*to the song of "Workin' on a Gold Mine*
I've been racking my brain trying to think of exercises I can do that won't make my knee worse, but will also work up a sweat. I've been swimming, doing the rowing machine, walking, and using the elliptical, then the other day it hit me: why not try walking on the dreadmill on an INCLINE?
I remember reading about how Angela from Oh She Glows was coming back from her injury, and she really focused on treadmill walking on an incline. Let me just tell you....it is INTENSE!
I walked last night for 1.5 miles at a 4.0 mph pace, switching between 8% and 10% incline. YOWSA! I was SOAKED when I was finished...and my knee didn't hurt one bit!I also found this article that describes the benefits of walking on an incline, some of which are:
- It challenges the cardiovascular system without requiring speed; ideal for people either not in the mood for speed workouts, or people who cannot ambulate swiftly due to orthopedic conditions.
- Because an incline challenges the heart at a slower walking pace, this means less impact on knees and hips.
- The slow nature is good for people either just getting back into exercise after injury, or for people new to exercise who don’t want to pull a muscle at faster speeds.
- Provides a stretch to the calves and Achilles tendons
- A great alternative for people suffering from heel pain (plantar fasciitis) because of the minimized heel-strike impact, and the stretching of the foot with each step
According to Spark People, I also burn 274 calories if walking at a 4.0 mph pace on a 10% incline for 30 minutes. This seems high to me, but I know after my heart was pumpin' last night that it "ain't no joke!" (as dear Jillian would say).
Have you ever walked on the dreadmill on an incline? Or tried an exercise/workout that was VERY intense...when you thought it wasn't?