If you’ve ever wondered “what incline should I use on the elliptical,” you’re not alone. This is a common question for anyone looking to get the most from their workout, and the answer depends entirely on your goals.
Using the right incline can change your session from a basic cardio routine to a targeted training workout. It affects which muscles you work, how many calories you burn, and your overall endurance. Let’s break down how to choose the best setting for you.
What Incline Should I Use On The Elliptical
There is no single perfect incline number. The best setting varies from person to person and day to day. Your fitness level, workout aim, and even how your body feels that day all play a part.
Think of the incline like a dial you can adjust to fine-tune your exercise. A higher incline isn’t always better—it’s about using the right tool for the job.
Understanding Incline and Resistance
It’s important to know the difference between incline and resistance on an elliptical. They work together but do different things.
- Incline: This changes the ramp angle of the elliptical’s pedals. A higher incline simulates going uphill, targeting your glutes, hamstrings, and calves more. It also increases the overall intensity.
- Resistance: This controls how hard it is to push the pedals. Higher resistance builds muscular strength and endurance, making your legs work harder against a force.
For the best workouts, you’ll often adjust both settings. A high incline with low resistance feels different than a low incline with high resistance, even if the heart rate is similar.
Incline Settings for Specific Goals
Here is a practical guide on where to set your incline based on what you want to acheive.
For Weight Loss and Calorie Burn
Interval training is highly effective for burning calories. You’ll alternate between high-intensity and recovery periods.
- Start with a 5-minute warm-up at a low incline (1-3) and comfortable resistance.
- Increase the incline to a challenging level (8-12) for 1-2 minutes. Your effort should feel hard.
- Recover by lowering the incline back to 2-4 for 2-3 minutes.
- Repeat this cycle 5-7 times.
- Finish with a 5-minute cool-down at a low incline.
This method keeps your heart rate up and can lead to a higher calorie burn even after your workout.
For Building Leg and Glute Strength
To really focus on your lower body, you’ll use higher incline and resistance settings. This mimics climbing a steep hill.
- Use an incline setting between 10 and 15.
- Set a resistance that makes your legs feel fatigued after 45-60 seconds of pedaling.
- Maintain a slower, controlled pace to focus on muscle engagement.
- Aim for sets of 3-5 minutes at this high setting, with lower-incline breaks in between.
Remember to push through your heels to activate your glutes even more.
For Endurance and Steady-State Cardio
If your goal is to improve heart health or train for a long-distance event, a moderate, steady incline works best.
Choose an incline of 4-7. This should feel sustainable. You should be able to hold a conversation, but it would be difficult to sing. Maintain this pace for 30-60 minutes. This builds aerobic capacity without overtaxing your muscles to quickly.
For Low-Impact Recovery
On recovery days or if you have joint concerns, a low incline is ideal. Keep the incline at 0-3 with very light resistance. The goal is gentle movement to promote blood flow, not intensity. A 20-30 minute session can help with muscle soreness.
How to Find Your Starting Point
If you’re new to the elliptical, start simple. Begin with the manual program or a basic cardio setting.
- Start with both incline and resistance at their lowest settings.
- Pedal for a few minutes to get comfortable with the motion.
- Slowly increase the incline by 1-2 levels every minute until you find a setting that raises your heart rate but still feels manageable.
- Note that level—it’s a good baseline for your moderate effort.
Listen to your body. A little muscle burn is normal, but sharp pain is not. Don’t be afraid to adjust the settings down at any time.
Common Mistakes to Avoid
Knowing what not to do is just as important. Here are some frequent errors people make with elliptical incline.
- Using Too High Incline Too Soon: This can lead to poor form, like leaning heavily on the handles or straining your lower back. Build up gradually.
- Never Changing the Incline: Staying at the same flat level limits your results and can lead to plateaus. Your body adapts to consistency.
- Sacrificing Form for Incline: If you can’t maintain an upright posture with your core engaged, the incline is to high. Lower it and focus on technique.
- Ignoring Resistance Completely: Relying only on incline without adding resistance can make the workout feel “slippery” and reduces strength benefits.
Advanced Tips: Using Pre-Set Programs
Most ellipticals have built-in programs that automatically control incline and resistance. These can be excellent tools.
The “Hill” or “Rolling Hills” program is great for simulating outdoor terrain. The “Interval” program is perfect for fat burning. Try them out! They take the guesswork out of planning and challenge your body in new ways. You can always adjust the overall intensity level if the program feels to easy or hard.
Listening to Your Body is Key
The numbers on the screen are guides, not rules. How you feel is the ultimate metric.
Some days, a level 8 incline might feel impossible. Other days, it’s easy. That’s normal. Factors like sleep, nutrition, and stress affect your performance. Adjust your plan accordingly—consistency over time matters more than one perfect workout.
FAQ: Your Incline Questions Answered
Is a higher incline always better?
No. A higher incline is better for targeting specific muscles like glutes, but a moderate incline is often better for sustained calorie burn and cardiovascular health. Variety is best.
What’s a good incline for beginners?
Beginners should start with a low to moderate incline, between 1 and 5. Focus on learning proper form and building stamina before increasing the challenge significantly.
Can I use the elliptical on a high incline every day?
It’s not recommended. High-incline work is intense on your muscles. To prevent overuse injuries, mix high-incline days with lower-incline endurance days and recovery days.
Does holding the handles reduce the effectiveness?
Holding the moving handles for balance is fine. But leaning statically on the console handles reduces core engagement and lower body workload, especially at higher inclines. Try to use a light touch or swing your arms naturally.
What if my elliptical doesn’t have an incline feature?
You can simulate incline by increasing the resistance. Also, pedaling backwards is a good way to change the muscle focus and add variety to your routine on a basic machine.
Finding the right incline is a personal journey. Start with your goal, experiment with the settings we’ve discussed, and pay attention to how your body responds. The perfect workout is the one that you can do safely and consistently, leading you toward your fitness aims.