UBCNews - Business - Why Incline Walking Really Works: Home Treadmill Benefits Explored For Beginners

Episode Date: December 3, 2025

So, have you ever hopped on a treadmill, seen that incline button, and just... ignored it? Yeah, me too. But here's something wild - walking on even a slight incline can dramatically increase your calorie burn compared to walking flat. Today we're breaking down why incline walking might be the workout hack you've been missing. SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/

So, have you ever hopped on a treadmill, seen that incline button, and just ignored it? Yeah, me too. But here's something wild. Walking on even a slight incline can dramatically increase your calorie burn compared to walking flat. Today, we're breaking down why incline walking might be the workout hack you've been missing. Absolutely, and I think a lot of people underestimate it. There's this misconception that if you're not running yourself into the ground, it doesn't count as a real work. But incline walking, it's actually one of the most effective things you can do for your body,

especially at home. Right. So let's break down what's actually happening when you add that incline. What's going on with our muscles? Right. Well, when you walk uphill, you're activating way more muscle groups than on flat ground. We're talking glutes, quads, hamstrings, calves. Your entire posterior chain gets recruited. It's like strength training and cardio rolled into a lot. cardio rolled into one. And here's the thing. The higher the incline, the more those muscles have to

work. Interesting. And I've heard the calorie burn is pretty impressive too. Oh, definitely. At a 10% incline, you can burn about twice as many calories as walking the same distance on flat ground. The metabolic demand really ramps up as you increase that angle. That's a huge difference for the same amount of time invested. That's actually incredible. But what about the impact? on joints. I know a lot of people worry about knee pain or hip issues. That's one of the best parts, honestly. Incline walking is much gentler on your joints than running. It reduces the repetitive impact on your knees, hips, and ankles. Studies show it can even help relieve pressure from the knee by targeting those surrounding muscles, the quads, hamstrings, calves. It's

particularly beneficial for older adults, people recovering from knee surgeries, or anyone dealing with joint concerns. So we're getting strength, calorie burn, and joint protection. What about cardiovascular benefits? Walking on an incline elevates your heart rate significantly compared to flat walking. That means your heart is working harder, pumping more blood, which strengthens the heart muscle over time. You're building endurance, improving your cardiovascular conditioning, all while keeping things low impact. Actually, I remember when I first started doing incline walks. I was shocked at how winded I got at just a 5% grade. Really humbled me. Ha! Yeah. That incline button has a way of keeping us honest, doesn't it? Oh, for sure.

That cardiovascular conditioning really sets up our next piece, how beginners can safely build that same endurance with incline training. But first, a quick word from our sponsor. Looking to bring incline walking into your home routine, Soul Fitness builds durable, high-quality treadmills designed for walkers and runners of all levels. With up to 15 incline levels, powerful motors, and advanced cushion flex whisper deck technology that reduces joint impact compared to outdoor surfaces, sole treadmills help you customize your workout and protect your body. Learn what Soul Fitness can do for your fitness goals at SoulTreadmills.com.

Picking up on that cardiovascular endurance, how should someone who's new to this actually start? I mean, do you just crank it up to 15% on day one? Ah, no, definitely not. Beginners should start with a moderate incline, around 3% to 5%. That gives your body time to adapt without overwhelming your muscles or risking injury. You want to build that foundation first. Walk at that level for maybe two or three weeks, then gradually increase the injury. incline as you get stronger.

So the focus is on progression, not perfection from the start. Building gradually versus going all in right away. Exactly. And the beauty is you can see real progress pretty quickly once you commit to that gradual approach. Now let's talk about combining incline walking with other workouts. How do you fit it into a broader fitness routine? Great question. Incline walking pairs beautifully with strength training, running, or really

any primary movement. If you're training for a marathon, for example, incline walking makes a perfect active recovery day. You're still moving, still building cardiovascular fitness, but you're giving your joints a break from the pounding of running. So to everyone listening, have you thought about what you've already done this week? That's kind of the key, right? Right, exactly. You need to ask yourself, what's the load on my body? Am I also doing strength work? How am I balancing everything? If you've had a heavy week of high-impact workouts, maybe today's the day for an incline walk instead of a run. The real trick is listening to your body and adjusting accordingly. And if someone wants to do both in the same session?

You can absolutely do that. Start with incline walking as your warm-up, then transition into running for the main aerobic portion, finish with a cool-down walk on a low incline. That way, you're prepping your muscles, getting that full cardio benefit, and recovery. properly. It keeps things fresh and gives different muscle groups time to recover. What about intensity? Like, how do you know if you're pushing hard enough? Pay attention to your heart rate and your breathing. If you can still hold a conversation but you're definitely working, that's a good zone. As you increase the incline, you'll notice your effort ramping up. The metabolic cost increases substantially

with each degree of incline. A 5% grade increases it by more than 50% above flat. walking and at 10% it more than doubles. So even small adjustments make a big difference. Those numbers are wild. One more thing. Any tips for staying consistent? Find the workout you actually enjoy. If you love incline walking, you're going to stick with it. If you force yourself to run when you hate it, you won't. Consistency beats intensity every time and mix it up. Alternate between incline walking and other activities throughout the week to keep it interesting and balanced? That's such solid advice.

So whether you're just starting out or you're looking for a low-impact alternative to running, incline walking offers real benefits, more calories burned, stronger muscles, better heart health, and less stress on your joints, all from adjusting one simple setting on your treadmill. And the beauty is it's accessible to almost everyone.

You don't need to be an athlete. You just need to start where you are and build from there. Thanks so much for breaking this down with us today. This has been eye-opening. Maybe we can all step up. Literally! My pleasure.

Now get out there and give that incline button some longer.