When it comes to losing weight, you can maximize your calorie-burn numbers by increasing the effort of your workouts.
Exercise Intensity and Weight LossThe more intense your workout, the more calories you'll burn. Incline AdvantagesAlthough the number of calories you can burn walking at a moderate pace is limited, you can increase the effort of your workout by setting your treadmill to a steep incline.
Maximizing EffortSome treadmills max out at a 12-percent incline, while others allow you to work against a whopping 15-percent grade. ConsiderationsAlthough walking at a steep incline on the treadmill can help you lose weight, there are some drawbacks. Running is the best exercise for fast weight loss, according to charts that rank calories burned per exercise.
Walking Up InclinesWalking up stairs and walking up a hill burn fewer calories than running. Those who say walking isn’t an effective workout are either not walking fast enough or steep enough- this looks like a great 25-min workout ! Walking is an easy, low-impact way to get exercise, but if you're looking to burn off 20 pounds, you need to increase the intensity of your workout. Step 2Set the treadmill's incline at 1 to 2 percent at first, before gradually increasing the incline. If you want to keep your training relegated to walking, the number of calories you can burn will be limited.

Walking uphill forces you to recruit two or three times the number of muscle fibers as training on level ground, which increases your effort considerably, according to U.K.
Walking at a speed of 3 mph at a 12-percent incline produces the same heart rate as running twice that speed on a flat surface, according to a 2008 study conducted by researchers at A.T.
Walking up stairs burns 563 calories per hour if you weigh 155 pounds, according to Wisconsin. Incline or uphill walking requires more muscular action, particularly from your large quadriceps and glute muscle groups. Prepare your quadriceps and gluteal muscles with some light jogging in place, then start walking on the treadmill on a flat level for 10 minutes. You can increase both the time spent and the level of the incline to increase the intensity of your workout.
Still, you can lose weight by walking on a treadmill at a high incline, increasing the muscular effort of your lower body considerably and burning more calories in the process.
You may burn more calories per minute than you would walking without an incline, but it won't mean anything if you can't keep up the pace for an extended period of time. While walking at a brisk 3.5-mile-per-hour pace can burn 267 calories an hour for a 155-pound person, that same person walking at that same pace up an incline can burn 422 calories an hour.
The steeper the incline, the more your muscles and heart must work and the more calories you burn. If you weigh 200 pounds, you will need to do incline walking for four hours to lose 1 pound.

A 155-pound person walking at a moderate pace of 3 miles per hour can expect to burn roughly 232 calories per hour. Effort increases by 4 percent for every 1 percent of incline, according to a 2013 article written by fitness coach Dave Wavey.
Additionally, walking at an incline may cause joint pain in the ankles and knees and could put your hamstrings in an awkward position, so make sure you stretch liberally before and after your workout.
Getting the legs and arms working in this way with a powerwalking incline program really gets the muscles and gives a great cardio workout.
By combining a regular walking routine with a healthy diet, you should be able to lose 20 pounds over the course of several months. For a 205-pound person, the number of calories burned walking uphill increases from 354 to 558. If you increase the amount of time dedicated to exercise, you can lose 20 pounds in a matter of four to six months.
You need to burn 3,500 calories to lose a pound, so your exercise routine should be combined with a balanced diet and nutrition plan. If walking at 3 mph allowed you to burn 232 calories in an hour, walking up a 15-percent incline at the same speed would result in 140 more calories burned for a 60-percent increase in effort.

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