Examining the Merits of Stroll Striding over Sprinting: Which Provides More Efficient Fat Incineration?
In the world of fitness trends, the 12-3-30 workout has been making waves, particularly on TikTok. This easy-to-remember routine, characterized by a 12% incline and 3 mph speed on a treadmill for 30 minutes, has been advocated by influencers like Lauren Giraldo for its fat-burning potential [1]. Now, a recent study published in the International Journal of Exercise Science by the University of Nevada has provided scientific evidence to support these claims [2].
The study aimed to validate the fat-burning effects of the 12-3-30 workout and compared it with self-paced treadmill running. The findings are significant as they challenge the common belief that running is the most effective exercise for fat burning.
Key findings from the study reveal that both exercises result in the same total energy expenditure, or total calories burned. However, running burns calories at a faster rate, meaning it achieves the same calorie burn in less time. On the contrary, the 12-3-30 workout leads to a higher proportion of fat being burned for energy. Participants burned about 7.5% more fat during the incline walking compared to running [2].
Running causes the body to use a higher proportion of carbohydrates for fuel, while incline walking recruits more fat as the primary fuel source. This means that while running might be quicker at calorie burning, the 12-3-30 workout may be superior for maximizing fat usage during exercise, making it a potentially better choice for those seeking fat loss rather than just calorie expenditure [2].
Lauren Giraldo, an influencer, claimed to have lost 30 pounds by doing the 12-3-30 workout's incline walking routine five times per week. The recent University of Nevada study provides peer-reviewed research backing up the 12-3-30 workout, which might be the reason for its recent resurgence in popularity [1].
In conclusion, the study provides evidence-based insight that while both workouts have benefits, the 12-3-30 incline walking is especially effective for fat burning due to its metabolic impact, although it requires a longer time commitment than running [2]. These findings could potentially change the way people approach exercise for fat burning.
[1] University of Nevada, Reno. (2022). The 12-3-30 workout: A closer look at its fat-burning effects. International Journal of Exercise Science. [2] Giraldo, L. (2021). My 30-pound weight loss journey with the 12-3-30 workout. TikTok.
- The 12-3-30 workout, a routine that involves a 12% incline and 3 mph speed on a treadmill for 30 minutes, has been advocated by influencers like Lauren Giraldo and recently supported by a study in the International Journal of Exercise Science.
- The University of Nevada study found that while both the 12-3-30 workout and self-paced treadmill running result in the same total energy expenditure, the 12-3-30 workout leads to a higher proportion of fat being burned for energy.
- The study suggests that the 12-3-30 workout, particularly the incline walking part, may be superior for maximizing fat usage during exercise, making it potentially beneficial for those seeking fat loss rather than just calorie expenditure.
- The findings could potentially influence the way people approach exercise for fat burning, as the study provides evidence that the 12-3-30 workout's metabolic impact makes it effective for fat-burning, although it requires a longer time commitment than running.
