Most people’s gym routine consists of a variety of sets, reps and choices of focus. When it is time to focus on the cardio section of a gym routine, one might already have a set personal routine. Others however, might allow the internet to influence their next move on how they get their cardio for the day. If someone is desperate and looks up “Best Cardio Workouts To Do,” there is no doubt that one of the first posts they will come across will be someone telling them to apply the 12-3-30 method. This method is a cardio exercise performed on a treadmill at an incline of 12 at a speed of three for 30 minutes. While the internet presents this workout in an alarmingly casual manner, the intensity of this workout can come as a shock to many.
Now, to put the method to a test, I myself have fallen victim to the 12-3-30 method. This method is high-intensity and involves intervals that need to be gradually worked toward. While you can get through the intense method on the first attempt, the soreness that comes in the morning suggests otherwise. The method works all parts of the body, requiring the engagement of all muscles to maintain stability.
As I consistently performed 12-3-30 as my cardio at the gym for a couple of months, every time I stepped onto the treadmill, it became easier to complete the workout. However, if you have any injuries, this method can be very straining toward specific muscles from the 12 incline. With an injury to my knee, I started to adjust my interval from an incline of 12 to an incline of nine. The decrease in incline helped mitigate the strain in my knee and provided me with a more effective workout without pain.
After the incline change was made, I realized that the difference in calories burned is about the same, and the progress in my muscle and endurance is the exact same. To get technical, the difference in calories was only about 30 less burned, and working on an incline of nine keeps me in my target heart rate zone. Staying within your target heart rate zone is crucial because it ensures you are receiving the most effective workout possible without becoming fatigued or strained afterward.
In the end, everyone has their own goals, endurance, injuries and target heart rate that help curate the perfect routine that is most effective and healthy for them. The normalization of the workout, being done exactly as stated at an incline of 12 at a speed of three for 30 minutes, is not realistic for all but can be the perfect fit for some.
