To get your treadmill workout to at least the same level as walking or running outdoors on flat terrain, you need at least a 1-percent incline. This incline accounts for the lack of wind resistance you encounter indoors, as long as you avoid gripping the handrails as you exercise.

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When you release the handrails, your lower body and postural muscles have to work harder to keep you upright, which helps improve muscle mass and overall conditioning. Keeping your pace easy and increasing the incline by 1 percent every 1 to 2 miles, until you've reached your maximum working heart rate, will continue the toning and cardiovascular benefits of your treadmill routine. The experienced beginner and intermediate treadmill user can set the incline feature to simulate a run through the foothills; however, you should avoid true hill courses on the treadmill until you can run at an easy pace for 5 miles. Start with a 10-minute walking warm-up followed by a 1-mile run at an easy pace, a 3/4-mile run at an incline of 2 percent, 1/2 mile at 3 percent and 1/2 mile at 4 percent. After reaching the top of your hill at 4 percent, lower the incline back to 3 percent for 1/2 mile, 2 percent for 3/4 mile and then 1 percent for your final mile. As your fitness level improves, adjusting the inclines to slightly higher levels for longer periods increases the intensity of the workout. Increasing the incline on your treadmill causes the muscles in your legs and buttocks to dig in and become stronger as you force them to move uphill against gravity.