Latest news with #ExerciseScience
Fox News
2 days ago
- Health
- Fox News
Viral 12-3-30 treadmill trend may burn more fat than running, researchers say
A fitness trend that took TikTok by storm, racking up more than 14 million views, may have some science behind it. The 12-3-30 treadmill workout, popularized by influencer Lauren Giraldo, promises a fat-burning, low-impact fitness solution: Walk at a 12% incline, at a pace of three miles per hour, for 30 minutes. But how does it compare to regular running? A new peer-reviewed study published in the International Journal of Exercise Science compares the 12-3-30 trend to "self-paced" treadmill running. Researchers sought to determine not just how many calories each method burns, but how the body fuels each workout — specifically, whether the body uses carbohydrates or fat as fuel. In the study, 16 healthy young adults (male and female) participated in two workouts: one session of 12-3-30 and one session of running at a pace they could maintain for about 20 to 25 minutes. Both workouts were adjusted to burn the same total number of calories. The researchers discovered that 12-3-30 took longer to complete than running to achieve the same output. Running burned calories faster — roughly 13 calories per minute versus 10 calories per minute for 12-3-30. Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, told Fox News Digital that it is "no surprise" calories are burned faster during a workout with higher aerobic intensity. "Walking at 12-3-30 is certainly more intense than walking on a flat surface, but is less intense than a run," she said. However, 12-3-30 used more fat as a fuel source — about 41% of energy came from fat, compared to 33% during running. Running also relied more heavily on carbohydrates for energy. The participants in the study were already exercising at least three times a week for the last three months, according to Sutton. "That means [the study] doesn't consider less active individuals, who actually make up a large percentage of the population," she said. "Essentially, we can't draw conclusions about how the average person's body may adapt to these workouts over time." The researchers emphasized that the actual fat-burning advantage of 12-3-30 is modest. Total calories burned still matter more for weight loss than whether you're burning fat or carbs. "This study confirms what exercise science has already known: the 'fat-burning' percentage of a workout is not the same as total calorie burn," Sutton added. If you're short on time and want to burn a certain number of calories quickly, running seems to be more efficient. But if your goal is to burn more fat, and you prefer a lower-impact workout, the 12-3-30 method has its benefits, particularly for beginners or those with joint concerns, the study suggests. The most important thing with exercise is consistency, according to Sutton. For more Health articles, visit "If a person dislikes running but loves 12-3-30, it's far better to do that consistently than to force a certain workout that a person rarely completes," she said. "Trends should be viewed through both a scientific and personal lens — look to experts for guidance rather than relying on social media."
Globe and Mail
24-06-2025
- Sport
- Globe and Mail
Jonathan Misura Featured in New Spotlight Interview on Discipline, Growth and Athletic Focus
Jonathan Misura on How Structure, Patience, and Purpose Fuel His Athletic and Academic Rise Jonathan Misura, a student-athlete and Exercise Science major at East Stroudsburg University, is the subject of a newly released spotlight feature that examines his structured approach to athletics, academics, and personal development. The story charts his progression from a quiet upbringing in Milltown, New Jersey to collegiate baseball, offering practical insights for students, athletes, and young professionals — even in fast-paced environments like London. 'I don't believe in rushing things,' Misura said in the interview. 'The long-term result matters more than today's stat or quick win.' The feature explores formative experiences in Jonathan's life, including his early discipline through karate, Little League baseball from the age of five, and a standout junior season at St. Thomas Aquinas High School. There, he recorded a 1.17 ERA and helped lead his team to the 2024 New Jersey State Championship. His decision to redshirt his first year at ESU—prioritising recovery and development over early competition—underscores his steady, long-term mindset. 'Redshirting was tough,' he shared. 'But it let me build strength and learn without pressure. Sometimes sitting out teaches you more than playing through.' The article also delves into his consistent routines: a six-day training schedule, academic workload, nightly journaling, and active use of hobbies like deep-sea diving and snowboarding to maintain mental clarity and balance. This practical and methodical lifestyle gives readers a window into the lesser-seen side of sustained success. 'My parents always told me anything is possible if you work hard,' Misura noted. 'That mindset helped me get through a lot of tough moments.' Covering themes like patience, self-direction, and habit-building, the piece speaks to those navigating early career challenges, managing performance pressure, or looking to build stability through structure. Jonathan's focus on small, consistent improvements over instant results offers a relatable model for personal growth across fields. 'At the end of the day, it's not about hype,' he added. 'It's about showing up, fixing mistakes, and doing what you said you'd do.' About Jonathan Misura: Jonathan Misura is a collegiate baseball pitcher and Exercise Science student at East Stroudsburg University. Originally from Milltown, New Jersey, he is known for his routine-driven mindset, disciplined training, and thoughtful approach to learning. He is also a certified deep-sea diver and recreational snowboarder. Jonathan currently plays summer baseball with the Syracuse Salt Cats and is exploring future opportunities in coaching, athletic performance, and sports science. Media Contact: info@ Media Contact Contact Person: Jonathan Misura Email: Send Email Country: United States Website:
Daily Mail
19-06-2025
- Health
- Daily Mail
The very simple tweak to your exercise routine that could 'significantly' improve body fat loss
Exercise is about far more than losing weight – from the mental health benefits to simply feeling strong, there's a lot to be gained from working up a sweat. However, I'd be lying if I said I wasn't interested in working off body fat at the gym, and it turns out there is a simple tweak you can make to your fitness regime that can aid fat loss. It's all to do with the order of your workout. When I go to the gym, I tend not to have too much of a plan, but may do any combination of cardio (rowing machine, treadmill, stationary bike etc) and strength training exercises (lifting weights and bodyweight exercises). However, it turns out that simply tweaking my routine so I always do the latter first could be most beneficial, according to a study published in the latest issue of the journal of Exercise Science and Fitness. The research was conducted by Dr Zhixiong Zhou, a researcher at the Capital University of Physical Education and Sports in Beijing. Along with his colleagues, he challenged 45 overweight men aged 18-30 to follow one of three approaches for 12 weeks. One group did strength training (a mix of weighted bench press, deadlifts, biceps curls and squats) before cardio (30-minute indoor cycling) three times a week, while a second group completed exactly the same workout, but with the cardio element before the strength training. They were all given fitness trackers to monitor their daily. A third control group stuck to their usual daily habits. There was no surprise that after three months, the two groups who had been exercising regularly lost weight and gained lean muscle tissue. However, what was surprising was the discovery that lifting weights first had significant advantages when it came to fat loss. 'Our findings suggest that resistance training optimises fat loss when conducted prior to aerobic exercise,' Zhou told The Australian. Not only did the weights-first group lost more body fat overall, but they also lost more visceral, which settles around major organs and it strongly linked to cardiovascular diseases. The weights-before-cardio group also displayed better muscular endurance and strength by the end of the trial. 'Overall, there were improvements in physical fitness when weights preceded cardio, particularly in terms of enhanced muscular and explosive strength,' Zhou says. 'It implies that resistance training, when performed as a warm-up prior to aerobic exercise, offers superior preparation for the body and facilitates a general enhancement in physical fitness over time.' So why is doing weights before cardio the most beneficial when it comes to losing body fat? One possible explanation is that if you do cardio first your level of fatigue is so high that you can't put maximum effort into strength training afterwards. I certainly know that if I start a workout off with a 20-minute run I'm going to be an exhausted, sweaty mess for the rest of the gym session. But from now on I'll definitely head to the weights bench first, then the treadmill, and then try not to go home via the next door café
