Are you looking to add a challenge to your treadmill walks? Incline walking allows you to walk up a slope, simulating a hill, for an intensive and strenuous workout. In this blog, we’ll discuss the benefits of incline walking, how to do it safely and strategies to help you get the most out of your routine.
Whether you want to lose weight or tone up before summer, incline walking can help you achieve your fitness goals. However, incline walking puts more pressure on your muscles and joints, so warm up properly and always listen to your body. Read on for tips about how to master incline treadmill walking to take your fitness to the next level.
What is incline treadmill walking?
Incline treadmill walking is simply walking on a treadmill with the incline setting engaged. Adjusting the belt's angle increases your workout's complexity and engages different muscles. As a result, you’ll be better able to build strength and increase endurance.
Benefits of walking on an incline
Increasing the incline on your walk will make it much more difficult, so it’s important to gradually build up your tolerance over time. That being said, there are several major benefits that you should keep in mind when considering this type of workout:
- Increased calorie burn. Walking on an incline means your body has to work harder to move forward, so you naturally burn more calories.
- Engages different muscles. By changing the intensity of the exercise, you’re forcing your body to engage new muscle groups, which helps prevent boredom and plateauing.
- Improved aerobic capacity. Increasingly challenging workouts help raise your anaerobic threshold, so you can better handle longer distances at higher speeds.
- Strengthened bones and joints. Regular movements on an incline can also help strengthen the bones and joints, which can help reduce inflammation in certain areas.
Techniques to improve your workout
When it comes to incline treadmill walking, there are several techniques that you can use to improve your performance and make sure you’re getting optimal results. These techniques include interval training, increasing intensity over time and mixing in other workouts.
How to get started with incline treadmill walking
Getting started with incline treadmill walking doesn’t have to be complicated or intimidating. To begin, all you need is a good treadmill, comfortable shoes, ample space for movement and plenty of hydration readily accessible.
Once you’ve gathered everything, it’s time to adjust your settings on the treadmill. Start by setting the speed at a comfortable walking pace and then adjust the incline until it feels challenging. Next, make sure the safety key is securely attached. Then an emergency stop will be triggered automatically.
You can also use incline treadmill walking as part of your warm-up session before starting with more intense exercises. For example, walking on an incline before doing squats or kettlebell swings is a great way to warm those muscles up before challenging them with difficult movements.
Strategies to maximize your workout
Interval training involves alternating between periods of low-intensity exercise with periods of high-intensity exercise during one session, which helps raise your heart rate quickly without overexerting yourself too much. This training also helps you push through plateaus more easily as your body gets accustomed to exercising at various difficulty levels.
There are several ways to increase the intensity of each session, such as adjusting speed or increasing the length of time each interval lasts, or adding additional sets into your routine. The key is ensuring that you don’t overexert yourself too early on, so take breaks when needed and increase intensity over time so you don’t burn out quickly.
Mix incline walking with other workouts
Mixing up different workouts helps keep things interesting and ensures that every session is challenging. This could range from doing weights while walking on an incline or even performing stretches while using the machine to improve balance and stability.
Tips for staying safe and injury-free
Wear the right shoes
When it comes down to it, having the right kind of shoes is essential when it comes to protecting against injury during exercise sessions like incline treadmill walking. Make sure to wear running shoes made for high-impact activities like jogging or running, which are built for running on inclines.
During a workout session, it’s essential to stay hydrated, especially if you’re working at higher intensities than usual, as our bodies will demand more energy sources to keep going for longer periods. Aim for 64 ounces a day minimum.
Listen to your body
Last but not least, listen to your body throughout each session, as this will be a key indicator of how much further you can push yourself without injury or overexertion. If something doesn’t feel right, slow down or stop altogether to stay safe throughout each workout session.
Incorporating incline treadmill walking into your fitness routine can help you reach your fitness goals. With the right equipment, strategies and safety tips, you can improve your aerobic capacity, calorie burn and overall health. Plus, it’s a great way to mix up your routine and challenge yourself in new ways.