Regular exercise contributes to cardiovascular health, muscle strengthening, weight control, and reducing the risk of chronic diseases. One of the most popular methods on social media is the 12-3-30 routine. This format, performed exclusively on a treadmill, combines incline, moderate speed, and a specific execution time. According to a new study, the 12-3-30 routine achieved an average fat burn rate of 40.56%, compared to 33% during running.
The proposal was created by American influencer Lauren Giraldo, who introduced it on TikTok and other platforms. Her video quickly gained millions of views and was adopted in gyms and home routines. ‘I weighed 13 pounds more than I do now. I managed to maintain this weight for about two years. And I’ll show you how I did it. Now, I go and feel good about myself. Plus, I feel super toned. It’s all I do,’ she said.
According to her testimony, she practices this routine about five times a week. The structure is simple: the treadmill is set to a 12% incline, the speed is set to 4.8 km per hour, and you walk for 30 minutes. Although it may seem like a walk, the incline creates a considerable physical demand. The exercise became popular largely due to its simplicity and the ability to be performed without prior training experience.
A team of researchers from the University of Nevada, Las Vegas, evaluated the 12-3-30 workout compared to free-style running. The goal was to measure not only the total caloric expenditure but also the type of fuel the body uses during exercise. The study found that when both modalities were equated in terms of energy expenditure, there was no significant difference in the total number of calories burned. However, the time required to complete the session was longer with the 12-3-30 routine.
In terms of time efficiency, free-style running allowed for the same energy expenditure in less time. However, inclined walking showed a higher percentage of fat utilization as an energy source, with a difference of 7.48% compared to running. Researchers observed that this feature may be interesting for those looking to increase the proportion of fat used during exercise or for athletes who do not want to deplete their glycogen stores. However, they warned that maximizing the percentage of fat burned is not synonymous with greater weight loss, as the determining factor is the overall energy balance.
The study also suggested that for optimal fat utilization, it may be necessary to adjust the incline or speed, as the average intensity recorded in the protocol may be too high for this specific goal. Training experts like Maelee Wells Sutton, a certified personal trainer in New York City, noted that the increased fat use seen in inclined walking is consistent with what is known about the relationship between intensity and energy substrates.
Deixe um comentário