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In recent years, social networks have become a key space for discovering new fitness trends. One of the most commented is the training 12-3-30a simple, effective and accessible routine for all types of people.
This method, which is carried out in a incline treadmillhas gained thousands of followers for its ease of execution and its visible results in a short time. promise a fat loss efficient and a notable improvement in cardiovascular endurance, without the need for complex exercises or long sessions in the gym.
If you are looking for a practical way to get in shape, the training 12-3-30 may be the ideal option for you.
What is the 12-3-30 training?
He training 12-3-30 It is a protocol light cardio created by American influencer Lauren Giraldo. Its name refers to the three elements that define it:
- 12: degree of inclination of the incline treadmill.
- 3: speed in miles per hour (approximately 4.8 km/h).
- 30: total duration of the workout, in minutes.
In short, it involves walking for half an hour at a moderate speed and with an incline of 12 degrees. Although it may seem simple, the effort accumulates and generates surprisingly complete cardiovascular and muscular work.
Why has it become so popular?
It’s easy to follow
This training does not require prior experience or technical knowledge. It is enough to have access to a incline treadmill and perseverance.
Adapts to different levels
Anyone can practice it, from beginners to experienced athletes. In addition, it allows you to adjust the speed or inclination according to the physical level.
Requires little time
Half an hour a day is enough to obtain visible benefits. This makes it a perfect alternative for those with busy routines.
It is ideal for social networks
Its simplicity and the results it shows have made it viral. Thousands of users share their progress, motivating others to try it.
Benefits of training 3-12-30
Improves cardiovascular endurance
Walking at a constant pace incline treadmill requires sustained effort. Over time, improve your aerobic capacity and cardiovascular health.
Promotes fat loss
He light cardio Inclining helps increase caloric expenditure. In addition, it keeps the heart rate in an ideal zone for fat oxidation.
Tones the lower body
Incline activates the leg and gluteal muscles. Without the need to run, muscle work is constant and effective.
Reduces impact on joints
Unlike running, walking reduces the impact on knees and ankles. Therefore, it is ideal if you are looking for a low-risk exercise.
Strengthens posture
He training 12-3-30 It also helps maintain good body alignment. The slope favors core activation and lumbar stability.
How to do the 12-3-30 workout correctly
Step 1: Adjust the Incline Treadmill
Set the incline to 12% before you begin. If you are a beginner, you can start with 8% and gradually increase.
Step 2: Set the right speed
Select a speed of 3 miles per hour, or about 4.8 km/h. It is a fast pace, but not excessive.
Step 3: Walk for 30 minutes
Maintain an upright posture, looking straight ahead. Avoid holding tightly to the sides of the machine to activate your core more.
Step 4: Take a cool down
When you finish, walk for 3 to 5 minutes at a slower incline and speed to normalize your breathing and heart rate.
Recommended frequency
He training 12-3-30 It can be practiced between three and five times a week. Consistency is key to obtaining visible results.
If you combine this routine with strength exercises and a balanced diet, you will notice an improvement in your body composition and your daily energy.
Tips to get the most out of it
1. Be progressive
If you are not used to light cardio or when working on a slope, start with a lower inclination. Increase little by little until you reach the recommended level.
2. Take care of your posture
Maintaining a neutral position during the walk is essential. Avoid leaning forward or constantly looking at the ground.
3. Listen to your body
The effort should be challenging, but manageable. If you feel dizzy, sore, or excessively fatigued, stop exercising and rest.
4. Complement with strength
Combine the training 12-3-30 with strength exercises improves results. Tone your body and accelerate your metabolism.
5. Control your diet
The fat loss It also depends on a balanced diet. Make sure to maintain a slight calorie deficit to enhance results.
Who can practice the 12-3-30 training?
This method is ideal for people looking to resume physical activity or improve their cardiovascular fitness without high-impact training.
However, if you have joint problems, balance problems, or heart disease, consult a specialist before starting. Adapting the intensity to your needs is essential.
Possible mistakes to avoid
- Do not warm up before starting.
- Hold on to the handrails at all times.
- Raising the incline or speed too quickly.
- Doing it excessively without days of rest.
- Ignore breathing technique.
Avoiding these errors guarantees safer and more efficient practice of the training 12-3-30.
He training 12-3-30 shows that simplicity can also be effective. This routine light cardiomade in a incline treadmilloffers an accessible and efficient way to improve your physical condition.
If your goal is fat losstone the body and strengthen the heart, this trend may be the motivation you needed to move.
Consistency, good posture and a positive attitude are the key to taking advantage of all the benefits of training 12-3-30.
