45 Minute Hill Climbing Walking Treadmill Workout - Glute Strengthening & Calorie Burning Workout

Hi KinoMap Family!

I'm happy to share another great walking with you! I hope you enjoy it and get a great workout in!

Make sure you're challenging yourself and getting your heart rate up! If you have any questions please feel free to email me at: treadchic@gmail.com

The workout consists of (this is all explained in the video):

00:00 Introduction

01:35 - Warm-Up

06:25 - Workout Incline 1 - 5 Minutes

Incline 5 to 1 - 5 Minutes

Incline 10 to 1 - 10 Minutes

Incline 15 to 1 - 15 Minutes

Incline 1-3-6-9-12-9-6-3-1

51:49 - Cool-Down

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

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- 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/

STRENGTH TRAINING INFO: These are examples of strength training that you can add to your routine:

https://www.sparkpeople.com/blog/blog.asp?post=10_strength_training_exercises_for_walkers

Info on Toney Bands: https://www.toneybands.com/

Coupon Code: treadchic (10% off)

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