Interval treadmill workout for beginners

Interval training is a great alternative to a long occupation. Especially if you never have a lot of free time. Like power, running interval training will not take a lot of time (about 30-35 minutes), and at the same time fulfill all requires it to function: to help get rid of excess fat, improve metabolism and strengthen your cardiovascular system.

Another plus - it does not require special equipment, and due to the change of pace will not seem monotonous (sometimes it really makes a difference!).

So, I propose to your attention some variants of the interval cross training for beginners and those who already have a little experience.

The program for beginners

- heating during 4 minutes;
- 2 minutes - walk;
- 2 minutes - jogging;
- 1 minute - running
(Repeat 3 times)
- 5 minutes to cool down and stretch.

The program for mid-level

- 5 minutes - heating;
- 30 seconds - a walk;
- 1 minute - Sprint;
- 1 minute - a quick run on the treadmill with a slight slope;
(Repeated 6 times)
- 5 minutes to cool down and stretch.

The program for the pros

- 5 minutes - heating;
- 1 minute - sprint, 1 minute - easy run;
- 2 minutes - sprint, 1 minute - easy run;
- 3 minutes - the sprint, 1 minute - easy run;
- 2 minutes - sprint, 1 minute - easy run;
- 1 minute - Sprint;
- 5 minutes - cooling down and stretching.

Tips from the experts

Running shoes. Most running shoes are designed for 500 miles (800 km) "run" before the base will begin to crumble. Therefore, if you actively run, to avoid injury it is recommended to change shoes every 6 months.

Choosing the correct step length. In order to run efficiently and avoid injury, you need to choose your stride length. How to do it? When you run, your feet should touch the ground directly under the body. If your body all the time tries to jump, this means that you need a little boost step.

Increased load.The load should be increased gradually. Increase the speed, resistance or the duration of their workout 1 time by 10% per week. To move forward, you need to break out of his comfort zone.

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