What the 12-3-30 Workout Gets Wrong (and What It Gets Right)

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12-3-30 Workout has taken over TikTok. This is a testament to the algorithm and the ability of a few influencers to turn it into a game. It’s really just a treadmill walk, with certain parameters and exaggerated promises. Now let’s break down the strengths, weaknesses, and warnings and plan how to do similar training. you..

12-3-30 What is training?

I am walking on the treadmill with the maximum slope. In other words, you will be walking uphill. Set the slope to 12% (the maximum speed you can go on many treadmills) and set the speed to 3.0 mph (a fairly typical walking speed for most of us on flat ground) for 30 minutes. Do it.

That popular person, Lauren Girard, She says she does it five times a week. She also said that it was the main thing she did in the gym and that other exercises were less consistent, with photos before and after other women who evaluated the workouts that helped her lose weight. I shared it.

12-3-30 Are Workouts Suitable for Weight Loss?

Trigger question! Individual training does not cause weight loss.You lose weight by Slightly less meal than you burn, Measured as an average over time.Exercise can help you burn more calories, but your body Often supplemented by reducing the calories burned at restSo you can’t trust the treadmill walk to burn a certain calorie every time.

So is exercise good for weight loss? Yes. Does it guarantee some weight loss? No, not at all. And does the 12-3-30 workout do anything special to help you lose weight? Absolutely not.

12-3-10 Is your workout suitable for beginners?

You see, this training is difficult.. Often recommended for beginners, if you’re not used to walking uphill, your calves will burn and you’ll be out of breath in the first few minutes. Girard himself says he was out of breath after two minutes when he first tried it. She said today Initially, I had to stop and rest after the first 10 or 15 minutes.

If you’ve never done treadmill walking, take a look at the numbers. 3 mph is a fairly normal pace for walking on flat ground. If you ask Google Maps for a walking route to a mile away, it’s estimated that it will take 20 minutes to get there. That part is pretty reasonable.

But then you start to increase the slope, and everything changes. 1% tilt is significantly more difficult than walking Flat ground.. 2% is already pretty steep. If you hold down that “increase tilt” button, by the time you press 12%, it will be ridiculous. (For comparison, riding mowers are usually 15% gradient. Imagine looking at a hill and thinking, “Well, I don’t know if it’s safe to mow.” This is pretty close to what you are aiming for here. )

A steep slope is a challenge for aerobic exercise and will probably hurt your muscles for the first time. (Consider calves, hamstrings, buttocks, quadriceps. Maybe your back, If this is also difficult for your muscles, you probably shouldn’t do this for the first 30 minutes and shouldn’t repeat it four more times a week.

12-3-30 training is so good that you don’t need strength training?

No.Once your body gets used to this workout, it’s Cardio..Cardio is very good for you, but it’s not the same as any other resistance training Essential component of exercise routine..

So if you want to do this and your body is in favor of it, it’s great!Please be sure to add Strength training program Walk before, after, or instead of the treadmill for at least two days a week.

12-3-30 The workout is correct

First, the sloping treadmill walking true teeth A great alternative to running. Find speeds and slopes that make breathing a little more difficult than at rest (No (Breathing out), and your heart and lungs will be working hard as if you were jogging at an easy pace. If you don’t like running and want to use the treadmill as your main cardio machine, sloping walking is the way to go.

Second, it’s easy. It’s appealing to beginners because they know exactly where to go in the gym and what settings to make. This removes many of the barriers people face when starting a new exercise program. Just go in and do it.

And finally, if you keep the schedule (30 minutes, 5 times a week), you can meet exactly. U.S. And World Health Organization movement recommendationsRequires a minimum of 150 minutes of aerobic exercise per week (with at least 2 days of strength training).

12-3-30 What to do instead of training

If you like a simple treadmill training idea for participating in aerobic exercise of the day, you can do it — but You don’t have to start from 12-3-30. Exercise routines are not all-purpose-Everything, and you need to find meaningful training for you..

Therefore, start by finding a treadmill speed that allows you to walk for at least 20 minutes. If you need a break, or if you can’t manage the entire 20 minutes at the beginning, that’s fine. Set the speed to 3.0 (or less if necessary) and 20 minutes goal. If you get 20, expand it to 30. If you are sick from the beginning, the entire process can take several weeks.

In the meantime, work on consistency. Can I exercise 3 times a week? Again, start with what you can and add to it. Now you are at 0-3-30 and do this 3 times a week. Maybe this is enough for now.

When you’re ready to take on more challenges, start increasing the slope. Is it possible to make it 30 minutes even if the slope is set to 1%? How about 2%? You get an idea: UUse the most challenging settings that allow you to get off the treadmill so that you’ve trained well and are ready to start over again tomorrow. The slope can be 1% or 12%.And if you hate treadmill walking, there’s nothing magical about it About that — you can jump into an oval Or spin bike Instead.