Climbing uphill on a treadmill takes mental strength as well as physical. This is due to the increased effort you need to put forth. By using the incline feature, you not only increase your caloric expenditure, but you also work the muscles in your legs with more authority. The main muscles that feel this effect are the glutes, quadriceps and calves. Learn how to climb uphill to maximize your workouts.
Step 1
Execute a series of dynamic stretches before you get on the treadmill. Dynamic stretches are performed in motion and they acclimate your body to exercising movements that you will experience while on the treadmill. Do stretches that include reverse lunges, leg swings, knee highs, ankle bounces, alternating toe touches and arm crossovers.
Step 2
Start with a light warmup with the incline at zero. Step onto the treadmill and hit the "Start" button. Start walking as the belt starts to move. It only goes .5 mph when it first starts. Increase your speed to a point that you are walking briskly, then increase it until you are jogging lightly. Press the up arrow to increase your speed. Remain at this pace for five minutes. This will slowly raise your core body temperature and further loosen up your connective tissue.
Step 3
Increase your incline a few degrees. The incline adjustments usually run from zero to 10 on treadmills. Start out with a low incline to get yourself acclimated. Aim for 2 or 3, . Be aware that you are going to have to pick up your pace when you do this. Reduce your speed to a point that is comfortable if your pace is too fast. Remain at this pace for the duration of your workout.
Step 4
Exercise long enough to gain the best benefits. To lose weight, you need to do 60 to 90 minutes of cardio and to achieve health benefits you need to do 30 minutes according to the American College of Sports Medicine. Choose your time frame based on these parameters. If you exercise for the longer duration, reduce the incline every five to 10 minutes for two minutes to give yourself a slight rest.
Step 5
Perform sprint intervals with the incline turned up to challenge yourself. Stand on the sides of the belt and turn the incline up as high as it can go. Increase the speed to a moderate level and grasp the handrails with both hands. Lift your body in the air and lower yourself onto the belt. Go into a sprint as you release your hands from the handrails. Run for 20 to 30 seconds, grasp the handrails and lift yourself back off the belt. Take a rest that is twice as long as your sprint and repeat. Do eight to 12 sprints.
Tips and Warnings
- When adjusting your incline, look for the incline indicator on the console. In some cases, you will have numbers across the console that you can just hit and press "Enter." Use this option to quickly change your incline. When running uphill, pump your arms forcefully to help generate force. Keep your arms close to your body and look straight ahead when you are running. Every week that you train, increase the incline by .5 with your workouts. This will ensure that you make slow and steady progress.
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