can lead to big changes on the scale. So can small changes in your workout.
A 150-pound woman running at a 10:00min/mile pace on the treadmill for 30 minutes (no warm up/cool down time) will run 3 miles and burn 300 calories.
With my interval run this morning I got in my warm-up, ran 2.88 miles and burned 344 calories - that's more almost a 15% increase in calories burned!
So what's an extra 44 calories you ask? Well, it's not just that 44. When you burn those extra calories doing interval training you are building up for the afterburn effect, where your body continues to burn calories hours after your workout (experts aren't exactly sure why yet). This makes HIIT workouts perfect for those looking to shed extra pounds.
Steady-state cardio (running at the same speed over the time of your run) is also effective - and good for - heart health and should be used along side HIIT training to keep your heart healthy while you drop pounds.
Other bonuses are a break from boredom and monotony and a boost if you've hit a weight-loss plateau.
Ideally the experts say it's a balance of both that keep your body at it's best. And as a distance runner, cycling fanatic, and sometime treadmill go-to I have to say I agree.
My run below, while slower than average on pace, left me spent after my 8.0, but then let me have a minute of recovery before I climbed back up the ladder again.
My Treadmill Interval (at 1.0 incline)
00:00 - 10:00 @ 5.0 mph (warm up)
10:00 - 12:00 @ 6.0 mph
12:00 - 14:00 @ 7.0 mph
14:00 - 15:00 @ 8.0 mph
15:00 - 17:00 @ 6.0 mph
17:00 - 18:00 @ 5.0 mph (water, please)
18:00 - 20:00 @ 6.0 mph
20:00 - 22:00 @ 7.0 mph
22:00 - 23:00 @ 8.0 mph
23:00 - 25:00 @ 6.0 mph
25:00 - 26:00 @ 5.0 mph
26:00 - 28:00 @ 6.0 mph
28:00 - 29.00 @ 7.5 mph
29:00 - 30:00 @ 5.0 mph