Dominic Stone
Walking on an incline is a great way to boost your exercise intensity and burn more calories. It increases your heart rate and activates more muscle groups than walking on a flat surface. The higher the incline, the more challenging the workout, with steeper inclines leading to increased muscle activation and calorie burn. However, it's important to note that walking on a steep incline may not be suitable for everyone, especially those with joint or back issues.
| Characteristics | Values |
|---|---|
| Calorie burn | Increases with incline |
| Heart rate | Increases with incline |
| Muscle activation | Increases with incline |
| Muscle groups | Glutes, hamstrings, calves, quads, tibialis anterior, peroneals, gastrocnemius, soleus, vastus lateralis |
| Muscle soreness | May increase with incline |
| Muscle growth | Increases with incline |
| Joint impact | Lower than running |
| Weight loss | Aids weight loss |
| Bone density | Increases with incline |
| Rehabilitation | Recommended for knee rehabilitation |
| Safety | Generally safe |
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What You'll Learn
How does incline walking compare to flat jogging?
Incline walking and flat jogging are both great forms of cardiovascular exercise, but they have distinct differences and benefits.
Incline walking is a low-impact exercise that can be easier on the joints than flat jogging, which is a high-impact activity. The impact of jogging increases the stress on bones, joints, tendons, and ligaments, which can lead to a higher risk of injury. However, jogging can help increase bone density, which is a benefit for overall health.
Incline walking can be a more intense workout than flat jogging, as it requires more energy and can elevate the heart rate more. It is a form of resistance training, as you are contending against the force of gravity. The higher the incline, the more muscle-building stimulus and potential for strength gains. A higher incline also increases the metabolic cost of the exercise, meaning you burn more calories. For example, a 155-pound person walking at 3.5 mph on a flat surface for an hour will burn around 267 calories, but if they walk at the same speed on an incline, they could burn up to 422 calories. A study by Syracuse University found that runners burn about twice as many calories as walkers on the same incline, but that walking on a high incline can burn the same amount of calories as jogging on a flat surface.
Incline walking works the hamstrings, glutes, calves, hips, core, and back more than flat jogging. It also activates the posterior chain muscles, which can help prevent injuries, improve posture, and boost athletic performance.
However, incline walking may not be suitable for everyone. It can increase low back pain in people with existing back issues. It is important to consider your fitness goals and needs when choosing between incline walking and flat jogging. Both exercises have cardiovascular benefits and can contribute to heart health.
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What are the health benefits?
Walking on an incline has many health benefits. Firstly, it increases muscle activation in the hamstrings, glutes, calves, and quads, which can lead to improved strength and endurance. This increased muscle activation also results in a higher metabolic cost, meaning more calories burned, which can contribute to weight loss.
Incline walking also increases your heart rate more than walking on a flat surface, providing a great cardiovascular workout without putting excessive pressure on your joints. This increase in heart rate can lead to improved cardiovascular conditioning and overall cardiovascular health.
Incline walking can be a good option for those who are unable to run due to injury or fitness level, as it provides a challenging workout with similar benefits to running. It is also beneficial for those with joint issues, especially in the knees and ankles, as it is a low-impact exercise.
For those looking to build muscle, incline walking can facilitate muscle growth, particularly in the major muscle groups of the trunk and legs. This can lead to increased stability and a reduced risk of injuries in day-to-day life.
Overall, incline walking is a safe and effective way to boost the intensity of your workout and improve your overall health.
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Does it help with weight loss?
Incline walking can help with weight loss. Walking on an incline increases your heart rate more than walking on a level surface, which means more calories burned. A higher incline also puts more stress on your hips and lower back, which can help with building muscle and weight loss.
The number of calories burned while exercising depends on various factors, including weight, workout duration, genetics, size, and build. For example, a 155-pound person walking at 3.5 mph on a flat surface for an hour can burn approximately 267 calories. If they walk at the same speed but on an incline, they could burn up to 422 calories.
