does the treadmill build muscle

IS 12-3-30 TREADMILL WORKOUT EFFECTIVE AND SAFE?

If you’re a regular visitor to the world of social media, chances are you’ve heard the buzz surrounding the “12-3-30” workout. This engaging cardio regimen only requires a 30-minute commitment and requires nothing more than a treadmill—no sprints necessary. Its simple formula offers many potential benefits, from increasing strength and improving stamina to aiding weight loss.

At first glance, the simplicity and supposed benefits of the 12-3-30 workout seem almost too good to be true. To unravel the mystery behind its effectiveness, we turned to the expertise of certified personal trainers and wellness experts. By taking their input, we aimed to discover whether the 12-3-30 workout lives up to the social media hype or if it’s just another fitness trend with big promises.

WHAT IS THE 12-3-30 WORKOUT​

The workout follows a simple yet effective three-stage cycle. Firstly, you begin with 12 minutes of running at a moderate pace. This initial phase serves to warm up your body, gradually increasing your heart rate and preparing you for the more intense intervals to come.

The second stage involves a shift to high-intensity interval training (HIIT) for the subsequent 3 minutes. This period is designed to push your limits, incorporating activities such as sprinting, running uphill, or engaging in other challenging exercises. The intensity of this interval elevates your heart rate and triggers a more robust cardiovascular response.

Following the intensity of the HIIT segment, the third stage introduces a 30-second recovery phase. During this brief interval, you have the option to either walk or jog slowly. This short recovery period allows your body to recuperate before plunging back into the next set of intervals.

The entire sequence is then repeated, maintaining the alternating pattern of 12 minutes of moderate-paced running, 3 minutes of high-intensity intervals, and 30 seconds of recovery. This cyclical approach can be sustained until you achieve your desired total workout time, creating a well-rounded and dynamic exercise routine.

WHY IS THE 12-3-30 WORKOUT SO EFFECTIVE?

The beauty of this workout lies in its combination of different intensity levels. The moderate pace burns fat and builds endurance, while the HIIT intervals push your body to its limits, maximizing calorie burn and boosting metabolism. This interval training keeps your workout interesting and prevents plateaus, ensuring you see results.

BENEFITS OF THE 12-3-30 TREADMILL WORKOUT

BURNS FAT

The 12-2-30 workout helps you burn calories and lose weight by combining fast and slow parts. The fast parts, called high-intensity interval training (HIIT), make your heart beat faster and burn calories. This effect continues even after you finish exercising. At the same time, the slow part, where you keep a steady pace, helps your heart and body work consistently, making sure you burn calories effectively. So, the mix of fast and slow in this workout is great for burning calories and losing weight.

BOOSTS ENDURANCE

When you slowly run faster and cover more distance in your workouts, you’ll get better at going for longer and not getting tired easily. Doing this helps your body get used to the exercise, making your heart and muscles stronger for longer activities. By always trying to do a bit more than before, you’re helping your body get even better at keeping up your energy and running for longer distances. It’s a gradual process that builds up your stamina over time.

IMPROVES CARDIOVASCULAR HEALTH

Doing this exercise helps your heart become stronger and makes your overall heart and health better. When you make your heart beat faster during the workout, it strengthens your heart and improves your overall cardiovascular health. Doing this regularly can give long-term benefits for your heart and your cardiovascular system’s health.

SAVES TIME

In just 30 minutes, you can achieve a fantastic workout, making this timeframe ideal for individuals with busy schedules. The efficiency of this short duration allows you to engage in a productive exercise routine without requiring a significant time commitment. Whether you’re juggling work responsibilities, family commitments, or other daily tasks, dedicating half an hour to a workout can be a practical and manageable way to prioritize your fitness. This brief yet effective exercise session offers an accessible option for those looking to stay active and maintain a healthy lifestyle, even amidst a hectic schedule.

LOW IMPACT

Jogging on a treadmill is a kind of exercise that’s easier on your joints than running outside. The soft surface of the treadmill takes away some of the strong hits, lowering the pressure on your knees, ankles, and other joints. This is helpful, especially for people who sometimes feel discomfort in their joints or are getting better after an injury. Choosing to jog on a treadmill lets you get the good things from running for your heart and health without putting too much stress on your joints like you might if you were running on hard outdoor surfaces. So, treadmill jogging is a good pick if you want an exercise that’s nice to your joints.

