15 Feb The 12-3-30 Exercise Method
The method is quite simple: set the treadmill to a 12% incline, walk at a speed of 3 miles per hour (equivalent to 4.8 kilometres per hour) for 30 minutes. While 3 miles per hour may seem like a slow and easy pace, the 12% incline is what makes the exercise challenging. This elevated angle requires more effort, intensifying the workout and providing significant benefits without the need to run.
Advantages of the 12-3-30 Method
This method is ideal for those who are new to exercise or for those looking for an accessible routine that can be gradually adjusted. The combination of walking at a moderate speed with a considerable incline allows beginners to get used to exercising without a heavy initial load.
Walking is an excellent choice for those seeking a low-impact workout. It is not only easier on the joints compared to running but also helps strengthen muscles and bones, develop balance, and prevent disease. The incline adds a layer of challenge that maximises benefits without increasing the risk of injury.
Regular walking can boost your energy levels, reduce stress, and contribute to higher daily activity. The incline in the 12-3-30 method raises the heart rate, which helps improve endurance and overall strength.
This method is not a static exercise. As you get used to the routine, you can increase the speed or adjust the incline to intensify your workout. Even if you don’t wish to run, the method prepares you for progression towards more advanced workouts if desired.
