Fitness tips: The pros and cons of using incline on a treadmill

Incline walking or running engages different muscle groups compared to flat surface exercise. It targets the glutes, hamstrings, calves, and the lower back more intensively. (Image: Canva)

Treadmills are a staple in many fitness regimens, offering a convenient way to achieve cardiovascular exercise indoors. One of the most useful features of modern treadmills is the ability to adjust the incline. Using an incline can simulate uphill running or walking, making workouts more challenging and varied. However, like any exercise modification, there are both benefits and drawbacks.

Pros of using incline on a treadmill

Increased calories burn: Using an incline on a treadmill significantly increases the intensity of your workout. When you walk or run uphill, your body has to work harder to overcome gravity, which in turn burns more calories, says fitness trainer and grooming coach Rahul Awasthi from Just fit app. This can be particularly beneficial for those looking to lose weight or improve cardiovascular fitness in a shorter amount of time.

Enhanced muscle engagement: Incline walking or running engages different muscle groups compared to flat surface exercise. It targets the glutes, hamstrings, calves, and the lower back more intensively. This not only helps in toning these muscles but also contributes to overall muscle strength and endurance, says Awasthi.

Improved cardiovascular health: By adding an incline to your treadmill workout, you can elevate your heart rate more quickly and maintain it at a higher level, which is essential for cardiovascular health. Regularly working out at an incline can improve heart efficiency and reduce the risk of heart disease.

Variety and motivation: According to Awasthy, monotony can be a significant barrier to maintaining a consistent exercise routine. Introducing incline variations can make treadmill workouts more interesting and challenging, helping to keep you motivated and engaged. This variety can prevent burnout and promote long-term adherence to fitness goals.

Reduced impact on joints: Compared to running on flat ground, walking or running at an incline can reduce the impact on your joints, particularly the knees and ankles. The incline forces you to take shorter, more controlled steps, which can be gentler on the body. This is especially beneficial for individuals with joint issues or those recovering from injury.

Cons of using incline on a treadmill

Increased risk of injury: While using an incline can be beneficial, it also increases the risk of injury if not done correctly. Overextending or pushing yourself too hard on a steep incline can lead to muscle strains, particularly in the calves and achilles tendon. Proper form and gradual progression are crucial to avoid these injuries.

Greater physical demand: The increased intensity of an incline workout can be too demanding for beginners or those with certain health conditions. It can lead to early fatigue and overexertion, which might discourage continued exercise. It's essential for users to assess their fitness levels and start with a manageable incline.

Potential for poor posture: Maintaining proper posture on an incline is more challenging. Many people tend to lean forward, which can strain the back and neck. Consistently poor posture during incline workouts can lead to chronic pain and other musculoskeletal issues, says Awasthi. It's important to focus on maintaining an upright position, with the head up and shoulders back.

Limited availability and space: Not all treadmills offer an incline feature, and those that do can be more expensive. Additionally, using a treadmill with an incline requires more space, which might not be feasible for everyone. This can limit accessibility for some individuals looking to incorporate incline training into their routine.

Potential for boredom: While incline variations can add interest, they can also become monotonous if not complemented with other workout variations. Exclusively relying on treadmill incline workouts can lead to boredom, which might negatively impact long-term exercise adherence.