Healthy Tip of the Day: Crank it Up!
Jul 15th, 2010
The key to a great workout is efficiency. I compare those people at the gym who are endlessly on the treadmill to those co-workers who always stay late at the office but never seem to get anything done. You know the type. When I am not doing my 20-minute interval workout, because, well, some days I just don’t feel like running, I start pumping up that incline button. Here’s why:
Cranking the incline helps you burn more calories than if you keep the machine set to a zero grade. After a 30-minute workout at a 10-minute-per-mile pace, you’ll burn 270 calories with no incline, 363 with a five percent incline, 420 with a 10 percent incline, and 482 with a 15 percent incline (crazy steep, I know, but totally possible). Not only will you burn an extra 100 calories or more, but the steep slope also helps tone your butt, thighs, and calves, problem areas for many of us mamas. It’ll also build strength and endurance, and won’t put unnecessary stress on your joints. So, the next time you’re hitting the treadmill, add a little (or a lot) of uphill action to your workout. If you are not a fan of the gym then opt for hills outside or go hiking.
To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.
| Minutes | Speed (mph) | Incline (%) | RPE* |
| 0:00-5:00 | 4 | 3-3.5 | 5 |
| 5:00-7:00 | 4 | 8-10 | 7 |
| 7:00-8:00 | 4 | 4-6 | 6 |
| 8:00-10:00 | 4 | 10 | 8 |
| 10:00-11:00 | 4 | 5-7 | 7 |
| 11:00-13:00 | 4 | 12 | 9 |
| 13:00-14:00 | 4 | 10 | 8 |
| 14:00-15:00 | 4 | 12 | 9 |
| 15:00-20:00 | 4 | 2-4 | 5 |
| Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5.
*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above. |
Source: fitnessmagazine.com
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