1
00:00:00,760 --> 00:00:05,000
Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

2
00:00:08,720 --> 00:00:13,960
Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit

3
00:00:14,040 --> 00:00:17,720
Speaker 1: tip why you should put your treadmill to a one

4
00:00:18,000 --> 00:00:22,919
Speaker 1: percent incline. Now, for many years, one of the top

5
00:00:23,040 --> 00:00:28,240
Speaker 1: questions I have received is the treadmill the same as outside?

6
00:00:28,880 --> 00:00:31,680
Speaker 1: And the answer, the short answer is no. There are

7
00:00:31,720 --> 00:00:35,479
Speaker 1: several reasons, and this fit tip is one. So whether

8
00:00:35,600 --> 00:00:40,960
Speaker 1: you are indoors or outdoors, there is a difference, and

9
00:00:41,080 --> 00:00:46,440
Speaker 1: one of them is the incline. Fitness people for years

10
00:00:46,479 --> 00:00:51,600
Speaker 1: have used the line that if you are running on

11
00:00:51,840 --> 00:00:55,880
Speaker 1: a treadmill at a zero percent incline, it is almost

12
00:00:56,200 --> 00:00:59,080
Speaker 1: like running downhill, or it is like running downhill. Now,

13
00:00:59,120 --> 00:01:02,520
Speaker 1: I think many don't know the reasons why or the

14
00:01:02,600 --> 00:01:05,360
Speaker 1: reason why that is. And here it is. That's the

15
00:01:05,400 --> 00:01:10,119
Speaker 1: fifth tip. Okay. So this comes from a study way

16
00:01:10,160 --> 00:01:15,440
Speaker 1: back August of in the Journal of Sports Sciences, and

17
00:01:15,480 --> 00:01:19,880
Speaker 1: they investigated what incline could make running on the treadmill

18
00:01:20,520 --> 00:01:23,960
Speaker 1: the same as running outdoors. So, in other words, was

19
00:01:24,120 --> 00:01:26,800
Speaker 1: running on the treadmill at a zero percent incline the

20
00:01:26,840 --> 00:01:30,679
Speaker 1: same as running outdoors? And it wasn't okay, Uh, these

21
00:01:30,959 --> 00:01:35,160
Speaker 1: was researchers from the University of Brighton in the United Kingdom,

22
00:01:35,400 --> 00:01:38,920
Speaker 1: and they had nine runners trained mail runners run for

23
00:01:39,120 --> 00:01:43,119
Speaker 1: six minutes at various speeds at various inclines ranging from

24
00:01:43,240 --> 00:01:46,720
Speaker 1: zero to three per cent. Then they were tested while

25
00:01:46,800 --> 00:01:50,200
Speaker 1: running outdoors on a flat road. What they found was

26
00:01:51,120 --> 00:01:55,400
Speaker 1: that the participants oxygen intake that's their v O two

27
00:01:55,480 --> 00:02:01,280
Speaker 1: max that they tested during both runs, that running on

28
00:02:01,320 --> 00:02:06,400
Speaker 1: a treadmill at a one percent grade that best matched

29
00:02:06,680 --> 00:02:12,799
Speaker 1: the same output or the same oxygen cost the same

30
00:02:12,840 --> 00:02:18,160
Speaker 1: effort as running outside. So if you are on a treadmill,

31
00:02:18,320 --> 00:02:22,079
Speaker 1: running on a treadmill, you generally want to put it

32
00:02:22,639 --> 00:02:28,480
Speaker 1: at a one percent incline two as closely approximate being outdoors.

33
00:02:29,280 --> 00:02:31,200
Speaker 1: And why is that, you know, why? What is it?

34
00:02:31,240 --> 00:02:37,079
Speaker 1: What's the difference? The huge difference in this specific example

35
00:02:37,960 --> 00:02:41,160
Speaker 1: is the lack of air resistance. So when you run

36
00:02:41,320 --> 00:02:46,320
Speaker 1: indoors on a treadmill, the lack of wind resistance. Air

37
00:02:46,400 --> 00:02:51,760
Speaker 1: resistance results in a lower energy cost compared with running

38
00:02:51,800 --> 00:02:57,600
Speaker 1: outdoors at the same velocity. So if you are trying

39
00:02:57,639 --> 00:03:00,320
Speaker 1: to burn more calories, if you are trying trying to

40
00:03:01,040 --> 00:03:05,200
Speaker 1: prepare for a race, if you are trying to just

41
00:03:05,480 --> 00:03:10,320
Speaker 1: improve your endurance. Ideally you put it at one percent.

