Not only is running uphill great for your stamina, but it's also great for building leg muscles, which helps with your speed. .25 mile downhill @ smooth/fast effort; 2-3 minutes easy running or walking.25 mile uphill @ hard effort; 2-3 minutes easy running or walking; Warm-down: 1-3 miles easy/moderate aerobic pace. Walking is a form of exercise that requires no special equipment and minimal physical fitness, but it can lead to many benefits. YOU’LL BE HAPPIER. Surprisingly, even going downhill burns more calories than covering level ground, because it takes extra energy for the body to resist its natural tendency to … Triglycerides are a type of unhealthy fat found in the blood. Walking uphill reduces triglycerides – these are important components of cholesterol. Start with 10 downhill repeats at about a 10K pace, adding 1–2 each subsequent week. Uphill routes keep fitness routines interesting and challenging, and if you vary your route you reduce your risk of plateauing. Go for a walk. Walking downhill is good for lowering your blood glucose levels, say Austrian researchers. Even at a slow pace, going uphill dramatically raises walking's calorie costs, compared with following the same pace on level ground. Try this tip: run uphill at full intensity, 10 seconds at a time, to help build leg strength. Include some inclines to experience the benefits of walking uphill… However, people who have lipid problems, especially high amounts of triglycerides, might want to consider uphill walking. Downhill strides — the next stage is to include some downhill strides. Downhill walking improved their glucose tolerance by 8.2 percent, compared with a 4.5 percent improvement with uphill walking. Dr. Heinz Drexel, Voralberg Institute, Feldirch, Austria, says that walking downhill may be a good starting point for sedentary people to start exercising. We should keep these relatively short and run at an intensity that’s like top end aerobic intervals (~ VO2max intensity ) Looking for an effective exercise that doesn't require any fancy equipment? Uphill and Downhill Intervals Cheat Sheet: Downhill intervals should be hard in the effort sense, not in the ground-pounding sense. This might be the best benefit of all: As if brain and body power weren’t enough, research has shown that hiking can reduce and even help stave off depression. 4. AIM: This study aims to evaluate the cardiovascular changes during uphill, level, and downhill walking in young adults. Include some inclines to experience the benefits of walking uphill. Inserting a few deliberate downhill workouts into your weekly routine will help strengthen and toughen many of the muscles and joints that get a free pass when you’re running on flat ground or uphill. The advantage here is that you combine the benefits of uphill and downhill running in one training session. In addition to the improved endurance, better overall health and increased strength that uphill walkers gain at minimal risk to their joints, walking uphill provides a number of additional benefits. By changing the gradient of the treadmill, we can change the severity of exercise by keeping the speed constant. More Benefits. Alternatively, you can incorporate downhill training with a traditional uphill workout or into a hilly tempo run. Downhill running engages your lower abs and works your quads. Downhill does it, too. 4. BACKGROUND: Uphill walking and downhill walking are the different forms of walking which causes cardiovascular changes in the body. If you’re focusing solely on downhill running, jog or walk back up the hill after each repeat. “The main benefit from downhill running is the strength gains you can get from it,” says Steve Magness, performance coach, author and lecturer. 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