By adjusting the 'incline', you can do great high-intensity interval training with just one treadmill. This is because increasing the incline provides considerable stimulation to the thighs, thighs, buttocks, and lower back, making it an aerobic exercise and anaerobic (strength) exercise at the same time. In addition, even if you have a bad knee joint, you can use the "slope" to get an effective exercise with less strain on your knees.
Calorie burn according to treadmill incline
Using a gradient to run on a treadmill has a similar effect to running in the mountains. The muscles used when hiking are the quadriceps, that is, the muscles in the front of the legs. Increasing the slope stimulates the quadriceps muscles, similar to mountain climbing, so it has the effect of running up a mountain.
In fact, increasing the gradient by 2 degrees creates the same momentum as increasing the speed of 1 km/h. Increasing the incline and running on the treadmill requires a huge amount of lung capacity and uses the muscles of the thighs, abs, and buttocks, so you can get the benefits of aerobic and anaerobic exercise.
The graph above shows the calorie burn of an 80kg person in <The Physics of Treadmill Inclination> by Ethan Siegel, professor of physics at the University of Kland, when riding a treadmill with an incline.
A flat treadmill has no wind resistance, making it less effective than running on the road. Dr. John Pocari of the Department of Sports Science at La Crosse University of Wisconsin, USA, said that running at more than 14 km/h on a treadmill burns 8% less calories than running on the road. This is because there is the inertia of the belt and there is no wind resistance, so no matter how much you run on the treadmill, it is like running in place. To compensate for this, the incline of the treadmill can be increased, which has a similar effect to running on a road that requires a "pushing" motion to feel the "wind resistance".
Treadmill slope degree
The degree of slope can be tailored to your situation. This is because each person has different lung capacity, heart rate, etc. You can adjust the slope yourself and find the one that suits you. For example, if you're too hard to run with a 7-degree incline, you can set the incline to 5 or 6 degrees.
Utilization of treadmill incline exercises
Increasing the inclination is good for people with poor knee joints. When a person with bad knees runs at high speeds on a treadmill, they put weight load on their knees. However, by increasing the incline instead of slowing down, you can reduce the impact on your knees and get a more effective workout.
On the other hand, incline exercises are also useful for interval training. Interval training consists of 3 to 5 repetitions of high- and low-intensity exercises at an intensity of about 80% of your maximum heart rate. For example, if you run for 10 minutes with a gradient of 5 or 6 degrees, interval training can be done for 2 minutes at maximum speed as if you were running 100 meters, and 1 minute at a moderate pace like running 400 meters for 10 minutes. Interval training can increase lung capacity and stamina with high-intensity exercise, while low-intensity exercise can help break down lactic acid from accumulating in the muscles. Even if you exercise for a short period of time, it is quite efficient in that you will burn calories continuously until the rest time.
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