Can Running on the Auto Incline Treadmill Help Us Build Muscle?

Who said treadmills were just for cardio? While they're fantastic for burning calories and improving cardiovascular health, they can also be an excellent tool for building muscle, particularly the auto incline treadmill. You can shape your body and tone your muscles right on the treadmill. In this article, we'll explore the science behind how treadmills can help you build muscle and provide tips and strategies to maximize your gains while running the treadmill with an automatic incline. Whether you're a beginner or a seasoned runner, you'll discover how to make the most of your treadmill workouts.

1. Key Benefits of Auto Incline Treadmill Running

Treadmills are well-known for their cardiovascular advantages, but they do much more than that. By incorporating a treadmill running into your training program, you will unlock its muscle-building potential and improve overall fitness. Let's look at some of the primary benefits that make treadmills an effective tool for reaching your fitness objectives.

1.1 Cardiovascular Health

Treadmill running improves blood circulation throughout your body, ensuring that oxygen and nutrients are delivered efficiently to your tissues and organs. According to the NCBI, echocardiographic studies show that distance runners have larger, thicker left ventricles than do sedentary controls; their hearts are more efficient than those of sedentary people, pumping a larger volume per beat. [1]

1.2 Calorie Burning

According to Harvard Health Publishing, a 185-pound person burns more calories in 30 minutes on a treadmill at 5 mph than a 125-pound person at the same speed —336 versus 240 calories, respectively. If your goal is to lose weight, running on the treadmill will be a good choice

1.3 Build Endurance

Treadmills allow you to gradually increase the intensity and duration of your workouts, gradually pushing your body to adapt and improve. And treadmill sessions provide consistent training stimulus, allowing your body to adapt and build endurance over time.

1.4 Muscle Building

While treadmills are often associated with cardio, they can also be used to build muscle, particularly in the lower body. So how does treadmill running affect your muscles? Let's dive into the next part!

2. How Auto Incline Treadmill Running Affects Muscles

Many current treadmills include automated incline settings, which allow you to gradually raise the difficulty of your workouts without making manual adjustments. The treadmill with auto incline not only offers diversity but also improves the efficacy of your muscle-building regimen.

2.1 Engagement of Lower Body Muscles

Quads: The primary muscles worked during treadmill running are the quads, located on the front of your thighs. These muscles are responsible for extending the leg at your knee and powering your stride.

Hamstrings: The muscles on the back of your thighs are also heavily engaged during treadmill running. Hamstrings help with knee flexion and contribute to thigh propulsion.

Glutes: Your glutes, or buttocks muscles, play a crucial role in stabilizing the pelvis and providing power for each stride.

Calves: The muscles in your calves assist with pushing off and propelling you forward, contributing to your running efficiency.

Altering the incline allows you to effectively target different muscle groups. Steeper inclines work your quads, glutes, and hamstrings, whilst lesser inclines target your calves.

2.2 Other Muscle Groups

While the lower body muscles are the primary focus, treadmill running can also indirectly engage and strengthen other muscle groups:

Core muscles: The constant engagement of your core muscles, including your abs, obliques, and lower back, is essential for maintaining balance, stability, and proper form during running. A strong core contributes to a more efficient running stride, reduces the risk of injuries, and can even improve your overall athletic performance.

Upper body muscles: While not the primary focus, running on a treadmill activates and strengthens your shoulders, chest, and arms. These muscles work in conjunction with your core to maintain proper posture, balance your body, and reduce stress on your joints.

3. Build Muscle on the Auto Incline Treadmill: Tips and Strategies

Treadmills offer a versatile platform for building muscle, going beyond their traditional role in cardio workouts. By incorporating specific techniques and strategies, you can effectively target and strengthen various muscle groups.

3.1 A Combination of High-Intensity Interval Training (HIIT)

Incorporating HIIT into your treadmill program will help you grow muscle faster. Here's a step-by-step instruction:

Select your HIIT protocol: Choose a HIIT protocol that matches your fitness level and goals. Classic intervals (30 seconds sprint, 60 seconds rest) and Tabata intervals (20 seconds work, 10 seconds rest) are two popular possibilities.

Warm Up: To prepare your muscles, warm up for 5-10 minutes at a moderate pace.

Perform HIIT intervals: Follow your preferred HIIT routine, alternating between intense bursts of activity and short periods of rest.

Cool Down: Gradually lessen your intensity and end with a 5- to 10-minute cool down.

Gradual Progression: As you gain strength, gradually increase the intensity, duration, and frequency of your HIIT sessions.

Maintain Proper Form: To avoid injuries and increase muscle engagement, keep good form throughout your HIIT sessions.

Be Consistent: Regular HIIT training is essential for generating considerable muscular growth. Maintain your workout program and progressively raise the intensity over time.

3.2 Incorporate Treadmill Running with Weight Training and Diet

Incorporating weight training into your routine can significantly enhance muscle-building results from treadmill running. Focus on exercises that target major muscle groups, such as lunges and deadlifts, which complement the muscles engaged during running. Upper body exercises like push-ups, bench presses, and rows are also beneficial, ensuring a balanced workout regimen. By combining these strength exercises with treadmill sessions, you create a comprehensive fitness plan that promotes both cardiovascular health and muscle growth.

In addition to exercise, maintaining a balanced diet is crucial for muscle development. Ensure you consume sufficient protein to support muscle repair and growth; sources like lean meats and beans are excellent choices. Carbohydrates are important too, providing the energy needed for intense workouts. Don’t forget healthy fats, as they play a vital role in hormone production and overall health. Staying hydrated and eating a variety of fruits and vegetables will provide essential vitamins and minerals, further supporting your fitness goals.

Conclusion

In summary, running on the treadmill with auto incline can contribute to muscle building. Additionally, combining HIIT, weight training, and a healthy diet can further accelerate your body's transformation. If space is a concern, opt for foldable ones like those from Tousains. These models can easily be placed under your desk during use and stored under your sofa or bed when not in use.

Are you ready to transform your fitness journey with an auto incline treadmill? View Tousains treadmill collection and start building your muscles today! Remember, consistency is key to success.

References

[1] https://pubmed.ncbi.nlm.nih.gov/3902253/