After years of crash dieting, competing in figure competitions and plenty of negative self-talk, I'm now teaching women how to create a healthy lifestyle that's stress and shame-free. I also help female fitness pros build their online biz via my annual Best of You (BOY Club) Coaching mentorship! As we discussed in last week’s post on Why Intervals Workouts Work, switching up your speed is not the only way to add intervals to your workout, adding incline is just as beneficial. According to an article titled Treadmills: 13 Advantages and Disadvantages, adding incline into your treadmill workout helps give you a higher calorie burn by incorporating and sculpting more muscles. The LiveStrong article went on to state that not only does walking on an incline help tone your muscles, but it can also increase the intensity of your workout, so they recommend being cautious not to over train.
So if you want to burn about 180 calories more for walking on a treadmill, be sure to add incline! The once you’ve received your incline treadmill, here is a great Walking Treadmill Workout from blogger PBFingers that uses inclines at different intervals to give you a high calorie burning, core toning treadmill workout. DISCLAIMER: We receive a commission payment from ICON Health & Fitness when you use our coupons. The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal.
To understand the fat burning zone myth, you need to understand how your body uses energy during exercise.
The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen. So here’s what the breakdown looks like assuming 30 minutes of exercise for a low vs. So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs.
There is something important we are missing in these calculations, which you will learn in the next section. When you exercise at low exercise intensities, you burn very few calories after the exercise is completed.
Estimates of the afterburn effect vary wildly depending on the exercise method, the intensity of the workout, and even how its measured.
While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach. You can also do it every day without concern, if I walked an hour every morning before breakfast that would burn a lot of calories over a month. Would the cardioprotective benefits be the same for moderate cardio, high intensity cardio and HIIT ?
Your writing always make a clear difference between all what’s posted on the internet.
It’s been 8 months now that I tested various Hiit methods and grabbed data with a cardiofrequence meter. Very long and efficient EPOC, I could feel I was kinda breatless for hours after the workout.
Using low intensity I achieved the same result in about one hour (static bike) but then no EPOC at all. On a search I saw you can damage your heart doing HIIT but I was not able to find out much in the way of details. I do wear a HR monitor (which is why I knew where I was at) and I know my HR tends to run a bit high anyhow (I think I am one of those high beaters?).
Hi Ben (sorry I’m not Mark) but the elliptical is not as high impact as running, which is why it is not as hard on your knees.
I used to be down on extended periods of strolling for exercise, but I have come to realized that one of its most underrated functions is to get people in the worst shape out of the house and away from easy snacking when they are most bored. Agreed Katherine, going for a walk is definitely a good way to curb the desire to mindlessly snack and get your body moving. My schedule has been jam-packed lately, but such is life when juggling work and home life, as I’m sure all of you know!


For those of you who are beginners shouldn’t be hitting a speed of 10mph right off the get go.
Lifting your legs higher makes your lower abs have to contract and work harder in order to lift your knees at that steep incline.
If you’ve never added incline into your workout before, only add a 1 to 5 percent increase to begin with and work your way up to greater inclines as your body and muscles begin to adapt. Yet if that same person where to walk at a medium incline going the same speed, they would burn 57 percent more calories at a total of 490!
Check out NordicTrack’s X9i Incline Trainer that can increase that 180 even more so with its ability to incline up to 40%.
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Magazines constantly promote workouts in the fat burning zone as an effective way to burn fat and most cardio machines around the world have some type of sticker, or image clearly visible (see image to your right). The truth is at best, the fat burning zone is very misleading, and at worst, it’s complete misinformation. To keep things simple, during exercise your body draws energy from two places: fat or glycogen stores. You burn a lot more calories when you workout intensely than you do when you are sitting on the couch. When you exercise intensely such as during a HIIT workout, there is a metabolic disturbance that burns calories after the workout is completed.
Christopher Scott and the University of Southern Maine, the total calorie burn of low intensity exercise vs. Contrary to popular belief, getting up early in the morning to do low intensity cardio on an empty stomach will not help you lose more body fat versus other more intense methods. In the context of a fat loss program, exercise helps you keep your muscle, stay fit, make modest increases to your metabolism, and burn some fat.
I loathe cardio so I do it all as HIIT & I rest as little as possible when strength training.
So sure, burning calories low intensity is OK, but in addition to…not in lieu of the real workouts. At the end of an HIIT session, I see that I burn about 25-30% more calories than a normal cardio workout but I feel more than 2X tired. One of the benefits of regular moderate intensity cardio ( 20-30 minutes of high heart rate exercise at least 3 times per day) is supposed to be a reduction in the risk of coronary artery heart disease and also prevent hypertension, metabolic syndrome etc. I can get my heart rate up to 182-184 (Which is over 100% according to the max heart rate calculators ;b) and always do when doing HIIT.
Personally, I’d stick with what does not cause you pain (your knees are probably telling you something). Or those who simply just feel like taking their workout easy that day and do not prefer a heart-pounding high speed workout but still want to burn some calories.
At that incline, you’ll burn 5X the amount of calories you can by walking on a flat surface. The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs. But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity.
But when you take into account the calories burned after exercise, or the afterburn effect, the numbers look much different – 39 calories burned for the cycling group vs. For busy people, interval training and circuit training workouts are substantially more efficient to help you burn far more calories in much less time, and burn more fat in the process.
Because it’s a scientific fact that you must eat less calories than you burn to lose fat, nutrition has a much more powerful impact on this equation and consequently, it should be your main focus. Before starting, I made a meticulous research on how to do it and methods in more than a hundred sites (I am not exagerating), papers, and other sources. As long as your heart rate is getting up to where it should be on the elliptical, your cardio system isn’t going to know the difference.
I thought it was an error the first time, but it happened a second time and both times I was so tired afterward I slept for the rest of the day.


