2024-02-29 09:11:35
Everyone tells you to do more cardio training, but running isn’t really your thing? Of course there would be swimming, spinning or other sports. But maybe you’re looking for something less strenuous?
Here we go: Slow Cardio! This fitness trend is supposed to be super effective and not even that strenuous. Can this really work? We check the slow cardio trend for you!
What is Slow Cardio?
As the word suggests, this is regarding cardio training – but in a slow version! You’re now thinking: Cardio is already slow anyway? True, but for this trend you take things down a notch. Slow cardio describes a sporting activity that is carried out at low intensity over a longer period of time. The heart rate increases slightly, but you don’t sweat as much as when jogging, for example.
In order to still achieve effects, an increase is often incorporated. You’ve probably done slow cardio yourself without knowing it, because examples of slow cardio include: Nordic walking, hiking or cycling. A slow cardio variation that is going viral online is the 12-3-30 method.
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Slow Cardio: This is how the 12-3-30 method works
Social media is full of them: videos of women walking on the treadmill and reporting incredible weight loss successes. It’s a cardio workout that you can do in a relaxed manner in the gym or at home. The 3 numbers indicate how you adjust the treadmill:
- 12 stands for the slope of 12 percent
- The 3 describes the speed of 3 miles per hour (approx. 5 km/h)
- 30 stands for the minutes the workout should last
So you tackle a slight incline at a brisk pace for 30 minutes. You can have a relaxed conversation, watch a series or listen to a podcast. You’ll pay a lot of money into your steps account and get your circulation and fat burning going. The Fitfluencer @the_french_fit shows how it works:
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The inventor of the 12-3-30 method Lauren Giraldo recommends doing the workout 5 times a week for optimal results. By the way, this is how you fulfill them WHO recommendations (World Health Organization), which states that people between 18 and 65 should do at least 150-300 minutes of exercise per week. It is also confirmed that regular walking makes you fit and healthy Studies: According to this, chronic diseases and obesity can be prevented. Fast walking, such as Nordic walking, can also lower blood pressure and regulate your resting heart rate, as another Study proven.
Recommendation: If your goal is weight loss, the walking sessions might be replaced with moderate running, which would burn regarding 30 percent more calories.
What are the benefits of slow cardio?
For many people the biggest advantage is that you don’t have to walk! Of course, slow cardio is not as strenuous as a jogging session or a HIIT workout. It is usually much easier to motivate yourself to do this. The strain on the cardiovascular system and joints is lower, which is why slow cardio is ideal following injuries or breaks from sports. You’ll boost your metabolism, burn calories and improve your endurance without breaking a sweat. Depending on the activity, you don’t even have to change clothes.
It has been scientifically proven that even low-intensity activities are healthy: According to various… Studies Walking at least 8,000 steps a day can significantly reduce your risk of death. You can easily integrate slow cardio activities such as hiking, Nordic walking or cycling into your everyday life and do something good for your body.
Can I also lose weight with slow cardio?
The 12-3-30 method is celebrated online as a guarantee of weight loss, but what’s the truth behind it? In general, any type of exercise can help you lose weight because it uses up energy. The more energy you expend, the easier it is for you to reach a calorie deficit (you consume fewer calories than you burn). Even going for a walk or walking burns a lot of calories:
- Walking 110 calories (30 minutes)
- Nordic walking 200 calories (30 minutes)
- 12-3-30 method 200-300 calories (30 minutes)
- Running 300-500 calories (30 minutes)
However, the numbers vary greatly depending on intensity, body weight, gender and age. Walking does burn some calories, but the more intense the activity, the greater the effect. To lose weight, the much more effective option is still running. Strength training should not be neglected either, as muscle mass burns more fat in the long term. If running is absolutely out of the question for you, slow cardio is a good option.
By the way, this can also be done without a treadmill: simply incorporate it into your everyday life. For example, use the route to the train for a brisk walking session or ride your bike straight to the office. For your walk on Sunday, just choose a route with an incline. This will not only burn more calories, but will also usually reward you with a beautiful view.
Conclusion: Do you just have absolutely no desire to run? Then try slow cardio! You burn calories and improve your endurance. But we don’t want to fool you: Of course, it’s not nearly as effective as a running session or a sweaty workout.
Customize your planTraining plan for beginners under 40
Lose weight in the home gym in 8 weeks
- Suitable for beginners
- Home Gym: Dumbbells, pull-up bar and weight bench required
- 32 fat-loss exercises in pictures and videos
- 42 page PDF, available on all devices
WH+ subscribers receive50% Discounton all plans
Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].
I-MIN LEE1,2 and DAVID M. BUCHNER3: The Importance of Walking to Public Health. Division of Preventive Medicine, Department of Medicine, Brigham and Women_s Hospital and Harvard Medical School. American College of Sports Medicine, 2008. DOI: 10.1249/MSS.0b013e31817c65d0
Tschentscher, Marcus & Niederseer, David & Niebauer, Josef. (2013). Health Benefits of Nordic Walking A Systematic Review. American journal of preventive medicine. 44. 76-84. 10.1016/j.amepre.2012.09.043.
Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382
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