Why is the incline treadmill workout special?
In this workout, the treadmill is gradually tilted (by increasing incline), which has to work hard for the body. The advantage of this is:
-Tiji burn calories-30-40% more calories are burn than ordinary walks.
-Manspasis are more active -especially gluts, hamstrings and muscles of the feet.
-Strengthens the heart -this increases stamina and improves heart health.
25 minute incline workout plan
This workout is divided into five parts:
-1-5 minutes: Speed-3 km/h, incline-5 ° (warm-up), warm-up is very important before every exercise, so that the body can be prepared for workouts. Slow walking on a slope of 5 ° helps to heat your feet, knees and back muscles. This increases blood circulation and reduces the possibility of injury.
-6-10 minutes: Speed-3.8 km/h, incline-8 ° (fat burning), walking on a slope of 8 °, increase the speed slightly, this will increase the heart rate faster and the body will get into fat burning mode. In this phase, the muscles of your legs will work more, which will give your thighs and hips tones.
-11-15 minutes: Speed-4 km/h, incline-11 ° (maximum calorie burn), walking on the slope of 11 °, your core muscles (core muscles) and lower body will have a tremendous impact here. This will boost metabolism and burn fat rapidly.
-16-20 minutes: Speed-3 km/h, incline-9 ° (slight brake and stabiliz), decrease the speed and adjust the body, but keep the incline on 9 ° so that calorie burning continues.
-21-25 minutes: Speed-4 km/h, incline-12 ° (maximum challenge, rapid fat loss), MalevolentWalk in the last phase with a slope of 12 ° and 4 km/h. This will have a tremendous impact on your feet, hips, glutes and core muscles and fat burning will be on your peak. This stage push the body and accelerates the weight loss process.
Why is the incline workout better than running?
According to Dr. Bimal Chhajed, former Advisor, AIIMS and Director, Saol Heart Center, This is a great way of high-entity exercise, which helps to burn more calories in a short time.
-Right pressure, more profit -there is less emphasis on joints and knees.
-Better results in a short time -In just 25 minutes there is a brilliant calorie burns.
-Easy for anyone -You can try it at any fitness level.
This exercise not only helps in weight loss, but is also great for toning legs, stomach and glutes. The best thing is that it can be adjusted according to your fitness level, so that you can get more secure and permanent results.
Tips to take full advantage of incline treadmill workout
If you want to burn more calories than incline treadmill workouts and get quick results, then it is very important to adopt the right technique.
-Wear shadowy shoes -so that the right grip is found and does not get hurt. It is very important to wear the right shoes during exercise. If your shoes are not comfortable and shock absorbing, then there will be unnecessary pressure on your knees and heel, which will increase the risk of injury.
-Standing and walking -bending can lead to a back pen. If you walk on the treadmill, then there may be unnecessary pressure on your spine and neck. This can cause back pain, neck tightness and fatigue.
-Stretch after the workout -so that there is no tightness in the muscles. After the workout, it is very important to relax and cool down the body properly.
If you do not stretching, there may be muscle tightness, swelling and pain, which can make it difficult to exercise the next day.
Essential precautions
-Increase slowly in the beginning-if you are doing the first time, do not increase it very fast.
-Are there health problems? – If you have blood pressure or heart disease, consult a doctor first.
-The hydrated -sweating will be more, so keep drinking water.
If you want to lose weight but do not want to run, then this incline treadmill workout is best for you. It is easy, effective and suitable for everyone. By adopting it for a few weeks, there will be tremendous change in your body and you will feel more active and fit.
Disclaimer: This article is only for general information. This can not be an option for any medicine or treatment in any way. Always contact your doctor for more information. NBT does not take responsibility for its truth, accuracy and impact.
