Walking might not sound like an exciting exercise that can be highly effective but the truth is that if you mix it with incline it can do wonders.
Treadmill on incline while walking is perfect for beginners easing into fitness, athletes looking to improve endurance, and anyone wanting a sustainable way to stay active. Plus, it’s a fun and low-risk way to challenge your body without the pounding impact of running. If you’re not using a treadmill’s incline feature yet, here’s why you should start.
1. Incline walking burns more calories
Walking on an incline significantly increases energy expenditure compared to walking on a flat surface, but what makes it even more effective is where those calories come from. Since incline walking is a steady, controlled movement, the body remains in an aerobic state, relying primarily on fat stores for energy.
In contrast, high-intensity activities like 5k running can push the body into an anaerobic state, where it prioritizes glycogen and even muscle proteins for fuel rather than fat. This means that while running may burn more calories overall, it doesn’t always lead to effective fat loss.
Incline walking, on the other hand, promotes consistent fat burning while reducing muscle breakdown, making it a sustainable choice for long-term weight management.
2. It builds stronger leg muscles
Incline walking is a natural resistance workout. The increased slope forces your quadriceps, hamstrings, glutes, and calves to activate more than they would on a flat treadmill, gradually building strength and endurance in your lower body.
3. The ideal cardio for beginners
For those new to cardio, incline walking offers an accessible yet effective workout. It provides the cardiovascular benefits of jogging without the strain, making it a sustainable way to build fitness over time.
Start your working out with incline walking if you’re new to cardio, and then incorporate treadmill running later.
4. Perfect low-impact steady-state cardio workout
Unlike high-impact workouts that put stress on your joints and can be exhausting, incline walking delivers consistent cardiovascular engagement while keeping movements controlled and joint-friendly. It’s an excellent option for long-duration training sessions that build endurance without breakdown.
5. Walking is easier on your joints
The smooth, repetitive motion of incline walking places significantly less stress on the knees, hips, and ankles compared to high-impact activities like running or jump rope. Since there’s no harsh pounding or sudden impact with each step, the risk of joint injuries is greatly reduced.
Unlike running, where every footstrike generates force that travels up through the joints, or jumping, which puts even greater pressure on them, incline walking allows for controlled movement with minimal strain. This makes it an ideal option for those recovering from injuries or anyone looking to stay active while protecting their joints.
6. It helps with the weight loss
By increasing calorie expenditure without excessive strain, incline walking creates a sustainable approach to weight loss. It keeps the metabolism active, encourages fat burn, and allows for longer workout durations compared to high-impact alternatives.
If you’re struggling with losing weight, think about finding a professional personal trainer who can create a personalized training program just for you and incorporate incline walking as one of your exercises.
7. It prevents injuries
Incline walking strengthens stabilizer muscles, reducing the risk of joint injuries common in high-impact activities like running. Unlike running, where each footstrike generates significant force on the knees, ankles, and hips—leading to issues like shin splints or runner’s knee—incline walking provides a gentler alternative.
The uphill motion activates the quadriceps, hamstrings, and glutes while minimizing joint stress, enhancing balance and movement efficiency. Additionally, it improves posture and flexibility, reinforcing the body’s natural mechanics to prevent strain.
Running, especially on hard surfaces or with poor form, can accelerate joint wear and tear, whereas incline walking offers a sustainable way to build endurance and strength without excessive impact.
8. You can improve endurance on a realistic terrain
Unlike flat treadmill walking, incline walking mimics real-life terrain. It’s a perfect tool for preparing your body for outdoor activities like hiking. It improves endurance in a way that translates directly to natural movement patterns.
9. You can have fun while doing it
Incline walking doesn’t have to be monotonous. With music, podcasts, or even reading something on your phone if your goal is to walk slower for a longer period of time.
Also, you can add slight variation in speed and incline to create a dynamic and engaging way to stay active. Of course, another way to have fun in the gym is to bring a friend or join a corporate training.
10. It increases activation of lower leg muscles
Incline walking increases the engagement of the lower leg muscles and this added activation not only strengthens the lower body but also improves ankle stability and overall walking mechanics.
One of the treadmill on incline benefits is the activation of the calves (gastrocnemius and soleus), tibialis anterior, and smaller stabilizer muscles in the foot and ankle.
- Calves (Gastrocnemius & Soleus) – these muscles are responsible for plantar flexion (pointing the toes downward). When walking on an incline, they work harder with each step to push the body forward and upward, leading to greater muscle engagement and endurance.
- Tibialis Anterior – located on the front of the lower leg, this muscle controls dorsiflexion (lifting the toes). Walking uphill forces it to work more to stabilize foot placement and prevent tripping, reducing the risk of shin splints.
- Peroneal Muscles & Foot Stabilizers – these smaller muscles on the sides of the lower leg and around the ankle improve balance and foot control. On an incline, they are constantly engaged to keep you stable, reducing the risk of rolling an ankle.
As you can see, treadmills on inclines come with a bunch of benefits. If you’re looking for a fun and effective way to stay fit, you should try it!
