{"id":3720,"date":"2015-08-29T19:25:17","date_gmt":"2015-08-29T19:25:17","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/get-more-out-of-treadmill-time\/"},"modified":"2025-08-28T18:01:18","modified_gmt":"2025-08-28T18:01:18","slug":"get-more-out-of-treadmill-time","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/get-more-out-of-treadmill-time\/","title":{"rendered":"Get More Out of Treadmill Time"},"content":{"rendered":"\n<p>Hill workouts are among the best exercises a person can do because they provide a high-intensity workout while also having a low impact on your joints. Recent studies have shown that incline work\u2014even walking up steep angles\u2014has a wide variety of benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Here are the highlights of incline work:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: 13px\"> It improves your strength and power while burning fat and toning muscle.<\/span><\/li>\n\n\n\n<li><span style=\"font-size: 13px\"> It quickens the pace with which your brain sends messages to your muscles.<\/span><\/li>\n\n\n\n<li><span style=\"font-size: 13px\"> It increases the stroke volume of your heart.<\/span><\/li>\n\n\n\n<li><span style=\"font-size: 13px\"> It strengthens the lower back, glutes, hamstrings, quads and calves.<\/span><br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--YMXiwOqt--\/c_auto,g_auto,w_87,h_152\/v1\/2405e908\/reames.webp?_a=BAAAV6Bs\" alt=\"reames\" class=\"wp-image-85\"\/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>We asked Gold\u2019s Gym Fitness Institute specialist Robert Reames to share three treadmill workouts you can add to your gym routine. A treadmill is the best place for hill workouts because it removes the most troublesome aspect: the downhill. Most hill-related injuries actually occur on the downslope because the reverse incline adds a gravity-induced load. So the treadmill has all the great uphill benefit with none of the, well, downside of the downhill.<\/p>\n\n\n\n<p>Because individual fitness levels vary so much, Reames uses a 1\u20135 perceived effort zone system. Zone 1 is a light warm-up and Zone 5 is nearly maximum effort. As a general guide, treadmill incline should be somewhere between a 4% and a 10% grade, and sprint speed should be between 7.5 and 10 mph. Focus on pushing yourself but keep good posture with your hips, <a href=\"https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/\">shoulders<\/a> and neck relaxed. Add one of these to your current treadmill routine or pair them up for more intensity.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The 10-Minute Workout<\/h3>\n\n\n\n<div>1.5 minutes warm-up<\/div>\n\n\n\n<div>1.5 minutes warm-up<\/div>\n\n\n\n<div>1.5 minutes high-incline power walk<\/div>\n\n\n\n<div>1 minute rest interval<\/div>\n\n\n\n<div>1.5 minutes sprint<\/div>\n\n\n\n<div>1.5 minutes cool-down<\/div>\n\n\n\n<div>1.5 minutes cool-down<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The 15-Minute Workout<\/h3>\n\n\n\n<div>2 minutes warm-up<\/div>\n\n\n\n<div>1 minute warm-up<\/div>\n\n\n\n<div>1.5 minutes high-incline power walk<\/div>\n\n\n\n<div>1.5 minutes high-incline sprint<\/div>\n\n\n\n<div>3 minutes rest interval<\/div>\n\n\n\n<div>1.5 minutes high-incline power walk<\/div>\n\n\n\n<div>1.5 minute high-incline sprint<\/div>\n\n\n\n<div>2 minutes cool-down<\/div>\n\n\n\n<div>1 minute cool-down<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The 20-Minute Workout<\/h3>\n\n\n\n<div>2 minutes warm-up<\/div>\n\n\n\n<div>2 minutes warm-up<\/div>\n\n\n\n<div>2 minutes high-incline power walk<\/div>\n\n\n\n<div>2 minutes rest interval<\/div>\n\n\n\n<div>2 minutes high-incline sprint<\/div>\n\n\n\n<div>2 minutes rest interval<\/div>\n\n\n\n<div>2 minutes high-incline power walk<\/div>\n\n\n\n<div>2 minutes rest interval<\/div>\n\n\n\n<div>2 minutes cool-down on flat grade<\/div>\n\n\n\n<div>2 minutes cool-down interval on flat grade<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;You, a treadmill and an incline: All you need for an efficient and effective workout.&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":6866,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[187,189,234],"class_list":["post-3720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-increase-endurance","tag-running","tag-treadmill-workouts"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3720"}],"version-history":[{"count":8,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3720\/revisions"}],"predecessor-version":[{"id":10087,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3720\/revisions\/10087"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6866"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}