Follow this 30 percent treadmill incline routine to maximize fat-burning.
Here is a routine you can do on a treadmill with a 30 percent incline to burn as much fat as possible with this setting.
Follow my instructions; there’s a right way and a wrong way to do this, and most people do it the wrong way and then wonder why they haven’t lost weight.
30 Percent Incline Takes Time Getting Used To
No matter what your aerobic condnition, walking at this angle, without holding onto the treadmill (that’s absolutely forbidden!), takes a little getting used to for the calves and Achilles tendon.
When you walk a 30 percent incline without holding on, this causes pronounced stretching of the back of the lower leg.
So even if you’re walking at 1 mph at this steep incline, your calves and Achilles can easily get sore in less than 10 minutes.
Do not overdo this or you’ll really end up with strained soft tissue.
To get in an good fat-burning workout with a 30 percent grade, you must first make sure your calves and Achilles tendons are adapted. The last thing you want is a strained Achilles.
The Workout
For how long can you walk at 1.5 mph, without holding on, this steep angle before you become quite fatigued? Remember, this is after you’ve developed adaptation in the calves and Achilles.
Are you right now thinking, “What?! Only 1.5 mph?!”?
I have news for you: 1.5 mph at 30 percent incline is no piece of cake. This is about how slow you’d move outside on a real hill at the same grade. In fact, you might even move slower. We’re talking 30 percent here!
Chances are, you’re on a treadmill that has buttons for grades in 3 percent increments.
- At 1.5 mph, press 30 percent and walk one minute.
- Then press 15 percent and walk one minute.
- Then press 27 percent, then 15, then 24, then 15, and so on, until you get to 18/15, all with one minute for each change in incline.
This will be quite a workout and will burn fat. You will really, really feel your legs working. But, you must NOT hold onto the treadmill during any of this (other than to drink water).
Never mind the heart rate; you’ll know it’s elevated. Just swing your arms naturally as you would outside.
Many people who are already trained in aerobic exercise will find this particular workout difficult to sustain.
sustained pace, even at 1.5 mph, at high inclines is a true workout an dwill burn fat.
If you’re upt to it, repeat the cycle, going back to the 30 percent incline, then 15, then 27, and so on for another fat-burning round.
If your legs are “hurting” or you’re getting too out of breath, then start the cycle at 24 percent, and bring the recovery interval down to 9 percent.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
.
