Walking with incline on treadmill

I walk 5X a week for 30 minutes at a 10% grade at a speed of 3.2-3.5. I do occasionally have to hold on, but I try to keep upright as much as possible. I've definitely noticed a change in my legs, butt, and hips. It's a great work out!

So glad I read this thread! I have been holding on like a fool. haha. I know I am not a foo, but thinking about it now, of course it seems obvious the correct and most effective way is to not hold on. Now I know. I alternate between running/jogging and walking at an incline. Thanks for all the advice.

...People who walk at high speeds and high inclines, but have to hold on for dear life, not only have bad biomechanics, but are only burning a fraction of the calories they think they are...

It drives me nuts when I see people doing this. And I see it ALL THE TIME. It always seems like such a waste to me.

I do a treadmill workout where I vary the incline and not the speed. I walk between 4.1 and 4.3 mph and change up the incline every few minutes. So, I will do 1-2 minutes at 1 (or 2 or 3) and then 1-2 minutes at 6 (or 7 or 8) etc. Im always dripping with sweat at the end. I do 3-3.25 miles (takes about 43-45 minutes) and my treadmill says Ive burned 500 calories, though I think it's probably closer to 300-350.

You can also do a sort of HIIT on the treadmill by doing a slow speed and low incline for a minute and then a higher speed and incline for a minute. Just alternate for 30 minutes or so and make sure you up the incline as well as the speed.

If you have to hold the handrail, then I think you are probably trying to perform at a higher level than you are ready for. Lower the incline a bit, and/or your speed, and work your way up to it.

Hi. I'm a little confused about the incline on the treadmill. If the incline on the treadmill reads 5, does that mean it's at 5%? Cause going steeper than 5 makes my lower back hurt

Also, after walking for 1 hour at 3.5-3.8 on that incline, my HRM said I burnt 912 calories! Is it crazy? Or is that actually possible?

Not at that worklaod.

Even if you kept it at 3.8 mph and 5% hill the entire hour, and you did not hold on to the hanrails, you would have to weigh over 360 lbs to burn 912 calories in an hour at that workload. I think your HRM is out of whack.

Hi. I was wondering if I'm burning more because I'm out of shape (working on it though). I read this in another forum:
"....if you were to do the same work with an out of shape person and a fit person with the same stats, the out of shape person would burn more."

Is this true? It kinda makes sense. What seems like a very light work out for most, was actually a heck of a work out for me.

I have a tendency to trust my HRM calories burned. I eat back my calories and have had results trusting those numbers. Honestly I think you should trust it. My hubby weighs 50 lbs more than I do, (plus he's a male lol) and when we do the same workout he burns WAY more calories than I do. When we walk for an hour on the street, I'll burn 400 calories to his 700. I think you should trust your HRM.

I walk with incline maxed at 15, speed 2.6 and burns over 1100 per 65minutes, and then will do 65min on the elliptical.....which burns over 1000...........not sure exacly how much i'm burning but i'm drenched in sweat and I feel it in my legs lol.......the treadmill workout hurts more than the ellipical.........I do this 5 or 6 times a week.

I never walk unless there is incline. Otherwise, I do my best to run. I usually start with incline all the way up and gradually lower it, while increasing the speed at the same time.

brlandr1 wrote: »

Question:
Will walking for a minimum of 60 minutes at an incline of (7.0) 7% with a speed of 3.5 or higher be effective for weight loss and the loss of inches?
additional info: this of course is being combined with controlled eating, low carb-high protein way of life. *Also I cannot run or use the elliptical as of now due to a recent surgery. I have only been cleared for treadmill use and extremely light weights (10-15 pounds.nothing higher).
Any advice or success stories welcomed and appreciated!!!!

Yes, it’s one of the best exercise routines you’ll ever do! I am a 55 year old male who has been using the treadmill for 25+ years. I am on no medication, have a resting heart rate in the 50s, very little belly fat and can keep up with most 20 somethings so, yes, the treadmill can be one of your best friends. Not only is a good for you physically, but it will help you immensely, mentally, because it is “your time” and you can play your favorite music and think about the things that are important to you while on the machine. My workout is 45-60 minutes at variable speeds between 4.0 and 4.5 mph at 10-15% incline. I do 2-3 intervals of 3.3 MPH at 3% for one minute in this set. I recently stopped, but when I was younger I would throw in 2 to 3 intervals of a quick sprint at 8.0 at 3% to keep the target heart rate up. On the steep inclines (over 10) I hold onto the top hand rails lightly and try to utilize most of my body (core and legs) to maintain the speed. Contrary to many beliefs of members on this site, holding onto the handle still gives me an extremely intense workout and I am drenched in sweat and my heart rate is above my target rate for most of the work out. Also, along with this work out, I try to get at least 15 to 30 minutes of weight training on different body parts each day to maintain my muscle mass. And, most importantly, I eat healthy - limiting my meat intake to fish and chicken breast and plenty of legumes, beans, fibers and salads (steel cut oatmeal for breakfast). I know that many of the experts will find plenty of flaws in my routine, however, it has helped me maintain my 30-year-old body into my 50s!