Why You Should Choose Inclined Treadmill Walking Over Other Workouts?

An incline treadmill is a simple exercise that involves walking uphill instead of flat ground. You can do this outdoors on hikes or indoors on a treadmill with an incline set.

It may seem like a small difference, but incline walking can increase the intensity of your workout and offers additional benefits than usual jogging/running.

What Muscles Does Incline Walking Work?

Incline walking is a full-body workout, but it particularly targets the following muscle groups to improve strength, endurance, and overall fitness.

• Glutes: The main muscles that push your body up.
• Hamstrings: Muscles on your thighs that help you extend your legs.
• Calves: Muscles in your lower legs that help with propulsion.
• Lats: The latissimus dorsi muscles on the sides of your back that help with balance and posture.
• Erector Spine: Found along your spine, that helps with posture.
• Quadriceps: The muscles on the front of your thighs that help you extend your legs.

Top 10 Benefits of Walking On An Incline Walking Vs. Other Workouts

1. Boosts Your Heart Rate

• Incline walking: It Increases heart rate more than walking on flat ground, more intense cardio treadmill walking workout.
• Other workouts: Running or high-intensity interval training (HIIT) may increase heart rate more but can be harder for beginners or those with joint issues.

2. Conditions of the Body for Realistic Terrain

• Incline walking: It simulates real-world conditions and prepares you for hiking, climbing stairs, or walking on uneven terrain.
• Other workouts: Treadmill running or cycling may provide different functional benefits for daily activities.

3. Targets the Posterior Chain Muscles

• Incline walking: It engages the posterior chain muscles, hamstrings, glutes, and calves, often neglected in other workouts.
• Other workouts: Squats and lunges target these muscles but not for longer duration.

4. Increases Activation of Lower Leg Muscles

• Incline walking: The greater demand on the lower leg muscles, including calves and ankles, increases strength and stability.
• Other workouts: Cycling or swimming might provide a different activation level for these muscles.

5. Increases Calorie Burning

• Incline walking: Clearly, this form of exercise burns more calories than walking on flat ground.
• Other workouts: Running or HIIT may burn more calories per minute, but incline treadmill walking can be more sustainable and have less impact.

6. Reduces Impact

• Incline walking: It is a great way to increase the intensity of your workout without putting too much stress on your joints
• Other workouts: Incorporate low-impact activities like swimming, cycling, or elliptical training into your routine.

7. Customizes Workouts

• Incline walking: It is quite easy to adjust intensity by changing the incline or speed, perfect for all fitness levels.
• Other workouts: More equipment or modifications are required to adjust intensity.

8. Adds Variety

• Incline walking: This type of workout prevents boredom, and avoids plateaus.
• Other workouts: Adding incline treadmill walking to your fitness routine.

9. Good for Joints

• Incline walking: It proves to be gentler on joints than running or high-impact exercises, making it a suitable option for individuals with joint conditions.
• Other workouts: Running or jumping exercises might be more challenging for those with joint issues or at an advanced age.

10. Workout Recovery

• Incline walking: This can be used as a low-impact recovery treadmill walking workout after more intense activities to improve blood flow, and reduce muscle soreness.
• Other workouts: Active recovery activities like swimming or cycling also help recover similarly.

Who Should Try Incline Treadmill Walking?

Incline walking is a versatile exercise for all ages and fitness levels. Here are some who may greatly benefit from incline walking:

• Beginners & People with joint issues
• Cardiovascular patients
• Strength & Endurance builders: especially the lower body and core.
• People looking for weight management solutions
• Athletes

Our recommendations include NordicTrack EXP 7i or 10i, Bowflex Treadmill 22 and,SOLE F63.

Incline Walking or Running: Which is better for you?

Choosing between incline walking and running often depends on individual fitness goals, preferences, and health conditions. Here’s a breakdown of their key differences to help you.

Choosing the right one:

• Fitness level: If you’re a beginner or have joint issues, incline walking might be a better starting point.
• Goals: If your goal is to improve cardiovascular fitness and endurance, incline treadmill walking and running can be effective. Running is for those who want higher-intensity treadmill walking workouts and speed and agility.
• Mental clarity: Regular physical activity improves cognitive function and mental clarity.

Common Incline Walking Mistakes on Treadmill

Incline walking on a treadmill can be a great workout, but certainly don’t injure yourself.

Here are some common mistakes to watch out for:

1. Not warming up and cooling down: A warm-up and cool-down are part of any workout routine. They prevent injuries, improve performance, and aid in recovery.
2. Overdoing it: It can affect your physical and mental health. Whether it’s excessive exercise, work, or other activities, pushing yourself beyond your limits can lead to Injuries, fatigue, and burnout.
3. Ignoring Form: Ignoring form when doing physical activities can lead to various problems, such as injuries, ineffective treadmill walking workouts, muscle imbalances, joint pain, and decreased performance.
4. Not following routine: A routine can be good in many ways, providing structure, consistency, and control. However, too much rigidity can lead to boredom, stagnation, and negative physical and mental health consequences.
5. Not paying attention while using the treadmill: Distractions while using a treadmill is a serious safety risk.

Best Incline Walking Exercises to Try

Treadmill walking is a great way to increase the intensity of your treadmill walking workouts and challenge your cardiovascular system. Here are some effective walking exercises to incorporate into your routine:

1. Basic Incline Walking

• Start with a gentle incline and gradually increase the incline as you get stronger.
• Keep good form: Keep your back straight, shoulders relaxed, and core engaged.
• Vary your pace: Walk steadily and do short bursts of power walking.
• Alternate between inclines and declines: Walk uphill for a set time, then walk downhill to recover.
• Increase the intensity: Gradually increase the duration of the uphill intervals and decrease the recovery time.
• Try different inclines: Vary the incline to challenge your muscles differently.

2. Incline Ladder Drills

• Start with a low incline: Walk uphill for a set distance or time, then increase the incline slightly.
• Increase the incline: Repeat this process until you reach your maximum incline.
• Work your way back down: Gradually decrease the incline until you return to your starting point.

3. Incline Lunges

• Step up: Step forward with one leg onto the incline, then lower your back knee almost to the ground.
• Alternate legs: Step forward with your other leg and repeat.
• Focus on balance: Engage your core and keep a good posture.

4. Incline Push-Ups

• Place your hands: Put your hands on the incline, wider than your shoulders.
• Lower your body: Bend your elbows and lower your body until your chest almost touches the incline.
• Push back up: Extend your arms and return to the starting position.

Bottom Lines

Incorporating hills or inclines into your walking routine can significantly enhance your workout. Increasing the intensity will elevate your heart rate, burn more calories, and engage your hamstrings, glutes, and calf muscles more effectively. Additionally, exercising on an incline provides a more realistic training experience, preparing you for real-world terrain.