Treadmill users seem to always be looking for a way to get the most out of their machines so they can lose weight faster. Many people find their search is over when they discover that doing HIIT (High Intensity Interval Training) on their treadmills is the most efficient way to lose weight. The reason so many treadmill users stick to the HIIT program is not only does it work, but workouts are fast, efficient and interesting.
HIIT training really became popular for treadmill owners when a study came out about a decade ago. The study involved test subjects who were put on exercise programs for five months. The subjects were put into two groups. The first group did steady pace cardio for 45 minutes. They started out at 60% of their maximum heart rate and by the time the study was over they were working out to 85% of their maximum heart rate.
The second group only did HIIT training for half an hour segments during the entire five months. Their exercise program consisted of warming up to 70% of their maximum heart rate, followed by an interval of ten seconds of exercise which lowered their heart rates. Then, the group did a 90 second intense interval of exercise that elevated their heart rates back up, followed by a less intense interval that brought their heart rates down. The entire 30 minutes of the workout, this was repeated over and over.
After the study was done experts concluded that the second group that had been doing HIIT used less energy and time working out during the five months. It was also found that the second group lost three times more fat than the other group, and the fat group two lost was primarily the fat that many people find so hard to get rid of, subcutaneous fat, or the fat that is directly beneath the skin.
What makes HIIT training so great for weight loss is your body goes into EPOC, or Excess Post-exercise Oxygen Consumption. In a nutshell, your body requires more oxygen to get back to its resting state which means you continue to burn calories even hours after you have completed a HIIT routine. In fact, a 2002 study showed the resting metabolic rate of participants was still elevated 48 hours later. This is great news for someone who wants to lose weight and get their metabolism boosted.
Treadmill owners love doing this workout because it works for so many of them. The added bonus is doing HIIT training on a treadmill lets people have a fun workout quickly. The routines are intense, but they should last no more than 20 to 30 minutes. Start your workout warming up to your maximum heart rate range, then cycle in and out of lower heart rate zones and then raise your heart rate back up to it maximum rate, again. Repeat this throughout your workout doing as many, or as few, intervals as you like.
While HIIT training is a very popular way to lose weight fast with treadmills, keep in mind that it is not recommended that you do it more than two or three days a week. The workout is effective but it does put your body under stress. You shouldn’t do HIIT day after day. But, don’t feel like you are cheating. Your body is still burning fat and calories long after your workout is over!