The Internet is full of trends that promise quick results and revolutionary approaches to exercise. One of the latest hits is the 12-3-30 method, which gained popularity thanks to social networks. Simple, undemanding at first glance, but surprisingly effective. What does this number mean and why is it talked about so much?
The beginning of the year is ideal to start fulfilling your resolutions. If you’ve decided to lose weight or live a healthier life, the 12-3-30 method may be just what you’re looking for.
Check out the YT video of Balance Rehab by Doug Weiss, PT, DPT – 12:3:30 the best way to get fit.
Source: Youtube
The 12-3-30 method consists of walking at a certain speed for a certain amount of time. At the gym or at home, you set the incline of the treadmill to 12%, the speed to 5 km per hour (that’s 3 miles, hence the three in the name) and you walk like that for 30 minutes. That’s all. No complicated equipment or lengthy explanations.
The idea that half an hour of walking can produce visible results is enticing, and that’s why the method has gained its fans. The basis is a combination of intense incline and constant speed, thanks to which you engage the muscles of the lower body, including the buttocks, thighs and calves, while your heart works in an aerobic rhythm. In addition, this method is gentle on the joints and will be especially appreciated by people who cannot run due to injuries or excess weight.
Another great attraction is the fact that 12-3-30 does not require any special skills. All you need is a treadmill and half an hour of time. If you’ve never walked on a treadmill, the 12% incline can be very challenging and you’ll feel muscles you never knew you had. It is recommended to start gradually, for example with an incline of 6% or less, and slowly increase the intensity.
It works even without a treadmill!
If you don’t have a treadmill, you don’t have to give up on the idea of regular exercise. You can adapt the 12-3-30 method according to your capabilities and environment. Try a brisk walk outside, ideally on hilly terrain where the incline will naturally engage the muscles. If you live in a flat area, you can include walking up the stairs, which also effectively exercises the lower body. The important thing is to find an activity that you enjoy and that you can fit into your daily routine. Even without a belt, similar results can be achieved, all it takes is a little creativity and determination.
Just go harder and faster. You don’t have to have a treadmill or follow exact rules, the important thing is to get up and start moving. Every step counts and regular movement can do wonders not only for your body, but also for your mood. Make it a goal to be more active every day and you’ll soon see that even small changes can bring big results. You just need to step in the right direction.
Source: eatingwell.com