ARE THERE ANY RISKS OF THE 12-3-30 WORKOUT?

While the 12-3-30 workout is generally considered a safe and effective exercise routine, like any fitness regimen, individuals need to be aware of potential risks and considerations. One primary concern may be the intensity of the high-intensity interval training (HIIT) segments. New individuals to exercise or those with pre-existing health conditions, particularly cardiovascular issues, should approach the high-intensity intervals cautiously. Such individuals should consult with a healthcare professional or fitness expert before incorporating the 12-3-30 workout into their routine.

Another consideration is the impact on joints, especially during the 3 minutes of high-intensity activity. Running or engaging in challenging exercises on a treadmill can put stress on the knees, ankles, and other joints. Individuals with joint problems or those recovering from injuries may want to modify the intensity or choose alternative exercises to minimize the risk of exacerbating existing issues.

Additionally, it’s crucial to pay attention to one’s overall fitness level and listen to the body’s signals during the workout. Pushing too hard, too soon, or neglecting proper warm-up and cool-down activities may increase the risk of injuries. Individuals should gradually ease into the 12-3-30 routine and ensure they are adequately prepared for the intensity of the workout.

HOW TO SAFETY TRY THE 12-3-30 WORKOUT

Safely trying the 12-3-30 workout involves several key considerations to ensure a positive and risk-free experience. Firstly, individuals, especially those new to exercise or with pre-existing health conditions, should consult with a healthcare professional or fitness expert before embarking on this workout. This precautionary measure helps assess one’s fitness level and ensures that the intensity of the routine aligns with individual health needs.

Beginners should start gradually, adjusting the pace and intensity to match their current fitness level. The 12-3-30 workout can be modified to suit individual capabilities, allowing newcomers to build endurance and familiarity with the routine over time. It’s essential to listen to the body’s signals, recognize any signs of discomfort or strain, and make necessary adjustments accordingly.

Proper warm-up and cool-down activities are vital for injury prevention. Incorporating dynamic stretches before starting the 12-3-30 routine helps prepare the muscles and joints for the workout, reducing the risk of strains or injuries. Likewise, a thorough cool-down, including static stretches, helps promote flexibility and aids in the recovery process.

Individuals with joint concerns or those recovering from injuries should be mindful of the impact on their joints during high-intensity intervals. Exploring alternative exercises or reducing the intensity can be a prudent approach to safeguard joint health. Regular monitoring of how the body responds to the workout and adjusting the intensity as needed ensures a safe and sustainable fitness journey.

CAN YOU DO THE 12-3-30 WORKOUT EVERY DAY?

The recommendation for adults is to do at least 150 minutes of moderate physical activity per week or 75 minutes of more intense activity. Doing this 30-minute uphill workout several times a week can meet that requirement.

While the 12-3-30 workout has its benefits, it’s important to include different types of exercise for a balanced routine and a healthier body. Some people really like 12-3-30 and do it every day, but you’re better off only doing it two or three days a week. On other days, you should focus on other exercises that work different muscles, like your core and back. You can refer to a variety of exercises to lose weight from different information sources. From there, you will have a more comprehensive approach to maintaining weight loss

WHO IS THE 12-3-30 WORKOUT GOOD FOR, AND WHO SHOULD AVOID IT?

12-3-30 works well for:

  • People who are already in good shape and just want to relax and forget about everything for a bit.
  • People who often get hurt or have joint pain need exercises that aren’t too hard on their bodies.

12-3-30 should be approached with caution by:

For beginners, 12-3-30 might be tough because it’s a challenge and can strain your body. It’s also not recommended for those who already have knee or lower back issues.

FAQ

1. How many calories does 12-3-30 burn 

The number of calories burned during a 12-3-30 workout can vary depending on factors such as individual weight, intensity, and overall fitness level, but it’s estimated to range from 200 to 300 calories per session.

2. Is 30 minutes treadmill everyday enough to lose weight?

Yep, walking on a treadmill for 30 minutes every day for 3 weeks can help you lose weight. But remember, it’s not just about exercise; you also need to eat good, balanced meals and snacks.

3. Can I lose belly fat by walking on treadmill?

Walking is a quick and effective way to reduce belly fat. Research spanning 40 years indicates that just 20 minutes of brisk walking a day, totaling 2 1/2 hours a week, can lead to about a 1-inch reduction in belly size within 4 weeks.

