The viral workout trend which goes by the name “12-3-30” requires a person to walk on the treadmill at an incline of 12 at 3 miles per hour for 30 minutes.
The concept was introduced to social media by Lauren Giraldo who shared it first on YouTube in 2019 and later on TikTok in 2020.
She has also shared it on Instagram and the video has garnered more than 2 lakh views. “Game changer honestly.
Have you tried my treadmill routine?,” her video captions reads as she shares pictures of her before and after following the workout trend.
”Lauren lost 30 pounds”
Social media influencer Lauren Giraldo claims to have lost 30 pounds by following this workout trend.
“I’m not a runner, and running on the treadmill was not working for me. I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started,” she told TODAY.
You need to be careful
Experts have said that though walking is seen as a low impact exercise, walking on an inclined surface is a big stressor.
This type of walking can put tremendous pressure on the low back, hamstring, Achilles tendon, knee, plantar fascia. Hence the person should be extremely careful while doing this workout and avoid significant risk.
1. Do not be overconfident about treadmill
Many people see the treadmill as an easier task. However, fitness experts warn that more than 30 minutes on the treadmill is not required.
Walking on an incline treadmill is no different than walking up a hill.
2. Do not immediately jump to the trend
Experts warn people who blindly follow the trends. Instead of doing that, they say, increase your pace and duration of the workout at a slower rate.
On this 12-3-30 workout experts recommend starting on zero inclination first and then work up to 12.
3. Give yourself sufficient time to rest
Do not do it everyday, suggest experts and recommend at least one day of recovery in a week.
Many gym goers are oblivious to the importance of rest days. It is very important to give the muscles time to recover from the wear and tear.
4. Include other types of workout
Since your legs are working in the same manner for 30 whole minutes, it is essential to include other types of workout in order to focus on other body parts as well.
5. Do not zone out
Avoid wearing earphones or listening to music and podcasts while working out. Since this is a riskier kind of walking, being absent minded might cause accidents.
Sometimes due to being less focused one tends to overdo the exercise and this can result in unrecoverable fatigue.