2023-06-23 05:15:09
She has been flooding social networks for several weeks. The “12-5-30” method (Editor’s note, 12-3-30 in the United States), popularized in 2019 by American influencer Lauren Giraldo, is all the rage in gyms thanks to the many videos shared on TikTok and Instagram.
With the approach of summer, when many people prepare their “summer body”, this exercise is particularly popular, especially by people who do not like or cannot run. The 12-5-30 is an uneven brisk walking exercise to be performed on a treadmill. It’s called that because it involves inclining the treadmill at 12%, walking at a speed of 5 km/h, all for 30 minutes.
Please so much, it is thanks to its effectiveness because it allows you to refine and firm up quickly while it is a short exercise, which does not require running and which is accessible to all. “This method is rather recommended for beginners, overweight people or people with joint or muscle problems because walking avoids impacts,” says Anaïs Trosnel, sports coach in Île-de-France. “For the regulars, I would rather recommend split training on the carpet, which is more interesting to get quick results. »
“It’s not a miracle method”
This cardiovascular exercise is very effective because “it raises the heart rate and thus burns calories by increasing your energy expenditure. In addition, putting a slope will put more strain on your heart, but also your thighs and your buttocks, which is perfect for all those who dream of having a more refined and more muscular body, “says the sports coach, who wishes to remind that it is not necessary to hold on to the treadmill, so as not to attenuate the effect of the slope and speed.
The sports coach, who gives a lot of advice on her Instagram account @Instanaysse, warns despite everything that it is an intense exercise for beginners, “because 30 minutes for a person who has never done cardio, c is an eternity”.
If this method has been ubiquitous in gyms for a few weeks, it is thanks to social networks because it is not revolutionary and is even less a miracle method. “It now has a name, but it had existed for years. For the moment, no results have been proven without implementing other essential points such as a calorie deficit or suitable indoor training. Sorry to disappoint you, but it’s not a miracle method, ”says Anaïs Trosnel.
For people who want to get a real opinion on this method, the sports coach based in Val-de-Marne recommends testing it for at least a month, at least three times a week if you are a person. beginner and above all, by adapting your pace at the start.
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