Incline on a treadmill is a great way to add variety to your workout and target different muscle groups. But how much incline should you use? The answer to this question depends on your fitness goals and current fitness level.
Benefits of using incline on a treadmill
Walking or running on an incline on a treadmill can provide a number of benefits, including:
- Increased calorie burn: Walking or running on an incline requires more effort from your muscles, which can lead to a higher calorie burn.
- Improved cardiovascular fitness: The added effort of walking or running on an incline can help to improve your cardiovascular fitness.
- Targeted muscle development: Walking or running on an incline can target different muscle groups, such as your glutes, quads, and hamstrings.
- Reduced impact on joints: Walking or running on an incline can reduce the impact on your joints compared to running on a flat surface.
What Incline Should You Walk on a Treadmill?
The amount of incline you should use on a treadmill depends on your fitness goals and current fitness level. Here are some general guidelines to follow:
- Beginners: If you’re new to using a treadmill or are returning to exercise after a long break, start with a low incline (around 1-2%) and gradually increase it as you become more comfortable.
- Weight loss: If you’re using a treadmill to lose weight, aim for a moderate incline (around 3-5%) and walk or run for at least 30 minutes. This will help to increase your calorie burn and aid in weight loss.
- Cardiovascular fitness: If you’re using a treadmill to improve your cardiovascular fitness, aim for a higher incline (around 6-8%) and walk or run for at least 30 minutes. This will help to increase your heart rate and improve your cardiovascular fitness.
- Targeted muscle development: If you’re using a treadmill to target specific muscle groups, such as your glutes, quads, and hamstrings, aim for a high incline (around 8-10%) and walk or run for at least 30 minutes.
Treadmill with Incline: Workout System for 2 Weeks
Here is a sample treadmill incline program that you can try:
Week 1:
Monday:
- Warm up: 3-minute walk at 1% incline
- Workout: 15-minute walk at 2% incline, followed by a 15-minute jog at 3% incline
- Cool down: 3-minute walk at 1% incline
Tuesday:
- Warm up: 3-minute walk at 1% incline
- Workout: 15-minute walk at 3% incline, followed by a 15-minute jog at 4% incline
- Cool down: 3-minute walk at 1% incline
Wednesday: Rest day
Thursday:
- Warm up: 3-minute walk at 1% incline
- Workout: 15-minute walk at 4% incline, followed by a 15-minute jog at 5% incline
- Cool down: 3-minute walk at 1% incline
Friday:
- Warm up: 3-minute walk at 1% incline
- Workout: 15-minute walk at 5% incline, followed by a 15-minute jog at 6% incline
- Cool down: 3-minute walk at 1% incline
Saturday: Rest day
Sunday:
- Warm up: 3-minute walk at 1% incline
- Workout: 20-minute walk at 6% incline
- Cool down: 3-minute walk at 1% incline
Week 2:
Monday:
- Warm up: 3-minute walk at 1% incline
- Workout: 20-minute walk at 6% incline, followed by a 10-minute jog at 7% incline
- Cool down: 3-minute walk at 1% incline
Tuesday:
- Warm up: 3-minute walk at 1% incline
- Workout: 20-minute walk at 7% incline, followed by a 10-minute jog at 8% incline
- Cool down: 3-minute walk at 1% incline
Wednesday: Rest day
Thursday:
- Warm up: 3-minute walk at 1% incline
- Workout: 20-minute walk at 8% incline, followed by a 10-minute jog at 9% incline
- Cool down: 3-minute walk at 1% incline
Friday:
- Warm up: 3-minute walk at 1% incline
- Workout: 20-minute walk at 9% incline, followed by a 10-minute jog at 10% incline
- Cool down: 3-minute walk at 1% incline
Saturday: Rest day
Sunday:
- Warm up: 3-minute walk at 1% incline
- Workout: 25-minute walk at 10% incline
- Cool down: 3-minute walk at 1% incline
Please note that this is a sample program and it’s important to listen to your body and adjust the incline and duration accordingly. It’s also important to consult with a doctor before starting any new exercise program.
