An incline feature on a treadmill allows you to create more challenging workouts and simulate the intensity you would require for an outdoor run. The incline on most treadmills is adjustable in increments of 1 percent and typically reach as high as 10 percent. More advanced treadmills reach up to 40 percent inclines. Always consult your doctor before beginning any type of exercise regimen.
Workout Intensity
The incline mechanism on a treadmill simulates hills you would encounter when exercising outdoors. Walking or running at an incline increases the difficulty of your workout and forces larger leg muscles to work harder. When walking or running uphill, the hamstrings, quads, calves and glutes are all engaged more so than when walking on a flat treadmill setting. Walking at a 1 percent incline on a treadmill is approximately the same as walking on a flat surface outside. The incline compensates for the lack of wind resistance typically encountered outdoors.
Greater Inclines
Most treadmills with a power incline feature can be adjusted up to a 10 percent incline. Some treadmills can be adjusted up to 12, 15 and even 30 percent inclines. Naturally, the greater the incline during your workout, the more calories you burn. According to TreadmillReview.net, you burn up to 500 calories in 20 minutes when using a 30 percent incline. Even more challenging can be a workout on an incline treadmill that has a permanent incline setting and reaches up to a 40 percent grade.
Intervals
If you are a beginner to incline treadmill workouts, you can slowly incorporate inclines through interval training. Start by walking or running with the treadmill set to flat or 1 percent grade for three minutes, then increase the incline to a 5 percent grade for five minutes. Return to your starting incline for five minutes then increase again, this time to 7 percent. Continue this cycle until you max out at the treadmill's highest incline setting. This technique allows your body to become accustomed to inclines slowly and builds your endurance and stamina for more challenging future workouts.
Health
Using the incline on a treadmill can impact your bones, muscles and joints -- especially your knees and ankles. Running is a high-impact exercise that can be damaging. Incorporating lots of inclines only exacerbates the impact on your body. Ensure that you are healthy enough to perform intense incline workouts. If you feel discomfort at any point during your workout, stop immediately and allow your body to recover. If the discomfort becomes a reoccurring event, see your doctor.
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