By LEKPEA BUEKOR
There is always one new fitness activity trending all over social media, of course, professing to enhance weight loss. Sadly, some of these activities are not safe and not also effective.
The 12-3-30 workout is one of the most popular workouts currently in Vogue. But what exactly is it?
This article provides answers to everything you need to know about the 12-3-30 workout and its benefits.
What is the 12-3-30 workout?
The 12-3-30 exercise is simply walking, but on a treadmill and at an inclined level.
“The 12-3-30 is a treadmill exercise that requires you to walk for 30 minutes on the treadmill fixed at three miles per hour and a 12% incline,” says Andrea Marcellus, a certified personal trainer in Los Angeles and author of The Way In.
“It became a popular social media craze due to its unsophistication and the assertion by its creator, social media influencer Lauren Giraldo, who declared that she dropped in weight by 30 pounds simply by practising the workout.”
Is the 12-3-30 a good workout?
“ Whatever gets you motivated to move is a good thing. Its simplicity is an added advantage that encourages many people in that section,” says Marcellus. This could probably be one reason why this workout is so common since it centres on walking and provides a considerable form of lower-impact exercise.
The easiness of the 12-3-30 workout can make getting started on a fitness regimen simple, economic, and less fierce than other alternatives,” says Marcellus. “The incline work is demanding and will aid in boosting the cardiovascular system more rapidly than walking on a horizontal surface at an equal pace. Furthermore, it will help you burn additional calories without having to jump, which makes it an excellent choice for people who have problems with their feet, ankles, knees or ankles.
Since this workout doesn’t need any equipment other than a treadmill, it’s also a suitable choice for beginners and people.
“Aside from its benefit to the cardiovascular health, walking at an incline of 12% will also boost and strengthen the muscles in the lower body,” says Alissa Tucker, a National Academy of Sports Medicine (NASM) certified private coach and master trainer at AKT Studios in New York. “It’s also quite gentle on the joints and yet provides you the chance to get your heart rate up to burn off fat,” he added.
How safe is the 12-3-30 workout?
“As a result of the low-impact nature of the workout, it’s safe for most people,” says Tucker.
Although, there are a few things experts recommend you to bear in mind. “This workout won’t equip you enough for movements in daily life because you are only moving on one plane of motion. Thus, you are primarily working the muscles only in the backward and forward direction and disregarding some of the most significant stabilizing muscles, like the outer glutes and deep core muscles,” explains Tucker. She does not advise using this routine as a fundamental source of exercise.
Also, if you suffer from lower back conditions, you must be careful when practising this workout.
Experts remark that this routine may not be the best choice because “the steep incline can put too much pressure on the back, mostly if the abdominal muscles are not appropriately supporting the body,” says Tucker.
How is the 12-3-30 workout done?
First, you should fuel up. A general rule of thumb is to eat 45 minutes to an hour before you start a workout— particularly when it comes to cardio. Or, you could wait until later, if your body prefers it. Either way, opting for a snack that exerts a combination of carbohydrates and protein is best.
The old maxim, “Slow and steady wins the race,” remains true with the 12-3-30 workout. Avoid the impulse to jump in too rapidly, and take time to ease in.
A personal trainer and wellness specialist, Floyd-Jones, recommends beginning with pre-workout stretches to prepare your glutes, calves, hamstrings and hips. Then, slowly work your way through the treadmill. “When I do any type of treadmill workout with my clients, I always have them do the first couple of minutes flat–at 0% grade–to adjust to the treadmill and start to warm up,” she says. “Then, I start to modify the incline and then the speed.” It’s nice to push yourself, but also make sure you’re paying attention to your body—You can adjust timing and pace as often as you like.
The 12-3-30 treadmill workout is a beneficial aerobic activity that increases your heart rate, improves stamina and endurance, and enhances weight loss when paired with a balanced diet. However, it’s no magic remedy. For best outcomes, engage in a 12-3-30 routine a couple of days a week and utilize the remaining days to engage other muscles through strength and mobility activity.