The 12-5-30 Method: The Magic Formula For Losing Weight And Building Muscle.
Very popular on social networks such as TikTok, the 12-5-30 method is presented as a miracle program to achieve a dream silhouette. But what exactly is it? And what results can you expect from this training method? Here are some answers.
What is the 12-5-30 method?
The 12-5-30 method is a fitness routine that you can practice in a gym or at home if you have a treadmill.
As the name suggests, this training program is based on three key numbers:
• 12 for the treadmill incline at 12 degrees
• 5 for the walking speed at 5 km/h
• 30 for the training duration of 30 minutes.
In summary, the 12 5 30 method involves walking on an inclined treadmill at 12 degrees, at a speed of 5 km/h for 30 minutes.
According to the creator of this workout, it should be followed 5 times a week to feel the benefits and see visible results in weight and body shape.
Why is this method causing a buzz?
It is by playing with the functions of her treadmill that American influencer Lauren Giraldo developed the 12-5-30 method in 2019. She explains that she created this daily workout routine because she didn't enjoy running.
In 2020, she posted a video on her YouTube channel to promote the benefits of this training and its effectiveness on muscle work. Her method quickly spread on social media, with thousands of influencers incorporating it into their workout routines.
Today, this treadmill exercise program has accumulated over 4 million posts on TikTok. Its creator also explained in a TikTok video that she lost nearly 14 kilograms and has successfully maintained her weight for two years now.
Is the 12-5-30 method effective?
The success of the 12-5-30 method on social media is well-deserved because, even though it was invented somewhat by chance, this workout program is truly effective.
The 12-degree incline of the treadmill allows for a modified walking experience that is more challenging than on a flat surface. This adjustment of the treadmill is a simple way to intensify the effort and make the 30 minutes of physical activity more effective.
The effort required helps:
• work the heart and lungs
• engage and strengthen muscles, especially in the lower body, such as the thighs and glutes
• mobilize fat reserves.
What are the benefits of the 12-5-30 method?
The influencer who invented this method presents it mainly as a simple and effective workout routine to lose weight and build muscle.
But according to doctors, the 12-5-30 method is not only useful for losing weight! It also has other health benefits in general:
• This workout exercises the cardiovascular system
• It improves endurance
• It has positive effects on blood pressure, blood sugar levels, body fat, and sleep quality.
To ensure that this workout remains effective in the long term, it is recommended to intensify the exercise after a few weeks of practice.
As soon as you notice that this half-hour treadmill walk is becoming too easy, you can:
• Either increase your speed and start running
• Or extend the duration of the workout if you are not comfortable with running and prefer to continue walking on the treadmill.
Who is the 12-5-30 method for?
Another advantage of the 12-5-30 method is to be accessible to a wide audience.
Because it skillfully combines a rather moderate pace (5 km/h) with a fairly intense effort (12 degrees of incline), this method is suitable for different audiences:
• People who want to resume physical activity
• People who want to burn calories and lose weight
• People who want to work on their cardio but cannot practice running or cycling due to joint problems
• Athletes who want to improve their endurance
This training makes cardio accessible to everyone because walking on a treadmill is less intimidating than running or cycling.
This method does not have any major contraindications, except if you are sedentary and overweight. In this case, you must adjust the incline of the treadmill to your physical abilities and gradually increase it. You can start by setting the incline of the treadmill to 5% and walk for 10 or 15 minutes instead of 30.
Note: If you are a beginner, it is better to practice this method only 3 times a week and always allow for a recovery day between two sessions, during which you rest or do other exercises. This way, you don't always strain the same muscles and you avoid injuries and Achilles tendonitis.
Furthermore, if you are over 45 years old and have been sedentary for a long time, it is advisable to have a medical check-up before starting any cardiovascular activity such as this training.
