Walking is a simple way to stay fit. Walk on an incline to make the task a little more difficult. We tell you about inclined walking to lose weight.
If you love nature, you’ve probably tried to climb a hill. It may leave you a little breathless, but it’s a good workout. It’s like using a treadmill at home or in a gym. You can use the workout equipment for walking or running. Whether it’s a hill or a treadmill, you can try incline walking for weight loss. While walking on flat ground is great, add an incline to it and see how much of a challenge it becomes! Read on to learn how to start incline walking to lose weight.
What is inclined walking?
Incline walking involves walking on an upward slope, whether it is natural terrain or an adjustable setting on a treadmill. Unlike walking on a flat surface, incline walking forces people to work against gravity, essentially providing resistance training as well as cardiovascular exercise, says fitness trainer Juily Wagle. Slope identification goes beyond the obvious slopes. This encompasses any climb, whether it’s a gentle incline, a flight of stairs, or even a steep driveway. Each elevation introduces varying degrees of difficulty, requiring adaptability and engagement from different muscle groups.
This is no ordinary walk in the park. it’s a full-body workout disguised as a leisurely hike. Incline walking isn’t just about getting to the top. It’s about challenging yourself against the slope, pushing your limits and shaping yourself stronger and fitter, says transformation and nutrition coach Rajat Goel.
Incline walking to lose weight
A 2012 study published in the Journal of Biomechanics showed that participants’ metabolic cost increased by 17 percent at 5 percent incline and 32 percent at 10 percent incline compared to flat terrain.
Walking on an incline helps you lose weight by intensifying the workout, says Goel. Imagine that you are used to lifting a 5 kg dumbbell, but then you switch to a 10 kg dumbbell because the 5 kg no longer works your muscles. Likewise, an incline adds resistance, forcing your body to work harder. This increases calorie expenditure and engages more muscles, especially in the lower body and core. Although the exact number of calories burned depends on factors such as speed, weight and duration, walking uphill generally burns more calories than walking on a flat surface, which can potentially aid weight loss efforts.
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What are the health benefits of inclined walking?
Walking on an incline means engaging the quadriceps, hamstrings, glutes, calves and core muscles. When you’re walking up a steep hill, the quads power each step, the glutes stabilize your hips, and the core muscles maintain alignment and posture. Since many muscles are involved, its health benefits are also numerous.
- It increases endurance by taxing your cardiovascular system more than walking on a flat surface, making your heart and lungs work harder. This increased effort builds endurance, allowing you to perform physical activities for longer without feeling tired, says Goel.
- Walking uphill strengthens the posterior muscles, including those in the lower back and glutes. This improved muscle strength can make walking and other daily activities easier as your body becomes better able to handle physical exertion.
- Its gentle impact on the joints makes incline walking accessible to people with joint problems, while still providing significant fitness results, says Wagle.
- By engaging core muscles to maintain balance and stability, incline walking strengthens the core, promoting better posture and overall strength.
What are the disadvantages of inclined walking?
Incline walking generally has no particular disadvantages, but certain conditions may limit its usefulness.
- If you have lower back problems or have poor strength and endurance, you might find this difficult.
- Walking at an incline increases your heart rate and requires more oxygen, which can be tiring if your body is not used to such activity.
- For newcomers or those with joint problems, the intensity of incline walking can pose challenges.
You can start with gentle slopes and gradually increase the intensity. Focus on building strength and mobility before tackling steeper hills to avoid overexertion, suggests Wagle.
How to start?
To begin inclined walking, it is crucial to prioritize staying in our comfort zone. Consider your abilities and your environment before embarking on an exercise, says Goel.
- Start with a few minutes of walking on a flat surface to warm up your body.
- You will then be able to take brisk walks on flat surfaces.
- Gradually transition to incline walking by using a treadmill or walking up a hill to avoid sudden strain or injury.
By starting gradually and listening to your body, you can increase the intensity of incline walking safely and reap the benefits.
