The Power of Adding Incline - More Calories Burned

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  • Asavitzk
    Asavitzk Posts: 66
    Not a stupid question at all. I was going to point this out as well - verify what the numbers on your particular treadmill actually mean! *Usually* the speed is in MPH but most "home gym treadmills" use some arbitrary incline number that has nothing to do with a true degree incline. The "15" setting on my home treadmill isn't even as high as the 5% incline at my gym.

    And as the OP and others have said, incline does SO much for your heartrate which is the key to burning calories. One of my standard quick cardio workouts is 2 minutes at 5MPH at 5% incline, 2 minutes of jogging/running at 3% incline, 2 minutes of hiking around 3.5MPH at 12-14% incline, and then just repeat the cycle a few times.
    stupid question: does an incline of 2.0 = 2% incline?? not sure how this works... normally i start at 3.0 and work my way up but still unsure of what exactly the 3.0 stands for
  • Bella1273
    Bella1273 Posts: 2
    I've been inclining on the treadmill on and off for about seven years. I first started inclining after my last child was born and I had gained a serious amount of weight having children. In four months I went from a size 10 to a size 0. Here's how I did it. Five days a week at the gym. Mon, Wed, Fri treadmill. Tues and Thurs machines. I don't like to run so I walked at an incline on the treadmill. I started at around 10% for a few weeks changing my speed to match whatever song I was listening to at the time. After a few weeks I went to 12%. I stayed at 12% for a couple months then slowly starting going up to 15%. I remained at 15% and continued changing my speed from 1.7 up to 2.8 max. I have a couple key points I want to share with you that I've learned along the way. First, as everyone else has said you cannot hold on. Second, to be able to not hold on you have to work out your leg muscles either with HIIT, machines, or Pilates on your off days. Building up your leg muscles not only will help with your calorie burn but will allow you to balance yourself while your inclining. Third, your cardio sessions need to last around hour to an hour and a half. Slow, long, and balanced wins the race! I burned around 700 to 1000 calories a session on the treadmill doing this. I also watched my diet intently but never deprived myself of any food. I limited my caloric intake to around 700 calories a day, once a week did a fast, and never ate after 7pm. I now have just started back on the treadmill after a long break and already can tell a difference. I've done every workout imaginable and nothing has been better than inclining!
  • lithezebra
    lithezebra Posts: 3,670 Member
    It works outdoors too!
  • randomtai
    randomtai Posts: 9,003 Member
    Holding on the treadmill negates the benefits of the treadmill??? Now I heard everything on MFP. :huh: :noway:
  • jim9097
    jim9097 Posts: 341 Member
    stupid question: does an incline of 2.0 = 2% incline?? not sure how this works... normally i start at 3.0 and work my way up but still unsure of what exactly the 3.0 stands for

    Just in case you didn't get your answer...Yes
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
    I skimmed through responses so I may have missed it if someone has mentioned this but just to add incline also engages the abs and glutes more! :wink:
  • FearAnLoathingJ
    FearAnLoathingJ Posts: 337 Member
    Holding on the treadmill negates the benefits of the treadmill??? Now I heard everything on MFP. :huh: :noway:

    it negates the benefits of using the incline,when you are not holding on to the handrails on an incline you lean forward,when you hold on you keep your posture straight which is the same as walking on it flat.
  • randomtai
    randomtai Posts: 9,003 Member
    Holding on the treadmill negates the benefits of the treadmill??? Now I heard everything on MFP. :huh: :noway:

    it negates the benefits of using the incline,when you are not holding on to the handrails on an incline you lean forward,when you hold on you keep your posture straight which is the same as walking on it flat.

    Wrong.... I do a big incline and hold on and feel more benefits than if it were flat.
  • lstroth1
    lstroth1 Posts: 80 Member
    I enjoy using the incline function on my treadmill too. (but at lower levels usually alternating between 3 and 6%). One thing to note, if you have back issues using inclines can aggravate that. (Info from Dr when discussing using the treadmill.) The lower inclines shouldn't be too much of a problem. Personally I think if a person starts with using some of the lower inclines and builds up the core muscles they should be able to safely go higher as time goes on.
  • sabified
    sabified Posts: 1,035 Member
    great reminder :) Thanks :)
  • LovelyVegetarian
    LovelyVegetarian Posts: 117 Member
    Uuuugh, I detest the incline. I totally get it and it make sense but while I can run no problem for 30 mins and run at 5.0 speed or 5.5, I caNOT handle an incline. It just kills me. I love to run and do 4 to 5 times a week but I'm a flat treadmill kinda girl.
  • earvizu92
    earvizu92 Posts: 320 Member
    Thanks for sharing!! I love my incline!:wink:
  • LovelyVegetarian
    LovelyVegetarian Posts: 117 Member
    If you are eating 700 cals a day and burning 700 to 1000 cals a day....well of course you're going to lose weight. This is not healthy I'm sorry. I don't like to be negative on the boards and I am a fan of 'whatever works' but seriously, no wonder you dropped so many sizes in 4 months. Also 1.5 hours cardio? Yea no thanks.


