Fit for a zombie

by Khushboo on May 12, 2011

Despite my overall love for running, I’ll admit that it’s not alway thaaat appealing when I’m half asleep! Actually, no let me rephrase that: it’s not appealing at all!!   The idea of walking, on the other hand, seemed slightly more palatable this morning. To get the best of both worlds, i.e. endorphins combined with a decent calorie burn, I turned to the next best thing…low & behold: incline training.

Last week I bigged up interval training so it’s only fair that I show some love to incline training on a treadmill. As described by some random site online, the incline feature on a treadmill is ‘intended to mimic uphill climbing whereby speed is kept at a nice slow and steady pace.’  If you concentrate hard enough and really ‘hike’ up the incline, you kinda feel like you’re conquering Mount Kilamanjaro 😆 !  Jokes/visualization aside, incline training brings a fair amount to the table.  Did you know that slightly adding an incline to your workout can:

  • Increase your overall calorie burn
  • Work leg muscles differently and more efficiently than training on a level surface
  • Provide a great cardio workout without the need to blast the speed
  • More closely replicate running/walking outdoors and is hence ideal when training for a race
  • Stretch the calves and help build long, lean calf muscles
  • Sculpt and build strength in your ankles, thighs, and bootay.  The steeper the incline, the greater the benefit.
  • Eliminates much of the impact that walking or running outdoors produces

And my favorite one of them all:

  • Allow for variation and helps prevent boredom!  

My workout this morning can definitely testify to the last point.  Before I knew it, I had slammed out 45 minutes on the treadmill, I was drippin’ in sweat (and hence I had all the boys checkin’ me out 😉 ) and it was time for breakfast- hallelujah 😆 !

Here’s what I based my workout on this morning…it may come in handy next time you feel like sprucin’ it up:

Time (minutes) Incline Speed (km/h)
0-2 4 6.5
2-3 5 6.5
3-5 8 6.5
5-10 1 10.6

*I repeated this until I hit 45 minutes.

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{ 3 comments… read them below or add one }

Palan May 12, 2011 at 3:52 pm

Loving the refernce to African mountains in your blog today!
I also find the ‘random hill’ profile on a treadmill great for a mixed incline workout – good variety of inclines (& descents) helping you to work up a sweat. Another thing I do when walking inclines on a treadmill is to do it with 1kg or 2kg dumbelss or wrist weights – great for an added kick!


Priyanka May 12, 2011 at 7:22 pm

I love how you vary your workout.


Parita @ myinnershakti May 13, 2011 at 7:29 pm

You are a speed demon! Hills always make my legs scream!


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