Which is better for improving fitness on the treadmill?

[SunsetRunner]

When I jog on the treadmill, I jog for about 30 minutes with 2 short walking breaks in between so I don’t burn myself out. I’m noticing I’m not so tired and can actually jog for longer but really I just want to be able to hit my 300 calorie goal on the treadmill. Is it better as far as fitness goes, to jog at the same speed for a longer duration or is it better to increase speed but for a shorter duration? Or does it matter which way I do it?

[SunsetRunner · Accepted solution]

My experience with cardio is the shorter more intense workouts tend to be better. Saves time and it might give you an *after burn* if you turn up the intensity (although I'm not sure how true that is unless you're doing true HIIT workouts).

My understanding  is HIIT workouts leave you pretty drained at the end because of the intensity that you have to reach to make it effective, and shouldn't be done more than twice a week.

But, even if you're not doing true HIIT workouts, I always try to increase intensity and aim for short cardio workouts if I can.

I always try to keep my cardio intensity to a moderate level where it's intense but I am not so drained after the workout. For me, it's more important to keep my motivation for working out high, and if I wear myself out, I might lose my motivation.

[WavyDavey]

Either go faster, go longer, go with fewer walk breaks, go with an inclinde, or go with intervals (HIIT).

[SunsetRunner]

I think I will gradually increase intensity so that I can still complete my burned calories goal while still improving my ability to go further with it. The reason I have a 300 calorie goal for the treadmill is I'm a stay-at-home mom which means other than household chores and errands, I don't move much. That's why I do 300 calories on the treadmill and 200 calories on the exercise bike 6 days a week and strength training 3 days a week. It's not necessarily important about time for me as it is about calories burned. I do not want to lose my motivation since I have a need to do cardio more often so thank you for your advice.

[runninmama]

Hello!

I agree that shorter, more intense workouts are more effective. I like to do HIIT on my treadmill, especially if I'm short on time and want a great workout.

Here are a few HIIT workouts that I like:

- https://www.nordictrack.com/learn/%E2%80%8Bbeginner-workouts-combining-hiit-treadmill/

- https://www.fitfoundme.com/hiit-treadmill-workout-for-beginners/

- https://www.builtlean.com/2012/12/18/hiit-treadmill-workout/

I hope that helps!

[SunsetRunner]

Lately, with the suggestion from my wife, I started doing 1000 meter sprints on the concept2 rower in-between each lift.

I do 6 weigh lifting exercises, so that's five 1000 meter sprints (equals a little above 5000 meters per workout).

And example workout might go like this:

(Chest/triceps day)

Bench Press (3 sets)

1000 metter sprint

-------------------------------

Incline Bench Press (3 sets)

1000 meter sprint

-------------------------------

PecDeck Fly (or dumbbells) (3 sets)

1000 meter sprint

-------------------------------

Triceps Pressdowns (3 sets)

1000 meter sprint

-------------------------------

V-Extension Triceps Press (Nautilus) (3 sets)

1000 meter sprint

-------------------------------

Ab Machine Crunches

As you can see from my fitbit heart rate output, the spikes are from the 1000 meter sprints.

I'm telling you, this is an awesome workout. I can do the 1000 meter sprint in the 4:20-4:40 minute range with a stroke rate of 34-39 strokes per minute. And it works perfectly into a 1.5 hour routine, which for me is my limit because I workout in the mornings early, and I need to get to work. Still, I think 1.5 hours, 5 days a week is a lot of exercise for me, and I think I do pretty good with managing my time getting a decent workout.

Plus, what I like about this is when I used to do the rower a few months back, I was doing 30 minutes all at ounce. But, breaking it up like this is much more intense for me, and I never got my heart rate up like this before.

Since I've started this routine, I have been staying in the cardio heart rate range for the majority of my workouts even when I'm doing the weight lifting parts. Plus, I'm not exhausted during the day like I felt doing the rowing at the same time.

I'm loving this work out.

[bourby]

it isnt necesarily about how long you go on the treadmill because your body adapts.

when you are on the treadmill , choose a comfortable pace.....not warm up pace but a little higher. you should be able to hold a conversation still. every couple of minutes, increase the pace for 30 seconds to a pace that stops you talking and then drop the pace back for a couple of minutes. 

rinse and repeat. 

doing it this way will help stop your body from adapting as quick. once your body adapts, it slows progress greatly.

my current workout is 3 sets weights with  5 minutes on treadmill between each exercise. next month i will change that around and maybe row instead of treadmill so my body cant adapt.

btw....if you have adapted and things are easier then you have had some success and are fitter and healthier. 

[bourby]

i'm a stay at home dad, the 5 min treadmill and 3 sets i mentioned..... i try to do that in my home gym every hour rather than just the 250 steps fitbit wants. then i can try to do more after the kids are in  bed.