If you’re looking for the best incline on a treadmill for weight loss, then this is the post for you! Incline walking is a great way to burn calories and lose weight, and by using a treadmill you can control your pace and really push yourself.
In this post, we’ll cover everything you need to know about choosing the right incline on your treadmill. So whether you’re new to treadmill workouts or a seasoned pro, read on for everything you need to know about the best incline for weight loss!
Whatever incline you choose, make sure you warm up first and listen to your body. And most importantly, have fun!
Best Incline On Treadmill For Weight Loss
When it comes to losing weight on the treadmill, the best incline for weight loss is one that is challenging yet doable. The best incline on a treadmill for weight loss depends on your fitness level and goals. Generally, a 3% to 5% incline can help mimic outdoor running and burn more calories, but a higher incline of up to 10% can provide a more intense workout.
An incline treadmill workout is one of the best methods for burning calories and shedding pounds without straining your body. This type of workout is not only beneficial for those just starting their fitness journey, but it’s also suitable for more experienced gym-goers who want a low-impact option.
A key advantage to using an incline treadmill for weight loss is the ability to instantly increase the intensity by changing the incline angle. This is great for those who don’t have a sufficient level of fitness to do high-intensity interval training (HIIT). With incline treadmill exercises, you can easily burn more calories than HIIT with minimal stress on your joints.
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It’s best to start at a comfortable speed and slowly increase the incline until you reach a challenging yet doable pace. Generally, you should aim to continue the incline and pace for at least 30 minutes, but 45 minutes is ideal. Additionally, you can vary the incline angle and speed throughout the workout to add some variability.
Overall, an incline treadmill workout is suitable for both beginners and experienced gym-goers and is a great joint-friendly, low-impact routine.
What Are The Benefits Of Using An Incline On Your Treadmill?
1. It can help you burn more calories
Using an incline on the treadmill can help you burn more calories as it increases the intensity of your workout and forces your body to work harder. The greater the incline, the more your body is challenged and the more calories you burn. It also helps to engage more muscles, including those in the posterior chain, allowing you to target your thighs and glutes more effectively.
Additionally, incline training provides a more efficient way to reach your fitness goals. As such, setting the treadmill to an incline between 2-5% is a great way to maximize your calorie burn and achieve your desired weight loss goals.
2. It can help you build strength in your legs
Using an incline on a treadmill can help to build strength in your legs by activating the posterior chain—your glutes, hamstrings, lower back, and calf muscles—which improves lower body strength and challenges your overall balance. Additionally, activating slow-twitch muscle fibers helps to increase endurance and lean muscle mass, which can help the body burn more calories.
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3. It can improve your cardiovascular fitness
Using an incline on your treadmill can improve your cardiovascular fitness by increasing your heart rate and helping to maintain healthy blood pressure. Walking on an incline mimics the effects of uphill walking, which requires more energy and thus burns more calories than flat-level walking. Additionally, research shows that this type of cardio activity can decrease joint stiffness, fatigue, and stress while increasing your endurance, energy levels, and immune system strength.
4. It can help to reduce fat in your lower body
Reducing fat in the lower body can be challenging, but it’s possible with a combination of healthy eating habits and regular exercise. Cardiovascular exercises, such as running, cycling, using an incline on your treadmill, or using the elliptical machine, can help burn calories and reduce overall body fat. However, to specifically target the lower body, exercises like squats, lunges, and leg presses can help strengthen and tone the muscles in the legs and glutes.
5. It can help to prevent overuse injuries
Using an incline on your treadmill can help prevent overuse injuries by increasing the intensity level of your workout without putting too much stress on your body’s joints. The incline feature on the treadmill reduces the impact on your knees and hips, which makes it a great option for those who are looking to reduce their risk of overuse injuries. Also, alternating your workout plan and taking one or two rest days per week can help to prevent injury as well.
6. It can give you a more challenging workout
Using an incline on a treadmill can give you a more challenging workout because it adds resistance and increases your heart rate, mimicking an uphill hike. The incline increases the intensity of the workout, raising your heart rate, respiratory rate, and potentially caloric expenditure.
Additionally, it also increases strength in your lower body as you work against gravity on the incline, making you wind faster than a walk in a park. Lastly, the incline adds an element of variety to your workout, as walking on uneven terrain—like a trail with rocks and roots—challenges your balance and works the muscles in your lower legs more than walking on a predictable surface.
7. It can increase the intensity of your usual workout
Inclining the treadmill can increase the intensity of a usual workout by raising the resistance and stride on ellipticals or Arc Trainers, or by going outside to walk on uneven terrain with rocks and roots. This higher level of intensity will offer greater cardiovascular health benefits, improved muscle tone, and aid in weight loss.
Regularly walking at a brisk pace on an incline will provide even more health benefits, such as strengthening bones and muscles, boosting balance and coordination, and preventing or managing conditions like heart disease, high blood pressure, and type 2 diabetes. However, it is important to start at a level that is comfortable for you and gradually increase it over time to prevent the risk of straining muscles or developing joint issues.
