When it comes to losing body fat, it can be tempting for gym goers to go straight to high-intensity cardio workouts.
But TikTok consumers argue that a low-intensity treadmill may be the key to weight loss.
Training “12-3-30” involves walking on a steep slope “level 12” at a speed of “3 miles per hour” for 30 minutes five times a week. Admirers say that while eating a calorie-deficient diet can lead to results.
The idea became a viral hit in the video-sharing app, with 12-3-30 training videos garnering 65.6 million views.
But how effective is it? FEMAIL spoke with UK fitness trainer Georgie Spurling and women’s personal and strength training trainer Caroline Idiens, who shared their thoughts on the exercise, explained how it works and then handed down their sentences.
The “12-3-30” workout, which sees users walking on steep slopes at low speeds for half an hour, went viral on TikTok. Pictured left, Dubai-based influencer Farhana testing the trend. Right, influential man and former Premier League injury expert Arun Gray tries training
GOOD FOR BLOOD FLOOD, BURNING FAT AND HEART HEALTH
Georgie, co-founder of the GS Method online wellness platform, says low-impact training can help burn fat and blood flow, which can help improve brain function and heart health.
“First, the workout is easy to follow, you just go uphill, which is great for beginners, fitness beginners or people who just want to move more,” she said.
“Second, LISS (low impact steady state) is fantastic to add to your routine because it improves blood flow, helps promote a healthy heart and can help burn fat.”
According to Caroline, exercise is a great way to motivate people to start exercising and can help strengthen the lower body while burning fat.
Could Walking be the secret to losing fat? How to do the workout ’12 -3-30 ‘
The “12-3-30” workout aims to help build muscle in the lower body and eliminate body fat by walking on a steep slope at low speed for half an hour.
The training was invented by social media influencer Lauren Giraldo, who shared it on YouTube in 2019 and again on TikTok in November 2020.
Visitors to the gym simply have to cross the treadmill for 30 minutes at 3 miles per hour on a slope of 12.
“Walking with strength can provide a great cardio workout – strengthening the lower body, building endurance and muscle,” she said.
“Also, walking on a treadmill is a good alternative with a low impact on running and is more beneficial for the joints.
“Exercise also has aerobic benefits, promoting heart health by lowering blood pressure and heart rate.
“In addition, it will help to lose weight to some extent if taken with a healthy diet and will burn more calories walking on a slope than a normal walk, for example.”
… BUT THIS IS NOT A WONDERFUL SOLUTION, HARD TICKOT
While training is a good place to start, it is certainly not a one-stop shop.
Georgie says she thinks a “dumb” workout can make gymgoers bored and unlikely to stick to their fitness routine, adding that it only works on one muscle group in the body.
“If you like a treadmill and repetitive movements, then a 12-3-30 workout is for you, but I think you have the potential to get bored of this one quite easily, and it’s really just social media fashion,” she said.
“Second, and the biggest contentious point is that no exercise is a quick fix. If you want to lose weight / gain muscle, there are so many other factors like diet, sleep, stress and lifestyle and no workout will help you change overnight – no matter what the viral claims!
“It is also repeated, and although this is good, initially our body has to move in all planes of movement, we have to contract different muscles / muscle groups and challenge it to see results.”
She suggested that instead of spending 30 minutes in the gym on a treadmill, just take a long walk up a local park or forest for the same effect.
“Walking outside in different terrain will do the same as this workout, but then you get the added benefits of fresh air, vitamin D, scenery, and it’s much more mind-blowing,” she said.
Caroline added that jumping straight into a treadmill on a steep slope for beginners can cause leg muscle tension and is not a workout that should be done daily.
“It’s a quick climb and definitely needs to be upgraded to avoid injuring or straining muscles (Achilles tendons, calf muscles, etc.),” she said.
“I would recommend walking on a treadmill without a slope to start and gradually increase the intensity. It is also vital to stretch before and after.
“This is not something you have to do every day – a maximum of twice a week. Constantly doing this treadmill workout will initially only work on the leg muscles, but more importantly, it will put a lot of strain on your lower back, knees, and compromise your posture.
When you walk for so long, you really need to have your shoulders back and your core involved, because your back will be compromised, your chest muscles will be shortened, and so on. This can really affect your posture over time.
JUDGMENT: GOOD FOR BEGINNERS, BUT NOT THE BEST OPTION
Fitness influencer Hannah Marsh (left) and TikTok user Amy (right) are pictured trying the training trend
Georgie said that while exercise is a good way for beginners to increase their fitness levels, trying sports or Pilates may be a more interesting way to increase your cardio.
Fitness trainer Georgie Spurling told FEMAIL his thoughts on the trend – revealing that while there are some benefits to burning fat, other workouts may work better if you’re looking for a low-intensity gym session.
“I like that this workout is low impact and won’t increase your stress hormones too much, but there are so many other ways to do it that are engaging, exciting and just as effective, like Pilates or various sports,” she said. he said.
“If you want to add this to your exercise routine, then do it completely, because it’s simple and it does its job at the end of the day.
“But maybe change it with something that focuses on strength and is more exciting for more effective results.”
Caroline added: “Although you may initially notice fat loss, it will soon become a plateau. Exercises should be varied. You need to spread this with interval training / hit, strength training and specific core / upper body training.
“Not only will you be more prone to injury with this workout, but weight loss and muscle gain will catch up over time after the initial challenge is over.
“To achieve maximum weight loss, you need a stimulus to challenge the muscles and work the body as a whole.
“I would recommend this as one of your cardio days, but a treadmill interval plan would be much more effective in the long run, combined with an effective strength program.”