Incline walking is a great alternative for those who are unable to run due to injury or fitness level, or simply do not like running. It is also a good option for older adults or people with joint problems who want to minimize the impact of exercise on their joints.
Incline walking can also help strengthen the muscles around the knee joints, which is beneficial for those recovering from a knee replacement. It can be done outdoors or on a treadmill, with the treadmill option making it easier to judge the gradient. Starting at a lower incline, such as 1%, and slowly increasing it is a good way to build up strength and avoid injury.
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What muscles are activated?
Walking on an incline is a great way to work out several muscles in your body. It is a low-impact cardio workout that can help prevent or manage osteoarthritis in your knees. It is also a great alternative for runners looking to cross-train, as it promotes a higher heart rate and greater calorie burning.
When walking on an incline, your body activates several muscles to help stabilize your body. The major muscles in your lower body are recruited, including your quadriceps, which work to straighten your leading leg. The rectus femoris, a muscle in the quadriceps, also crosses the hip joint, helping to bring your back leg forward.
The gluteus maximus works with the hamstrings to extend the thighs, and as the incline increases, these muscles have to work harder. The gluteus medius and gluteus minimus work to stabilize the pelvis, preventing one side from sagging and allowing the swinging limb to clear the ground.
In addition to the lower body, incline walking also works the muscles in your core and upper body. The abdominal and back muscles are constantly engaged to keep your torso upright, especially when the incline increases. The muscles in your shoulders and upper arms are also activated as you perform the natural arm-swinging motion that accompanies walking.
Furthermore, the muscles in your lower legs, including the tibialis anterior, peroneals, gastrocnemius, and soleus, are activated when walking on an incline. These muscles work together to lift your toes and the front of your foot off the ground as you bring your back leg forward. The calf muscles on the back of the lower leg are worked more intensely on an incline than on a level surface.
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What are the downsides?
While incline walking has many benefits, there are some downsides to be aware of. Firstly, it can increase low back pain in people with existing back issues. The higher the gradient or incline, the more strain is placed on the back, hips, and
Another downside of incline walking is that it may not be as efficient as running in terms of calorie burn and time. Given the same amount of time, running will burn a greater number of calories than walking on a flat surface, uphill, or downhill. However, incline walking can still be a very effective workout, especially for those who are unable to run due to injury, fitness level, or personal preference.
Additionally, incline walking may not be suitable for everyone, especially those with calf or back muscle issues. The switch from a flat surface to an incline can put additional stress on the anterior and posterior calf muscles, as well as the hips and lower back. If you have existing issues in these areas, it is recommended to avoid incline walking or to start with a lower gradient to prevent further injury or discomfort.
Furthermore, incline walking may be less accessible for those who do not live near big hills or have access to a treadmill. To incorporate incline walking into your workout routine, you may need to invest in a home treadmill or a gym membership, which can be an additional expense. Additionally, it can be challenging to determine the exact incline or grade when walking outdoors, making it difficult to track your progress accurately.
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Frequently asked questions
No, incline walking does not burn muscle. In fact, it strengthens major muscle groups in your trunk and legs, which can give you more stability in your day-to-day life and may decrease your risk of injuries.
Yes, incline walking burns more calories than walking on a flat surface. The number of calories burned depends on various factors, including weight, workout duration, and the intensity of the workout. A 1% incline can increase your calorie burn by about 12% compared to walking on level ground.
Yes, incline walking can build muscle. It adds resistance to your workout, recruiting the glutes and quads more than walking on a flat surface, resulting in a stronger lower body.
Yes, incline walking can be good for weight loss. It elevates your heart rate, builds muscle, and burns more calories than walking on a flat surface.
Yes, incline walking has several other health benefits. It is a great way to boost your exercise intensity while being generally safe and having little impact on your joints. It can also improve cardiovascular health, facilitate bone density, and help with recovery from knee injuries by strengthening the muscles around the knee joints.
