Without counterbalancing sedentary moments with movement throughout the day, you’re at a higher risk of developing CVD, type 2 diabetes and weight issues, says Dr. Routine exercise plays an important role in maintaining a healthy heart and helps protect you from chronic diseases like cardiovascular disease (CVD). Research shows that walking on an incline, which mimics uphill walking, not only burns more calories than flat-level walking (due to higher energy requirements) but can also increase your heart rate and help maintain healthy blood pressure. This combination may lead to several health and wellness benefits, including enhanced cardiovascular health, weight loss and mood improvement, according to Dr.
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The 12-3-30 routine claims to combine two elements of physical fitness-cardio and muscle toning (from incline walking), according to Simon, plus it contributes to weekly exercise quotas. For example, one person on YouTube posted a video detailing their 15-pound weight loss after three months of completing the 12-3-30 workout two to five times a week. Consult with a health care provider if you have any of these conditions and aren’t sure whether the 12-3-30 is right for you.Ĭompared to some other fitness trends making the rounds on social media, such as the 75 Hard Challenge, the 12-3-30 workout is straightforward, simple and has encouraged a legion of followers to share their success stories on TikTok and other social media platforms, particularly regarding weight loss.
“The workout is especially good for sedentary people who sit at a desk job to encourage more movement.” People with certain back conditions, such as spinal stenosis (a condition that causes compression of the spinal vertebrae and nerves), and vascular conditions, such as vascular claudication from too little blood flow to the legs (for example in peripheral arterial disease), should avoid this workout if they experience pain with uphill climbing. The 12-3-30 workout is suitable for people of all ages and fitness levels (given its low impact), as long as participants don’t have underlying health conditions, such as heart or joint issues, says Melissa Prestipino, a doctor of physical therapy and owner of Maize and Blue Rehab in Sparta, New Jersey.
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In order to maximize your effort, try to avoid holding onto the handrails as doing so can alter your posture and reduce your energy expenditure-meaning you may not reap the full benefits of the workout. Next, participants walk at a pace of 3 miles per hour for 30 minutes. To perform the workout, start with a five to 10 minute warm-up of walking at a leisurely pace on a small incline of less than three. It requires a treadmill that can be set to an incline of 12 and speeds of at least 3 miles per hour. The 12-3-30 workout is a low-impact-but tough-cardio workout that hones in on the muscles in your posterior chain (glutes, hamstrings, low back and calf muscles), says Simon. While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof.
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