CONCLUSION

The 12-3-30 treadmill workout appears to be an effective and accessible exercise routine for many individuals, offering a balanced mix of moderate and high-intensity intervals. Its simplicity and time efficiency make it an attractive option, potentially contributing to weight loss and improved cardiovascular health.  As with any fitness regimen, it’s crucial to approach the 12-3-30 workout with consideration for individual fitness levels, listen to the body’s signals, and, when in doubt, consult with fitness professionals or healthcare providers to ensure safety and maximize the benefits of this trending exercise routine.

GABOUREY SIDIBE WEIGHT LOSS: DIET & WORKOUT REVEALED

Actress Gabourey Sidibe has been open about her health journey and weight loss. If you’re curious about her approach, this article will reveal details about her diet and workout routine. We’ll explore her strategies for making healthy choices, including portion control, food preferences, and exercise.

WHO IS GABOYREY SIDIBE?

Gabourey Sidibe is an American actress best known for her breakout role as Precious in the 2009 film “Precious: Based on the Novel ‘Push’ by Sapphire.” The role earned her widespread acclaim, including an Academy Award nomination for Best Actress. Since then, she has appeared in various film and television projects, including “Tower Heist,” “American Horror Story,” and “Empire.” Sidibe is also an author, having published her memoir “This Is Just My Face: Try Not to Stare” in 2017. She’s known not only for her talent but also for her outspokenness on issues such as body positivity and racial equality.

WHY DID SHE DECIDE TO LOSE WEIGHT?

Gabourey Sidibe, like many women, has faced bullying and societal pressure about her weight. In our current culture, women often endure shame and criticism for not conforming to unrealistic beauty standards. The entertainment industry can be particularly harsh, with actresses facing discrimination based on their size.

Sidibe herself experienced this negativity firsthand. An actor once told her to leave the industry entirely, suggesting her appearance disqualified her.

Instead of letting these comments define her, Sidibe chose to prioritize her health and well-being. She embarked on a journey of healthy lifestyle changes, focusing on overall wellness rather than fitting into a narrow mold.

GABOUREY SIDIBE BEFORE AND AFTER WEIGHTLOSS PHOTO

GABOUREY SIDIBE WEIGHT LOSS DIET

AVOIDS EATING JUNK FOOD

Sidibe readily admits her childhood diet was heavy on junk food. But when she committed to weight loss, she made a clean break from those indulgences. Pizza, burgers, sugary cookies, and salty chips – anything laden with trans fats and high sodium – were banished from her plate. Instead, she embraced healthier alternatives, finding enjoyment in snacks like hummus, veggie chips, and nuts.

AVOIDS DRINKING SODA

Sidibe acknowledged that her childhood was filled with sugary sodas and greasy burgers and fries, major contributors to her weight gain.  Embarking on a weight loss journey, she knew the first step was to ditch these indulgences. Carbonated drinks were swapped entirely for refreshing ice-cold water flavored with lemon slices.  Staying hydrated became a priority, and according to nutritionist Mary Sabat, while lemon water alone doesn’t directly cause weight loss, it promotes healthy hydration and provides a boost of Vitamin C.

EATING AT THE RIGHT TIME

Sidibe prioritizes not just healthy food choices, but also mindful eating habits. She opts for frequent, smaller meals throughout the day, typically six to seven, with a focus on a hearty breakfast to fuel her mornings.  Drinking plenty of water 20 minutes before meals is another key strategy. This helps her feel fuller and control portion sizes naturally. While the exact science behind chugging liters of water and weight loss is debated (citation needed), staying well-hydrated undoubtedly contributes to overall health and energy levels.

AVOIDS EATING SUGARY & SALTY FOOD ITEMS 

Sidibe openly admitted her childhood love of sugary treats like cupcakes and Oreos. However, facing a diabetes diagnosis, she made the tough decision to give up these indulgences. Prioritizing both diabetes management and overall health, she swapped comfort foods for healthier options.  While dietary changes are important, they were just one piece of the puzzle. Next, we’ll explore the fitness routines Sidibe incorporated for a holistic approach to her well-being.

