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Share on Pinterest The 12-3-30 treadmill challenge is trending on TikTok, but can the viral workout really help you lose weight? M_a_y_a/Getty ImagesTikTok users claim the 12-3-30 treadmill challenge can help you lose weight.It involves using a treadmill at a 12% incline, moving at a speed of 3 mph for 30 minutes.Experts say it helps you lose fat while also building muscle.However, it could put you at risk for muscle and joint strain or overuse injuries.Beginners and those with heart conditions should also be cautious.

Continuing the numerical weight loss trend of the 90-30-50 diet, TikTok has also given us the 12-3-30 treadmill challenge.

While Today notes that it originally went viral in 2020, the 12-3-30 workout remains popular.

Opinions on the plan, however, are mixed. Fitness influencer @michaelsheedyfitness said that if you do this workout for 30 minutes a day for 30-60 days, you will increase your fat loss while still holding on to precious muscle, giving you the chiseled physique you are looking for.

On the other hand, detractors of the 12-3-30 trend, like @adrianleungfit, say its complete BS.

Theres nothing about these numbers that will magically help you burn double the calories, he said.

In fact, if these numbers are wrong for your individual body, it may have some undesirable side effects.

So, whats the truth about this weight loss challenge? What is the 12-3-30 treadmill challenge?

Michelle Porter, a certified health and wellness coach, NASM-certified personal trainer, and founder of Michelle Porter Fit, said the 12-3-30 treadmill workout involves walking at a 12% incline at a speed of 3 mph for 30 minutes.

She added that it is popular because its simple, accessible, and highly effective for improving fitness and supporting weight loss.

Porter explained that this exercise routine gives you the benefits of lower-body strength training along with cardio without the impact of running.

Walking at a steep incline targets your glutes, hamstrings, and calves, she said, helping to strengthen and tone these muscles while burning calories at an accelerated rate.

Porter further noted that the 12% incline makes it effective for weight loss, as its similar to hiking up a hill.

Incline walking boosts your heart rate significantly, providing a cardiovascular challenge without requiring faster speeds or longer distances, she said.

If you are someone who wants the calorie-burning benefits of running, but without the impact, this is a excellent alternative, according to Porter.

She also noted the simplicity of the workout due to its consistent speed, incline, and duration. Does the 12-3-30 treadmill challenge work for weight loss?

Porter said the 12-3-30 workout can help with weight loss.

Walking at a 12% incline burns significantly more calories than walking on a flat surface, making it an efficient way to create the calorie deficit needed for weight loss, she said.

According to Porter, it also works large muscle groups like the glutes and hamstrings, which increases metabolic demand and enhances fat-burning both during and after the workout.

Shahinaz Soliman, MD, a board certified family physician with Shantique Med Spa, agreed, adding that it can also help improve the strength of the heart and blood vessels, so it may particularly be good for people who arent currently active.

But to get a substantial change in the overall body weight, it is all about punctuality, productivity, and healthy intake of the food consumed throughout the day, she emphasized. Are there any risks with the 12-3-30 treadmill challenge?

According to Porter, the workout is generally low impact and safe. However, it should be noted that the steep incline can create some risks.

She said one potential concern is joint or muscle strain. Beginners or those with pre-existing knee, hip, or lower-back issues may find the incline taxing.

Porter also noted the potential for overuse injuries since it involves repetitive motion on a daily basis. The calves and Achilles tendons would be most at risk.

Additionally, if you are new to exercise or have a heart condition, you should be aware that the sustained incline may raise your heart rate too high, she said.

Soliman suggested that the slope, velocity, and time can be adjusted to your personal fitness level.

She also advised against using any single exercise for a long time and to try to introduce variety into ones exercise plan.

This workout is probably one of the easiest approaches to physical exercise, which is more important for everyone out there, she concluded, especially when they decide to start their workout regimes. Takeaway

The 12-3-30 treadmill challenge is a TikTok trend that promises to help people lose weight.

It involves using a treadmill at 12% incline, at 3 mph, for 30 minutes a day.

