If you are a fan of the treadmill as your preferred method for aerobic exercise, know that your training can be enhanced with a new method. Haven’t you heard about the ’12-3-30′ workout?
This incline walking trend has garnered over 337 million views on TikTok commanding the hashtag #12330workout so far.
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People are in love with this method and praise it for being an effective complement to their weight loss programs, especially when they want to escape the monotonous routine that cardio imposes.
The person who made this method popular was TikToker Lauren Giraldo for popularizing the 12-3-30 workout, which took over the social media platform.
Lauren, who has more than 639,000 followers on TikTok, shared a video of this treadmill routine in November 2020 and showed the real body change. And since then, its popularity has continued to grow.
As advised by Giraldo, the method is quite simple: “12 (incline) 3 (speed) 30 (minutes)”. All you need to start this exercise is a treadmill.
First, set the incline to 12 and the speed to 3. Then just walk for 30 minutes. Giraldo recommends performing this routine as many times as possible during the week, and she herself does the 12-3-30 workout five times a week.
Differentiated treadmill training offers an effective combination of benefits that make it attractive to those looking to improve their physical health and promote weight loss. Here are some more detailed aspects about these benefits:
Greater calorie burn: Incline walking at a constant speed, as suggested by the 12-3-30 method, is an efficient way to burn calories.
The incline increases resistance, requiring more effort from your body to move. This results in higher calorie expenditure compared to flat walking.
For those looking to lose weight, this is essential, as burning calories is essential to create a calorie deficit and thus promote weight loss.
Muscle involvement: The incline of the treadmill requires your muscles to work harder to maintain balance and sustain movement.
Not only does it contribute to muscle toning, but it also helps strengthen essential muscle groups such as the legs, glutes and back muscles. As a result, the 12-3-30 workout can be beneficial for improving muscular strength and endurance.
Cardiovascular benefits: Cardiovascular training is essential for the health of the heart and circulatory system.
By maintaining a steady walking pace at 3 mph on a 12 incline, you elevate your heart rate, which is essential for improving cardiovascular fitness.
This contributes to increased resistance and efficiency of the cardiovascular system, helping to reduce the risk of heart disease and improve blood circulation.
@laurengiraldo
Game changer Honestly
♬ original sound – Lauren Giraldo
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