Incline Treadmill Walking

ironchick22 · May 17, 2007

I see a lot of people walk on the treadmill on an incline for cardio...
what settings do you all use?

I usually go at about 8.5 incline, 4.3 MPH - no holding on to the rails
OR
15 incline, 4.0 MPH, but holding onto the front thing.

Is it better to do at less of an incline so that I can go faster and get more miles in and not have to hold on, or is the 15% incline optimal?

What settings does everyone else use?

And do you burn a lot more calories since it is at an incline, is that why this is so popular? Cuz I can usually only get like 2 miles in for 30 minutes of walking at an incline and I'm afraid that isn't "enough"- although it feels like much more than 2 miles!

oldfella · May 17, 2007

ironchick22 said:
I see a lot of people walk on the treadmill on an incline for cardio...
what settings do you all use?

I usually go at about 8.5 incline, 4.3 MPH - no holding on to the rails
OR
15 incline, 4.0 MPH, but holding onto the front thing.

Is it better to do at less of an incline so that I can go faster and get more miles in and not have to hold on, or is the 15% incline optimal?

What settings does everyone else use?

And do you burn a lot more calories since it is at an incline, is that why this is so popular? Cuz I can usually only get like 2 miles in for 30 minutes of walking at an incline and I'm afraid that isn't "enough"- although it feels like much more than 2 miles!

Incline walking will burn more cals. What is your Heartrate? Try to keep it at 80-85% of Max. or if you do not have a monitor. Adjust your pace so that when you are walking if someone were next to you, you can still converse with them but your breating will be labored. You should have to pause the conversation to get a couple of deep breaths. As for the amount of incline I usually opt for between 5-8.

sammarbella · May 17, 2007

I have one treadmill in my livingroom in front of the TV.

When i come back from work i do my cardio session before last meal and bedtime.

I do 5 min ramp up 30-35 high intensity:12% incline, 5km/h and 80% BPM (for me 150) and finally ramp down for 5 min.

I burn 500 calories doing this fast walk (powerwalking?).

Yes is walking but is HARD!

The high incline position makes you breath and the relatively slow pace (but not running) force to increase your steps, the legs weight seems to be doubled!

Another advantage (the main i think) is the low impact in joints caused by this cardio type cause you are not "jumping" (running), you have always one foot in contact with the soil.

If you go with incline be strict about your form and try to avoid a common mistake don't incline too much your upper body to the front...if not your lowback will suffer it.

If your goal is fatloss stay between 75-85% of your maximum BPM for 20-45 min., if you look for resistance stay under 75% (50-70 is fine) for +40 min and if your goal is POWER stay between 85-95% for less than 20 min.

P.S.:I think it's essential to track your BPM while doing cardio, the "feeling" is not a good clue to gauge it, spend a few bucks and buy a watch who did it...is a good investment in your body.

Just my 2 cents...

Max55 · May 17, 2007

Another thing about incline walking, it really works your calves. I had weak calves and after I started walking on an incline they just blew up.

NPCLight · May 17, 2007

I love powerwalking. When I am prepping I do either power incline walk for 40-50 min at a 15 degree incline 4.0 mph or eliptical for 35-40 min. I never have a problem with my legs thinning out no matter how much cardio I do. I just wished my upper body matched them.

I shoot for around 800-1000 calories during a cardio session.

Just make sure to trick some fat stores DONT do the same form of cardio, switch things up use different machines if you have the access.

BigWilly · May 17, 2007

If you walk hands free you will bring your heart rate up higher.

I usually go about 10% incline at 3.4 mph

BW

Big Danny · May 17, 2007

incline hands free, for an intense and relative short good aerobic session

db006 · May 17, 2007

BigWilly said:
If you walk hands free you will bring your heart rate up higher.

I usually go about 10% incline at 3.4 mph

BW

big willy hit it on the head. you dont need more than 3.5 speed. slow and steady wins the race. you can go up to 15% with the incline though. i usually walk on 12% and 3.1.

hiddenbelow · May 17, 2007

I do 3.2 mph at 2 incline not sure the percent on that. For 15,000 steps a day ends up being about 6.4 miles I think and I use 2 hours. "45 minute morning an hour and 75 before bed." If I play a round of golf on that day I only walk 13,500 on the treadmill. I normally walk 9-18 holes 3-6 days a week though. I like to keep my bpm at 115-135 for the entire duration.

DW

km2000 · May 17, 2007

i have never ever gauged my cardio off what the treadmil says, its b.s.

the only moniter on there that is worth a damn is the heart rate one... i would chack the heart rate and your breathing and perspiration to gauge your workout... never hold the handles or the top of the treadmill( this always makes me laugh when i hear a client say they are doing a incline of 12 at 5 mph but their holding onto the handles for dear life!)

the most productive way i have found to do cardio is wear a hoodie sweatshirt with the hood on and sweat, this creates a more thermogenic enviorment for the body... i am not a fan of the treadmill myself, my favs are the eliptical and stepmill....

ironchic you are trying to gain muscle right now, so i wouldnt really worry about working to hard on the treadmill especially if your a smaller gal (100lbs i think?)

hiddenbelow · May 17, 2007

km2000 said:
i have never ever gauged my cardio off what the treadmil says, its b.s.

the only moniter on there that is worth a damn is the heart rate one...

This might depend on the quality of treadmill...

I honestly don't even believe the heart rate monitor on there personally. I know however that if everyday I cover the same distance of steps the fluctuation is not going to be more than + - 200 steps. Thats good enough for me. I think however everyone will concur that the true goal is to find your optimal heart rate and get there and keep it there.

I know the fat comes off me so at then end of the day that is what matters. Even if the thing said I walked five steps at 500mph and I was dropping b/f who gives a damn cause I am getting closer to my goal.

DW

RicPhoenix · May 17, 2007

When I walk on the treadmill and dont hold on I get scared my mind is going to wander and I will fall off the back of the treadmill...LOL

(I saw it happen to this woman...she fell flat on her stomach and the treadmill spit her out the back

)

ALLEX · May 17, 2007

12%
3.2

oldfella · May 17, 2007

ALLEX said:
12%
3.2

Love the avatar ALLEX. She's a doll!!

MAINEVENT · May 17, 2007

km2000 said:
i have never ever gauged my cardio off what the treadmil says, its b.s.

the only moniter on there that is worth a damn is the heart rate one... i would chack the heart rate and your breathing and perspiration to gauge your workout... never hold the handles or the top of the treadmill( this always makes me laugh when i hear a client say they are doing a incline of 12 at 5 mph but their holding onto the handles for dear life!)

I agree to a point but think its best and try and use the same machine that way it is easier to progress and up the intensity as time goes on.

I usually start at 3% incline at 2.8 when i first start for a show and slowly progress up to 10% (no hands) at 3.2-3.5mph at my peak.