Have you tried incline walking? Share your thoughts in the comments below.
If walking is the most underrated form of exercise, then incline walking might be the fitness world’s best-kept secret. But we’re here to spill the tea on why this may need to be part of your workout regimen. Whether you’re walking uphill outdoors or cranking up the lift on your treadmill at the gym, incline walking can help you tighten your tummy and much more.
While running may burn more calories in a shorter time, incline walking can offer a similar calorie burn over a longer period, with less strain on the joints.
What’s the big deal about incline walking?
Walking on a flat surface is a great form of exercise that’s accessible for most people. Research has shown that walking can help preserve lean muscle as you age, improve your mood, and help you lose weight and keep it off.
But incline walking kicks these benefits into overdrive. Walking at an incline, for example, burns more calories.
“Your body works harder to propel itself uphill,” explains fitness trainer LaMardra Juliana of Epic Fitness, a Madison, Alabama-based fitness center that also offers online training. “Incline walking increases your heart rate, engages more muscle groups, and requires greater energy expenditure, which leads to higher calorie burn.”
If you’re looking to trade running for a more low-impact workout, incline walking may be precisely what you need.
“While running may burn more calories in a shorter time, incline walking can offer a similar calorie burn over a longer period, with less strain on the joints,” Juliana says.
If your goal is to whittle down your waistline, you’ll probably need to shed some pounds. And in order to lose weight you need to burn more calories than you consume. Incline walking can help you get to that caloric deficit that you need.
Juliana says that other benefits of incline walking include improved cardiovascular health and increased leg strength and endurance.
Your core muscles are activated as they help stabilize your body while walking at an incline. Be sure to maintain good posture and keep your abs engaged.
A full lower-body and core workout
Incline walking engages several muscle groups, including the following:
- Glutes
- Hamstrings
- Calves
- Quadriceps
- Core
Juliana explained that your core muscles are activated as they help stabilize your body while walking at an incline. Be sure to maintain good posture and keep your abs engaged. And if you’re on a treadmill, don’t hold on to the rails unless you must for safety reasons.
Treadmill Incline vs. Uphill Walking Outdoors
Both walking uphill outdoors and incline walking on a treadmill can be beneficial. Juliana outlined the advantages and disadvantages of both:
Advantages of treadmill incline:
- Adjustable incline settings for consistency
- Softer surface, reducing joint impact
Advantages of outdoor uphill walking:
- Engages stabilizer muscles due to uneven surfaces
- Change in scenery, less boredom
- Burns slightly more calories as the body adapts to external factors
Disadvantages of Treadmill Incline:
- Potential boredom if not using media
- Holding onto rails can reduce effectiveness.
Disadvantages of Outdoor Walking:
- Weather-dependent and sometimes unsafe surface
- Harder surfaces may strain joints.
Additionally, walking downhill can add stress to your knees and increase the risk of injury. If you’re worried you’ll get bored on the treadmill, you can spice things up by listening to your favorite playlist.
Weigh these factors and decide which is right for you or if you’ll try a mix of both.
The Best Incline Walking Workout
Thanks to TikTok creator Lauren Giraldo, the 12-3-30 workout is all the rage. With this workout, you set your treadmill incline to 12 and walk for 30 minutes at 3 miles per hour.
Juliana is a fan of this regimen. “It’s a simple yet effective routine,” she said. “It’s great for burning calories, building lower-body strength, and increasing cardiovascular endurance.”
But if you’re new to this, Juliana recommends starting with a three—to five percent incline. “As you build strength and endurance, gradually increase the incline,” she says. “Make sure you always keep the proper form for the most benefit.”
Also, be sure to add variety to your workout regimen. “Incline walking can be done three times per week as part of a balanced fitness routine,” Juliana said. “Make sure to allow rest days or alternate with other forms of exercise to avoid overuse injuries.”
Have you tried incline walking? Share your thoughts in the comments below.
