When I first started using a treadmill, I thought the key to fitness was walking or running a set number of miles. Like many others, I failed to notice that there is something even more efficient that I am not aware of.
This is why I did not know that by maintaining the treadmill flat I was hampering my progress. I was trying my best but the results were not as fast as I wanted them to be. I was not able to achieve the fitness results I desired in the same way as I wanted and this was very irritating to me.
The only thing that I had to adjust was the incline feature, after that, everything was smooth sailing. Changing the incline was a game changer for my workouts and it helped me progress at a much faster pace. If you have ever asked yourself, “Is the incline treadmill better?” I can confidently say that it is a yes from my side.
Why Incline Treadmill Workouts Are a Game-Changer?
Cardio exercises are no longer boring. Routine with incline treadmill workouts changing the perception of cardio. These workouts mimic the uphill terrain. It makes the exercise even more intense without having to up the pace.
This means I can burn more calories and work more muscles at the same time. It is more than I would if I were jogging while at the same time being able to set my own pace.
One of the biggest benefits of incline treadmill workouts is burning more calories. Walking or running uphill uses more energy than on a flat surface, so you burn more calories at the same time. This was a revelation in my fitness journey especially when I was targeting to lose fat. [1]
The Best Incline Treadmill Workout for Fat Loss
HIIt incline is by far the most effective incline treadmill workout for fat loss after trying out different routines. Here’s a routine that worked wonders for me.
Warm-Up
Five minutes at 0% incline, walking at a comfortable pace.
Interval Training
- The incline should now be set to 8% and you should then walk for another 2 minutes at a fast pace.
- Reduce the tilt to 2% and then march or walk at a slow pace for 1 minute.
- Performing these intervals in 20 minutes.
Cool Down
5 minutes at 0% incline, slowing down through the last minute.
5 Benefits of Incline Training on a Treadmill
Finding the Right Incline for Weight Loss
Now you may be wondering what is a good incline to walk on a treadmill to lose weight. What I found over the years is that if one is starting out, it is advisable to start with a gradient of about 5%.
It offers the right level of resistance that can help increase the number of calories burnt without much strain. When building endurance, the incline should be increased gradually, about 1% each week.
I also discovered that getting to a 12% incline boosted my weight loss in a shorter time.
Maximizing Glute Engagement with Incline Workouts
Incline treadmill workouts are the best if is the goal to tone and strengthen the glutes. The best incline treadmill workout for glutes that I’ve found involves.
Steep Incline Walking
Adjust the gradient to be between 12-15% and stroll at a comfortable pace for 15 minutes.
Backward Walking
This exercise requires walking backward at a 5% incline, which targets different muscle fibers in the glutes.
Lunges on the Treadmill
To really work the glutes at a low speed and incline, walking lunges should be used.
It has also cultivated a toned and firm rear end as is evident from the exercises mentioned above.
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Creating the Best Incline Treadmill Walking Workout
The best incline treadmill workout balances challenge with sustainability. So you can keep going without burning out. Here’s a routine that keeps me motivated.
5-Minute Warm-Up
They do 0% incline at a slow pace.
15-Minute Incline Walk
Increase incline to 10%, and increase the speed to a fast pace.
5-Minute Recovery
Decrease the slope to 4%, and continue at the same speed.
10-Minute Interval
Switch between 8% and 12% grade every one minute.
5-Minute Cool Down
Slowly bring down the incline and the speed.
This workout is interesting and does not allow the person to get bored. It is a very important regularity.
Incline Treadmill Cardio Workout
For a great way to raise your heart rate and burn more calories without speeding up, try an incline treadmill workout.
The incline mimics uphill walking or running, engaging different muscles. It especially works for the lower body and abs. It also boosts cardiovascular demand.
This increased resistance makes the workout more beneficial for fat loss and endurance. It is perfect for those two goals. Besides, incline cardio exercises can be less stressful on the joints as compared to running.
Making it suitable for people of different fitness levels.
