Do we all remember the viral 12-3-30 treadmill trend from a few years ago? It involved setting the treadmill at a 12% incline, at 3 miles an hour (approximately 5 km per hour), and you walk for 30 minutes. But, incline walking is more than just a trend to follow when trying to chase crazy results.
Incline walking can transform your fitness regime. There are several benefits to adding this exercise to your regime. So let’s dive in.
Why you should start incline walking
Incline walking has many benefits – for both your fitness and your overall health.
Amplified calorie burn
Incline walking ramps up the intensity of your walk without the need for running or high-impact activities. When you walk on an incline, your body works harder, increasing your heart rate and energy expenditure compared to flat walking.
According to Healthline, adding hills or inclines to your walking routine can significantly boost calorie burn. This makes incline walking an efficient option for those looking to lose weight or maintain their current weight. You can burn up to 50% more calories walking at an incline compared to walking on a flat surface.
If weight loss or management is your goal, incorporating incline walking can be a game-changer. It allows you to maximize calorie burn in a shorter amount of time, making your workout more efficient.
Strengthens and tones muscles
Walking on an incline primarily targets the muscles in your lower body, including your glutes, hamstrings, and calves. It also engages your core muscles as they work to stabilize your body on the slope.
According to Shape, this added resistance helps in building and toning muscles. Unlike flat walking, which mostly uses your quadriceps, incline walking ensures a more balanced workout for your entire lower body.
If you’re looking to strengthen and tone your legs and glutes, incline walking is an excellent low-impact alternative to traditional strength training exercises. It can help you achieve a more sculpted lower body without the need for weights or machines.
Boosts cardiovascular health
The increased effort required to walk uphill elevates your heart rate more than walking on flat ground. This enhanced cardiovascular effort helps improve heart health and overall endurance.
Incline walking is a form of aerobic exercise, which has been shown to reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. As per Healthline, regularly incorporating incline walking can contribute to better cardiovascular health and increased stamina.
For those seeking a heart-healthy exercise that’s easy on the joints but effective, incline walking offers an ideal solution. It challenges your cardiovascular system, helping you build endurance and improve heart health over time.
Engages your core
Walking uphill forces you to engage your core muscles to maintain balance and posture. This constant engagement helps to strengthen your abdominal muscles over time.
According to Livestrong, incline walking not only burns calories but also helps tone your abdominal muscles. This makes it a dual-purpose exercise, benefiting both your core and lower body.
If you’re aiming for a stronger core without the need for crunches or sit-ups, incline walking can help. It provides a full-body workout that integrates core stability into a cardio session.
Simulates real-world terrain
Walking on an incline simulates the natural terrain you might encounter during outdoor hikes or walks. This prepares your body for real-world conditions, improving balance and coordination.
Training on inclines helps improve your ability to navigate hilly or uneven terrains in everyday life or during outdoor activities. It also enhances functional fitness, which is essential for maintaining independence as you age.
Incline walking can prepare you for outdoor adventures and daily activities that require balance and coordination. It makes your exercise routine more functional and applicable to real-world scenarios.
Enhances mental well-being
Like all forms of exercise, incline walking releases endorphins, the body’s natural feel-good chemicals. The added challenge of incline walking can also provide a sense of accomplishment and boost mental resilience.
According to mental health studies, regular exercise, including incline walking, can reduce symptoms of anxiety and depression. It provides a natural way to lift your mood and improve mental clarity.
If you’re looking for a natural mood booster, incline walking can be an effective tool. It combines physical activity with mental health benefits, making it a holistic approach to wellness.
How to get started
- Start slow: Begin with a gentle incline and gradually increase the slope as your fitness improves. This helps your body adapt without overexertion.
- Mix it up: Alternate between flat and incline walking to keep your workouts varied and engaging. This also prevents muscle strain from continuous incline walking.
- Use proper form: Keep your posture upright and avoid leaning forward. Engage your core and let your glutes and legs do the work.
- Hydrate and stretch: Drink plenty of water before and after your walk. Stretch your muscles, especially your calves and hamstrings, to prevent soreness and improve flexibility.
Incorporating incline walking into your routine
- Treadmill: Most modern treadmills offer adjustable incline settings, making it easy to incorporate incline walking into your indoor routine.
- Outdoor hills: Seek out hilly routes in your neighbourhood or local parks. This adds variety to your walks and makes the experience more enjoyable.
- Home solutions: If you don’t have access to a treadmill or hilly terrain, try stair climbing as a substitute. It provides similar benefits to incline walking.
Compiled by: Jade McGee
First published by Woman & home