Another site commented that it is hard to know one’s true max heart rate as it is really hard to get your heart to max out, and the estimates are broad estimates. You should be doing something like weights though to counter not doing high impact cardio to keep your bones strong. I love these types of workouts because they get me breathless and burning,  and they satisfy my need for variety. The higher intensity exercise group required three 15 second sprints as fast as the subjects could run. A surprising 95% of the total calorie burn occurred after the sprinting exercise!2 Keep in mind the cycling group exercised for almost 5x longer than the sprint group (3.5 minutes vs.
I can tell you that your site and your propositions, methods are the most logic I ever found. I subscribe to your site with another one as the basis for information for my workout programs. I do not want to get out of the subject of this article, but by reading your comment above on the nausea feeling. Core Fat Burning Exercise The treadmill is a versatile piece of equipment for individuals of all fitness levels. As I grew older, nausea reduced and since 10 years ago disappeared no matter how much I do aerobic exercise, including HIIT. Many use it to lose weight by exercising, according to Cathy Roy, associate professor of exercise science at Virginia’s Longwood University. Treadmills offer the benefit of burning calories without a second thought to weather, traffic or a running route. An effective treadmill routine produces a cardiovascular workout that results in high calorie burn, giving your metabolism a boost for several hours. Higher intensity exercise yields greater caloric expenditure, typically resulting in greater post-exercise fat burning. Roy recommends exercisers from novice to advanced mix in one to three days of high intensity interval training, with two or three days of steady cardiovascular walks or runs, crucial for recovery and prevention of injury. Depending on your fitness level, increase to a fast walk or run for one minute, followed by a five-minute moderate pace; you should feel tired upon completion.
Do this the first four to five weeks, move to two-minute speed intervals for the next four to five weeks, and then move up to three-minute speed intervals. Increase to an incline of 4 to 5 percent for five minutes, followed by a five-minute moderate pace on a flat grade.
Depending on your initial fitness level, work up to a duration of 20 minutes, with a five-minute cooldown.
If the pace after 50 minutes is no longer challenging, Roy advises adjusting your pace to align with the improvement in fitness. Increase the speed or incline in chunks of 15 to 30 seconds, with equal recovery intervals, then work back down the ladder. For example, following a warmup, run at 7 mph for 30 seconds, then increase speed to run for 30 seconds at 8 mph. Continue this low- and high-intensity pattern between 7 mph and 8 mph paces, increasing the duration of the intervals to 60 seconds and 90 seconds before scaling back down to intervals of 60 seconds, 45 seconds and 30 seconds before doing a cooldown.
You could manipulate the same pyramid using incline instead of speed, or using a combination of increased speed and incline simultaneously. A sample schedule could include speed intervals on Monday, steady state walk or run on Tuesday, a rest day on Wednesday, incline intervals on Thursday, a rest day on Friday, steady state walk or run or pyramids on Saturday, followed by a rest day on Sunday. Challenge yourself by completing a steady state walk or run on any of the prescribed rest days. Lost TheCommunity The Challenges The Moderators The Message Boards Get Fit Live Well TheStore About Jillian Jillian's Bio Press Books & DVDs Partners Downloads Business Inquiries Contact Us Disclaimer Need Help?



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