If you are looking for an effective fat-reducing exercise that does not put much pressure on your body, try switching to 12-3-30 sidewalk, a physical trend that is making waves on social media. A study published in the International Journal of Exercise Science has proven the superior effectiveness of this method compared to traditional running.
Benefits of sidewalking
The 12-3-30 exercise is a treadmill adjustment at a 12-point incline, walking at a speed of 3 mph for 30 minutes. It sounds simple, but it is a big challenge and also a powerful fat burning tool.
In the above study, 16 participants (7 women, 9 men) were given both exercises: one was walking on the side according to the 12-3-30 exercise, the other was running freely at their own pace until burning the same amount of calories. The results showed that while runners burn 40% of calories from fat, walkers who lean to burn up to 40% of calories from fat.
That means the body prioritizes using fat as fuel when walking on an incline, a great advantage for those who want to lose fat without losing muscle. Not to mention, this exercise is moderate in intensity, minimizing the risk of injury to the knee and spine joints," said sports physiologist Dr. Michael Fredericson, from the University of Stanford Sports Medicine Center, USA.
Can still practice without a treadmill
Another plus point of the 12-3-30 exercise is flexibility. You don't need to go to the gym or own an expensive treadmill. Just find a slope, a long staircase, or even a walkway in the apartment complex, you can still simulate this exercise.
According to the US Centers for Disease Control and Prevention (CDC), adults should aim to exercise at least 150 minutes per week. With 12-3-30, just practice 4-5 sessions a week to meet your requirements, while burning fat and increasing endurance.
However, this exercise is not for everyone. Those with a history of knee, back or joint pain should consult a doctor before starting. Dont let a good exercise become a burden on your body, warns Dr. Fredericson.
