Health & Fit Everyone is talking about the '12-3-30' workout. But is it safe?

23:00  10 december  2020
23:00  10 december  2020 Source:   today.com

I tried P.Volve and it's been getting me through the pandemic

  I tried P.Volve and it's been getting me through the pandemic when COVID-19 hit and the gyms closed, I decided to give P.Volve and recently tried an in-gym workout in my hometown of Chicago.My sister introduced me to P.Volve before she got pregnant with her first baby. It was the only workout she could do without back or knee pain due to some previous injuries.

The 12 - 3 - 30 workout went viral after YouTube personality Lauren Giraldo lost 30 pounds. But is the viral treadmill workout safe ? Social media personality Lauren Giraldo lost 30 pounds with her viral treadmill workout . A sports medicine doctor weighs in on how to try it safely .

Sculpt and strengthen your abs at home with this awesome 15-minute workout . Ab exercises simple enough for beginners, but at an intensity that everyone will

Social media has become a hub for free workouts and fitness advice — especially over the past nine months when we have been forced to take our workouts from the gym to the living room.

a woman standing in a kitchen © Provided by TODAY

One workout that has been getting a lot of buzz lately comes courtesy of social media personality Lauren Giraldo. She originally posted her “12-3-30 workout” — which she credits with helping her feel less intimidated by the gym and finally getting healthy — to YouTube in 2019, but the workout continues to gain followers as a viral TikTok video last month garnered more than 2.5 million likes.

“I’m not a runner, and running on the treadmill was not working for me,” Giraldo told TODAY via email. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”

21 Signs of a Successful Workout That Have Nothing to Do With Sweat or Soreness

  21 Signs of a Successful Workout That Have Nothing to Do With Sweat or Soreness Here’s how to actually measure success.Some people use sweat or soreness as their barometers for workout success. But those are largely irrelevant in judging a workout’s actual effectiveness in terms of getting fitter or stronger, says Christel Oerum, a certified personal trainer and the co-founder and head coach of Diabetes Strong.

Want to talk ? See a post that violates the rules below? Had your post stuck in the spam filter? That’s the last he ever hears of his family but the implication is that they either starved or froze to death. It was as if a window had suddenly been opened, looking upon the destiny of those he had loved, and then

Nobody wants to waste their time doing exercises that don’t work . That said, even good exercises can become bad ones when they are performed incorrectly.

Anyone who has ever walked an incline on a treadmill knows that it’s much harder than it looks. “It was definitely a struggle at the beginning, and it took me a couple of months to really start to enjoy the workout,” Giraldo said. “I found that just focusing on myself for 30 minutes a day was not only great for my body, but also great for my mentality. Now, it’s something I look forward to doing every morning.”

While Giraldo’s workout sounds promising for those of us who want to get the best workout we can in the shortest amount of time on the hamster wheel, it also begs the question: Is it safe? And what should we know before giving it a try?

What is the “12-3-30” workout?

Giraldo’s workout is guided by three settings on the treadmill:

  • Incline: 12
  • Speed: 3
  • Time: 30 minutes

According to Giraldo's TikTok video, she does the workout approximately five times per week and it helped her drop 30 pounds. “I obviously noticed the changes in my body, but I was most happy with the changes that I felt mentally,” she said. “I was proud of myself every day for getting on the treadmill and having my ‘me time’ for 30 minutes. I feel accomplished every time I do it.”

I tried working out like Kim and Khloe Kardashian for two weeks, and found the younger sister has the better routine

  I tried working out like Kim and Khloe Kardashian for two weeks, and found the younger sister has the better routine I spent 7 days each doing a Kim Kardashian-inspired fitness routine and a Khloe Kardashian-style routine to see which sister has the best moves.As a Kardashian fan who regularly exercises, I decided to do a bit of research on each sister's regular moves, try routines inspired by their fitness regimes for one week each, and put them head-to-head to see which I liked best.

This is the poker hand which has the entire community up in arms, where Thi Xua Nguyen folds a full house vs Polychronopolous, making one of the biggest

A. When you work out , your body produces endorphins, which will give you a rush of euphoria and happiness. You will feel better after a workout than you did before it . Next time you’re having a bad day, try going for a fast-paced run or taking a spinning class, and the day won’t seem so bad after all.

For Giraldo it served another important purpose: getting her comfortable stepping foot in the gym. “The thing about 12-3-30 is it made the gym so much less of a scary place. I feel confident in the gym now, and I sometimes incorporate weights and other exercises into my workout,” she said.

Related: Experts told TODAY how walking can help with weight loss and shared some quick tips on how to make your workouts even more effective.

Is Lauren Giraldo’s '12-3-30' workout safe?

At first, Giraldo couldn’t make it the full 30 minutes. “I definitely had to work up to the 30 minutes. I couldn’t get through it without losing my breath and started out by taking a break after the 10 or 15-minute mark,” she said.

Dr. Dennis Cardone, osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health, told TODAY that this isn’t a workout you should jump right into.

10 Post-Workout Foods That Will Help You Build Muscle and Recover Faster

  10 Post-Workout Foods That Will Help You Build Muscle and Recover Faster They'll fill you up and boost your gains.“Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen — all key building blocks in priming you for future workouts,” says sports dietitian and Ironman athlete Marni Sumbal, M.S., R.D.

12 does.doesn't.is 13does.doesn't. 14does.is 15do.don't.am. So what is ‘Atkins’, why does it have such a high-profile following and, more importantly, is it safe ?The basic idea of the diet is quite simple.

12 . This essay is very poorly written. It 's not well organised, you don't prove your point and the conclusion is ineffective. I think you need to do 1. I can't believe how cheap it is to fly to New York right now. It 's like they're giving the tickets . 2. No matter how hard I work on my essays, I

“If someone is working that hard with this workout and they are a 20-something, young and healthy, and they are struggling, you see it was a pretty significant workout. It’s just too much too soon and it should really have a recovery day as well,” says Cardone.

