When it comes to staying fit indoors, an incline treadmill workout is the way to go. Not only this type of workout is ideal for burning colossal amounts of calories, the incline workouts helps you simulate hill running without struggling to find a good hill to run on or be the victim of outside weather conditions.
In addition, the incline helps you build muscle mass (an effective way to strengthen your gluteal muscles and hamstrings), boosts cardiovascular power, prevents boredom, and grants you a great cardiovascular workout without having to increase speed.
Therefore, if you’re looking to incorporate incline treadmill workouts into your training program, here are some practical tips that can help.
What is Incline Training?
Treadmill incline training is the performance of movements using a surface with an incline. According to many studies, when running at incline, the body relies mainly on the stored fat as the main source of energy, thus leading to better weight loss results. Furthermore, incline training has been shown to increase oxygen delivery to the blood as well as boosting endurance and developing muscle mass in the low half of the body.
Nevertheless, incline workouts are not for the beginner. Therefore, if you’re a new comer to the treadmill, make sure first to get acquainted with the machine and build a basic cardiovascular power. Otherwise, expect premature fatigue, injuries and overtraining.
Incline Treadmill Workout Program
To get a clear idea on how to proceed with an incline workout, do the following:
- Start the exercise with a decent warm-up. Jog slowly (with no incline) for 5-7 minutes to get your blood flowing and legs loose and ready for the workout. Breathe deeply and visualize in your mind’s eye what you’re going to do.
- Start raising the incline by 2 percent increments until you’re at or near your max level of incline. Choose an incline and speed that are most suitable to your training goals and fitness levels. Find your sweet spot. With a conventional treadmill, this can be between 10 percent to 15 percent.
- Keep the incline for one full minute.
- Reduce the incline and speed gradually so you can jog slowly for recovery and rejuvenation.
- Repeat the cycle 7-8 times.
- End the workout with a cool down. Get rid of the incline and reduce your running pace into an effortless jog. Stretch afterwards.
The length and intensity of each interval is not written on stone. Feel free to adjust the training according to your own needs and aspirations. No suit fits all.
Incline Training Form
Proper form is critical when it comes to getting the most out of your treadmill workouts. A proper form helps you improve efficiency and ward off discomfort and injuries. Therefore, when doing an interval workout on the treadmill, make sure to do the following:
- Keep your body relaxed throughout the training session by taking deep breaths and releasing any build-up tension.
- On steep incline—those of 8 percent or more—make sure to lift your knees with every step you take.
- Avoid the bad habit of holding onto the hand rails. Doing so only contributes to bad form.
Here you have it! An incline treadmill workout is a great addition to your training program. Therefore, make sure to put into action what you’ve just learned as the speed of implementation is key to success.
About the Author: David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
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