speed or incline

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seniorbug2003
seniorbug2003 Posts: 67 Member
in Fitness and Exercise
I am new to the treadmill. I have been able to do 20 minutes a day on a regular bases. I am now looking for a challenge.
Do I increase my speed or do I increase the incline. The calories but really is not import, it would be nice. Which one is best for the overall fitness?
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Replies

  • scottb81
    scottb81 Posts: 2,538 Member
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    Both are good for different reasons. Sometimes increase the speed to increase your stamina. Other times increase the incline to increase leg strength. SOometimes just keep the incline at 0 and run easy for general aerobic adaptations.
  • grina008
    grina008 Posts: 3
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    I think incline is better than the speed because your working harder to get up the hills watch you burn more calories
  • Kimbee1974
    Kimbee1974 Posts: 6
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    Training on an incline will also help increase your speed on flat ground.
  • BlueBombers
    BlueBombers Posts: 4,065 Member
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    I have always heard that adding an incline whether walking or running helps with weight loss as well it helps tone your legs as it adds more resistance.

    That is how I started with my treadmill, a brisk walk on a slight incline. As I got stronger I slowly increased BOTH my speed and incline. I got horrible shin splints at the beginning because I pushed myself too hard too fast so be careful and start off slow!

    Now I do a high-intensity treadmill workout which is a mix of walking and sprinting. I now go to about a 4 or 5 incline when I power walk and I lower it to a 1 incline when I run/sprint as it is just too hard on my knees.

    The beauty of a treadmill is you have so many options with the speed and incline so mix it up a bit everyday!
  • Whiskybelly
    Whiskybelly Posts: 197 Member
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    I like to find a good rhythm, and increase the incline every couple of weeks. Best of both worlds!
  • RockinTerri
    RockinTerri Posts: 499 Member
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    I've heard that incline is more effective than flat ground at higher speeds, but I think it's really your preference. Either way you'll get a good workout!
  • Lili0817
    Lili0817 Posts: 109 Member
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    I would do both! Sprints are the BEST one can do, so go as fast as you can and add some incline.
  • BL_Coleman
    BL_Coleman Posts: 324 Member
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    I do 45 min 3x a week an incline of 12.5-14 ( I up it every 10 min during the workout by .5) That still kicks my butt afer 45 min, but now I go do crunches when before I could barely hoble off the treadmill...
  • hoopsterdad
    hoopsterdad Posts: 9 Member
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    I've read that somehow treadmills are actually calibrated at a bit of a decline and as such they suggested that flat is about 1.5. I agree that the best workout seems to be a nice combo of speed and incline. Maybe give intervals a try. 2 minutes at a high speed and then back it off for a bit of a recovery.
  • sasers
    sasers Posts: 146 Member
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    I do both...but more incline vs speed. Be careful though if you have trouble with your knees. I am up to 6% incline but have knee aches lately. When I backed off on the incline to 4 %, the pain went away. I hope to work my way back up to 6%. My max speed for now is only 3.2 but I hope to increase that soon.
  • raingirl21
    raingirl21 Posts: 167 Member
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    My trainer recommends intervals, high speed at 0 incline for 5 minutes, then lower speed at 12 incline for five minutes. Just go back and forth. Your body won't get used to it that way.
  • SaraA07
    SaraA07 Posts: 43
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    I love putting the incline up to 8 on the tredmill and then I walk at a brisk pace for 5 minutes then run for 1 minute. I keep alternating between the two untill I'm done with however long I wated to do cardio for.
  • grassette
    grassette Posts: 976 Member
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    Right now, I am doing an automated incline pattern (rolling hills) that raises and lowers the incline while getting me up to a steady 4.5 km/hr., with warm up and cool down that start and end at about 2.5 km/hr. The incline goes up to a five, then down, and up to a six. This is my max, and I wear elastic knee guards because my knees have been complaining, and they have been known to fall out of joint. Doing an hour a day.
  • lisalsd1
    lisalsd1 Posts: 1,520 Member
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    Does the treadmill have those pre-set workouts? My husband likes the weight loss option on ours...it mixes up both speed and incline. I prefer speed to incline; when I increase my incline above 3, I have pelvic joint pain.
  • BL_Coleman
    BL_Coleman Posts: 324 Member
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    My trainer recommends intervals, high speed at 0 incline for 5 minutes, then lower speed at 12 incline for five minutes. Just go back and forth. Your body won't get used to it that way.

    I will have to do this....Can you make the treadmill do it automatically?
  • missADS1981
    missADS1981 Posts: 364 Member
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    it depends on your goals:

    looking to drop body fat? HIIT at a medium incline
    looking to increase stamina/endurance? low incline moderate speed
    looking to tone legs, not lose gains/muscle, work your butt? highest incline, slower speed
  • DavPul
    DavPul Posts: 61,406 Member
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    if i was doing 20 mins a day on the treadmill (God forbid) my first goal would be to double my workout time.
  • DavPul
    DavPul Posts: 61,406 Member
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    ....

    double post
  • 1capybara
    1capybara Posts: 162 Member
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    i tried incline yesterday for the first time, I gradually went up to the maximum of 15 (degrees or percent? which is it?)
    and WOW! did it wear me out and send my pulse alot higher than staying flat.
    :smile: but that was only a test, today im gonna try more moderate inclines like half that (7.5%)
  • MrsFowler1069
    MrsFowler1069 Posts: 657 Member
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    i tried incline yesterday for the first time, I gradually went up to the maximum of 15 (degrees or percent? which is it?)
    and WOW! did it wear me out and send my pulse alot higher than staying flat.
    :smile: but that was only a test, today im gonna try more moderate inclines like half that (7.5%)

    I hope it goes well for you. Congratulations on trying something new. You have a great smile! Keep it up.

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