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Saturday, January 23, 2021

How is the training “12-3-30” that is all the rage on social networks

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Since the start of the coronavirus pandemic, physical activity became a hobby for many people. For a long time the gyms were closed and the houses were the center for practicing sports. That is how influencers, coaches and athletes shared their routines for their hundreds of thousands of followers.

This was the case of the instagrammer Lauren Giraldo, that he published on his social networks a workout called 12-3-30, with whom she lost 13 kilos And today it encourages her to continue exercising without effort and wanting to play sports.

The video of your routine went viral on Tik Tok and managed to have 2.5 million likes and almost 12 million views, And the number continues to grow as new accounts discover that training generates positive results.

“I’m not a runner and running on the treadmill didn’t work for me”said the instagrammer. “I started playing with the treadmill settings, and at that time -2019- my gym treadmill had 12 inclines maximum, 3 miles per hour (4 kilometers) felt good, like walking and my grandmother had always told me that 30 minutes a day It was all you needed This is how the combination began ”, he explained to Today.

Lauren added, “Anyone who’s ever exercised on the treadmill like an incline knows it’s a lot harder than it sounds. At first it was a struggle, but it took me a couple of months to start enjoying the training. “

The influencer who accumulates almost 900 thousand followers on Instagram also said: “I found that focusing on myself for 30 minutes a day was not only great for my body, but also for my mind.. Now, it’s something I hope to do every morning. “

The secret to your training is all about setting up the treadmill. Put on slope 12, in speed 3 and be on it for 30 minutes.

According to Giraldo’s TikTok video, she does the workout about five times a week and it helped her drop 13 kilos. Count that she noticed the changes in her body quickly, but was happier with the changes than she felt mentally. “I was proud to get on the treadmill and have time to myself for 30 minutes. I feel fulfilled every time I do it ”.

However, Giraldo says that at the beginning he started with the 12-3-30 he could not complete the running routine and had to take breaks. “I started by taking a break after the 10 or 15 minute mark. I had to work a lot to get to 30 minutes ”.

Today she, in addition to doing this routine, It also incorporates weight tools and other complementary exercises to make your training effective and thus be able to maintain your new figure.

12 incline, 3 speed and 30 minutes of training, that's the 12-3-30 method (Franco Fafasuli)

However, there are specialists who disagree with starting to practice this training from one day to the next. “If someone young is training with this training and is in their twenties and healthy, you will see that it is quite significant and you should have a recovery day “says Dennis Cardone, osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health.

And he recommends: “If you are starting to get in shape, or get back to it after spending a quarantine on the couch, the ideal is to start with lower impact workouts, such as cycling, elliptical trainer, swimming or cross training activities ”.

Also, the specialist said that the incline of the treadmill can really be a stressor, even if it is only walking. “Lower back, hamstring, Achilles tendon, knee, plantar fascia, these are the areas where we see some significant injuries related to tipping a tape”, Cardone details.

Finally it says: “People think that the treadmill is very safe; It is not outdoors, it is a soft and tolerant surface. But it’s not that different from climbing a hill; You’re not protecting yourself much more by being on a treadmill than by being on the street, ”Cardone warned. “Thirty minutes up a mountain, it’s quite difficult when you think about it.”

“Running on the treadmill with either a slight incline, produces a greater effort both cardio and muscular. That’s why it’s important have an adequate base to carry out this type of training”, Details Infobae Pilates instructor and personal trainer Sandra Martino.

And he expands his answer by saying: “otherwise, if we run the risk of injury and affected muscles can be mainly the hamstrings and calves as well as the quadriceps”.


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