Health & Fit TikTok Made the 12-3-30 Workout Famous, and It Can Help Runners With Stamina and Endurance

20:02  01 march  2021
20:02  01 march  2021 Source:   runnersworld.com

Venus Williams Just Launched Her Own Protein Shake Line

  Venus Williams Just Launched Her Own Protein Shake Line The seven-time Grand Slam Champion and four-time Olympic Gold Medalist just debuted her very own vegan protein shake line—we got an exclusive interview.Happy Viking is 100% vegan and packed with 20 grams of protein, and was inspired by Williams' plant-based diet, which she's been following for nearly 10 years ever since she was diagnosed with Sjögren's Syndrome—an autoimmune disorder that causes the body's immune system to attack its healthy cells. In 2011, the syndrome caused her to drop out of the U.S. Open, after which, Williams got to work at home on refining a protein shake that was rich in anti-inflammatory, plant-based protein sources.

The 12-3-30 workout has been popping up all over fitness TikTok. The workout, originally created by Lauren Giraldo, actually showed up on her YouTube channel back in 2019 when she was looking for a simple and approachable way to get fit.

“I was out of shape and didn’t have a great relationship with fitness at the time,” Giraldo told Runner’s World.“I found a lot of the fitness advice and workouts online were extremely overwhelming and impossible to stick with long term.”

So she decided to come up with her own workout. At the gym, Giraldo found weights intimidating and gravitated toward the treadmill instead. And through trial and error, the 12-3-30 workout was born. It has since made its way through TikTok and is taking the treadmill trends world by storm.

The Easiest Way to Stay Fit Right Now, Say Experts

  The Easiest Way to Stay Fit Right Now, Say Experts A recent study found that 30 to 40 minutes of moderate-to-vigorous-intensity physical activity is enough to stay fit when you're sitting at home all day.A recent study published in the British Journal of Sports Medicine examines how different combinations of sedentary time and physical activity affect mortality. The study found that 30 to 40 minutes of moderate-to-vigorous-intensity physical activity (MVPA) is enough to basically eliminate the association between sedentary time and risk of death.

But is this workout legit and can it benefit you as a runner? We asked Jess Mena D.P.T., certified strength and conditioning specialist, and Brianna Bernard, Isopure athlete and certified personal trainer to help us break it down.

What is the 12-3-30 workout?

The 12-3-30 workout is pretty straightforward: You set a treadmill to a 12-percent incline and 3.0 speed and walk for 30 minutes.

“I found 12 incline, 3 speed, for 30 minutes on a treadmill was easy enough for me to do frequently but still challenging enough for me to feel accomplished after,” Giraldo said.“It was what got me in the gym every day and set the foundation for my fitness and health journey.”

Setting the tread to a 12-percent incline forces your body to work a lot harder in order to push your own body weight up an incline, says Mena. The 3.0 speed is an average walking speed and attainable for most folks so this makes it a very beginner-friendly option.

This Beloved Burger Chain Just Released a New Chicken Sandwich

  This Beloved Burger Chain Just Released a New Chicken Sandwich There's a new chicken sandwich on the menu at Jack in the Box. Introducing the Cluck Sandwich, complete with pickles and mystery sauce all on a brioche bun.The Cluck Sandwich will be available for a limited time at the company's 2,200+ locations across 21 states, Jack in the Box recently announced. It comes with a crispy chicken fillet, pickles, and the mystery sauce between two toasted brioche buns. It's also available as a combo meal with a small fry and small drink, as well as a deluxe deal with bacon, cheddar cheese, and guacamole.

Hate the treadmill? We’re here to change your mind! © giphy Hate the treadmill? We’re here to change your mind!

Shop Now

Giraldo, who said she has never been a runner, loves the 12-3-30 workout because it’s a way for her to use a treadmill and feel like she’s getting more out of it than just walking.

Who should do the 12-3-30 workout?

If you are looking to start exercising, this is a great workout for beginners. You can even start at a lower incline or slower speed. Since walking on an incline builds strength in your glutes and hamstrings, it can serve as a stepping stone for strength training.

But anyone who wants to get in a solid cardio workout—experienced and novice runners alike—can do this workout, says Bernard. For runners who dread the tread—the incline produces an increased heart rate, as well as greater posterior chain activation (think: glutes, quads, and hamstrings) as opposed to walking on a flat road, says Bernard. For experienced runners, this workout is a great option for a recovery or cross-training day.

The Top Grocery Trends for 2021, According to Leading Grocer

  The Top Grocery Trends for 2021, According to Leading Grocer According to a team of product developers, chefs, and innovators from Kroger, these are the top grocery trend predictions for 2021.A team of product developers, chefs, and innovators from Kroger recently cast their predictions for top trends emerging in grocery stores next year, as well as products the retailer will sell under its in-house labels Simple Truth and Private Selection.

What are the benefits of the workout?

Giraldo still uses the 12-3-30 for cardio, and says over time, it gave her the confidence to try new things in the gym, so it can be helpful for building both cardiovascular strength and confidence. Now, she incorporates weights after cardio some days.

Walking on an incline on a treadmill means you don’t have to drive somewhere to find hills, and if you have a tread in your home, it’s a great way to get a workout in without going to the gym (an especially great option during the COVID-19 pandemic).

Mena says the workout can be used as a way to increase stamina and endurance for long-distance runners.“It’s a nice way to force other muscles to work a little harder and in a different way,” Mena says.

The Simplest Way to Lose Weight, According to Science

  The Simplest Way to Lose Weight, According to Science A new study finds that people who talk about specific details regarding their weight loss lost more weight than those who didn'tThe 87 participants in a Drexel University study published in the journal Obesity in October were tasked with wearing a Fitbit tracker, weighing themselves, and logging their food intake on an app over a 12-month period. The goal was to see if the level of contact and information shared with other people affect their health.

If you typically run on a flat road, this workout can be a great way to prepare for the hills you might find on a race course. The incline helps build endurance that will help you get through those final, sometimes grueling miles in a race or intense workout, says Bernard.

Plus, it’s great for those who work a desk job. When you’re short on time, Bernard also suggests breaking the workout into three 10-minute walks. Studies have shown that training for 30 minutes at the end of an eight-hour workday isn’t enough to counteract all of the sitting we do.“Therefore, we need to increase our movement throughout the day and the 12-3-30 is an easy fix for that,” Bernard says.

How often should you do the workout?

Giraldo tries to do the workout every day.

“It’s become less of a workout and more of a lifestyle,” Giraldo says. I use it as my‘me time.’ I put on a YouTube video or my favorite Netflix show and tune out the world. Even after three years, I still feel just as accomplished when I do it now than when I started.”

For a novice, it’s best to ease into it by doing the workout just two times a week. Each week, add one day until you reach five-plus days, checking in with your body to see how it’s adjusting to the workout to avoid injury, says Mena.

Over time, your body will adapt to this workout, so if you want to see change—increase your cardio, build strength, or even lose weight—you’ll eventually have to add a new stimulus like weight training or running to affect greater change.

Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!

These Workout Tweaks Improve Your Stamina Like Crazy .
You'll be logging more miles or nailing your 100th squat pulse in no time.Though you might associate endurance with running, biking, or swimming mile after mile, there are actually two types of endurance training.

usr: 3
This is interesting!