Fitness experts say it can help you burn more calories and build strength while still being lower-impact than running.

Doing this workout along with a healthy diet can aid in weight loss.

However, the steep incline and repetitive motion could set you up for joint or muscle strain or overuse injuries.

It could also be too hard on your heart if you are new to exercise or have a heart condition.

Beginners should start at a lower incline or work out for a shorter time.

Incorporating rest and a variety of activities into your workout schedule is also a good idea.

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Stars’ Hintz remains game-time call for Game 4

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Stars' Hintz remains game-time call for Game 4

EDMONTON, Alberta — Dallas Stars forward Roope Hintz remains a game-time decision ahead of Game 4 of the Western Conference Final on Tuesday.

The club’s top skater has been sidelined since Game 2 in the series when he took a slash to the left leg from Edmonton Oilers defenseman Darnell Nurse. Hintz took part in warmups before Game 3 on Sunday but exited early and was ruled out. He was back on the ice for Dallas’ optional practice on Monday and told reporters he was “feeling good” and “trying to do everything I can” to get back in for Game 4.

It was early in the third period of Game 2 when Hintz — parked in front of the Oilers’ net — shoved Nurse from behind, and the Oilers’ blueliner responded by swinging his stick at Hintz’s leg. Hintz was down on the ice for several minutes after that before being helped off by Lian Bichsel and Mikael Granlund.

Nurse received a two-minute penalty for the slash on Hintz but no supplementary discipline from the league. The blueliner addressed the incident for the first time Tuesday, explaining it didn’t come with malicious intent.

“I was backing up to net and I got shot in the back. And I think it was just a natural reaction [to respond],” Nurse said. “It’s probably a play that everyone in this room, whether you’re a net-front guy or D man, probably happens a dozen, two dozen times in a year. It’s unfortunate that I must have got [Hintz] in a bad spot. You don’t want to go out there and hurt anyone. But it was just one of those plays that happens so often.”

Having Hintz unavailable hurt the Stars in Game 3, a 6-1 drubbing by the Oilers that put Dallas in a 2-1 hole in the best-of-7 series. Hintz is the Stars’ second-leading scorer in the postseason, with 11 goals and 15 points through 15 games. He was hopeful when taking warmups Sunday that he’d feel good enough to get back in but a quick discussion with the training staff made it clear he wasn’t ready.

Coach Pete DeBoer has since classified Hintz’s status as day-to-day.

“Of course you want to go every night, but sometimes you just can’t,” said Hintz. “I don’t know how close I [was to playing]. But I have played many years [and I] know when it’s good and when it’s not. I should be good to know that [when] it comes to that decision.”

The Oilers will have some lineup changes of their own to sort through in Game 4. Connor Brown is out after he took a hit from Alexander Petrovic in Game 3; he’ll be replaced by the incoming Viktor Arvidsson. Calvin Pickard — injured in Edmonton’s second-round series against Vegas — will return to back up for Stuart Skinner. And Edmonton continues to wait on defenseman Mattias Ekholm, who is getting closer to coming back from a lower-body injury.

Puck drop for Game 4 is 8 p.m. ET on Tuesday.

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‘That’s wonderful’: Canes finally see ECF skid end

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'That's wonderful': Canes finally see ECF skid end

SUNRISE, Fla. — Carolina Hurricanes defenseman Jaccob Slavin is happy to never get another question about his team’s record-setting NHL playoff losing streak.

“Wonderful. That’s wonderful,” he said after Carolina’s 3-0 win over the Florida Panthers in Game 4 of the Eastern Conference finals on Monday night. “The guys in here worked hard tonight and that’s all you can ask for.”

The Hurricanes avoided a sweep by the Panthers, sending the series back to Raleigh, North Carolina, for Game 5 on Wednesday night. In the process, Carolina snapped a 15-game losing streak in the conference finals — the longest losing streak by a team in a playoff round other than the Stanley Cup Final in NHL history.

