What is the 30 rule on the treadmill?

The "30-rule" you mentioned, which is very popular on treadmills, usually refers to the "12-3-30" workout method that has gone viral on social media.
This rule is popular because it simplifies complex fitness plans into three easy-to-remember settings, providing an effective weight-loss method for many who find running too strenuous.

Here's a detailed explanation:

⇗ What is this "30-rule"?

Simply put, this rule involves three specific settings on the treadmill:
Incline setting of 12: This is the core element. You need to set the treadmill incline quite high, simulating the feeling of climbing a steep slope.
Speed ​​setting of 3: The "3" here refers to a slightly faster walking speed (usually in miles per hour, which translates to a moderately fast walking pace in metric units). You don't need to run, just walk briskly.
Duration of 30 minutes: Maintain the above two settings and walk on the treadmill for half an hour.

⇗ Why is this method so popular?

Many people find that jogging on a treadmill for half an hour can be exhausting, but the results may not be better than this rule.
Sweat-inducing: Although you're only walking, your heart rate will increase rapidly at a high incline. This "uphill walking" often burns more calories than jogging on a flat surface.
Knee-friendly: Running involves impact when your feet leave and land on the ground, but with this rule, one foot is always on the treadmill. This low-impact exercise is very helpful for protecting your joints.
Targets the lower body: High-incline walking precisely targets the muscles of the buttocks and the back of the thighs, which is very practical for those who want to tone their lower body.

⇗ What to pay attention to when using this rule?

Although it sounds simple, there are some things to consider when trying high-incline walking on a treadmill for the first time:
Don't hold the handrails: Many people hold onto the handrails tightly because they feel tired due to the high incline. This will greatly reduce the effectiveness of the workout. Try to swing your arms naturally and engage your core muscles.
Warm up first: Don't immediately set the incline to 12. Start by walking on a flat surface for a few minutes to warm up your ankles and leg muscles.
Go at your own pace: If you find a 12% incline too steep, you can start with 5% or 8% and gradually increase the incline as your body adapts.

⇗ How effective is it in practice?

This method transforms the treadmill into an efficient fat-burning machine. It doesn't require you to have the explosive power of an athlete; you just need the endurance to complete the 30 minutes. Many people who stick with this routine for a while not only lose weight but also significantly improve their cardiovascular fitness, even finding that they no longer get out of breath climbing stairs.
This method is perfect for those who want to lose weight but dislike running. Simply put on your headphones, watch half an episode of your favorite show, and the 30 minutes will fly by.