When it comes to losing body fat, gym attendees may want to look straight at high-intensity aerobic exercise.
However, TikTok users claim that low-intensity treadmill routines can be the key to losing weight.
For a “12-3-30” workout, you will need to walk the steep slopes of “Level 12” at a speed of “3 mph” 5 times a week for 30 minutes. Believers argue that doing so while eating due to lack of calories can have consequences.
The idea was a huge hit in the video sharing app, with clips related to the 12-3-30 workout played 65.6 million times.
But how effective is it? FEMAIL spoke with British fitness coach George Spurling and personal trainer Caroline Idiens, a female strength training coach. They shared their thoughts on exercise, explained how it worked, and made a verdict.
The “12-3-30” workout, which sees users walking slowly on steep slopes for 30 minutes, has become a hot topic on TikTok. The photo on the left shows Dubai-based influencer Farhana testing the trend.Right, influencer and former Premier League injury expert Arungle is trying to train
Good for blood flow, fat burning and heart health
Georgie, founder of the online wellness platform GS Method, says low-impact training helps fat burning and blood flow, helping to improve brain function and heart health.
“First of all, training is easy to do. You just walk on high slopes, which is great for beginners, fitness beginners, or just those who just want to move more,” she said.
“Second, LISS (Low Impact Steady State) is a great addition to your routine as it can improve blood flow, promote a healthy heart, and aid in fat burning.”
According to Caroline, training is a great way to motivate people to start exercising and can help strengthen their lower body while burning fat.
“Power walking can provide great aerobic exercise that strengthens your lower body and builds endurance and muscles,” she said.
“Also, walking on a treadmill is a good way to have less impact, instead of running or gentlening your joints.
“Training also has the benefits of aerobic exercise, which promotes heart health by lowering blood pressure and heart rate.
“In addition, when taken with a healthy diet, it helps to lose some weight, for example, it burns more calories on a sloping walk than on a normal walk.”
… but it’s not a miracle solution TIKTOK claim
A workout is a good place to start, but it’s certainly not a one-stop solution.
George said he feels that “dull” training can be boring for gym attendees and may not be able to tolerate fitness routines, adding that only one muscle group in the body works.
“If you like treadmills and repetitive movements, 12-3-30 training is perfect for you, but I think it’s pretty easy to get bored. It’s really a social media fad.” She said.
“Second and most controversial point is that exercise is not a quick solution. If you lose weight / fat or gain muscle, diet, sleep, stress, life. There are many other factors, such as style. Whatever the virus claim, there is no training to help change overnight.
“This is also repeated. At first, the body needs to move on all kinds of motor planes, but to see the results, it needs to contract and challenge different muscles / muscle groups.”
Instead of spending 30 minutes on a treadmill in the gym, she suggested taking a walk uphill around a local park or forest to achieve the same effect.
“Walking outside on different terrain does the same thing as this workout, but then you get the additional benefits of fresh air, vitamin D, landscape, and it’s much more purified for the mind. “She said.
Caroline added that jumping straight to use a treadmill on a steep slope for beginners can strain the leg muscles and is not a daily workout.
“This is a quick climb and you need to make sure you stack it up to avoid injuries and overloading your muscles (Achilles tendon, calf muscles, etc.),” she said.
“It’s a good idea to start walking on a treadmill with no slope and gradually increase its strength. In addition, stretching back and forth is essential.
“This isn’t something you should do every day-up to twice a week. To always do this treadmill workout, move only your leg muscles at first, but more importantly, on your lower back and knees. It is a great stress and a loss of posture.
“Walking this long on a slope can hurt your back and shorten your peck, so you need to engage your core with your shoulders back. It can have a significant impact on your posture over time. ”
Verdict: Good for beginners, but not the best option
Fitness influencer Hannah Marsh (left) and TikTok user Amy (right) are experimenting with workout trends.
Workouts are a good way for beginners to improve their fitness level, according to George, but trying sports and Pilates may be a more interesting way to increase aerobic exercise.
Fitness coach George Spurling told FEMAIL his thoughts on trends. She has the benefits of burning fat, but if you’re looking for a low-intensity gym session, she’s revealed that other workouts may work better.
“This workout is less influential and I like not to spike stress hormones too much, but there are many other fascinating, exciting and effective ways to do it, such as Pilates and various sports,’ she said.
“If you want to add this to your exercise routine, do it perfectly because it’s simple, it does the job, and it does that move at the end of the day.
“But perhaps turn it into something more exciting, focusing on strength for more effective results.”
Caroline added: ‘You may see a decrease in fat at first, but this will soon reach a plateau. You need to change your exercise. This requires interspersed interval training / height, strength training, and core / upper body specific training.
“Not only is this training more prone to injury, but as the first challenge wears out, weight loss and muscle gain will eventually level off.
“To get maximum weight loss, you need a stimulus that challenges your muscles and moves your entire body.
“We recommend this as a day of aerobic exercise, but an interval running plan on a treadmill is much more effective in the long run when combined with an effective strength program.”
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