Over the past year, due to Covid-19, the wellness industry has seen a particularly marked transformation. Not only has the way we train changed (as we have had to adapt to a life without a gym by moving workouts to our home) but many people have also started to approach the world of fitness, overall reconsider what it means to be well in the era of a pandemic.
In this sense, social media have played a fundamental role: they have become real hub for wellness tips, free workouts and new fashions.
And those who follow the fitness trends that are born online have surely noticed that there is a new cardio workout that has gone viral.
Is called 12 3 30, and it’s a long-discussed workout in the fitness world that has recently sparked a lot of interest thanks to its appearance on social media. The workout was first shared on YouTube in 2019 by influencer Lauren Giraldo, who then repurposed it a few months ago on TikTok, where it almost reached 12 million views and over 2.7 million likes.
HOW DOES THE 12 3 30 WORKOUT WORK?
It is an elegant workout in its simplicity. The concept is easy to understand and perfect for a home training session for those lucky enough to own a treadmill.
The workout gets its name from its basic concept: Just set a treadmill at a 12% incline, a speed of 3 miles per hour (4.8 km / h), and walk for 30 minutes. The results are guaranteed. Too good to be true, do you think? Yet Lauren Giraldo explained that she lost about 13 kilos in two years by constantly practicing this workout 5 times a week and following proper nutrition.
WHAT ARE THE BENEFITS?
Walking is one of the easiest ways to move and keep fit, which is probably why Lauren Giraldo’s workout 12 3 30 has become so famous. But what are the actual benefits of this workout routine?
A simple walk actually has many more benefits than we think. According to the World Health Organization (WHO), walking is one of the best ways to stay fit and improve overall health. Walking for 30 minutes a day can restore cardiovascular conditions, strengthen bones, improve joint stiffness, reduce excess body fat and cholesterol, and increase muscle strength and endurance.
Moderate physical activity, such as brisk walking, for 30 minutes a day has also been shown to help reduce the risk of developing heart disease, conditions such as type 2 diabetes and osteoporosis, and even some cancers.
In the case of training 12 3 3o, since an incline is involved, the benefits are greater than those of simply walking on the plain. In fact, the 12% incline walk activates the muscles of the whole body: not only legs and buttocks, with this workout you tone everything up lower body, as well as abdomen and back. It also increases cardiovascular endurance as well you burn more calories.
Finally, there is a final advantage: practicing this workout five times a week, as Lauren Giraldo did, meets the recommendations of the WHO in the guidelines on recommended physical activity. These guidelines urge adults to perform 150 minutes of moderate-intensity activity per week (or at least 75 minutes of vigorous intensity activity per week).
WHAT DO THE EXPERTS OF TRAINING 12 3 30 THINK?
When it comes to keeping fit and losing a few pounds, we are always looking for an easy, immediate and working workout routine; preferably feasible at home as the gyms are still closed and will probably be for a while longer. Workout 12 3 30 seems to meet all of our prerequisites.
Why does this routine work for so many people? – asked David Chesworth, personal trainer and Fitness Director at the wellness resort Hilton Head Health – The great thing about this workout is that it’s challenging, yet realistic. It is an easy exercise to do, but with a high intensity. The joints are not put under pressure as with running, but the heart rate is really trained ».
Research has also shown that those who engage in constant exercise, which is both challenging but achievable, throughout the week, are more likely to make healthier decisions in other areas of their lives as well, such as sleeping better, making choices. more balanced food, better management of stress and so on. It could therefore be said that exercise is medicine and this routine is a great example of this».
But beware, not all that glitters is gold. In fact, if you have a sedentary lifestyle and are completely out of shape, starting to practice training 12 3 30 could be risky. Chris Higgins, certified trainer, explained to Healthline: “This is definitely not an activity suitable for beginners, as walking on a steep slope is very tiring for the body, especially if you are overweight, obese or if you suffer from pre-existing muscle and joint problems”.
Also agrees Dr. Dennis Cardone, specialist in osteopathic sports medicine and head of the NYU Langone Medical Center: «Sure walking on an incline has its advantages, but there are also risks. The thing is, people think the slope is not a problem because a lot of it is just walking. Instead it is really a big stressor. The lower back, hamstrings, Achilles tendon, knees, plantar fascia … these are some of the areas where significant injuries related to a treadmill incline workout can occur when you are not prepared to bottom “.
So how do you go about practicing workout 12 3 30 safely? As a general observation, whenever you start a workout or add something different, such as an incline, it is a good idea not to overdo it to avoid the onset of pain or the risk of injury. It is best to start with a lower slope and enter it at regular time intervals instead of 30 minutes straight. When the 12 3 30 workout has become part of your routine, be sure to perform other exercises as well, so as not to overload only those specific muscles. Finally, in the case of specific muscular problems or chronic diseases, it is always better to consult your doctor for a general checkup before embarking on a new physical activity program.

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