Benefits Of The 12-3-30 Inclined Walking Workout
Archambault first clarifies that it is possible to lose weight by walking. This low-intensity cardio is great for people who want to lose weight but may not be able to do workouts like running or cycling. "People who don't regularly exercise and start walking regularly can lose weight. However, they will eventually plateau if the only change they are making is walking," she notes. "Over time they will have to walk more and more to have the same benefit because our bodies adapt to the demands placed on them."
Archambault says that you would then need to increase the walking volume to lose significant weight. "You will get to a plateau where walking alone will not help continued weight loss. If you want to see faster results, I would recommend focusing on your nutrition as well and adding strength training," she adds.
So, what is the famous 12-3-30 incline workout? Archambault defines it as "setting the treadmill at an incline of 12, at a speed of 3.0 mph, for 30 minutes." This workout helps to increase your heart rate higher than if you were walking on flat ground. Increased heart rate from cardio helps burn calories for faster weight loss. For most people, the pace is sustainable for the 30-minute duration.
She does point out that it's important to also strength train while doing cardio to really see weight loss results. And, remember to avoid common running mistakes on the treadmill like having bad form, forgetting to stretch, and more.
"I do recommend incline walking because it increases the heart rate faster and is more work than walking on flat ground. If clients prefer to run or do the stair stepper, I have them do that because they will burn more calories in a shorter amount of time than incline walking," she concludes.
By starting with the 12-3-30 inclined treadmill workout, you can work your way up to more intense cardio exercises like running. It's a great way to start running for women over 40!
The Bottom Line
So, there you have it! The 12-3-30 inclined treadmill workout is a great way for cardio beginners to increase their heart rate, burn calories, and lose weight. It can also help beginners build up to more intense exercises like cycling (learn about how many miles you have to cycle each week to lose weight!), kickboxing, and running. And, of course, it's important to combine strength training and a focus on your nutrition.
Archambault says, "If you want to lose weight, you want to do a combination of cardiovascular exercise, strength training, and focusing on your nutrition. Strength training builds muscle, which helps improve your metabolism, and burn calories not only during the workout but afterward as well." Noted!