45 Minute Walking Video

Hello Kinomap!!

I hope you enjoy it and get a great workout! Please let me know your thoughts! Make sure you're challenging yourself and getting your heart rate up!

The workout consists of (this is all explained in the video): 5 Minute Warm-Up (stretch even more before the workout if you need more)

Incline 1 to 15 for 3 minutes each

Some extra fun! Cool Down & Stretching

Increased lower back stretching is recommended. The lower back can become sore when at higher inclines for an increased amount of time. ***If you have lower back issues please monitor how you're feeling during the workout and remain at an Incline that is comfortable.

My suggestion is no higher than an Incline of 8.0-10.0 if you do have lower back concerns. 

A FEW BENEFITS OF INCLINE WALKING:

1- Fat Burning: While the number of calories burned by each person is based on individual factors, walking or running at an incline of two percent or more burns more calories than walking or running outdoors on a level surface —the body uses a greater percentage of fat for fuel.

Walking at 3 mph on a super-incline trainer races between 16 and 18 percent burns 70 percent more fat than running with no incline.

2- Muscle Building: Walking on an incline increases leg muscle activation, stimulating the muscles of the calves, hamstrings and glutes. The muscle fibers that are triggered and worked by walking or running on an incline are called slow twitch muscles, which is tones your muscles.

The greater the incline and the longer the period of time spent exercising on that incline, the faster you’ll see results. If you enjoy my workouts please spread the word and let me know if you have any suggestions, feedback, etc.

3- Heart Rate: To get the most out of your cardio workouts, your heart rate should be about 60 to 80 percent of your maximum heart rate.

Walking on an inclined treadmill is an excellent way to keep your heart rate in the targeted range.

Keeping your heart rate elevated at this level throughout a workout provides many benefits to the body. Incline walking increases the workload, raising the heart rate without having to risk aggravation of injury by running.

Source: https://www.veincenteratiowaheart.com/

REMEMBER TO CONSULT WITH YOUR DOCTOR BEFORE STARTING A NEW FITNESS ROUTINE.