12 5 30 : The Sports Method for Slimming and Toning

Popularized by American influencer Lauren Giraldo, who lost 15 kilos using this method, the 12 5 30 is based on a simple but effective concept: walk on a treadmill with a 12-degree incline, at a speed of 5 km/h, for 30 minutes, 5 times a week. The best part is that there's no need to run or change pace or incline during the exercise.

The promises of this method are tantalizing: weight loss, muscle strengthening and improved physical condition.

But is the 12 5 30 really effective? What are its advantages and disadvantages? And above all, how can it best be adopted?

Let's find out! 💪

What is the 12 5 30 method?

The 12 5 30 method is a sports routine that can be adapted to both the gym and your own home, provided you have a treadmill. It takes its name from three key elements:

- 12: for belt inclination, set to 12 degrees

- 5: for walking speed set at 5 km/h

- 30: for the duration of the exercise, which is 30 minutes

The three-digit principle: inclination, speed and duration

The advantages and disadvantages of method 12 5 30

The 12 5 30 method offers many advantages, but also some disadvantages. Here they are:

Benefits for weight loss and muscle toning

- The 12 5 30 method promotes weight loss by increasing energy expenditure. Inclined walking intensifies muscular and cardiovascular effort, boosting calorie consumption.

- It also contributes to muscle firming, particularly in the legs and buttocks, thanks to the intensive work of the posterior chain generated by the inclination of the mat.

This approach helps to sculpt the figure and tone areas often neglected.

Easy access and simplicity

- Easy to access and simple to implement, the 12 5 30 method requires only a treadmill, available in most gyms or for home use. It is accessible to all, regardless of fitness level, and requires no specific skills or additional equipment.

- What's more, the method is fast and effective, taking just 30 minutes per session. It's ideal for those in a hurry or reluctant to spend long hours exercising. The results, which are rapidly visible, are both motivating and encouraging.

Disadvantages and limitations

- Nevertheless, the 12 5 30 method can be monotonous and repetitive, with no variation in pace or incline, and can be considered too simple or too complex for different individuals. It's important to adjust speed and incline according to personal ability and goals to stay committed.

- On the other hand, it does not offer a complete workout for achieving optimum physical condition. As it does not involve all muscles or physical skills, it needs to be complemented by other types of exercise, such as muscle strengthening,improving flexibility or working on balance. A balanced diet and healthy lifestyle are also essential to maximize the benefits of this method.

How to put the 12/5/30 method into practice effectively?

The 12/5/30 method represents a fitness approach that is both simple and accessible, yet requires careful attention and fine-tuning to maximize its benefits. Here are some key tips for adopting the method effectively:

Tips for beginners

- For novices or those unfamiliar with cardio, we suggest starting with a reduced incline and duration, then gradually increasing. Start, for example, with an incline of 4% to 5%, limit your session to around 15 minutes and complete 3 weekly workouts. As you become more comfortable, adjust the intensity and duration to suit your abilities and goals.

- A proper warm-up is essential before starting the 12 5 30 method, to prepare muscles and joints. A short flat walk, stretching or joint rotation are recommended. It's also crucial to drink enough water during and after exercise to avoid dehydration and cramps.

Integration into an overall training plan

- The 12/5/30 method alone is not enough to achieve optimum physical condition, as it does not involve all muscle groups or all physical capacities. It needs to be complemented by other types of exercise, such as muscle strengthening, flexibility andbalance. 

It's a good practice to integrate weight training, yoga or pilates sessions, while taking care to leave yourself a day of rest between sessions.

- Combining the method with a balanced diet and healthy lifestyle is also essential. Modifying your diet to include more protein, fiber and healthy fats, while reducing fast sugars, saturated fats and processed foods, promotes weight loss and toning.

The importance of rest

- Although tempting, practicing the 12 5 30 method on a daily basis can lead to overwork, with risks of injury, fatigue, demotivation or negative impacts on weight loss. It's therefore crucial to set aside rest days between sessions to promote muscle recovery and preserve your health. 

Practicing the method 3 to 5 times a week is a good pace!

- Listening to your body and respecting its limits is essential. In the event of pain, shortness of breath, dizziness or nausea during or after exercise, it is imperative to stop and consult a health professional. 

Conclusion

In this article, you've discovered the 12/5/30 method, an innovative sports routine for losing weight and toning up without having to run. This method involves walking on a treadmill inclined at 12 degrees, at a speed of 5 km/h, for 30 minutes.

It's easily accessible and simple to implement. However, it can also have its drawbacks, such as monotony, the risk of over-exertion, or not being sufficient on its own to achieve optimum physical condition. We advise you to practice it with care, adapting it to your personal level, complementing it with other forms of exercise and taking care to incorporate rest days.

If this method intrigues you, we encourage you to give it a try!

Remember, however, that physical activity, while essential, must be part of a more global approach that includes a balanced diet and a healthy lifestyle. 

Above all, enjoy yourself and listen to your body!

I hope this article has helped you 😃

If so, don't hesitate to write a comment.

See you soon.

Eric Flag