FitSugar

Add Incline to Cardio Like Hayden

FitSugar — Tue, 08 Sep 2009 10:00:12 -0700

Hayden Panettiere is one super hero who's in super shape. She tones her legs and maximizes her cardio workouts by working the incline. Adding a little uphill action to your walk or jog will boost your workout and target your backside as well. You don't need a super steep ascent to feel the benefits of working with an incline, just a slight upward angle is all you need. Increase the incline while walking or running on a treadmill, or search for hills to climb on your bike or for a hike.

Running Tip: Raise the Incline

FitSugar — Mon, 17 Aug 2009 03:30:35 -0700

If you run like a bounding deer on a treadmill, but as soon as you hit the road outside, you feel more like a stumbling, out of breath snail, here's a tip for building your strength and stamina. When you're running on a treadmill, raise the incline. Even a slight increase will make a huge difference. Since the treadmill belt makes running easier by propelling your feet, the incline will add more of a challenge, so you'll end up using more energy. Gradually work on raising the incline over a few weeks, and you'll find that putting a little more stress on the body with an incline will burn more calories and develop more lean muscle tissue. Then when you run outside, you'll have the endurance and energy to run as long and as fast as you do on a treadmill.

Treadmill + No Incline = Shin Splints

FitSugar — Fri, 17 Oct 2008 08:00:00 -0700

When running on a treadmill, I believe you should keep the incline set to at least one percent. The added incline helps make up for the lack of environmental resistance indoors, such as wind, making your workout a little tougher. Another reason to set your treadmill incline to at least one percent is to avoid every runner's nemesis, shin splints. Running downhill can create shin splints due to the extra stress placed on the shin bone. A zero incline on a treadmill can mimic a slight downgrade; a negative incline, if you will. To avoid this problem, run with at least some incline when on a treadmill.

Fit's Tip: If you have recently increased your mileage on a treadmill, say because of the shortened days due to the seasons changing, be careful. A treadmill surface is constantly the same whereas roads and trails vary, even when they are flat. On a treadmill every stride is the same, which can lead to overuse/repetitive injuries like shin splints.

Source

Do You Use the Incline?

FitSugar — Wed, 02 Apr 2008 04:00:00 -0700

I'm a huge fan of using the incline on the treadmill. It's a great way to prepare for hiking and running up hills outside. Not only does it work my butt and hamstrings more, but I love the feeling when I lower the incline back down and keep running. It makes me feel so light, fast, and strong.

So I was wondering . . .

Source

Treadmill Tips: Cross Training With Incline

FitSugar — Wed, 09 Jan 2008 08:45:00 -0800

I have said it before and I will say it again, if you are running on a treadmill you have got to work the incline. For walking, jogging or running you should always bump the incline up to at least level 1.0, because no running surface is ever that perfect or that flat. Plus when you are outdoors you are also dealing with the wind. If you are cross training and using a treadmill the incline can help you target your treadmill workout to suit your main sport. Performance specialist Dr. Emily Cooper gave the ladies at Women's Health magazine this advice:

Hiking: Set it to 7 to 10 percent to mimic trail conditions and make your glutes do the brunt of the work.
Cycling: Set it to 4 to 6 percent to work your hamstrings and quads, the pedaling muscles.
Running: Set it at 1 to 4 percent to target your quads and calves.

I know you all love using the treadmill! Do you work the incline? Tell me how you use the incline setting in the comments section below.

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Fit Tip: Pump Up the Incline

FitSugar — Thu, 13 Dec 2007 15:30:00 -0800

Have you noticed that you can run like a gazelle on the treadmill, but running half the distance outside gets you completely winded?

Well, do you use any incline while running on the treadmill? If you don't, you should. Here's why: Since the treadmill belt propels you along a bit, you're not using as much energy as you would if you were running (or walking) outside - not to mention the fact that there is no environmental resistance indoors, such as wind, making your workout a little tougher.