8. It can help you avoid getting bored with your workouts
Using an incline on your treadmill is a great way to vary your workouts and avoid getting bored. The 12-3-30 treadmill workout takes advantage of this by combining an incline walk with a cardio routine, which can help to build strength, and endurance and potentially even contribute to weight loss.
The incline increases the difficulty of your workout, making it more challenging and engaging. It can work the muscles in your lower legs more than just walking on a flat surface. This variation can help keep your workouts interesting and engaging.
Walking outside on a trail with varying terrain can also provide a challenge and help you avoid getting bored. Lastly, mixing up your routine with other activities like strength or mobility training can also help to keep you motivated and prevent you from becoming bored.
9. It can help you engage more of your posterior chain muscles
Using an incline on a treadmill can help to engage more of the posterior chain muscles, such as the glutes, hamstrings, lower back, and calf muscles. This is because when walking on an incline, the workload for muscles increases and they have to work harder to propel the body upwards. Additionally, the incline puts the posterior chain muscles to work, which improves lower body strength and challenges the overall balance.
10. It can help you achieve better results in your workout
Using an incline on the treadmill can help you achieve better results from your workout because it increases the metabolic demand of the exercise, allowing you to burn more calories and build muscle tone in your lower body. This is especially beneficial for those with knee problems, as the incline reduces the amount of load on the lower back and legs. Incline walking can also help improve cardiovascular health, weight loss, and mood, as it releases feel-good endorphins into the brain.
However, it is important to prepare the body before attempting this workout, as it can potentially strain the hamstrings and calves if done improperly.
What Are The Best Settings And Speeds For Using An Incline On a Treadmill For Weight Loss?
1. Slow Jog at 3-4 mph on a 0% incline for 30 minutes
For an alternative to the 12-3-30 workout, try a slow jog at 3-4 mph on a 0% incline for 30 minutes. This is a great way to burn calories and build endurance without pushing yourself too hard. It’s perfect for anyone who’s new to running or who needs a break from the higher speeds and inclines typical of the 12-3-30 workout. While it won’t be quite as intense, you’ll still be able to reap the benefits of a cardio workout and feel good about yourself afterward.
2. Gradual Increase in Speed and Incline for 30 Minutes
This 30-minute workout is designed to gradually increase speed and incline in order to challenge your muscles. Start by setting the incline to 1.5 to 2.5 percent and running at a pace that you can maintain for a minute. After the minute, slow down to a moderate walk or jog for 1 to 2 minutes. Then, increase the speed and incline by 1 increment every 15 seconds and maintain this pace for 1 minute.
For the next minute, keep the speed at the baseline and increase the incline every 15 seconds. Decrease the speed and incline by 1 increment every 15 seconds for another minute and finish the workout by increasing the speed and incline to a sprint or speedwalk as fast as you can for 1 minute.
Repeat these steps for 15 to 20 minutes and end with a 5-minute cool down at a speed of 3-4 mph and 0% incline. Make sure to increase or decrease the speed and/or inclines to fit the suggested perceived exertion and your fitness level.
This workout is ideal for intermediate and advanced individuals since the treadmill incline will exceed the 15% gradient. Track your progress with a heart rate monitor to maximize the activity calories being burned.
3. Sprint for 30 Seconds with an Increase in Incline to 20%
Start by setting the incline to 20% and the speed to a higher than your typical jog pace. Once the incline and speed are set, jump on and sprint hard for 30 seconds. After 30 seconds, grab the handles of the treadmill and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 8 rounds.
This is a tough version of a treadmill sprint that will help you to increase your speed and incline, burn more calories, and build endurance in a short period of time.
4. Repeat the Sequence Above 3-4 Times
For weight loss, try repeating the sequence above three to five times. Start by setting your treadmill on a 1.5 to 2.5% incline, then begin running at a pace you can maintain for one minute. After the minute, slow down to a moderate walk or jog for 1-2 minutes, then repeat the sequence again. Increase the incline and speed each round, then decrease it for the next round. Try to increase your pace each round to make sure you challenge yourself and keep your body working hard. Finish the workout with a 5-minute cool down at a lower incline.
5. Cool Down with a Slow Jog for 10-15 Minutes
Cooling down with a slow jog for 10-15 minutes is a great way to lower your heart rate and help your body recover after training. Here’s a step-by-step guide on how to do it:
- Set the incline on the treadmill to 1.5 to 2.5%.
- Begin running at a pace that you can maintain for a minute.
- After the minute, slow down to a moderate walk or jog for 1 to 2 minutes.
- Repeat this cycle of running and walking for 15 to 20 minutes.
For example, you can start at 5.0 mph and go up 1 increment every 15 seconds until you reach 3.9-6.4 mph. Then lower the speed and incline 1 increment every 15 seconds until you reach the baseline of 3.5-6.0 mph. Finally, with the speed at baseline, increase the incline every 15 seconds until you reach 3.5-6.0 mph at an incline of 5%.
How To Set Up The Treadmill For Walking At An Incline?
