What is the 20-3-30 walking method? How effective is it for weight loss

Losing weight has become a big challenge for many people these days. Due to being busy in work, people are not able to take out much time for workout. Due to these reasons, new techniques for weight loss often go viral on social media. At this time the 20-3-30 walking method is becoming quite viral. Let's know how to do it and how beneficial it is.

 

In today's busy life, taking care of health has become quite challenging. Working for hours in the office, not being able to find time for workouts and unhealthy eating habits are causing people to suffer from obesity, fatigue and many other health problems. In such a situation, when it comes to losing weight, we all want an easy, effective and sustainable method.

 

To lose weight, people often go to the gym, diet or resort to fancy workouts. 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 walking method is becoming quite viral at this time. Let's know what 20-3-30 is, how to follow it and how effective 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 designed specifically for walking on a treadmill. In this, the treadmill is set at an incline of 20%, which makes it feel like you are walking uphill. Then its speed is kept at 3 mph (about 4.8 km/h), which is considered a moderate walk. On this setup, you have to walk for 30 minutes daily. That is, you have to walk on the treadmill for 30 minutes every day at a 20% inclination and a speed of 3 mph.

 

How does this method work?

In this method, three things together affect the body. First, incline walking makes your muscles work harder, and calories also burn faster. Second, walking continuously for 30 minutes increases the heart rate, which improves your cardiovascular health. Third, the speed of 3 mph keeps the body in constant movement without tiring, due to which tiredness is felt less but the effect remains.

How effective is it in weight loss? The 20-3-30 method is considered effective for weight loss because it is helpful in burning high calories. Incline walking burns about 1.5 to 2 times more calories than normal walking. This helps in reducing body fat, especially around the stomach, thighs and waist. This method is not very difficult, so 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 adopt this walking method after consulting a doctor. Walking on the incline of a treadmill may seem difficult in the beginning, so get used to it slowly. If you are a complete beginner, walk at 10-15% incline for the first few weeks and gradually go up to 20%.