Learning how to put incline on a treadmill is one of the first things you’ll want to master. It’s a simple process that can make your workouts much more effective and interesting.
This guide covers all the common treadmill types. Whether you have a basic manual model or a high-tech machine with a touchscreen, you’ll find the steps here. We’ll also explain why using incline is so beneficial for your fitness.
How To Put Incline On Treadmill
Before you start pressing buttons, it’s good to know what you’re working with. Most treadmills use one of two main systems to raise the deck. The first is a mechanical pin system, often found on older or simpler models. The second is an electronic motor, which is standard on most modern treadmills.
Identifying your type is easy. If you see a hole or a lever near the base of the deck, it’s likely manual. If you see incline buttons on the console, it’s electronic.
Using Incline on an Electronic Treadmill
This is the most common method today. The process is straightforward, but features can vary. Always start by stepping onto the side rails for safety before adjusting the incline.
- Locate the Incline Controls: These are always on the console. They are usually clearly marked buttons with arrows pointing up and down. Sometimes they are part of a touchscreen interface.
- Start Your Workout: It’s best to begin walking or running at a slow pace first. Get your balance and let the belt reach your chosen speed.
- Press the Incline Button: To increase the incline, press the button with the upward arrow. Each press will typically raise the deck by 0.5% or 1.0%. Hold the button down for a rapid increase on many models.
- Monitor the Display: The console will show your current incline level, usually as a percentage (like 2.0%, 5.0%, etc.). Watch this to reach your desired setting.
- To Decrease Incline: Press the down arrow button to lower the deck back down. Always return to 0% or 1% and let the deck lower completely before stopping your workout and getting off.
Using Incline on a Manual Treadmill
Manual treadmills require a bit more physical effort to adjust. They are less common now, but many are still in homes and gyms. The key is to never adjust the incline while you are on the treadmill.
- Stop and Step Off: Come to a complete stop. Carefully step onto the side rails, then dismount the treadmill entirely. This is the most important saftey step.
- Find the Adjustment Mechanism: Look near the rear of the treadmill deck, close to the base. You will see a lever or a pull-pin mechanism.
- Release the Lock: If it’s a pull-pin, you’ll need to pull the pin out from its hole. If it’s a lever, you usually lift or slide it to unlock the deck.
- Lift the Deck: Physically lift the back of the treadmill deck until the pin or lever aligns with the next adjustment hole. These holes are often marked with numbers (1, 2, 3) or sometimes a rough incline percentage.
- Re-engage the Lock: Push the pin back into the new hole or secure the lever. Give the deck a gentle shake to ensure it’s locked securely in place.
- Resume Your Workout: Get back on the treadmill carefully, start at a slow speed, and test the new incline setting.
Using Pre-Set Incline Programs
Most electronic treadmills offer automated programs. These are a fantastic way to add variety without constantly adjusting settings yourself. The console will control both speed and incline according to a pre-designed workout profile.
- Navigate to the “Programs” or “Workouts” section on your console.
- Select a program with “Hills,” “Interval,” or “Terrain” in the name. “Fat Burn” programs also often use incline.
- You may be able to input a goal, like time or distance. The treadmill will then guide you through the workout, changing the incline automatically at set intervals.
- Pay attention during these programs, as the changes can be sudden. Always keep the safety clip attached.
Why You Should Use Treadmill Incline
Walking or running on an incline isn’t just about simulating hills. It has several key benefits that make it worth incorporating into your routine.
- Burns More Calories: Your body works harder to move against gravity. This increased effort leads to a higher calorie burn compared to flat walking at the same speed.
- Builds Lower Body Strength: Incline targets your glutes, hamstrings, and calves more intensely than flat ground. It’s a great way to build muscle endurance.
- Reduces Joint Impact: Contrary to what some think, incline walking can be easier on your joints than running on a flat surface. It often promotes a shorter stride and a different foot strike.
- Improves Cardiovascular Fitness: The added challenge pushes your heart and lungs, improving your overall stamina and endurance over time.
- Adds Variety: It breaks the monotony of steady-state cardio. Changing the incline every few minutes can make a 30-minute session feel much shorter.
Safety Tips and Best Practices
Using incline correctly is key to a safe and effective workout. A few simple habbits can prevent accidents and help you get the most from your session.
- Always start with a 5-minute flat warm-up. Let your muscles wake up before you challenge them with an incline.
- Increase the incline gradually. Jumping from 0% to 10% is a shock to the system and can strain muscles.
- Hold onto the handrails lightly for balance only, not to support your full weight. Leaning on the rails defeats the purpose and can throw off your posture.
- Maintain good form: keep your head up, shoulders back, and take shorter, more deliberate steps. Avoid looking down at your feet.
- Stay hydrated. Incline work can make you sweat more than you expect, even at slower speeds.
- Listen to your body. If you feel sharp pain or excessive dizziness, lower the incline immediately and slow down.
Troubleshooting Common Incline Issues
Sometimes, things don’t work as planned. Here are solutions to a few frequent problems people encounter.
The incline won’t go up or down. First, check if the treadmill is in “pause” mode. Some models lock the incline controls when paused. Ensure you are in an active workout mode. For manual treadmills, make sure the pin is fully disengaged before trying to lift.
The incline makes a loud grinding noise. This could indicate a problem with the drive motor or the lifting mechanism. It’s best to stop using the incline function and consult the owner’s manual or a repair technician.
The console shows an error code when I use incline. Note the specific code (like E3 or E6) and refer to your treadmill’s manual. Error codes often point to a sensor or motor issue that may need professional attention.
The incline feels uneven or wobbly. On a manual treadmill, check that both sides of the pin are securely locked into the same level hole. On any treadmill, ensure the machine is on a completely level floor. An unlevel base can cause stability issues.
FAQ Section
What is a good incline to start with on a treadmill?
If you’re new to incline, start with a 2-3% grade. This provides a noticeable challenge without being to intense. You can gradually add 0.5% or 1% each week as your fitness improves.
How do I put my treadmill on an incline before starting?
On electronic models, you can usually press the incline button before you start the belt. The deck will raise while the machine is in “standby” mode. On manual treadmills, you must set the incline physically before you get on, as previously described.
Can I set the treadmill incline manually during a program?
It depends on the treadmill. Some will let you override the program’s settings, while others will lock the controls until the program is finished. Check your manual for specifics on your model.
Is walking on an incline better than running flat?
Both have there place. Incline walking offers excellent calorie burn and strength building with lower impact, making it great for many people. Running flat improves speed and running economy. A mix of both is often the best strategy.
How do you put the incline down on a treadmill?
Simply press the “down” arrow button on an electronic console. For a manual treadmill, you must stop, get off, release the lock, and lower the deck to a new hole. Always lower it back to the lowest setting after your workout.
Mastering your treadmill’s incline feature opens up a whole new range of workouts. Start slow, focus on safety and form, and you’ll soon be tackling those virtual hills with confidence. Remember to mix up your routines to keep your body guessing and your mind engaged.