When I originally heard about the 12-3-30 treadmill incline walking program, I was only somewhat interested.
Walking my dogs in the peaceful, mountainous woods near my home is good for my mental health and a fantastic exercise. But, the 12-3-30 exercise was a good inside alternative for bad weather.
The 12-3-30 treadmill exercise involves walking for 30 minutes at 3 mph and 12 percent incline. It's simple.
Social media fans adore the exercise because it's simple, requires no interval timer, and provides a hard, low-impact cardio workout. Indeed, the 12-3-30 treadmill workout boosts your heart rate like jogging without the joint strain.
Before attempting 12-3-30, I consistently rowed 10,000 meters (which takes about an hour). I trimmed my rowing session in half (5,000 meters) before this walking workout to preserve my stamina.
It prepared my lower back, glutes, and hamstrings for the 12 percent slope. As I was already heated, I stretched before stepping on the treadmill.
Setting the tempo at 3.0 mph during these walking sessions helped me maintain that speed.
I control my speed while rowing, and the Apple Watch showed that my heart rate range was 20 BPM lower than during the 12-3-30 exercises.
The 12-3-30 exercise burns calories differently for everyone. The treadmill display showed 195 calories expended throughout the 12-3-30 exercise.
My Apple Watch recorded 210–230 calories burnt each session throughout the two weeks. For me, a 30-minute moderate-paced rowing exercise burns 205 calories,
A 30-minute outdoor run burns 240 calories, and a 30-minute, chill-paced outdoor stroll around the block burns 140 calories.
The 12-3-30 exercise showed benefits after two weeks. Walking motivated me to utilize my treadmill desk more.
The 12-3-30 exercise showed benefits after two weeks. Walking motivated me to utilize my treadmill desk more.