The American Council on Exercise states that uphill walking is one of the best activities for burning fat and shaping muscles. Incline treadmill workout Warm Up: The lower body joints, including the hips, knees and ankles do not have to absorb an increased force as your foot lands. When walking on a flat terrain, your body is perpendicular to the surface. Repeat the walking and incline interval for a certain time period 30 minutes is recommended , or for a certain distance. She obtained her B. If walking at 3 mph allowed you to burn calories in an hour, walking up a percent incline at the same speed would result in more calories burned for a percent increase in effort. Press the speed button on the treadmill console and increase the speed to at least 2. A pound person walking at a moderate pace of 3 miles per hour can expect to burn roughly calories per hour.
Still, you can lose weight by walking on a treadmill at a high incline, increasing the muscular effort of your lower body considerably and burning more calories in the process. Because of the climbing periods, this routine can be used like a cardio workout but it spares your joints the jarring that running can sometimes inflict. Warnings Consult with a physician before beginning any exercise program. Walk 20 minutes using an incline at least three days per week. Walking uphill forces you to recruit two or three times the number of muscle fibers as training on level ground, which increases your effort considerably, according to U. When compared to running, walking on a flat terrain is a lower intensity activity. Step 3 Walk at least 20 minutes on the treadmill without holding onto the siderails. Treadmill inclines are fantastic for beginners or for people who have bad knees or a bad back. Keep track of your treadmill walks in your workout journal. Additionally, walking at an incline may cause joint pain in the ankles and knees and could put your hamstrings in an awkward position, so make sure you stretch liberally before and after your workout. Video of the Day Step 1 Step onto the siderails of the treadmill before starting the belt. Keep track of the calories burned to determine weight loss. A pound person walking at a moderate pace of 3 miles per hour can expect to burn roughly calories per hour. This places an intensity on the cardiovascular system that is almost equivalent to running and higher than walking on a flat terrain. Considerations Although walking at a steep incline on the treadmill can help you lose weight, there are some drawbacks. Incline treadmill workout Warm Up: If walking at 3 mph allowed you to burn calories in an hour, walking up a percent incline at the same speed would result in more calories burned for a percent increase in effort. Help for Your Heart Uphill walking uses the same motor patterns as running. Keep this up for 1 minute. Perform two full body strength training workouts per week, in addition to your treadmill walking, to lose even more weight. A former fitness-club owner, Voza has taught group fitness classes in step, aerobics, yoga, Pilates and kickboxing. You may burn more calories per minute than you would walking without an incline, but it won't mean anything if you can't keep up the pace for an extended period of time. There is an increased resistance on your buttocks to bend and extend your legs to lift your body higher. To increase calories burned on the treadmill and recruit more of your gluteus muscles, walk at an incline. Joint Impact Walking is a low impact activity because your body is never airborne. If you feel any pain in your knees, hips or lower back during your treadmill walk, lower the treadmill incline. Once the belt starts, step on and start walking.
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