The New York Times reported on whether the 12-3-30 treadmill walking trend is good for your fitness and spoke to Hunter Carter, MA, ACSM-EP, CPT, CES, USATF-1, exercise physiologist at HSS. 

The workout is simple: Walk at an incline of 12 percent and a pace of three miles per hour for 30 minutes.

Before you dial the treadmill up to an incline of 12, experts suggested warming up on a lower grade, to give your heart and muscles time to acclimate. You may also need to build up your fitness to tackle 12-3-30, said Carter. See how the workout feels at different inclines and paces, he said, and strive for a sweet spot of challenging but sustainable.

If you need to hold on to the handrails to support yourself, that’s a sign you should decrease the incline, the speed or both, Carter shared. Otherwise, you’re “reducing the amount of work that you are doing and therefore the potential benefits.” Carter also recommended leaning forward slightly when walking at a steep incline, both for balance and to generate more force. Pumping your arms can help you engage your core and work your upper body.

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