No matter how you look at it, losing weight is a challenge. It’s a long journey with many ups and downs, and sometimes you may feel stuck in a rut and not making any progress. The good news is that ETNT is here to help you. We discussed with Chris Mohr, Ph.D., RDexercise physiologist and fitness and nutrition advisor for Fortune recommendswhich explains how to effectively combine incline walking and strength training for faster weight loss.
Incorporating incline walking and strength training into your exercise routine can be a surefire way to maximize calorie burning and muscle growth to help you melt away those extra pounds and keep them off. Incline walking is a low-impact exercise that increases your heart rate and improves cardiovascular health. Research suggests that walking on an incline can be as beneficial as running because it increases the intensity of your workout by engaging more muscles in your legs and core. This increased effort allows you to expend more energy (i.e. burn more calories) than walking on a flat surface.
Strength training is also essential for building lean muscle mass, which is crucial for boost your metabolism and burn calories. After all, the more muscle you have, the more calories your body burns at rest. When you combine incline walking and strength training, you enhance the benefits of each, leading to faster weight loss results.
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How to Combine Incline Walking and Strength Training

A simple way to combine incline walking and strength training is to dedicate specific days of the week to each type of exercise. For example, you might choose Mondays, Wednesdays, and Fridays for incline walking, scheduling sessions that last between 30 and 45 minutes on a steep treadmill or while hiking a hilly trail. Every other day, such as Tuesdays, Thursdays and Saturdays, focus on strength training, targeting different parts of the body with each workout. This structure will help keep your workouts varied and prevent boredom and overuse injuries.
“The key to successful weight loss is consistency and variety in your workout program,” says Mohr. This means mixing up your incline walking sessions with different terrain or speeds and incorporating various strength exercises, such as dumbbell movements, resistance bands, and bodyweight exercises. “By regularly changing your routine, you not only engage different muscle groups, but you also keep your body guessing,” he adds.
The Benefits of Incline Walking and Strength Training


Mohr says, “Incline walking is great for cardiovascular health and endurance because it is inherently more challenging than walking on a flat surface. For a more intense workout, you can start with a brisk 10-minute incline walk to warm up. you can move on to your strength training routine, then finish with another short incline walk as a cool-down. This combination helps maintain a higher heart rate throughout your workout, thereby increasing calorie burn.
Incline walking reduces your risk of overuse injuries by engaging different muscle groups and adds variety to your workouts. Strength training complements this by increasing lean muscle mass and bone density. This, in turn, boosts your metabolism, allowing you to burn more calories during your workouts and even at rest.
“Integrating cardio and strength training ensures that you’re working on your fitness from multiple angles, which is essential for effective weight management,” says Mohr.
Who should avoid combining incline walking and strength training?


Although combining incline walking and strength training is a great weight loss strategy for most people, some may need to exercise caution before getting started. If you have joint problems like knee, hip or ankle problems, walking on an incline may seem too strenuous and may make existing conditions worse. Likewise, people with heart conditions should consult a healthcare professional before engaging in vigorous incline walking.
Mohr emphasizes: “It’s important to listen to your body and modify your workouts accordingly. If you have concerns about your physical abilities, particularly joint health or cardiovascular fitness, seek advice from a healthcare professional. »
Additionally, beginners should consider starting with less intense exercises before progressing to a combination of incline walking and strength training.
Other Tips for Combining Incline Walking with Strength Training


If you’re ready to improve your fitness through incline walking and strength training, set yourself up for success by setting specific goals and tracking your progress. For example, figure out how many days per week you can realistically dedicate to these workouts and gradually build up your routine. It can also be helpful to incorporate a mix of exercises, such as bodyweight movements, resistance training, and interval training, to help keep workouts fresh and motivation high.
As you progress, don’t hesitate to adjust the intensity and duration of your inclined walking and strength training sessions. Make sure to stay hydrated and nourish your body with a balanced diet to support your weight loss efforts. Following this structured approach combining incline walking and strength training can help you lose weight sustainably, achieve your weight loss goals, and improve your overall health and quality of life.
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