The incline feature on your treadmill can offer you a more effective workout with strength-building and fat-burning benefits. Most treadmills offer hill-climbing programs that automatically adjust the incline level at set intervals during your workout while allowing you to manually adjust the incline to your comfort level. How high you choose to set your incline is based on your fitness comfort level and workout goals.
Incline
The average treadmill at your gym inclines between 10 percent to 12 percent. However, treadmills that cost over $1,500 may incline between 15 percent to 30 percent, according to HealthGuidance.org. The incline feature is meant to mimic uphill climbing, so the higher you increase your incline, the more intense your workout. Each 1 percent incline on a treadmill requires you to use 4 percent more energy, according to DrMirkin.com.
Strength Building
The incline feature allows for a strength-building workout that focuses on multiple leg muscles. Walking and running at surface level mostly strengthens and tones lower leg muscles, but the incline feature improves muscle tone in your upper leg muscles as well as your gluteus maximus. According to Treadmill By Net, the incline also requires you to stretch your calves during your workout, which promotes long and lean calf muscles. Keep your abdominal muscles tight during your incline workout so you can increase the strengthening benefits to your core area as well.
Burning Calories
One pound of fat is equal to 3,500 calories. In order to lose weight, you must burn more calories than you consume. According to HealthGuidance.org, you can burn up to three times the amount of calories using the maximum incline on a treadmill compared to walking or running on a level surface. If you're using a treadmill with a 30 percent incline, you have the ability to burn 500 calories in 20 minutes, according to HealthGuidance.org.
Considerations
Jogging or walking uphill should be done at a steady pace to prevent injuries, so the same theory should be taken into consideration while using the incline on a treadmill. According to Treadmill By Net, you can increase the effectiveness of your incline workout by allowing your hands to swing freely; however, attach the treadmill's safety clip to your clothing so the treadmill will stop if you lose control. Listen to your body and ease your way into higher incline levels by starting at 1 percent and gradually increasing this amount until you can comfortably do the maximum level.
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