Use a 2 percent incline, and go for a short jog to warm up. Then set the treadmill speed to a fast pace, and take note of this speed so you can gradually increase it as your fitness improves over the weeks and months ahead.
After each running interval, quickly grab the handles and jump onto the side rails so the treadmill is still moving, but you are at complete rest. You may want to wear the safety waist clip for this one.
Note - Take a few minutes to stretch and catch your breath, and then repeat 3 – 8 times depending on your fitness and on the time you have available.
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Treadmills almost always come with pre-set programs of varying difficulty, which simulate undulating terrain.
Alternating between hills and flats is a great way to add interest and variety, which is vital if you are to overcome one of the most common problems with treadmill training – boredom.
The different angles will also work your body in different ways. So experiment with the different programs and hill courses on the treadmill you are using.
5 minutes – Depending on the program, warm up at a comfortable pace to increase your heart rate.
20 – 40 minutes – Set the interval or hill program on your treadmill for the time you have available. Look for a program that alternates between hills and flats so there are periods of high intensity alternating with rest periods.