Regular walking or running on a flat surface relies more on the quadriceps and less on the hamstrings and glutes, which are part of your posterior chain. Plus, it’s a great alternative for runners looking to cross-train but still reap the benefits of a workout that promotes a higher heart rate and greater calorie burning. ![]() If you only walk on flat surfaces, either outdoors or on the treadmill, you miss out on the challenge created by an incline. Sticking to one route or terrain can stall your training progress. Going about your daily routine typically requires walking uphill or on a slight incline - even for a brief period of time. Conditions the body for realistic terrain The speed was kept the same the entire time ( 3). They started running for 5 minutes at a 0% incline, which resulted in an average heart rate of 148 beats per minute (bpm).Īfter a 5-minute active recovery, they increased the incline to 2% for 5 minutes of running, which raised the average heart rate to 155 bpm.įinally, the incline was increased to a 15% incline for 5 minutes of running, which resulted in a heart rate of 180 bpm. Researchers analyzed the heart rate increases of 18 well-conditioned male runners. Studies show that running uphill increases your heart rate with each bump in incline. When you increase the incline on a treadmill or start walking or running up a hill, your heart rate will climb, even if your speed slows. Walking or running on a flat surface will raise your heart rate. Somewhere between your resting heart rate and maximum heart rate is a range that’s ideal for aerobic exercise. When you begin to exercise, this number climbs in relation to the intensity of the activity until you reach the maximum level you can sustain - also known as your maximum heart rate ( 2). ![]() At rest, your heart rate is typically the lowest. Boosts your heart rateĪny type of physical activity causes an increase in your heart rate. Here are five benefits of walking on an incline. One change that’s easy to make is adding inclines to your walking or running workouts. Changing things up when exercising can help improve performance, break plateaus, and keep you motivated.
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