Controversy surrounding the 12-3-30 weight loss method

In the past year, people trying to lose weight often receive advice about the 12-3-30 walking method. So what is this method?

Walking on a treadmill is a suitable form of exercise for obese people - Photo: PA

Does the 12-3-30 method really help you lose weight?

The 12-3-30 walking method, initiated by YouTube star Lauren Giraldo, has become a prominent exercise trend on social networks in the past year.

The name 12-3-30 represents the following parameters:

Slope: 12%.

Speed: 3 mph (4.8 km/h).

Practice time: 30 minutes.

Lauren Giraldo shares that this method helped her lose 30 pounds (13.6kg) and overcome her shyness about going to the gym.

In just one year, this training method has become extremely popular, because Giraldo is a star with millions of followers on social networks.

Some scientists have investigated and acknowledged the effectiveness of this method. A study from Western Colorado University showed that "12-3-30" burns an average of 220 calories per session, equivalent to running 3.5km.

In terms of cardiovascular intensity, this exercise method reaches about 47% of heart rate reserve, enough to improve cardiovascular health and support weight loss.

This study also compared "12-3-30" to walking on a flat surface, with walking at a 12% incline doubling the number of calories burned.

In addition, walking on a high incline strongly activates muscle groups such as the buttocks, quads, hamstrings and calves, helping to strengthen and tone muscles.

On the other hand, maintaining a moderate exercise intensity for 30 minutes helps improve cardiovascular function, increase endurance and reduce the risk of cardiovascular disease.

This method does not require running, reduces pressure on joints and is suitable for beginners or those with joint problems.

The Controversies

This method also creates a lot of controversy. According to celebrity fitness expert Danny King, this method can be too strenuous for beginners or people with lower back, knee or ankle problems.

King recommends starting with a lower incline and gradually increasing over time.

Coach King's view is supported by sports physician Michael Fredericson (Stanford University). Mr. Fredericson believes that the 12% incline is too high, not suitable for obese people or people with bone and joint problems.

Social media star Giraldo - Photo: FBNV

"The idea that a 30-minute walk burns the same amount of calories as a 20-minute jog makes many obese people happy. That could be a trap.

This method creates a slope to make walking more difficult, but also more risky. When you are obese, you always face the risk of injury, so don't take too many risks like that," said Dr. Fredericson.

Tips for beginners

Coach King gives advice on how to reduce the indicators of this method, specifically as follows:

Start with a lower incline: 5-8% and gradually increase according to ability.

Workout time: Start with 15-20 minutes and gradually increase to 30 minutes.

Correct posture: Keep your back straight, do not hold the handrails to increase the effectiveness of the exercise.

Combine with other exercises: Add in strength training or yoga to diversify your workout program.

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HUY DANG

Source: https://tuoitre.vn/tranh-cai-quanh-phuong-phap-giam-beo-12-3-30-20250506154025312.htm