For many people, the goals of weight loss, an increase in cardiovascular health and muscular fitness are of primary importance. Along with these goals however, you may find yourself not wanting to spend countless hours in the gym to achieve the results that you are striving for. If you find yourself in this category, introducing incline training, which involves raising and lowering the incline on a treadmill, into your workout regimen may just be the answer.
What is Incline Training?
Incline training is referred to as simulated hiking. It is the performance of movements using a surface with an incline. The idea of incline training is to get more workout benefits in half the time. Research by Free Motion Fitness has shown that, when performing walking or running at an incline, the body utilizes stored fat as fuel for a larger portion of the workout, resulting in weight loss. This research has also shown that incline training can aid in the increase in volume of oxygen delivered to the blood as well as increasing cardiovascular endurance in the lungs and strength endurance in the lower half of the body.
Beginning an Incline Workout Regimen
When considering starting any weight loss program, be sure to consult with your doctor to rule out any pre-existing health conditions that may affect your progress.The smart way to start an incline training regimen is to work on a treadmill with incline capabilities, especially if you are unsure of your current physical ability or have physical impairments. Treadmillbynet.com states that with incline training, the lower-impact workouts on a treadmill decrease the likelihood of injury or strain to knees, hips, back, and ankles. The goal for a beginner should be to work by increasing the incline every few minutes and then decreasing the incline back to the level and speed of the warm-up.
Time and Intensity
Incline training is considered a "quality over quantity" workout mode, meaning the quality of work performed trumps the length of time spent doing the work. So, monitoring intensity is a key component to keep in mind. Working at a moderate to challenging pace for 20 to 30 minutes is considered sufficient time to perform this type of workout. Over time, increasing the duration and intensity of the workload only further the development of strength gains and aid in weight loss.
Incline Training for the Beginner
Always make sure to begin with a warm-up. A warm-up involving brisk walking at a speed range of 2.5 to 4 mph for up to five minutes is a sufficient starting point. After five minutes, begin to raise the incline by 2 percent increments every few minutes until you are at or near the max level of incline. With a traditional treadmill, this can be between 12 percent to 15 percent. With an actual Incline Trainer Treadmill, this may be as high as 30 percent. You may then work your way back down by decreasing the incline every few minutes or simply bring the incline back to zero and resume brisk walking. Be sure to cool down and stretch upon completion of the workout. Modifications can be made throughout the course of the workout based on time and ability level.
Versatility in Incline Training
Incline training offers the versatility that you may need to achieve weight loss results. By starting with a treadmill incline workout and slowly conditioning the body to increased time and intensity, you can start to incorporate more advanced incline training by way of walking or running outdoors using areas with stairs and hills. Keeping your weight loss and overall fitness goals in mind when incorporating incline training can help you to choose what mode is most appropriate for those goals and most beneficial to your body.
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