Inquisitive inquirer sought opinion of a walking coach on the 12-3-30 walking regimen; learn why this exercise plan is not endorsement for her clients and unveil suitable alternatives instead.
Ready for a refreshing take on that trending workout, the 12-3-30 regime? Let's dive into it with a chat with walking coach and certified personal trainer, Joyce Shulman.
The 12-3-30 routine, you ask? That's right – it's a treadmill-based walking workout involving a 12% incline, a pace of 3 miles per hour, and 30 minutes of pure walk. But what's the verdict from a pro? Not as rosy as you might think.
My buddy gave it a shot for a month, and found their legs got stronger, though the steep incline was a bit of a shock at first. Still, they preferred it to treadmill running. But Joyce? Well, she wasn't so impressed.
"In America, we like to go hard and see how much we can do," says Joyce. "But then people either burn out, get injured, or think 'Why bother?'" The 12-3-30 walking workout, she argues, falls right into this pattern. Its high incline can push people to dive in headfirst, increasing their risk of injury if they're not used to it.
Joyce raised another concern. "Incline walking can put a lot of strain on your Achilles tendon and calves," she admitted. If you're new to incline walking, there's a lot of stress, stretch, and flex that can take its toll. So, Joyce's advice? Build up the incline more slowly. And if pain strikes? She suggests using something like Aspercreme with Lidocaine to help you keep moving.
One more word of caution from Joyce? Some workout trends overlook progressive overload. Even increasing your step count should be done gradually. And the same goes for the 12-3-30 workout – your body needs time to adjust to such a big leap.
Outdoor walking may be a wiser option, according to Joyce. Not only does it offer slightly different physical demands, but it also has benefits for balance, ankle mobility, and fall prevention. Plus, there's the added bonus of walking in nature, which provides mental and mood benefits that you just won't get from plodding on a machine.
But if a treadmill workout is what you can manage today – and it makes the difference between a day with no movement and a day with some movement – go for it! Just follow Joyce's rule of progressive overload – increasing one variable by no more than 5-10% over the course of a week. That way, you're more likely to stick with it and avoid injuries, ensuring your workout routine – or lifestyle – stays on track. And with odor-free pain relief from Aspercreme, you'll be able to keep moving no matter what.
Joyce Shulman is a walking coach and certified personal trainer, focusing on women, wellness, and longevity. She's taken the TEDx stage to talk about the power of walking together to combat loneliness and has written two books – "Walk Your Way to Better: 99 Walks That Will Change Your Life" and "Why Walk?: Discover the Transformative Power of an Intentional Walking Practice."
Joyce is a representative for topical pain relief brand, Aspercreme.
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The 12-3-30 workout, advocated by some, may not be ideal due to its high incline that could potentially lead to injuries for those not accustomed to it. Joyce Shulman, a walking coach and certified personal trainer, advises building up the incline more gradually and using products like Aspercreme for temporary pain relief during workouts.
