The treadmill - or as many call it the treadmill routine - usually does not have many followers. But thanks to the recent viral trend of TikTok, this fitness tool is receiving more and more attention from people, especially those who use the TikTok app.
It all starts with influencers
Practice 12-3-30 means setting your treadmill to an incline of 12 and a speed of 3 miles per hour (4.8 km per hour), then walk for 30 minutes. The concept originates from social media influencers such as Lauren Giraldo, which she shared on YouTube in 2019 and again on TikTok in November 2020. The video explaining the workout has had nearly 12 million views and more than 2.7 million likes.
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"I'm not a runner and I didn't like running on the treadmill the most," she said Lauren. "I started playing with the settings and at that time the treadmill in the gym had a maximum of 12 inclines. Three miles an hour felt about right to me, like walking, and my grandmother always told me that 30 minutes of exercise a day was all we needed. Thus began the combination. "
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Lauren isn't the only one who swears by this routine. You'll find many rave reviews online praising it as a great way to lose weight, get fit, and get excited about exercise. But is 12-3-30 really effective?
Does the 12-3-30 technique really work?
According to the Mayo Clinic in Atlanta, regular brisk walking offers numerous health benefits, including: bone strengthening and muscles, strengthening the balance and coordination and prevention or disease management, such as heart disease, high blood pressure and type 2 diabetes.
But walking briskly up a steep incline—which also means doing a 12-3-30 workout—is likely to feel like a more vigorous activity for most people. You need to be in pretty good shape to go at this pace and incline for 30 minutes. That's because when you're walking on an incline compared to level ground, there's more gravitational resistance trying to pull you back, and your muscles—especially the muscles in your butt and back of your legs—have to work extra hard to overcome that force. As a result, your heart will automatically work harder, making the activity a cardio challenge.
Can we lose weight with the 12-3-30 technique?
Losing weight is a bit more complicated than a single workout. If your goal is to lose weight, you should burn more calories than you consume, and a healthy weight loss program will ideally combine exercise with a change in diet. It's not a miracle workout, and if you don't have enough strength in your hips, thighs, and core, you can exacerbate underlying problems in your knees or ankles or increase your risk of injuring those joints, so it's important to include weight training to strengthen your entire body. .
This form of exercise definitely is an excellent supplement for accelerated weight loss, as well as strengthening the muscles of the lower body. It is recommended that you first train in the gym and perform this routine at the end of the workout, otherwise it will take a lot of energy for further training. If you can't do the set routine right away, don't stress yourself out and gradually move to a more difficult part, that is, start training on the track at an incline of 7 or 8, speed 2.8-3 and 20-25 minutes. Also prepare for the resulting "musclfibr", which is inevitable in the case of such training.
And don't forget, persevere, because that's the only thing that will get you to your goal.
