If you’re looking for a way to make your treadmill workout more challenging and effective for weight loss, adding an incline could be the answer.
Incline walking or running burns more calories than walking or running on a flat surface because your body has to work harder to push against gravity.
This also activates more muscles, which helps you build lean muscle mass, leading to weight loss since muscle burns more calories than fat.
Let’s delve deeper into the benefits of treadmill incline walking and provide you with a simple workout routine that you can follow to help you lose weight effectively.
Why Treadmill Incline Walking is Effective for Weight Loss
Treadmill incline walking or running can be an effective way to burn more calories and lose weight. Here are some reasons why:
Increases Calorie Burn
Walking or running on an incline requires more effort than walking on a flat surface. As a result, your body has to work harder, which means you burn more calories.
Activates More Muscles
Incline walking or running engages more muscles than walking or running on a flat surface. This leads to the development of lean muscle mass, which in turn helps you burn more calories and lose weight.
Less Impact on Joints
Walking or running on a flat surface can put a lot of stress on your joints, especially your knees. Incline walking or running can reduce the impact on your joints, making it a safer option.
Improves Cardiovascular Health: Incline walking or running can increase your heart rate and improve cardiovascular health. This can also help you lose weight and improve overall health.
Treadmill Incline Walking Workout Plan To Follow
Here’s an effective treadmill incline walking workout routine that you can follow to help you lose weight effectively:
Warm-up: Start by setting the treadmill to flat and walk at a pace of 2 mph for 5 minutes to warm up your muscles.
Increase the Incline: Set the incline to 1 percent and jog at a speed of 4 to 6 mph for 1 minute. Increase the incline by 1 percent each minute until you reach an 8 to 10 percent incline.
Decrease the Incline: Decrease the incline by 1 percent each minute until you’re back to a 0 to 1 percent incline.
Cool-down: Walk at a pace of 2 mph for 5 minutes to cool down.
You can adjust the speed and incline according to your fitness level. For a more challenging workout, increase the speed or add more minutes to each interval. For an easier version, increase the incline by 0.5 percent each minute until you reach a 4 to 5 percent incline, then work in reverse.
Tips for Treadmill Incline Walking
Here are some tips to keep in mind while doing treadmill incline walking:
Maintain Good Posture: Keep your back straight and your shoulders relaxed. Avoid slouching or leaning forward, as this can put strain on your back and neck.
Wear Proper Footwear: Wear shoes with good cushioning and support to reduce the impact on your feet and joints.
Stay Hydrated: Drink water before, during, and after your workout to stay hydrated.
Start Slow: If you’re new to treadmill incline walking, start with a lower incline and gradually increase it as your fitness level improves.
Incorporating other forms of exercise and a healthy diet into your routine can also help you achieve your weight loss goals faster. It’s important to remember that weight loss is a gradual process and requires patience, dedication, and consistency.
Along with exercise, a healthy and balanced diet is essential for weight loss. Be sure to consume a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, and whole grains.
Some of the users tend to get bored while working out, especially using the treadmill. It’s one of the reasons why we told you several routines to vary your daily workout. If you want to make your exercising sessions more exciting and exciting, try a treadmill that comes iFit enabled.
Some of the other ways to kill boredom while working out is music, videos, audiobooks and podcasts. Listening to music can be entertaining, motivational and you will walk for few more minutes or lift more weight. You can also call a workout buddy to make things even more enjoyable.
Take care of your treadmill
Wipe down your running machine after completing the walking sessions. Sweat can lead to corrosion, and dirt can make its internal parts non-function. So, use a vacuum to clean the underneath floor space of the treadmill.
Check the tread belt after every 30 days and lubricate it once a year. If you notice any noise while walking, repair the treadmill before the sound develops and disturbs others.
How much weight can you lose on a treadmill in a week?
Regular usage of treadmill contributes to significant weight loss. You can burn approx—500 to 1000 calories every day by following an efficient walking treadmill workout. So, you will lose around 1 to 2 pounds every seven days.
How to lose weight on a treadmill in a month?
We have discussed some of the best Treadmill walking workouts to lose weight fast. You only need to follow one or all of the five days a week. Do not take any offs in between, and you will notice considerable weight loss.
Treadmill incline walking or running can be an effective way to lose weight and improve overall health. It burns more calories, engages more muscles, and has less impact on joints than walking or running on a flat surface. By following a treadmill incline walking routine and keeping in mind some tips, you can achieve your weight loss goals while improving your overall fitness level.