That’s not to say that there can’t be benefits to adding an incline to your workout. “It certainly adds more stress to a workout in the sense that people are getting more of a workout in a shorter period of time; the muscles are working harder,” said Cardone.

But, he adds, the risks may outweigh the benefit when it comes to adding a significant incline to your workout.

“The problem is people don’t think that walking is a stressor. They think ‘what’s the big deal using an incline? I’m only walking.’ But it really is a big stressor: low back, hamstring, Achilles tendon, knee, plantar fascia … these are the areas where we see some significant injury related to inclining a treadmill,” he said. “As a general observation, anytime anybody begins or changes a workout or adds something like an incline, they have to follow the rule to do it slowly, otherwise they are certainly at significant risk for an overuse injury.”

Best exercise bike: Get your miles in without leaving the house

  Best exercise bike: Get your miles in without leaving the house The best exercise bikes offer a simple, high-tech, and flexible way to get a low-impact cardio workout—no gym required.When placed up against other common home fitness equipment in their class, exercise bikes have a clear-cut advantage in a variety of capacities. They provide a top-notch cardio workout in a form that’s more compact and lightweight than a treadmill or elliptical machine, making them great for apartments and upstairs workouts, and they’re an efficient way to gain significant muscular development in the lower half of your body while offering a relatively low-impact workout overall.

Related: Who's ready to walk? This one month plan will help you shed the 'quarantine 15' while providing a much-needed mental break.

Want to give it a try? Follow these guidelines

“[Giraldo] did well, but most people never make it there because they will get an overuse injury and will be taken out of the game. It’s a great goal, but it’s just not realistic for most of the population," said Cardone. "If you just do one activity – we don’t have to bash just this one — but whatever activity, if you keep doing it day in and day out, its just a set up for injury.”

So instead of jacking that incline way up, here is the safe way to try Giraldo's workout:

  • Don’t be fooled by the treadmill: “People think the treadmill is so safe; it’s not outdoors, it’s a soft, forgiving surface. But it’s not that different from walking up a hill; you’re not protecting yourself that much more by being on a treadmill as opposed to being out on a road,” warned Cardone. “Thirty minutes walking up a mountain, it’s pretty tough when you think about it. People feel a little overconfident about the treadmill.”
  • Adjust the numbers to meet you where you’re at. “Don’t incline so rapidly, maybe don’t even start at 30 minutes; 3 mph is reasonable, but maybe slow down your duration of workout and incline to work up to that," suggested Cardone. "Start flat on a treadmill, and do 0-3-30. Once that is comfortable for you, then start inclining, don’t go to 12 right away. Over 3 weeks start slowly progressing your incline, maybe 10-20 percent per week.”
  • If you're new to fitness, start on flat ground. “If someone is outdoors and starting their workout program, whether it’s walking, jogging, interval training, don’t look for a hill," said Cardone. "First, tolerate flat and once you’re doing that then you if you want to add some hills into your workout fine, but don’t go looking for hills at the start of a program.”
  • Gradually increase incline: “Slowly progress your incline, start at lowest setting and it’s a gradual increase, like any other workout in terms of increasing mileage or intensity,” said Cardone. “This workout starts at a 12-degree incline, so I’d say go at 4-degree intervals. So gradually increase it over a 3-week period to get to that 12 degrees.”
  • Don’t do it every day. “Almost whatever the routine is, the general rule is there should be a recovery day or at least alternating with some other activity in order to try to avoid overuse injuries," said Cardone. "I wouldn’t discourage people from doing some sort of activity most days of the week, just not the same activity. Have a recovery day where you are doing some sort of alternate activity, maybe that might be the elliptical trainer, a bicycle or in the swimming pool, whatever you have available."
  • Supplement with strength and stretching. The bent posture of walking uphill places stress on your lower back, Achilles tendon, calf muscles, plantar fascia, and hamstring muscles, said Cardone. “Those are stubborn problems and people don’t want those kind of injuries, once they kick in, they are tough to treat," he said. He suggested doing core strengthening exercises as well as stretching those areas specifically to help reduce your risk of injury while walking or running.
  • Consider something lower impact. If you are just getting into fitness (or back into it after a quarantine spent on the couch) Cardone advised starting with lower-impact workouts. “Bicycling, elliptical trainer, swimming, cross-training type activities, are even safer. Those are great activities to start a workout routine and build up your cardiovascular endurance; you’re not doing a lot of impact, it’s a little more forgiving on the joints and also on muscle tendons," he said. "So maybe do the treadmill 2 or 3 days a week and the other days these other activities; that is going to keep people out of trouble.”

Bottom line

Even if you’re following these guidelines, the workout should still be done at most, every other day, alternating with other lower-impact activities.

In order to get the benefits you seek from any exercise — whether that be weight loss, toning or overall health — the key is to find a program you can stick with, said Cardone. Which means it not only needs to be safe, so you’re not sidelined by an injury, but “it has to be something they enjoy, and if they are only doing one activity they are going to burn out, not just physically, but mentally,” he said.

Project Rock Training Shoes Have Built in Tech To Absorb Impact and Protect Against Workout Injuries .
Project Rock Training Shoes Have Built in Tech To Absorb Impact and Protect Against Workout InjuriesThere are a lot of trainers out there for you to put on your feet. But there are not many that can stand toe to toe with these UA Project Rock 3 Training Shoes. Under Armour is one of the best at making workout gear for a reason and these shoes are proof of that. And it’s thanks to a feature most training shoes don’t have.

usr: 42
This is interesting!