Step 1: Choose the right treadmill for your needs
Treadmills are a great way to burn calories and lose weight, but choosing the right one for you can be tricky. Treadmills for walking at an incline come in two different types: manual and motorized. Manual treadmills allow you to adjust the incline yourself, while motorized treadmills have a digital display that shows the current grade and allows you to adjust the level with a few button presses.
Manual treadmills are typically cheaper than motorized ones and ideal for people looking for a simpler design. They also generally require less maintenance and are quieter than motorized treadmills. However, manual treadmills can be difficult to adjust the grade on, and the user may not have complete control over the speed and incline of the belt.
Motorized treadmills offer a more user-friendly experience, with adjustable incline levels, pre-programmed workouts, and integrated entertainment systems. They are also better for interval training, as they allow you to quickly switch between different levels of incline and speed. However, motorized treadmills tend to be more expensive and require more maintenance than manual treadmills.
Step 2: Install the incline belt
Installing the incline belt on the treadmill can be a daunting task, but with the right knowledge, you can get the job done. Here are the steps to guide you through the process:
- Begin by unplugging the power cord from the wall.
- Remove the cover panel from the back of the treadmill, which will give you access to the motor and belt.
- Locate the tensioner and loosen the adjustment bolt with a wrench.
- Slide the belt off of the motor pulley and onto the front roller.
- Adjust the belt tension to the correct tension setting.
- Plug the power cord back into the wall and press the power button to turn on the treadmill.
- Adjust the incline setting to your desired level.
- Ensure that the belt is tracking correctly by running the treadmill for a few minutes at a slow speed.
Following these steps will help you install the incline belt for the treadmill in no time! Always listen to your body and adjust the incline setting as needed for optimal results.
Step 3: Set the speed and incline
Step-by-step instructions for setting the speed and incline for a treadmill for walking at an incline:
- Set the starting speed to a comfortable walking pace – around 3.0-4.0 mph.
- Set the incline to 1-2%, depending on your fitness level and goals.
- Begin walking at this pace and incline for 1-2 minutes.
- Increase the incline by 1-2% every 1-2 minutes.
- Continue increasing the incline until you reach the desired level.
- Maintain the speed and incline for 1-2 minutes.
- Slowly decrease the incline and speed to your starting pace and incline.
- Continue walking at a steady pace or increase the incline and speed as desired.
- When finished, cool down by walking at a slower pace and lower incline.
Step 4: Walk for 3 minutes at 3.5 mph with a 6% incline
For this treadmill incline routine, you should walk at 3.5 mph with a 6% incline for 5 minutes before taking a break. Start by warming up for 5 minutes by walking at a slow pace. Increase the incline to 6%, and walk at 3.5 mph for 5 minutes. Make sure to listen to your body, and don’t hesitate to reduce incline or speed if you feel that it’s too much for you. After 5 minutes, take a break for 1 to 2 minutes by slowing down to a moderate walk or jog. Repeat the 5-minute interval for 15 to 20 minutes. Finally, cool down for 5 minutes by walking at a slow pace.
Step 5: Jog for 2 minutes at 4.5 mph with a 0% incline
Step 1: Start by walking at a slow pace for 5 minutes to warm up.
Step 2: Set the incline to 0% and increase your speed to 4.5 mph.
Step 3: Jog at the desired pace for two minutes.
Step 4: After two minutes, reduce your speed back to a slow pace and start walking for 5 minutes to cool down.
Step 6: Walk for the final 2 minutes at 3.5 mph and 0% incline
For the final two minutes of your treadmill workout, walk at a brisk, comfortable pace at 3.5 mph and 0% incline. Make sure to keep your core engaged and maintain good posture throughout the walk. Keep your arms at your sides, with a slight bend in your elbows, and focus on using your glutes and calves to propel you forward. Listen to your body and adjust your speed or incline as needed – remember to stay within your comfort zone and finish the workout strong.
Step 7: Unclamp the treadmill
How do you unclamp a treadmill for walking at an incline? [Step-by-step instructions]
- Make sure the treadmill is unplugged and the speed and incline are set to your desired settings.
- Locate the belt clamps on the sides of the belt, usually near the bottom.
- Unclamp the belt by turning the knob clockwise and pulling the clamp away from the belt.
- Once the clamps have been removed, adjust the belt tension by turning the tension knob clockwise.
- Check the belt tension by putting your hand on the belt and gently pushing it away from you. The belt should move a few inches before stopping.
- When the belt tension has been adjusted, replace the belt clamps and turn the knob counterclockwise to secure them in place.
- Now you are ready to begin walking on the treadmill at an incline. Start slowly and work up to a comfortable speed.
When it comes to weight loss, there is no one-size-fits-all solution. The best incline on the treadmill for weight loss depends on your individual fitness level and goals. However, a moderate incline of 3-5% is generally considered ideal for most people. If you’re just starting out, it’s best to gradually increase the incline over time to avoid injury. And always be sure to consult with a doctor or certified personal trainer before starting any new exercise program.