There are many ways to keep fit but, especially when training from home, the risk of losing motivation and giving in to laziness is high. For this reason, varying your workout could be a way to stay constantly stimulated.
One of the latest trends in fitness is the one proposed by the influencer Lauren Giraldo, called workout 12 3 30.
. However, you need to have a treadmill and a stopwatch.
To give the name to the workout, the three numbers that characterize it. The 12 refers to the percentage of incline to be set on the treadmill, on which to walk at a speed of 3 miles per hour (4.8 km / h) for 30 minutes.
Nothing complex then, but does it really work?
Benefits
According to her inventor, who by practicing it five days a week along with a low-calorie diet says she lost several kilos, there would be many benefits of this workout, and many experts agree with her.
There is no doubt, in fact, that walking is good and this is confirmed, first of all, by the World Health Organization, which claims that at least 10 thousand steps a day, about 7 kilometers, must be taken to stay in good health, that is double what a person habitually walks in his daily activities.
Furthermore, a recent research carried out by the University of Queensland, Australia, and published in the European Heart Journal, confirmed that regular walking reduces the body mass index and blood sugar by 11%, shortens the waistline and makes you lose weight. weight. A factor, the latter, which significantly decreases the risk of developing cardiovascular disease, conditions such as type 2 diabetes and osteoporosis.
The Strong Nation training program also promotes weight loss by burning calories.
In addition, regular walking significantly reduces stress, improves mood and brain activity, and stimulates endorphins.
In the case of training 12 3 30, to these basic benefits are added those of walking on an incline, a condition that, in addition to stimulating the muscles of the legs and buttocks, activates and tones those of the whole body. cardiovascular endurance and allows you to burn more calories, but also places you at greater risk of injury.
Playing sports is always good for health, but working out in the morning offers even more benefits.
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, that is sport walking, a discipline often underestimated but which also plays a fundamental role in more complex fitness routines.The secret to obtaining benefits is to practice it consistently and following the right technique.
These are the things not to forget when deciding to approach sports walking.
Pay attention to the movements
One of the most common mistakes when walking is to believe that walking is enough as you do in everyday life. This is not entirely the case, however, because in this case it is necessary to pay attention to every single movement of the foot. Focusing on the heel is the first recommendation. This part must touch the ground first and the fingers must give the dynamic push to the stride.
While walking, the other parts of the body must not be neglected, but used in a complementary way to the movement, so that they too train. if you were doing a crunch.
To maintain balance and work the muscles of the upper limbs, on the other hand, while walking you can swing the arms alternately with the legs or raise them rhythmically above the head.
Gradually increase your pace
Sport walking can be practiced by almost everyone, except for specific contraindications due to physical conditions that do not recommend it, because the rhythm and intensity can be chosen according to one's level of training and resistance.
Beginners, for the first few times, can opt for a low pace and a fifteen minute walk and, over time, increase intensity and minutes of training.
The important thing is not to overdo it and avoid pushing the body beyond its limit. The ideal walking speed is approximately 6 km per hour.
When you have become sufficiently familiar with the discipline, you can also perform intermittent walking sessions, or consisting of a few more sustained minutes of movement, followed by slower ones. This swing speeds up your metabolism and allows you to burn more calories.
Breathe properly
Breathing is sometimes an underestimated topic, but doing it correctly and deeply can make a difference when playing sports. An excellent breathing technique to combine with walking is to exhale in 3 or 4 steps and inhale in 2.
Pending a possible reopening of gyms and swimming pools in spring 2021, it is also useful to practice these activities.
