Introduction to 12-3-30 Training
You can start with a lower slope, for example 7 or 8 percent, and slowly build up towards the full 12. Do training two or three times a week. If you find that it is getting easier, then you can go more often. Consistency is key: if you want to see results, the effect repeats.
Muscles
With this training, you mainly train your calves, knee tendons, quadriceps, and buttocks. If you are consistent, the 12-3-30 training leads to stronger and defined muscles. Running training on a treadmill with a slope burns more calories than without a slope. This type of training is generally also an exercise with a lower impact compared to jogging or running, reducing the risk of injuries and making it better for people with existing joint problems such as knee problems and pain.
Tips and Precautions
A risk of 12-3-30 training is that you can strain your lower back and muscles if you do not maintain proper posture when walking. To avoid this, make sure to walk upright, relax your shoulders, and not lean too far forward or back. The best thing for your posture is not to hold the railing of the treadmill, but to move your arms freely.
