Can an Adjustable Incline Treadmill Provide a More Effective Workout?​

How Does Adjusting the Incline of a Treadmill Impact Muscle Engagement?​

Adjusting the incline of a treadmill significantly changes the muscle groups engaged during a workout, making it more effective for building strength and endurance. When the treadmill is set to a flat surface, the primary muscles worked are the quadriceps (front of the thighs), hamstrings (back of the thighs), and calves. These muscles are responsible for propelling the body forward with each step. However, when the incline is increased, additional muscle groups are activated to overcome the upward resistance. The glutes (buttocks) and hip flexors become more engaged, as they are needed to lift the body up the incline with each stride. For example, at a 10% incline, the glutes contract more forcefully to push the body upward, while the hip flexors stretch and contract to lift the legs higher—muscle engagement that is minimal on a flat treadmill.​

The core muscles (including the abdominals, lower back, and obliques) also play a more significant role when the incline is adjusted. To maintain balance and proper posture while walking or running uphill, the core muscles must stabilize the torso. This constant stabilization helps to strengthen the core over time, which is beneficial for overall posture and reducing the risk of back pain. Additionally, the calves (gastrocnemius and soleus) experience increased tension on an incline. As the foot lands on the treadmill belt, the calves must work harder to push the heel off the surface and propel the body upward, leading to greater muscle activation and growth compared to flat treadmill workouts.​

Research has shown that incline treadmill workouts can increase muscle activation by up to 30% compared to flat workouts. A study published in the Journal of Strength and Conditioning Research found that walking at a 15% incline increased glute activation by 63% and hamstring activation by 25% compared to walking on a flat surface at the same speed. This increased muscle engagement not only helps to build strength in these muscle groups but also contributes to a higher calorie burn during the workout.​

How Does Incline Training on a Treadmill Boost Calorie Burn and Cardiovascular Fitness?​

Incline training on a treadmill is highly effective for increasing calorie burn and improving cardiovascular fitness. When you walk or run on an incline, your body has to work harder to move against gravity, which requires more energy (calories) to be expended. The higher the incline, the greater the energy demand. For example, a 155 - pound person walking at 3.5 mph on a flat treadmill burns approximately 260 calories per hour. When the incline is increased to 5%, the calorie burn jumps to around 360 calories per hour, and at a 10% incline, it reaches nearly 460 calories per hour. This significant increase in calorie burn makes incline treadmill workouts an excellent choice for weight loss or weight management goals.​

In terms of cardiovascular fitness, incline training challenges the heart and lungs more than flat training. To meet the increased energy demands of uphill exercise, the heart must pump more blood to the working muscles, and the lungs must take in more oxygen. This increased workload strengthens the heart muscle over time, leading to improvements in cardiac output (the amount of blood pumped by the heart per minute) and VO2 max (the maximum amount of oxygen the body can use during exercise). A higher VO2 max indicates better cardiovascular fitness and is associated with a lower risk of heart disease, high blood pressure, and other chronic conditions.​

A study conducted by the American Council on Exercise (ACE) found that participants who completed a 20 - minute incline treadmill workout (alternating between 5% and 10% incline) had a 15% higher VO2 max after 8 weeks compared to those who completed a flat treadmill workout of the same duration and speed. Additionally, the incline group showed greater improvements in resting heart rate—another indicator of cardiovascular health—with their resting heart rate decreasing by an average of 8 beats per minute over the 8 - week period.​

What Types of Workouts Can Be Customized With an Adjustable Incline Treadmill to Enhance Effectiveness?​

An adjustable incline treadmill allows for a wide range of customized workouts, each designed to target specific fitness goals and enhance overall effectiveness. One popular workout is the steady - state incline walk or run. This involves setting the treadmill to a moderate incline (5% - 10%) and maintaining a consistent speed for 30 - 60 minutes. This workout is ideal for building endurance and burning a steady stream of calories. It is low - impact compared to running on a flat surface, making it suitable for individuals with joint issues or those new to treadmill training. For example, a beginner might start with a 30 - minute walk at 3 mph and 5% incline, gradually increasing the incline or speed as their fitness level improves.​

Interval training with incline adjustments is another highly effective workout. This involves alternating between short bursts of high - intensity exercise (high incline or speed) and periods of low - intensity recovery. For example, a typical interval workout could be: 1 minute of running at 8 mph and 12% incline, followed by 2 minutes of walking at 3 mph and 2% incline, repeated for 20 - 30 minutes. Interval training with incline not only increases calorie burn during the workout but also triggers the afterburn effect (excess post - exercise oxygen consumption, or EPOC). This means that the body continues to burn calories at an elevated rate for several hours after the workout, as it works to restore oxygen levels and repair muscle tissue. Research has shown that interval training on an incline can increase EPOC by up to 20% compared to steady - state workouts.​

Incline hill repeats are a great workout for building strength and power. This involves setting the treadmill to a steep incline (10% - 15%) and walking or running up the "hill" for a short distance (e.g., 200 - 400 meters), then recovering by walking down (lowering the incline to 0% - 2%) for the same distance. Repeating this 8 - 12 times helps to build strength in the legs, glutes, and core, as well as improve running form and efficiency. Hill repeats are commonly used by runners training for races with hilly terrain, as they prepare the body to handle the physical demands of uphill running.​

For those looking to improve walking form and posture, a slow incline walk is beneficial. Setting the treadmill to a steep incline (15% - 20%) and walking at a slow speed (2 - 2.5 mph) forces the body to maintain an upright posture, with the chest lifted and shoulders back. This helps to correct poor walking habits (such as slouching) and strengthens the muscles responsible for good posture. It also provides a gentle stretch to the hip flexors and calves, which can become tight from sitting for long periods.