NH ENG _Mac2022

Fitness & Energy
12-3-30 Workout
Made popular by social media
personality Lauren Giraldo, the 12-3-30
treadmill workout has helped her lose
30 pounds (kg). She tells today.com
about how she discovered the workout:
“I’m not a runner, and running on the
treadmill was not working for me. I
started playing around with the settings,
and at the time, my gym’s treadmill had
12 inclines as the max. The three miles
per hour felt right, like walking, and my
grandma had always told me that 30
minutes of exercise a day was all you
needed. That’s how the combination
started.”
If you would like to try this workout, use
these three settings on your treadmill:
• Incline: 12
• Speed: 3
• Time: 30
Do this five times a week for the best
results
The BITE Method
The Balanced Interval Training
Experience (BITE) method created by
elite runner, running coach and creator
of Precision Running David Siik blends
intervals of sprint-training with distance
running. It’s similar to HIIT workouts
– but while HIIT focuses on short,
intense bursts of fast exercises followed
by easy recovery, BITE uses a leisurely
sprint pace paired with a more
strenuous recovery period by
incorporating a slight incline.
Here's a brief BITE 30-minute treadmill
workout from Siik:
• 3 min warm up
• 1.5 min starting speed 1.4 mph
@ 2% incline
• 1 min recovery walk/jog
@ 2% incline
• 1.5 min increase starting speed 1.6
mph @ 1% incline
• 1 min recovery walk/jog
@ 1% incline
• 1.5 min increase starting speed 1.8
mph @ 0% incline
• 1 min recovery walk/jog @ 0%
incline
• 1.5 min increase starting speed 2.0
mph @ 0% incline
• 1 min recovery walk/jog
@ 0% incline
• 1.5 min increase starting speed 2.2
mph @ 0% incline
• 1 min recovery walk/jog @ 0%
incline
• 1.5 min increase starting speed 2.4
mph @ 0% incline
• 1 min recovery walk/jog
@ 0% incline
• 1.5 min increase starting speed 2.6
mph @ 0% incline
• 1 min recovery walk/jog
@ 0% incline
• 1.5 min increase starting speed 2.8
mph @ 0% incline
• 1 min recovery walk/jog @ 0%
incline
• 1.5 min increase starting speed 3.0
mph @ 0% incline
• 1 min recovery walk/jog @ 0%
incline
• 4-5 min cool down
An Incline is one of the
greatest tools a
treadmill has to offer.
There is a right incline
for the right speed, so
don’t overdo it. A
healthy dose of 1-5%
inclines is preferred,
especially for the BITE
method.
Source: David Siik in his book The
Ultimate Treadmill Workout
38 Natural Health * March 2022 VOL 126