Walking treadmill workouts, specifically the 12-3-30 routine, have gained popularity due to their simplicity and effectiveness. The workout involves setting the treadmill to an incline of 12, a speed of 3 miles per hour, and walking for 30 minutes. This routine can help improve endurance, aid in weight loss, and has numerous health benefits such as lowering blood pressure, boosting metabolism, and improving mental health. The trend took off when influencer Lauren Giraldo shared her success with the workout, inspiring many to try it themselves.
While the 12-3-30 workout can yield positive results, it is important to consider individual fitness levels and goals when attempting it. Physical therapist Vijay A. Daryanani emphasizes the importance of proper posture when walking on an incline to avoid injuries. The incline and intensity of the workout should be personalized to suit each individual’s needs. Start slowly and make adjustments as needed to prevent overuse injuries and maximize the benefits of the workout.
Incorporating the 12-3-30 workout into a fitness routine can offer numerous benefits, including improving cardiovascular health, controlling blood sugar levels, increasing metabolism, aiding in weight loss, and toning the lower body. Walking on an incline engages leg muscles more than walking on level ground, leading to a more challenging workout and increased calorie burn. Gradually building up to the full 30-minute session is key to avoiding injury and maximizing the benefits of the workout.
It is essential to approach the 12-3-30 workout safely by starting at a comfortable level and gradually increasing the intensity over time. Walking on an incline can put stress on various areas of the body, so proper form, posture, and recovery periods are crucial. Alternating the workout with lower-impact activities and incorporating strength and stretching exercises can help reduce the risk of injury. Following these guidelines can help individuals safely and effectively incorporate the 12-3-30 workout into their fitness routine.
It is recommended to perform the 12-3-30 workout at most every other day, alternating with other activities to prevent overuse injuries and avoid burnout. Finding a fitness routine that is enjoyable and sustainable is key to long-term success. By following safe practices, listening to your body, and gradually progressing the intensity of the workout, individuals can reap the benefits of the 12-3-30 routine while minimizing the risk of injury. Remember to prioritize safety, proper form, and individualization when incorporating this workout into your fitness regimen.
