Before last week, the highest incline I ever walked or ran on a treadmill at was a 5. Typically, I left it at a zero. Something came over me and I decided to push myself and see how high of an incline I could get the treadmill to without falling off. My answer was 15. I ran at a 15 incline! I didn’t run fast and I didn’t run far, but boy was I on a steep hill! I felt so good afterwards. Here are a few reasons why cardio at an incline is beneficial:
1) It burns more calories than flat running.
2) It helps prevent shin splints. I am prone to these. The incline takes some of the pressure off your shins that downhill or flat running tends to aggravate.
3) It increases your stamina and speed.
4) It strengthens your booty more effectively than flat cardio
Try this routine this weekend if you can carve out the time! (Remember to always modify to your comfort and fitness level)
Prefer an outdoor run? Find some hills and get going!
|
TIME
|
SPEED
|
INCLINE
|
|
0-3 minutes
|
4.0
|
0
|
|
3-4 minutes
|
5.0
|
0
|
|
4-5 minutes
|
5.0
|
15
|
|
5-6 minutes
|
6.0
|
0
|
|
6-7 minutes
|
5.0
|
15
|
|
7-8 minutes
|
5.0
|
10
|
|
8-8:30 minutes
|
7.0-8.0
|
5
|
|
8:30-9 minutes
|
8.0-10.0
|
0
|
|
9-10 minutes
|
5.0
|
0
|
|
10-11 minutes
|
6.0
|
0
|
|
11-12 minutes
|
5.0
|
15
|
|
12-13 minutes
|
5.0
|
10
|
|
13-14 minutes
|
7.0-8.0
|
5
|
|
14-15 minutes
|
8.0-10.0
|
0
|
|
15-16 minutes
|
5.0
|
5
|
|
16-17 minutes
|
5.0
|
0
|
|
17-20
|
3.0-4.0
|
0
|
AllMomDoes may provide information related to exercise, fitness, diet and nutrition and is intended for your personal use and informational purposes only. You should consult with a physician before beginning any exercise, fitness, diet or nutrition routine, especially if you are pregnant or have a pre-existing health condition. Nothing contained on AllMomDoes should be considered as medical advice or diagnosis. The use of AllMomDoes is solely at your own risk.
