[vc_row][vc_column][vc_column_text]You've likely heard of the popular 12-3-30 workout taking the internet by storm, but if not, you're in the right place. The 12-3-30 workout is a treadmill-based exercise session that controls incline and speed to provide an excellent workout that is
low impact but still burns plenty of calories and improves
cardiovascular health.
While the cryptic name might make it seem like another intricate
workout fad, the draw of this workout is based on its uncomplicated and straightforward nature. Learn what it is, the benefits and how to do it.
What is the 12-3-30 workout?
The 12-3-30 workout was initially posted on YouTube by Lauren Giraldo and was reshared on TikTok, where it blew up in popularity. Lauren explained that she wasn't motivated by her current routine, and when she started using the treadmill in this way, she found great results and was enjoying her training sessions again.
The numbers in the name of the workout indicate its parameters which are helpful for remembering what to do when you get on the treadmill and start the training. For instance, 30 represents how many minutes the workout lasts, and 12 represents the incline level, with 3 indicating the speed in miles per hour to set the treadmill.
Since each treadmill is unique and may have different income levels or grading systems, it's essential to keep in mind that you might need to adjust your particular machine for your workout. Some treadmills don't reach a 12-incline level. In that case, you can set it to an incline you prefer and adjust the speed to still get a great workout.
You will be walking during this workout, but since it is performed at an incline, your heart rate will increase to provide you with a fantastic cardiovascular session without running.
12-30-30 workout benefits
Being physically active comes with clear mental and physical health benefits, including less anxiety and depression, stronger bones and muscles, and healthier joints. You’ll also reduce your
risk of diseases like diabetes, heart disease, metabolic syndrome and issues related to inactivity and unhealthy weight balance issues. This particular workout has unique advantages because it requires only one piece of equipment and can be adjusted to suit your fitness level.
Easy on your joints
Running on the treadmill can be hard on your joints, even if you are very fit. Running frequently might lead to overuse syndrome and symptoms such as shin pain, calluses and knee or hip soreness. While running is an excellent choice, if it is too high-impact for you, using the treadmill on an incline increases the challenge while allowing you to walk instead of falling hard on the surface, which is jarring to the joints.
Likewise, if you use running for much of your cardio training, it's a good idea to break it up with some
low-impact work, including walking on an incline. Low-impact work is
less likely to cause joint pain or injury but still helps protect you from cardiovascular disease, one of the leading causes of death.
Improves cardiovascular health
Walking on an incline will increase your heart rate, improving your cardiovascular health. It is a steady state we're coat, which means that your heart becomes elevated and stays at a moderate level throughout the activity.
Steady-state cardio is an excellent choice for people newer to exercise because it is less demanding than high-intensity interval training. Moderate steady-state cardio allows you to get a great workout and recover well without too much muscle damage or fatigue.
It's also wise to include this type of cardio in your training, even if you do participate in higher-intensity types, because it is more sustainable and less likely to lead to overtraining.
Helps burn more calories
Walking on an incline burns more calories per minute than on flat ground. This effect is due to your muscles needing to work harder while walking on an angle, fighting gravity. For someone weighing 150 pounds, for every 1% incline grade,
10 additional calories are burned per mile. This means walking at a 12% incline will burn more than twice as many calories as walking on a flat surface.
Burning calories and increasing your daily energy expenditure can help you maintain a healthy weight balance or lead to weight loss if you are also eating in a calorie deficit.
Encourages more activity
Surveys report the average person gets about 3,000 to 5,000
steps per day. According to the CDC, a step count this low likely means you are
not getting the recommended amount of activity, which is about
150 minutes per week of moderate-intensity movement.
If you simply add the 12-3-30 workout into your current routine, you’ll significantly boost your activity level and impact your overall health in a big way.
One study carried out by the American Heart Association monitored the activity levels of 11,000 U.S. adults over six years. At the end of the study, researchers found that those who walked for 30 minutes four times each week had a significantly reduced risk of heart failure than those who did not walk.
The popularity and simplicity of this viral workout have encouraged many people to exercise more. It shows that improving fitness and health is
easier than you may think, and accessible, relatively short training sessions can pay enormous dividends for your wellbeing.
Strengthens the lower body
Walking on an incline utilizes your lower body muscles in novel and more challenging ways than walking on a flat surface. Your
hip, knee, and ankle extensors will strengthen, supporting physical functioning and stability and improving joint health.
As well, your glutes, hamstrings, and calves will have to work harder to propel you upward against gravity while your deep core muscles work to stabilize you.
Tips for performing the 12-3-30 treadmill workout
The 12-3-30 workout is considered safe for most people, but tailoring it to your fitness level is vital. You can shorten the time, reduce the incline and speed, or all of the above. Here are some more tips to make the most of your workout:
- Wear comfortable, supportive walking shoes and sweat-wicking clothing
- Warm-up using no incline for a few minutes before you start
- Keep water nearby and hydrate as you need
- Attach the safety strap on the treadmill in case of falls
- Never push past pain and stop the activity if you feel dizzy or lightheaded
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