Sports Method 12-3-30 Again Viral, Claimed Effectively Losing Weight

JAKARTA - The 12-3-30 sports method is currently viral on social media, especially TikTok, because it is claimed to be effective in losing weight without the need for complicated training. Simply walking on a 30-minute treadmill with a certain tilt, netizens call this method a 'cardio hack' or an easy but effective sporting trick.

The method was popularized by influencer Lauren Giraldo, who claimed to have lost 30 pounds (about 13.5 kg) in this way.

"I used to be really scared at the gym and there wasn't any motivation. But now I just do this one thing and I can feel proud of myself. I'm looking forward to it, this is time for myself," Giraldo said in a video shared on his TikTok, quoted from The Independent page.

This method is very simple. You just need, treadmill with slope settings. Set the slope to number 12, go at speed 3 mph (about 4.8 kph), and do it for 30 minutes.

This method can be done at home or in the gym, and many like its simplicity. However, is it true that this method is more effective than conventional methods such as walking 10 thousand steps per day?

According to Dr. Elroy Aguiar, assistant professor of sports science at The University of Alabama, this method does make scientific sense.

"What happens when you increase the slope is an increase in activity intensity," he explained.

"Taking the climb is much more difficult, so it will increase oxygen, heart rate, and energy expenditure," he continued.

In other words, you burn more calories at the same time than walking on a flat surface. However, Dr. Aguiar also reminded not to get caught up in sweet promises of social media.

"There is no magic formula here, you only move more. Consistency and time are the real key if weight loss is your goal," he said.

Many feel 12--3-30 is easy to do and the results are real, especially for those who don't like running or exercising hard. However, some people also feel bored because they only look at the gym wall for 30 minutes.

In addition, this method does not have a progressive system. If you want to continue to improve fitness, then challenges need to be added, either from duration, speed, or slope.

For some people, exercising indoors is also boring. Dr. Aguiar suggested still considering outdoor activities.

"Ideally, it is better to do it outdoors because there are other benefits, such as interacting with the surrounding environment, exposure to sunlight, and so on," he explained.

Walking 10 thousand steps a day is still a favorite of many people, especially because it can be done anytime and anywhere. However, this figure stems more from Japanese pedometer marketing strategies in the 1960s than scientific evidence.

Studies show the health benefits can begin to be felt from around 8 thousand steps per day. The most important thing is the intensity.

"Recommendations from our study show that if you walk with a rhythm of about 100 steps per minute, it's equivalent to moderate intensity," explains Dr. Aguiar.

"All research states that the most benefits are obtained at moderate or higher intensity," he added.

In addition to physical benefits, walking also has a positive impact on mental health. A study in the journal Scientific Reports found that spending at least 120 minutes in nature per week relates to improving health and well-being.

Both the 12--3-30 method and the 10 thousand-step walk have advantages and disadvantages. All back to preference and consistency.

"I will not prohibit anyone from doing any kind of sport," said Dr. Aguiar.

"Do people choose to exercise on indoor treadmills or walk in the park, both of them have benefits. And if people enjoy this 12--3-30 trend, that's fine." he added.

The point is, the slightest move is better than not moving at all. If you find a suitable and fun way of exercising, you should just do it regularly. The most important thing is not the method, but consistent.