Can exercising against gravity speed up your weight loss journey?

When you exercise on an incline, your body burns more calories. This isn’t just a claim; it’s backed by scientific evidence. According to a study published in the Journal of Biomechanics, walking on a five per cent incline increases the metabolic cost by 65 per cent compared to walking on a flat surface.

What are the benefits of incline training?

Higher calorie burn: Incline training amplifies your workout intensity, leading to a higher caloric burn. Think of it as turning up the dial on a treadmill — your body works harder and burns more calories, accelerating weight loss. For example, a person weighing 70 kg might burn approximately 300 calories walking on a flat surface for 30 minutes, but the same person could burn around 480 calories walking on a steep incline for the same duration. This increase in calorie burn can be a source of motivation and inspiration on your weight loss journey.

Engage all muscles: Incline workouts are like a symphony for your muscles, targetting different muscle groups compared to flat-surface exercises. Your glutes, hamstrings, calves and quads are more than just engaged; they sing with effort. This tones these muscles and increases overall muscle mass, boosting your resting metabolic rate (the number of calories you burn at rest).

Improve cardiovascular health: The cardiovascular benefits of incline training are significant. Your cardiovascular endurance improves as your heart works harder to pump blood to the muscles working against gravity. This enhancement can lead to better overall heart health and increased stamina.

Calories In vs Calories Out

Effective weight loss hinges on how much calories you burn than consume. While incline training boosts the “calories out” side of the equation, monitoring the “calories in” is equally crucial.

No amount of exercise can compensate for a poor diet. Consuming excessive calories, mainly from unhealthy foods, can undermine the benefits of your workout. So focus on a balanced diet of fibrous vegetables, fruits and protein to optimise weight loss. These foods help reduce appetite naturally, preventing overeating. Think of your body as a car: incline training is like turbocharging the engine, but the fuel (your diet) needs to be high quality for optimal performance.

How to get into the routine?

1) Start with a gentle slope and gradually increase the incline to avoid strain and injury.

2) Gradually combine it with strength training, flat-surface cardio and flexibility exercises.