Reaching new heights: Benefits of incline walking

At first glance, treadmill workouts might conjure images of the 90s, endorsed by celebrities in flashy and tight attire. However, a recent social media sensation — the 12-3-30 treadmill workout — has sparked a resurgence, shedding light on the overlooked potential of this gym equipment. This routine involves doing a 30-minute workout consisting of walking on a treadmill at an incline of 12 and a speed of 3 mph — around 4,8km/h for us Europeans. 

If you’ve embraced the 12-3-30 method, you’ve experienced firsthand the remarkable benefits of incline walking. For those yet to take on this process, fear not — we’ve compiled a comprehensive guide highlighting the advantages of this strategy. 

Benefits of incline walking

1 – It burns calories

This one comes without saying. After all, all physical activities do that. However, the inclination engages various muscle groups and adds an extra challenge. This results in a higher calorie burn compared to flat-surface walking, making it an efficient choice for those aiming to shed extra kilos.

2 – Lower impact on the joints

Did you know that, with every run, the ground impact is 2.5 times our body weight? This substantial force can strain joints and bones. However, as incline walking qualifies as a Low-Intensity Interval Training (LIIT) workout, it provides a protective measure for your joints. Despite its simplicity, running can take a toll on our musculoskeletal system. The repetitive impact may lead to joint discomfort and increased injury risk. One of the benefits of incline walking is that it is a more sustainable and joint-friendly running experience.

3 – Improves your heart health

Regular incline walking sessions on a treadmill can work wonders for heart health, offering a much-needed antidote to the sedentary lifestyle imposed by many desk-bound jobs. The principle is straightforward: walking on an incline strengthens your heart and enhances circulation, boosting your overall well-being. The uphill challenge increases cardiovascular endurance, improving heart health and stamina. This combined effect significantly lowers the risk of heart disease, stroke, and other cardiovascular issues.

4 – Power to your lower body

Another one of the benefits of incline walking is that it specifically targets your lower body muscles, including the glutes, hamstrings, and calves. The incline, acting as a natural resistance, takes your routine up a notch, contributing to the effective toning and strengthening of said muscle groups. This tailored approach enhances the aesthetic appeal of these areas and fosters overall lower body strength, making incline walking a comprehensive and efficient fitness choice.

5 – Good for all fitness levels

Incline walking on a treadmill is an ideal fitness choice for all levels. Its adaptable nature ensures inclusivity, allowing beginners to start at a gentler pace while challenging seasoned enthusiasts with increased intensity. This versatile workout accommodates diverse fitness levels and effectively engages multiple muscle groups, fostering a customizable exercise experience suitable for everyone.