Which exercise yields more fat loss: Incline Walking or Running?
The 12-3-30 workout, a TikTok fitness trend that promises an easier way to burn fat, has been gaining popularity due to a resurgence in social media feeds. This workout involves walking on a treadmill for 30 minutes at three miles per hour and a 12 percent incline.
Recently, a study conducted by the University of Nevada has contributed to the trend's renewed interest. The study, published in the International Journal of Exercise Science, compared the metabolic impacts of incline walking and running. However, it's important to note that the study did not discuss any specific findings or methodology regarding the 12-3-30 workout itself.
The study aimed to compare the calorie expenditure and fuel sources used during both activities. Both the 12-3-30 incline walking and self-paced running sessions were designed to expend the same total calories, allowing for a fair comparison.
Interestingly, the study found that running burns calories faster, about 13 calories per minute, while the 12-3-30 burns fewer calories per minute, about 10 calories per minute, but takes longer to complete. Despite burning fewer calories per minute, the 12-3-30 workout led to greater fat oxidation, about 7.5% more fat used as fuel, than running.
Running relies more heavily on carbohydrates for energy, whereas incline walking recruits more fat for fuel. This finding suggests that the 12-3-30 workout's fat-burning advantage lies in a higher proportion of fat used during the exercise rather than a greater total calorie burn.
It's worth noting that the participants in the study were already active individuals exercising at least three times a week. The applicability of these findings to less active populations remains unclear.
Influencer Lauren Giraldo's success story, involving weight loss from the 12-3-30 workout, is entirely anecdotal. However, the scientific evidence from the University of Nevada study provides the 12-3-30 workout with peer-reviewed research, adding credibility to the trend.
The 12-3-30 workout does not appear to be associated with any known user agreement, class action waiver and arbitration provisions, or privacy policy. It's also important to note that the study did not mention any endorsements or sponsorships related to the 12-3-30 workout or its creator.
In conclusion, the 12-3-30 workout could be beneficial for those specifically targeting fat utilization, but running is more time-efficient for calorie burning. The study has provided scientifically validated insights beyond the anecdotal TikTok fame of the 12-3-30 trend.
[1] International Journal of Exercise Science (2022). Metabolic Comparison of Incline Walking and Running. [2] University of Nevada, Reno (2022). Study Compares Incline Walking and Running. [3] TikTok (2022). #12330Workout Trend. [4] American Council on Exercise (2022). 12-3-30 Workout: What You Need to Know.
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