Does Incline Walking Burn Lots of Calories?
Yes, incline walking burns significantly more calories than level walking, with energy expenditure increasing as the slope steepens, particularly at inclines of 10% and 15%. 1
Energy Expenditure During Incline Walking
- Incline walking requires greater energy expenditure compared to level walking, with the energy cost increasing progressively with steeper slopes 1
- At slopes of 0% and 5%, the mass-normalized energy cost is similar between men and women, but at steeper inclines of 10% and 15%, women expend more energy per kilogram of body weight than men 1
- Walking at a 10-15% incline can increase energy expenditure to approximately 17.33 J·kg⁻¹·m⁻¹, compared to just 1.64 J·kg⁻¹·m⁻¹ on level ground 2
Physiological Demands of Incline Walking
- Incline walking activates different muscle groups more intensely than level walking, with increased gluteus maximus activity during incline walking at 10% and 15% grades 1
- Women display greater gluteus medius and vastus lateralis activity with increasing incline compared to men, suggesting different neuromuscular strategies during uphill walking 1
- High-incline walking at 20% grade has been shown to produce similar oxygen uptake (approximately 24 mL/kg/min) as level-grade jogging when matched at isocaloric intensities 3
Caloric Expenditure Calculation
- The caloric expenditure during walking can be calculated using the formula: kilocalories per minute = [(METs × 3.5 × body weight in kilograms) / 200] 1
- Brisk walking at 4.8 km/hour (3 miles/hour) on level ground has an absolute intensity of approximately 4 METs 1
- Incline walking increases the MET value significantly above level walking, resulting in greater calorie burn 1, 4
Factors Affecting Energy Cost During Incline Walking
- Body size and morphology influence energy expenditure during incline walking, with smaller individuals potentially expending more energy relative to body weight 1
- Biomechanical differences between individuals affect energy expenditure, including stride length, hip and pelvis motion, and muscle activation patterns 1
- The mechanical efficiency of walking decreases on steeper inclines above +0.15 (15%), approaching that of concentric muscular contraction 2
Practical Applications
- For weight management and increased calorie expenditure, incorporating incline walking at 10-15% can significantly increase energy expenditure compared to level walking 1, 2
- Walking on a treadmill should be conducted with at least a 1% incline to account for the reduced metabolic cost of treadmill propulsion compared to outdoor walking 1
- To achieve health benefits through walking, aim for a minimum total of 700-1000 kcal/week through regular walking sessions 1
Limitations and Considerations
- Individual differences in biomechanics and fitness level can affect the actual calorie expenditure during incline walking 1
- Energy cost measurements from wearable devices may have variable accuracy when estimating expenditure during incline walking, with errors ranging from 6.1% to 11.7% depending on calibration methods 5
- While incline walking burns more calories, some individuals may find level jogging more enjoyable and sustainable, which could impact long-term adherence 3