Experiencing the 12-3-30 Treadmill Incline Workout
There is one routine that I have adopted and this is the treadmill incline workout 12-3-30. This workout involves setting the treadmill to a 12% incline, a speed of 3 miles per hour, and walking for 30 minutes. It is actually a very basic technique but it is very efficient.
The steep incline works both the muscles and the heart. It is a highly effective exercise in a short amount of time. The first time I attempted 12-3-30 I found it quite strenuous and this made me appreciate the routine more.
But, I continued with it and it helped me build my stamina and I think it was a major boost to my fat loss program.
Enhancing Workouts with the Apple Watch
Technologies can be considered as a friend in the fitness process. Incline treadmill workouts go with the best Apple Watch workout modes, like “Indoor Walk” or “Hiking”. It tracks elevation changes, heart rate, and calories burned in detail.
This is because the Apple Watch helps me to track my progress which makes me disciplined. The fact that the numbers are increasing over time is a good incentive for me to continue working hard.
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The Multifaceted Benefits of Incline Workouts
Beyond fat loss and muscle toning, incline treadmill workouts offer many benefits.
Improved Cardiovascular Health
An increase in heart rates during incline workouts makes the heart and lungs stronger.
Enhanced Leg Strength
Slopes engage the calves, hamstrings, and quads more than flat surfaces, according to the findings.
Reduced Impact
It is easier for the joints when one walks on an incline than when he or she runs.
Tips for Getting Started
- For persons who are new to incline workouts, I recommend starting by using an incline of about 2-3% and then progressing.
- Listening to your body is important. You may be able to understand how your body is responding to the exercise and then change the incline or the speed.
- Be consistent in your actions. You will get the best results when inclined workouts are done on a regular basis.
- Mix it up to avoid stagnation in the workout routines. You need to incorporate a variety of workouts that work out different muscles.
Key Features to Consider for Incline Treadmill Workouts
Here are some key features to look for in an incline treadmill workout. [2]
Variable incline range
- Look for a treadmill with a wide incline range, typically 0-15% or higher
- Higher max inclines allow for more challenging workouts
Pre-programmed incline workouts
- Built-in programs that automatically adjust incline throughout the workout
- Helps add variety and structure to your training
Heart rate monitoring
- Enables you to track intensity as you tackle inclines
- Allows for heart rate-based training programs
Speed options
- Ability to adjust speed while on an incline
- Enables you to find the right combination of speed and incline for your fitness level
Sturdy construction
- A robust frame to handle the added stress of incline running
- Stable base to prevent wobbling at higher inclines
Cushioning
- Good shock absorption to reduce joint impact, especially important when running downhill
Motor power
- Look for at least 3.0 CHP for regular incline training
- Ensures the treadmill can handle the extra load of incline running
Handrails
- Sturdy handrails for balance and support during steep inclines
Display features
- Clear display of current incline percentage
- Ability to track elevation gain over the workout
Quick incline adjustment
- One-touch buttons to quickly change incline during the workout
Conclusion
Incline treadmill training is crucial for achieving various fitness goals. If you aim to lose weight, build muscle, or improve stamina, the incline function is valuable to your workout.
Well, tighten your shoelaces, set your seat incline, and let’s tackle those computerised hills as one. Your fitness journey is here and the top is the best view that you would want to experience.
Source:
Ntrackadmin. (2024, February 22). 5 reasons why incline treadmills transform your workouts. NordicTrack Blog.
Peloton, T. (2024, May 30). Why incline Treadmill walking may be your favorite new workout.
Get~Fitness Author
Diego Alcubierre is a Certified Running Coach (CRC) and Certified Strength and Conditioning Specialist (CSCS). With a Bachelor of Science in Sports and Exercise Physiology, he specializes in creating evidence-based content on running, strength training, and fitness. Diego's expertise extends to developing tailored training plans that help runners achieve their goals while minimizing injury risk. His knowledge in sports nutrition and functional training enhances his approach to fitness. I hope to provide valuable information that will inspire and guide your wardrobe choices.
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