PAYS ATTENTION TO PORTION SIZE 

Sidibe understands that portion control is key, even with healthy foods. Her nutritionist provided valuable guidance on creating balanced meals with appropriate amounts of carbs, fruits, vegetables, and healthy fats. This approach ensures her body gets the nutrients it needs without the risk of overeating and hindering weight loss goals.

GABOUREY SIDIBE’S WORKOUT ROUTINE

LUNGES AND SQUATS

Sidibe’s fitness journey wasn’t limited to low-intensity activities and cardio. To build muscle and improve her overall shape, she incorporated exercises like lunges, squats, barbell work, and leg presses. Squats are a versatile exercise that can be done easily and effectively, targeting posture and building lower body strength. Similarly, leg presses focus on toning and strengthening the leg muscles, potentially reducing fat in the legs.

LOW-IMPACT EXERCISES

Sidibe began her fitness journey with low-impact exercises to ease into a routine. Stair climbing, walking on the treadmill, and using a VersaClimber were her staples. Studies suggest that even regular stair climbing for just 5 minutes over three weeks can contribute to weight loss [link to study on stair climbing and weight loss]. Similarly, walking and treadmill exercises can burn significant calories depending on intensity and duration [link to study on walking/treadmill and weight loss]. These low-impact cardio workouts allowed her to burn calories without putting excessive strain on her joints and muscles, making them a safe and effective starting point.

YOGA AND MEDIATION

Sidibe understood that weight loss wasn’t just physical; it impacted mental well-being too. Stress can be a major trigger for emotional eating and hinder weight loss efforts. To combat this, Sidibe embraced yoga and meditation practices daily. These activities helped her manage stress levels and cultivate inner peace. In 2017, she even shared a yoga pose online, symbolizing her commitment to holistic well-being – strengthening both body and mind.

GABOUREY SIDIBE EARLY LIFE

Sidibe entered the world in New York City, hailing from the Bedford–Stuyvesant neighborhood of Brooklyn, and spent her formative years in Harlem. Raised by her mother, Alice Tan Ridley, a noted R&B and gospel singer who showcased her talents on the fifth season of America’s Got Talent in 2010, and her father, Ibnou Sidibe, a cab driver from Senegal. During her upbringing, she found herself under the care of her aunt, Dorothy Pitman Hughes, a prominent feminist activist.

Her educational journey saw her earn an associate degree from Borough of Manhattan Community College, with stints at both City College of New York and Mercy College, although she didn’t complete her studies at either institution. Before venturing into acting, she gained experience as a receptionist at The Fresh Air Fund’s office.

GABOUREY SIDIBE CAREER

Gabourey Sidibe garnered widespread acclaim for her portrayal of Claireece “Precious” Jones in the 2009 film “Precious,” earning nominations for prestigious awards like the Golden Globe and Academy Award for Best Actress. Despite initial discouragement from Joan Cusack about the image-focused nature of the entertainment industry, Sidibe’s talent shone through, leading to a successful career in film and television.

Following her breakout role, Sidibe continued to showcase her versatility in projects like “Yelling to the Sky,” “Tower Heist,” and various television appearances, including roles in “American Dad!” and “The Big C.”

In 2013, she joined the cast of “American Horror Story” for its third season, portraying the captivating young witch Queenie, a role she reprised in later seasons. Sidibe further solidified her television presence with a recurring role in the hit series “Empire” and a starring role in “Difficult People” on Hulu.

Beyond acting, Sidibe ventured into writing, with a memoir slated for release in 2017. Her return to “American Horror Story” in subsequent seasons affirmed her enduring impact on the small screen.

FAQ

1. Did Gabourey Sidibe focus solely on cardio for weight loss?

No, while cardio is important, Sidibe’s routine incorporated exercises that built muscle and improved her overall shape.

2. Is Gabourey Sidibe’s workout routine suitable for everyone?

Consulting with a doctor or fitness professional is recommended before starting any new exercise program, especially if you have pre-existing health conditions.

3. How much is Garbourey net worth?

$6 million

CONCLUSION

It’s important to remember that Sidibe’s journey is unique to her.  While her story provides valuable insights, consulting with a healthcare professional is crucial before making significant changes to your diet or exercise routine.  They can help you create a safe and effective plan that aligns with your individual needs and goals.  Remember, weight loss is often a marathon, not a sprint. Focus on making sustainable changes that you can maintain for long-term success and a healthier you.