Any way you look at it, weight loss is challenging. It’s a long journey with many ups and downs, and sometimes you can feel stuck in a rut without making any progress. The good news is that ETNT are here to help. we chatted with Chris Mohr, PhD, RDan exercise physiologist and Fitness and Nutrition advisor for Fortune recommendswhich explains how to effectively combine incline walking and strength training for faster weight loss.
Incorporating incline walking and strength training into your exercise routine can be a surefire way to maximize calorie burn and muscle growth to help you shed those extra pounds and keep them off. Inclined walking is a low-impact exercise raises your heart rate and increases cardiovascular health. Research suggests that walking on an incline may be as beneficial as running because it increases the intensity of the exercise by engaging more muscles in your legs and core. This increased effort allows you to expend more energy (aka burn more calories) than walking on a flat surface.
Strength training is equally important for building muscle mass, which is crucial for increase your metabolism and burning calories. After all, the more muscle you have, the more calories your body burns at rest. When you pair these incline walks and strength training, you enhance the benefits of each, leading to faster weight loss results.
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How to combine incline walking and strength training
An easy way to combine incline walking and strength training is to dedicate specific days of the week to each type of exercise. For example, you can choose Mondays, Wednesdays and Fridays to walk on an incline, planning for sessions lasting between 30 and 45 minutes on an incline treadmill or during a hike on a hilly trail. On alternate days, such as Tuesdays, Thursdays and Saturdays, focus on strength training, targeting different body parts with each workout. This structure helps keep your workouts varied and prevents boredom and overuse injuries.
“The key to successful weight loss is consistency and variety in your exercise routine,” explains Mohr. This means mixing up your incline workouts with different terrains or speeds and incorporating different strength exercises, such as dumbbell movements, resistance bands, and bodyweight exercises. “By changing your routine regularly, you not only engage different muscle groups, but also keep your body guessing,” he adds.
The benefits of incline walking and strength training
Mohr says, “Incline walking is great for cardiovascular health and endurance because it’s inherently more challenging than walking on a flat surface. For a more intense workout, start with a brisk 10-minute incline walk to warm up. After this , You can transition to your strength training routine and then finish with another short incline walk as a cool down expenditure.”
Incline walking reduces the risk of overuse injuries by engaging different muscle groups and adding variety to your workouts. Strength training complements this by increasing muscle mass and bone density. This in turn increases your metabolism, allowing you to burn more calories during your workouts and even at rest.
“Integrating cardio and strength training ensures you’re working on your fitness from multiple angles, which is important for effective weight management,” says Mohr.
Who should avoid combining incline walking and strength training?
While the combination of incline walking and strength training is an excellent weight loss strategy for most people, some may need to exercise caution before starting. If you have joint problems such as knee, hip or ankle problems, incline walking may feel too strenuous and may aggravate existing conditions. Similarly, those with heart conditions should consult a healthcare professional before engaging in vigorous incline walking.
Mohr emphasizes, “It’s important to listen to your body and modify your workouts accordingly. If you have any concerns about your physical ability, especially when it comes to joint health or cardiovascular fitness, seek advice from a healthcare provider.”
Also, beginners should consider starting with less intense exercises before progressing to a combination of incline walking and strength training.
Other tips for combining incline walking and strength training
If you’re ready to take your fitness to the next level with incline walking and strength training, set yourself up for success by setting specific goals and tracking your progress. For example, decide how many days a week you can realistically commit to these workouts and gradually build up your routine. It can also help to include a mixed bag of exercises, such as bodyweight movements, strength training and interval training, to keep the workout fresh and motivation high.
Don’t hesitate to adjust the intensity and duration of your incline walks and strength training sessions as you progress. Be sure to stay hydrated and nourish your body with a balanced diet to support your weight loss efforts. Following this structured approach that combines incline walking and strength training can help you sustainably lose weight, achieve your weight loss goals, and improve your overall health and quality of life.
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