    I've been inclining on the treadmill on and off for about seven years. I first started inclining after my last child was born and I had gained a serious amount of weight having children. In four months I went from a size 10 to a size 0. Here's how I did it. Five days a week at the gym. Mon, Wed, Fri treadmill. Tues and Thurs machines. I don't like to run so I walked at an incline on the treadmill. I started at around 10% for a few weeks changing my speed to match whatever song I was listening to at the time. After a few weeks I went to 12%. I stayed at 12% for a couple months then slowly starting going up to 15%. I remained at 15% and continued changing my speed from 1.7 up to 2.8 max. I have a couple key points I want to share with you that I've learned along the way. First, as everyone else has said you cannot hold on. Second, to be able to not hold on you have to work out your leg muscles either with HIIT, machines, or Pilates on your off days. Building up your leg muscles not only will help with your calorie burn but will allow you to balance yourself while your inclining. Third, your cardio sessions need to last around hour to an hour and a half. Slow, long, and balanced wins the race! I burned around 700 to 1000 calories a session on the treadmill doing this. I also watched my diet intently but never deprived myself of any food. I limited my caloric intake to around 700 calories a day, once a week did a fast, and never ate after 7pm. I now have just started back on the treadmill after a long break and already can tell a difference. I've done every workout imaginable and nothing has been better than inclining!
  • sueclare38
    sueclare38 Posts: 125
    I always use the highest incline and fast walking speed because I have bad knees. I also always hold on, I am however totally upright not leaning back, the only reason I hold on is because sometimes my knees just give out and go from under me, when this happens I'd much prefer to holding onto something, don't have a death grip either. I was once walking slowly downstairs holding the the baby when one of my knees gave out, scared the life out of me.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Holding on the treadmill negates the benefits of the treadmill??? Now I heard everything on MFP. :huh: :noway:

    it negates the benefits of using the incline,when you are not holding on to the handrails on an incline you lean forward,when you hold on you keep your posture straight which is the same as walking on it flat.

    Wrong.... I do a big incline and hold on and feel more benefits than if it were flat.

    Holding on causes changes in your gait and posture, and reduces the number of calories you burn, compared to what you would burn if you weren't holding on. That doesn't mean you aren't burning more than you would on the flat, or that you shouldn't bother if you need to hold on. People with balance issues need to hold on for safety reasons. But if you can use a treadmill without holding on, or you could if you reduced the incline, it's a better use of your time to do so. Otherwise, carry on, and congratulations for exercising.
  • lithezebra
    lithezebra Posts: 3,670 Member
    If you are eating 700 cals a day and burning 700 to 1000 cals a day....well of course you're going to lose weight. This is not healthy I'm sorry. I don't like to be negative on the boards and I am a fan of 'whatever works' but seriously, no wonder you dropped so many sizes in 4 months. Also 1.5 hours cardio? Yea no thanks.


    I've been inclining on the treadmill on and off for about seven years. I first started inclining after my last child was born and I had gained a serious amount of weight having children. In four months I went from a size 10 to a size 0. Here's how I did it. Five days a week at the gym. Mon, Wed, Fri treadmill. Tues and Thurs machines. I don't like to run so I walked at an incline on the treadmill. I started at around 10% for a few weeks changing my speed to match whatever song I was listening to at the time. After a few weeks I went to 12%. I stayed at 12% for a couple months then slowly starting going up to 15%. I remained at 15% and continued changing my speed from 1.7 up to 2.8 max. I have a couple key points I want to share with you that I've learned along the way. First, as everyone else has said you cannot hold on. Second, to be able to not hold on you have to work out your leg muscles either with HIIT, machines, or Pilates on your off days. Building up your leg muscles not only will help with your calorie burn but will allow you to balance yourself while your inclining. Third, your cardio sessions need to last around hour to an hour and a half. Slow, long, and balanced wins the race! I burned around 700 to 1000 calories a session on the treadmill doing this. I also watched my diet intently but never deprived myself of any food. I limited my caloric intake to around 700 calories a day, once a week did a fast, and never ate after 7pm. I now have just started back on the treadmill after a long break and already can tell a difference. I've done every workout imaginable and nothing has been better than inclining!

    If you your doctor approves, and you're able to stick with it, a huge loss at the beginning probably isn't the worst thing ever. Some people have a lot of energy reserve to work off. Weight loss slows down a lot when you only have a little bit to lose. Just be ready to start eating at a smaller deficit at some point in your weight loss process. Being too tired to exercise is a sign that it's time to reassess that deficit.

    P.S. An hour or more of cardio is exactly what is recommended for weight loss. Kudos to you for having the tenacity.
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