What Is the Most Effective Incline on a Treadmill?

Choosing the most effective treadmill incline can make the difference between a fat burning session and a mediocre workout. While 1 percent is an effective standard incline, increasing the incline further increases your heart rate to meet your cardiovascular, toning or weight loss goal. So stop boosting the speed on your treadmill and instead increase the incline to keep your results coming. Keep in mind, however, that the most effective incline varies according to your fitness goals.

  1. Preparation Goes a Long Way

    • Increasing the incline on your treadmill is an effective method for boosting exercise intensity without increasing your speed. Standard treadmill inclines go up to about 10-percent incline, but you can find models that raise up to 15 percent. No matter which incline you plan to use during your exercise routine, play it safe by building up to that incline. While you may be eyeing the 9-percent incline to meet your goals, start out at 2- or 3-percent incline and then work up to 9 percent.

    The 1 Percent Rule

    • When you hop on the treadmill, you'll notice that your walk is easier than if you were outside. The difference between walking outside and walking on a treadmill is wind resistance. Start out every treadmill workout with an incline of 1 percent to make up the difficulty difference. This 1 percent increase accounts for the missing wind resistance and the natural aspects of outside running surfaces. For this reason, RunnerAcademy.com advises always setting your treadmill incline to 1 percent while walking or running.

    Inclining for Weight Loss

    • The most effective treadmill incline for weight loss is a midrange incline of 6 percent. The American Council on Exercise recommends a 6-percent incline to kick fat loss into high gear. Exercising at a 1-percent incline for five minutes and then at a 6-percent incline for five minutes introduces interval training to your routine, making this your ideal weight loss workout. Although this is the most effective incline for weight loss, you must also remember to exercise five days per week to maximize the benefits of your weight loss routine.

    Incline for Nice Legs

    • If a nice set of legs and firm butt are your goal, turn up the incline even higher. According to the American Council on Exercise, "uphill" walks put more load on your legs and butt, strengthening and toning the legs while giving you a good cardiovascular workout. Effective inclines for toning and strengthening are between 9 and 10 percent. As soon as you start at this incline, you will feel it in your thighs and your butt.