Most treadmills come with an "incline" setting, but if you've been content just pushing the "Quick Start" button and doing your workout at a steady pace, you may have never made use of it. The incline function of your treadmill can help you to get a more efficient workout, so it's time to start experimenting.
Function
The incline feature of a treadmill raises the front of the belt at an incline. The machine measures this based on the grade -- a measurement that equals about 2 percent of an angle. On most machines, you can increase the grade in 0.5 intervals, up to a grade of 12. You can fluctuate the incline throughout the workout or choose a setting that will automatically change the grade for you.
Mimicking Outdoor Running
When you run outdoors, you face resistance from the wind, which makes your workout a bit more challenging. You also may experience slight rises and falls as a natural part of the land. On a treadmill, you have to create these challenges for yourself. A study published in a 1996 issue of the "Journal of Sports Sciences" found that setting the incline feature to a 1 percent grade mimics the wind resistance that you experience running outdoors. Further increasing it can mimic the ups and downs of hills.
Benefits
When you walk or run on an incline, you create a more challenging workout, burning more calories in the same amount of time. You also build the muscles in your legs. Incline training can help improve your speed on flat land if you're a competitive runner.
Features
One way to incorporate inclines into your workout is to do intervals -- alternate 2 minutes working out at a low incline with 2 minutes working out at a higher incline. Another way is to increase the incline at 0.5 intervals every minute or two until you reach the maximum setting. Exercise at the maximum setting for 5 minutes, then start gradually decreasing the incline.
Safety Tips
If using the incline function is a new experience, you may feel a bit unsteady at first. It's harder to work out at an incline, so you may want to decrease the speed a bit until you feel more comfortable. You can also hold onto the railings at first, though eventually let go to get the full benefits of your workout. Most treadmills have a clip that acts as a safety feature: you clip it onto your clothing, and if you should fall or get too far behind on the treadmill, it will immediately shut off the machine to avoid further harm.
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