The treadmill was invented in 1817 as a form of torture for prisoners in English jails. The punishment was so harsh that criminal treadmills had to be abolished in the United Kingdom in 1902. Today they are one of the best-selling exercise machines and are enormously popular at the moment thanks to social networks and a new viral workout: the 12-3-30.
12-3-30 training is all over the Internet. Still don’t know what it’s all about? It’s simpler than it sounds. Set the running machine to an incline of 12 and a speed of 3 miles (5 km) per hour and walk for 30 minutes. This concept was the brainchild of influencer Lauren Giraldo, who shared a video with this training session on TikTok in November 2020. To date, it has gained more than 12 million views and almost 3 million likes.
“I used to feel intimidated every time I went to the gym and it put me off,” Lauren Giraldo herself explains in one of her videos. “But now I go and do just this one workout and I feel good about myself.” The influencer also claims that thanks to the 12-3-30, she has lost weight and is fitter.
How Effective Is 12-3-30 Training?
The 12-3-30 workout is based on walking, and walking is a good form of low-intensity exercise, also known as LISS (Low Intensity Steady State). A publication in Sports Medicine explains the benefits of doing low intensity exercise, which include improving our flexibility and muscle strength. In addition, another study published in Obesity Reviews , claims that it is just as effective in fat loss as high-intensity exercise.
Walking at a good pace, on a regular basis, has many benefits for our health. It strengthens muscles and bones, increases our balance and coordination and is also a good idea to prevent and control heart disease, high blood pressure and type 2 diabetes, according to the Mayo Clinic.
Given that you did the 12-3-30 workout at least five times a week (which is what tiktoker Lauren Giraldo recommends), you would also be complying with the World Health Organization recommendation of “at least 150 to 300 minutes of moderate- to vigorous-intensity aerobic activity per week for all adults.”
Are There Any Disadvantages to Doing the 12-3-30?
This new method has many benefits, but that does not mean that it can work miracles. There are many other low-intensity activities that can provide the same results without using a running machine: swimming, cycling, walking… In fact, several scientific studies show that there is no difference between running on a treadmill and running outdoors. Many people may even find it more stimulating to run outside because of the benefits of being outdoors, enjoying the sunshine and having a range of views. In addition, if your goal is weight loss, health experts recommend that you combine it with other exercises – in particular, resistance training – for a more complete workout, and that you also mind your nutrition.
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