Incline Treadmill

Exercise / Glutes, Hamstrings, Quadriceps

How To Perform The Incline Treadmill

Performing the incline treadmill is the same as the conventional treadmill, but with an inclined track. The level of inclination varies of course and with this comes the level of intensity.

You will want to be positioned in the centre of the track when you start to incline it. The important thing to remember when inclining the treadmill is the almost certainty that you will want to go backwards. Especially when you start to tire.

The speed at which you choose to perform the incline treadmill is up to you (or up to the workout you are following). You can walk, power walk or run.

If you have never inclined the treadmill before, then it is a good idea to start with a low inclination so you get a feel for it. The handles are there for a reason, so don’t be afraid to use them for support (not assistance).

What not to do with this exercise:

  • Take your focus off what you are doing by looking around
  • Make regular checks as to your position on the track

This particular exercise does increase your heart rate quicker than the flat treadmill (even by walking). The effort required is more substantial than its counterpart, so more calories can be burned in a shorter time. Try this exercise on for size!

CAUTION: Pay attention to your position on the track and do not distract yourself by looking around

Exercise Tips

  • Get some heart racing music going while you exercise
  • Ensure you have your water or towel close by
  • Use the handles for support and not assistance
  • Try not to talk to anyone (you need your lungs to be strong)
  • Remember what your goals are when it starts to get tough
  • Record and track your progress

Exercise Variations

  1. Variation 1: HIIT Training. This is a difficult variation as it requires you to perform the exercise in short bursts. A typical example of this would be walk for 20 seconds, then sprint for 30 seconds, then walk for 20 seconds…and repeat as required. A very powerful way to increase your calorie burning capabilities during the exercise, but not to be taken lightly.
  2. Variation 2: Alternate Your Inclination: With this variation it would mean starting out with a flat treadmill the increasing and decreasing your inclination. So you would start flat, the you would increase to 20 degrees, 30 degrees, 45 degrees and back down. The time per inclination would be specific to your requirements. Have a play with this variation and see what works for you.