What is the 12-5-30 method from social media really worth? Two experts give us their opinion Kilito Chan/Getty Images
Walking at a speed of 5 km/h for 30 minutes on an incline treadmill is the miracle formula for sculpting the body. A sports doctor and a sports coach analyze the successful method on social networks.
It was a bit of a fluke, playing with the features of his treadmill, that American influencer Lauren Giraldo developed the 12-5-30 method in 2019. This technique consists of walking on a treadmill at 12%, 5 km/h for 30 minutes. The whole thing should be repeated five times a week. In a YouTube video published in 2020, a young woman extols the benefits of the practice and, in particular, its effectiveness on muscle work. “I was uncomfortable in the gym for a long time because I didn’t know where to start with all these machines,” he says. This method has made my training much easier. Many of my followers have already taken it and had incredible results.
Quickly shared on social media by thousands of influencers who in turn integrate it into their exercise routines, the exercise now has over 4 million shares on TikTok. So what is it really worth?
In the video: the resumption of sports. after how long can we see the results?
“data-script=”https://static.lefigaro.fr/widget-video/short-ttl/video/index.js” >
Endurance and lower body work
The success of the 12-5-30 method seems well deserved. For sports doctor Victoria Tchaikovsky, the main interest in exercise is its endurance work. Walking at 5km/h thus offers cardiovascular benefits. “Endurance is what we call ‘medical sports,'” he explains. It lowers blood pressure, blood sugar levels, body fat and improves sleep quality.
It specifically stretches the posterior chain, particularly the glutes and hamstrings
Blanche von Engelbrechten, fitness trainer at Fitness Park
The second interest in the presented method. The slope of the carpet. The latter makes walking “difficult” by increasing efforts. “However, in order to make any sports activity effective, it must be made (somewhat) difficult,” says the doctor. This is how you mobilize fat stores and work your heart and lungs. The 12-5-30 technique also promotes muscle building. “It’s especially demanding on the posterior chain, specifically the glutes and thighs,” emphasizes Blanche von Engelbrechten, a sports trainer at Fitness Park and a fitness enthusiast herself.
However, if the goal is to see clear physical changes in the image, this method is not sufficient. “If you want to build more muscle, I recommend doing this exercise twice a week and combining it with CrossFit, weight training, or Pilates,” advises the athletic trainer. The effects on the body will be diversified and by breaking the monotony, we will tire less.
And in order for the exercise to remain effective in the long term, the coach recommends strengthening it after a few weeks of practice. “You can increase the pace, and therefore run, to push yourself more, or increase the duration of the exercise if you don’t feel comfortable running,” suggests Blanche von Engelbrechten.
A method that suits everyone
Gymnastics also has the advantage of being accessible to everyone. “Skillfully combining effort intensity and relatively moderate pace, the method is equally suitable for well-trained athletes seeking to improve their cardiovascular resistance, as well as those wishing to restore physical activity,” says Dr. Victoria Chaikovsky. Not to mention, walking is often less intimidating than other activities like running or cycling.
Only general contraindications apply to the 12-5-30 method. “As with any cardiovascular activity, people over 45, especially those who have been sedentary for a long time, are advised to undergo a medical examination before starting,” concludes Dr. Victoria Tchaikovsky.
Source: Le Figaro
