Presse Santé

The 12-5-30 method to lose weight fast: how does it work?

If you follow fitness trends, you may have seen the 12-5-30 workout appear all over social media. This treadmill workout was created by influencer Lauren Giraldo when she was looking for an easy and affordable way to stay in shape.

Many of us have a love-hate relationship with the treadmill. But jumping on one of the best treadmills can be great for fat loss, fitness levels, and even our mental health. And while there are plenty of fat-burning treadmill exercises out there, the beauty of the 12-5-30 workout is in its simplicity.

This exercise consists of increasing the inclination of the treadmill, simulating walking uphill. Adding hills or inclines to a walking workout has been shown to increase heart rate, burn calories, and target the hamstring, gluteal, and calf muscles.

HOW TO DO THE 12-5-30 TRAINING?

First, get on the treadmill and walk at a speed of 5 km per hour, without incline, for 3-5 minutes, this will allow you to warm up your legs.

Then set the timer for 30 minutes and increase the incline to 12%; you’ll probably start to feel the difference pretty quickly.

It’s okay to stand on your side at first, especially if you feel unsteady. It’s important to follow basic guidelines on how to safely use a treadmill. But to get the full benefits of this exercise, you should try to move without holding on.

However, if you want to increase any of these values ​​at intervals, that’s your choice. It is possible that after about a month your body will get used to the intensity of the training and you may increase the speed or incline.

IS THE 12-5-30 TRAINING EFFECTIVE?

Ever since the 5-12-30 workout program became famous, many social media users have copied Lauren’s routine and have posted amazing results, ranging from significant weight loss to firm, toned bellies. . But how effective is she?

Well, the benefits of inclined walking are numerous. This is a great exercise if you are a beginner. The first thing to keep in mind is that this is a fabulous route to take when looking to build consistency into your gym routine. It’s simple and not as complicated as other programs, and it will definitely get your heart rate up and help you build and increase your base level of fitness.

The cardiovascular element of the workout also means that your heart rate will be challenged. Adding a hill is sure to get your blood pumping and start raising your heart rate. It’s great for burning calories and maintaining posture, but keep your shoulders back and chest high as you walk up the hill.

The 12-5-30 also provides one of the best leg workouts you can do on a treadmill, you’ll definitely see changes in your quads, glutes, and hamstrings.

And now for the crucial question: how many calories can you expect to burn with the 12-5-30 workout? If your primary goal is fat loss, the 30-minute workout could burn up to 150 kcal. Although, as with any approach to exercise, you also have to mix it up and keep your diet consistent.

THE DISADVANTAGES OF TRAINING 12-5-30.

While it’s a great cardio workout, it may not be worth it for people who already do strength training on a regular basis. If this is your case, you can save it for days when you feel tired or even on rest days when you want to move, but without exhausting your body.

If this training is challenging for you at first, it may plateau after a few months as your fitness improves. It’s a great exercise, but don’t fall into the trap of complacency. It’s important to note that when you’re fit and strong enough, keep challenging yourself, perhaps gradually increasing that speed.

It’s also important to note that walking or running on an incline, whether on a treadmill or outdoors, can affect both your posture and your knees. STIT runner’s knee is common in people who constantly walk or run on inclines, so try to alternate with occasional flat walking. As for posture, keep your back straight, shoulders back, and watch where you’re going to avoid injury.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided be a substitute for the advice of a healthcare professional.

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