What is the 20-3-30 Walking Method? How effective is it for weight loss? READ

Taking care of health has become quite challenging in today's run-of-the-mill life. Due to working in the office for hours, not being able to take time for workouts and unhealthy eating, people are falling prey to obesity, fatigue and many other health problems. When it comes to weight loss, we all want an easy, effective and sustainable way. People often go to the gym, dieting or resort to fancy workouts to lose weight. But what if you are told that you can lose weight just by walking and that too in a special way? Yes, the 20-3-30 walk method is quite viral right now. Let us understand what 20-3-30 is, how to adhere to it and how useful it is for weight loss.

What is the 20-3-30 walking method?

The 20-3-30 walking method is a simple and effective fitness technique that is specifically designed for walking on the treadmill. Here, you put the treadmill on a 20% incline, which gives you the feeling that you are walking uphill with a steep incline. Then its velocity is maintained at 3 miles per hour (approximately 4.8 kilometers / h), which is a medium speed. At this configuration, you need to walk for 30 minutes every day. That is, you need to walk on the treadmill for 30 minutes a day at 20% incline and 3 mph velocity. 

How does this method work?

In this method, three things together affect the body. The first is incline walking makes your muscles work harder, and burns calories faster. The second is that walking for 30 minutes continuously increases the heart rate, which improves your cardiovascular health. The third is the speed of 3 mph keeps the body in constant movement without tiring, which reduces the feeling of exhaustion but the effect remains.

How effective is it in weight loss? 

The 20-3-30 technique is said to be effective in weight reduction. Because it is helpful in burning high calories. Incline walking burns about 1.5 to 2 times more calories than normal walking. This reduces body fat, especially around the stomach, thighs and waist. This method is not very difficult, so that people can follow it for a long time. Also, it does not put much pressure on the joints, so it is also perfect for those who have trouble doing heavy workouts.

Keep these things in mind

People with high blood pressure or knee problems should consult a doctor and adopt this walking method. Walking on the incline can seem daunting in the beginning, so gradually get used to it. If you're a beginner, walk at 10-15% incline for the first few weeks and gradually increase to 20%.