If in this new year you have proposed get fit and shed some extra kiloswe propose a resource that can help you just by walking. It is about the method 3-12-30 and then we describe it.
What is the 12-3-30 method?
The method called 12-3-30 has gone viral in tik tok by the influencer Lauren Giraldo, who uses this method to get fit spending little time each day of the week.
The 3-12-30 method in its original form takes place on a treadmill since the number 12 refers to the fact that the tape sits on a 12% incline; the 3 refers to the speed that is 3 miles per hour or the equivalent of 4.85 kilometers per hour; and finally 30 refers to the time we must be walking at said speed and with the aforementioned inclination.
Thus, the 3-12-30 method consists of walk for 30 minutes at a speed of around 5 km/h with a 12% incline, which allows training in a reduced time to a intensity relatively high given by the inclination of the treadmill and not by the speed at which we walk or run.
Therefore, it is an alternative that apparently is suitable for all audiences since it only consists of walkingand that can develop in very Little timewith which we can achieve a considerable change in our physical form if we are regular with its practice.
The advantages of the 12-3-30 method
The great advantages of the 12-3-30 method is the short duration that it requires and the many calories that we can burn without having to go for a run, since the inclination that the treadmill allows increases the caloric expenditure that we can achieve simply by walking.
In this way, we can demand more of ourselves without realizing it and promote the achievement of caloric deficit to help us lose weight and at the same time, to improve our physical shape.
On the other hand, since we will only walk can fit multiple people since the impact of the activity is relatively low and does not harm health.
The limitations and disadvantages of the 12-3-30 method
Like any training method, it can have certain limitations and disadvantages that it is necessary to consider before going to it as regular or daily training.
In this case, the 12-3-30 method can be boring or monotonous since throughout the days of the week we will only have to walk on the treadmill without making any other variation during training.
On the other hand, it has limitation of requiring a treadmill for its realization as proposed by the method in its traditional format, and thus demand a relatively adequate intensity to encourage caloric expenditure.
Also, although this method may favor daily caloric expenditure by itself does not have to cause weight lossbut what is advised is to accompany it with strength training that contributes to improving body composition and also, with a quality diet that together favors healthy weight loss.
Simple tips to get the most out of the 12-3-30 method
This method It can be very attractive for some just as it is, while for others it may require certain aids to be able to constitute a daily workout.
In this case, we leave the following tips to get the most out of the 3-12-30 method:
- Gradually increase the incline, in such a way that we adapt to the intensity without problems. It may even be necessary to incline our treadmill further than 12% to get the maximum benefit from the method.
- Accompany the training with our favorite music in order to motivate ourselves more in each session and make the 30 minute walk attractive.
- Adjust the speed to our possibilitiesbeing able to even walk at more than 5 km/h if we are trained people and our body allows it.
You know, if you are still looking for alternatives To get in shape and lose weight in this new year, the 12-3-30 method can be a good resource. it only requires walking.
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