Have you been searching for easy-peasy exercise plans since the New Year Weight Loss resolution was made? You might have come across the famous social media trend of the 12-3-30 treadmill workout. The name 12-3-30 treadmill workout could be more precise, but once you understand it, you will prefer going the other way.
This particular workout has proven to be highly popular because it dishes out most of the benefits of a treadmill workout. With this specific setting, you can enjoy muscle build-up, fat loss, stamina build-up, and active metabolism. But what exactly is a 12-3-30 activity, and what is all you need to know about it? Read below!
What is a 12-3-30 Treadmill Workout?
Each number in this terminology represents a component of the treadmill setting. The first number, 12, is the incline setting you set on the treadmill. This means you need to begin with a 12% incline. The second number is the speed of 3 miles per hour, and the third is the amount of time, i.e., 30 minutes. This whole set is a guideline to the right or probably the popular treadmill setting. However, if some treadmills don't offer an incline to as much as 12%, you can tone down the settings a bit.
Gaining popularity in 2019, this workout was initiated by a YouTuber who promised this workout would help her to lose 30 pounds. While she claimed to lose this much fat, she also claimed that this workout gave her long-term results, not some fatty muscles that went and came back as a visitor. But is the 12-3-30 activity worth the hype? Read below to find the Pros and Cons of this treadmill setting.
Pros of Treadmill Workout 12-3-30
A treadmill workout is a great way to strengthen your heart muscles and engage the lower body in an active activity. But the emerging trend of treadmill walking workout 12-3-30 might make many people question and wonder what's so special about this treadmill setting over the others. Here are some benefits of working with a treadmill challenge 12-3-30.
Imitates Hill Walking
Walking on a treadmill with an incline will bring hills home for you. Especially if you are someone who loves to hike or might need it for strength build-up but don't have the facility of a hilly area nearby, then this treadmill setting is an excellent solution at home.
Designed for Runners
Are you looking for the right fitness equipment to prepare you for the big race? Runners who have long-distance running races can significantly benefit from this tread. This perfect setting ensures the build-up of stamina, which facilitates long-distance racers.
Perfect for Hike
Do you have a hike planned with your buddies? If you have been running on a flat road for a while, this setting is the correct change you need to make to your treadmill setting to build good endurance for the next hike.
Just when you think it's just a social media trend that gained popularity due to a fancy name, it's not true. The 12-3-30 workouts are specially designed to tone muscles. It happens by focusing on the slow-twitch muscles, which work under low-intensity, long, duration workouts. By working out these muscles instead of the fast-twitch muscles, you get more long-term results and are less tired during activities.
Suitable for Desk Job Workers
Next and most important one. Attention all the office workers, we know you need more time, but we also know you are tired of that desk job. The urge to get in bed right after work takes over every time, so this quick workout trend in three portions of 10-minute walks is a great way to get that quick dose of muscle movement daily. Not only after work, but this setting could be a great office workout if you have a treadmill for desk or a walking desk.
Improves Heart Health
According to a study, walking uphill, which simulates an inclination, burns more calories than flat-level walking and can also raise your heart rate and support normal blood pressure levels.
Most people have the ultimate goal of walking on the treadmill to lose weight. After all, why not? Treadmills are one of the smartest and hassle-free ways to lose weight. But losing weight with a treadmill might be tricky, especially when you have big goals. With the 30-12-3 treadmill workout, you can maintain your heart rate in that perfect window that facilitates weight loss. So, whether you are working on a foldable treadmill or an entire full sized treadmill, there is no need to skip the treadmill while working on workout room ideas.
Cons of Treadmill Workout 12-3-30
Everyone has a different set of fitness goals with a different timeline. However, this one works because of its suitability for many people. And since the 12-3-30 treadmill workout is to be done alone with no other exercise, the five days every week workout has some cons too.
With the 12-3-30 workouts, you enjoy several benefits of improved cardiovascular health. Still, the lack of other workout routines means you are missing out on all the strength training and overall body mobility.
The trend recommends only relying on this workout and practicing it five days a week. However, some researchers believe adding variety to your workout routine is essential to achieve the optimized fitness level and prevent the over-exertion of any particular muscle.
It does Not Target the Glutes
The incline setting works well for your lower body, with its primary target on strengthening the leg muscles, but when it comes to the glutes, you cannot rely on this treadmill setting.
How Often to Do the 12-3-30 Treadmill Workout?
Performing this particular trending workout for just 5 days of a week satisfies the prescribed 150 minutes of cardiovascular activity each week. Although the 12-3-30 movement has advantages, additional forms of exercise must be included for a complete regimen.
However, it is essential to keep in mind specific rules of workout on a treadmill. Maintaining a good posture with your shoulders straight at the back and actively engaging your core is imperative. This also means you will have a neutral spine throughout the workout. If your back hurts after a treadmill workout, you need to look at your posture, or those shoes aren't gentle on your feet.
You May Also Like