42
00:03:10,360 --> 00:03:12,080
Speaker 1: Now you can mix it up, but just know that

43
00:03:12,120 --> 00:03:15,800
Speaker 1: you are going easier. So if you always have it

44
00:03:15,880 --> 00:03:19,680
Speaker 1: at a zero percent incline on a treadmill and then

45
00:03:19,720 --> 00:03:24,240
Speaker 1: you go outdoors, so often people say why is it harder? Again,

46
00:03:24,280 --> 00:03:26,959
Speaker 1: there are several reasons, but this is one big one

47
00:03:27,480 --> 00:03:30,799
Speaker 1: because you get acclimated too, as they say, we can

48
00:03:30,880 --> 00:03:33,880
Speaker 1: use it because it kind of makes it easier to understand,

49
00:03:33,960 --> 00:03:37,280
Speaker 1: kind of like running downhill slightly because you're just not

50
00:03:37,360 --> 00:03:41,200
Speaker 1: working as hard as on a flat surface outdoors. And

51
00:03:41,320 --> 00:03:44,720
Speaker 1: that's why. It's the wind resistance. So cyclists in an

52
00:03:44,840 --> 00:03:49,520
Speaker 1: arrow position, right, Swimmers they're fighting against the the water,

53
00:03:49,840 --> 00:03:52,560
Speaker 1: you know, literally the resistance of the water. You gotta

54
00:03:52,600 --> 00:03:57,360
Speaker 1: fight through that. And runners, yes, there's wind resistance as well.

55
00:03:57,920 --> 00:04:02,800
Speaker 1: So that is why if you want to maximize or

56
00:04:03,120 --> 00:04:07,320
Speaker 1: burn more calories, make it more like running outdoors, you

57
00:04:07,400 --> 00:04:11,680
Speaker 1: want to put your treadmill to a one percent incline.

58
00:04:12,200 --> 00:04:13,800
Speaker 1: Then you don't go out to do your five k

59
00:04:13,920 --> 00:04:17,880
Speaker 1: race after training almost exclusively on your treadmill and go, oh,

60
00:04:17,880 --> 00:04:20,640
Speaker 1: this is harder than I thought it would be. And

61
00:04:20,680 --> 00:04:24,919
Speaker 1: there you have it. Wind resistance one percent incline and

62
00:04:25,000 --> 00:04:30,000
Speaker 1: you will get the same energy cost as running outside

63
00:04:30,400 --> 00:04:34,239
Speaker 1: when you are running on a treadmill. Thank you for listening.

64
00:04:34,960 --> 00:04:38,760
Speaker 1: I am Tom Holland. This is Fitness Disrupted. Please rate

65
00:04:38,800 --> 00:04:42,240
Speaker 1: the show if you haven't subscribe as well. Tom h

66
00:04:42,279 --> 00:04:45,120
Speaker 1: Fit is my Twitter and my Instagram and you can

67
00:04:45,160 --> 00:04:48,920
Speaker 1: ask questions right through my website Fitness disrupted dot com.

68
00:04:48,960 --> 00:04:51,160
Speaker 1: Thank you for listening. My goal is to help you

69
00:04:51,680 --> 00:04:54,320
Speaker 1: have your best life, to look better, to feel better,

70
00:04:54,360 --> 00:04:58,080
Speaker 1: to live longer. We do this through science and common

71
00:04:58,120 --> 00:05:03,800
Speaker 1: sense and excessive moderation. Thank you for listening. I am

72
00:05:03,839 --> 00:05:15,160
Speaker 1: Tom Holland. This is Fitness Disrupted. Believe in yourself. Fitness

73
00:05:15,200 --> 00:05:18,599
Speaker 1: Disrupted is a production of I Heart Radio. For more

74
00:05:18,640 --> 00:05:21,880
Speaker 1: podcasts from my heart Radio, visit the i heart Radio app,

75
00:05:22,080 --> 00:05:25,520
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.