To make your treadmill workout closer to outdoor exercise, simply raise the treadmill incline to at least 1 percent; you should use as many calories as if you were walking or running outdoors. If you currently run at a 0 percent incline, try pushing it to a 0.5 percent for the first week or so. Eventually work your way to having at least an 1–2 percent incline while you are running or walking.

Fit's Tip: Slowly putting a little more stress on the body with an incline will burn more calories, and develop more lean muscle tissue, even if you have no intentions of ever running outside.

Source

Get it Up - Your Heart Rate, That is: Treadmill Mountain Hike

FitSugar — Wed, 06 Jun 2007 03:30:00 -0700

Maybe you don't live close to the mountains for an actual hike, but you can try and fake it at the gym with this treadmill mountain routine. Try and visualize yourself actually hiking up the mountain, getting to the peak and then heading back down.

00:00-05:00 Warm-Up Speed 2.0, Incline 0.5%
05:00-07:00 Speed 3.0-3.5, Incline 2%
07:00-09:00 Speed 3.0-3.5, Incline 4%
09:00-11:00 Speed 3.0-3.5, Incline 6%
11:00-13:00 Speed 3.0-3.5, Incline 8%
13:00-15:00 Speed 3.0-3.5, Incline 10%
15:00-17:00 Speed 3.0-3.5, Incline 12%
17:00-19:00 Speed 3.0-3.5, Incline 14%
19:00-20:00 Speed 3.5-4.0, Incline 15%
20:00-22:00 Speed 3.0-3.5, Incline 14%
22:00-24:00 Speed 3.0-3.5, Incline 12%
24:00-26:00 Speed 3.0-3.5, Incline 10%
26:00-28:00 Speed 3.0-3.5, Incline 8%
28:00-30:00 Speed 3.0-3.5, Incline 6%
30:00-32:00 Speed 3.0-3.5, Incline 4%
32:00-34:00 Speed 3.0-3.5, Incline 2%
34:00-40:00 Cool-Down Speed 2.0, Incline 0.5%

Try it out and let me know what you think.

Spring Running Tip: Prevent Knee Pain

FitSugar — Fri, 13 Apr 2007 03:00:00 -0700

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.
If you run outside opt for a dirt path. The softer terrain is easier on your joints.
Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

Want to see what else? Then read more

If your knees are hurting you right now, you may have some microscopic tears in your muscles or tendons. Take a little break from running. To keep up your cardio routine, swim, walk, or hop on an elliptical trainer.
Stretch out your hamstrings, quads and calves before running hard (jog for about 5 minutes and then stretch) and after running. If these muscles are tight, they'll put pressure on your knee.
When you're not running, trade your high heels in for some supportive flats.

Have You Heard: An Uphill That's Worth the Battle

FitSugar — Thu, 09 Nov 2006 02:00:00 -0800

Treadmills are great for an indoor workout but if you run with the incline set at zero you are not burning as many calories as you would if you were running (for the same amount of time) outdoors. The reason for this is that a treadmill does not account for outside elements (like wind) and it can propel you along a bit.

Fit's Tip: Adding at least 1% incline to your treadmill routine will help you burn as many calories as you would if you were running outdoors.

Print It: Elliptical Incline Booty Workout

FitSugar — Tue, 19 Feb 2008 02:00:00 -0800

Time	Resistance	Incline	SPM*
0:00-2:30	3.0	5.0	110-130
2:30-5:00	5.0	7.0	120-130
5:00-10:00	9.0	11.0	130-140
10:00-15:00	9.0	13.0	130-140
15:00-20:00	9.0	15:00	130-140
20:00-25:00	11.0	15.0	120-130 / Go BACKWARD
25:00-30:00	9.00	15.0	130-140 / Go FORWARD
30:00-32:30	5.0	5.0	120-130
32:30-35:00	3.0	5.0	120-130

*SPM = Strides Per Minute