Controversy surrounding the 12-3-30 weight loss method.

Over the past year, people trying to lose weight have often been advised to try the 12-3-30 walking method. So what exactly 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 with weight loss?

The 12-3-30 walking method, pioneered by YouTube star Lauren Giraldo, has become a prominent fitness trend on social media over the past year.

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

Slope: 12%.

Speed: 3 miles per hour (4.8 km/h).

Exercise duration: 30 minutes.

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

In just one year, this training method became incredibly popular, because Giraldo is a star with millions of followers on social media.

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

In terms of cardiovascular intensity, this exercise method achieves approximately 47% of heart rate reserve, sufficient to improve cardiovascular health and support weight loss.

This study also compared the "12-3-30" approach to walking on a flat surface, finding that walking at a 12% incline doubled calorie expenditure.

Additionally, walking on an incline strongly activates muscle groups such as the glutes, quadriceps, hamstrings, and calves, helping to strengthen and tone the muscles.

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

This method doesn't require running, reduces pressure on the joints, and is suitable for beginners or those with joint problems.

Controversies

This method has also generated much controversy. According to renowned fitness expert Danny King, it may be too strenuous for beginners or those with lower back, knee, or ankle problems.

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

Coach King's viewpoint is supported by sports physician Michael Fredericson (Stanford University). Dr. Fredericson argues that a 12% incline is too high and unsuitable for obese individuals or those with bone and joint problems.

Social media star Giraldo - Photo: FBNV

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

"This method creates a slope to make walking more difficult and also more risky. When you are obese, you are always at risk of injury, so don't take these kinds of risks," said Dr. Fredericson.

Suggestions for beginners

Coach King advised that the metrics of this method should be slightly reduced, specifically as follows:

Start with a lower incline: 5-8% and gradually increase it as you improve.

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

Correct posture: Keep your back straight and avoid holding onto the handrails to maximize the effectiveness of your workout.

Combine with other exercises: Add 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