The Hurricanes’ last win in the Eastern Conference finals was in Game 7 against the Buffalo Sabres in 2006, a game that saw current Carolina coach Rod Brind’Amour score the winning goal.

“It’s been a story. So, yeah, it’s nice to not have to talk about that [anymore],” Brind’Amour said.

When the streak began in 2009, Carolina captain Jordan Staal was helping the Pittsburgh Penguins to a conference finals sweep of the Hurricanes. He said the win over Florida in Game 4 showed how much pride was in the Canes’ locker room, as they refused to allow the Panthers to end their season.

“There’s a lot of guys that didn’t want to go home,” Staal said. “We know we have a huge hill to climb here. We’ve got a great team on the other side that is going to come back with a better effort. It’s a great challenge.”

Florida coach Paul Maurice, whose team had a chance to advance to a third straight Stanley Cup Final with a victory, gave credit to the Hurricanes for a solid and disruptive game while acknowledging that his team could have gotten to its own game better.

“I haven’t been nearly as down on that hockey team as you fine people have been over the last three games, and I won’t be as down on my team tonight,” he said. “[The Hurricanes] were good. They had good sticks. They had good quickness. You see that happen more often when the possessor of the puck’s feet are not moving.”

Three factors changed the vibe for Carolina in Game 4.

Goalie Frederik Andersen had his second shutout of the postseason after being pulled in Game 2 and benched for Game 3. Andersen was 7-2 with a .937 save percentage and a 1.36 goals-against average in nine playoff games before facing Florida. In two games against the Panthers, he gave up nine goals on 36 shots (.750, 5.54). Andersen had given up just 12 goals in his previous nine postseason games.

In Game 4, he was a great last line of defense, stopping all 20 shots.

After the game, Andersen declined to discuss being benched.

“I don’t really want to talk about my feelings. It’s not about that. It’s about the team and trying to put the best lineup on the ice that they feel like gets the job done. So I’m ready for when I’m called upon and glad to be able to play,” he said.

Andersen played a key role in another factor: the Carolina penalty kill. The Panthers were 4-for-5 on the power play in the first two games of the conference finals. The Hurricanes killed off four power plays in each of the past two games.

“Our goalie was great when he needed to be. The penalty kill was phenomenal,” Brind’Amour said. “We gave ourselves a chance, and that’s all we can ask.”

Perhaps most crucially, the Hurricanes scored the first goal. Carolina is now 6-0 when scoring first and 3-5 when it trails first in these playoffs. In the regular season, the Hurricanes were 30-7-2 when scoring first and 17-23-3 when trailing first.

They scored first and then played the type of close, low-scoring game they excel at. As winger Taylor Hall said before Game 4: “We’re thinking about winning the game 1-0. If it’s close, then we’re in a good spot.”

“It’s been a story. So, yeah, it’s nice to not have to talk about that [anymore].”

Rod Brind’Amour on Carolina snapping 15-game losing streak in conference finals

Forward Logan Stankoven opened the scoring at 10:45 of the second period, giving Carolina its first lead of the series. Rookie defenseman Alexander Nikishin made a terrific backhand pass across the neutral zone to spring Stankoven ahead of the Panthers’ defense, and he beat goalie Sergei Bobrovsky for his fifth goal of the playoffs.

Stankoven said he called for the pass from Nikishin, who was playing in his third postseason game.

“The play happened so fast and it was a great feed by him to make that play off the turnover. It all starts with him,” said Stankoven, who was acquired from the Dallas Stars in the Mikko Rantanen deadline trade.

It remained 1-0 until Sebastian Aho and Staal added empty-net goals in the last 2:11 for the 3-0 win.

Slavin said Game 4 was in the Carolina’s comfort zone.

“A thousand percent. It was 1-0 up until the end there. You can’t get any tighter than that,” he said.

With that, the Hurricanes ended their historic losing streak and turned their attention to making more NHL history. Only four teams in the history of the Stanley Cup playoffs have rallied to win a best-of-seven series after trailing 3-0, although two have done it in the past 15 years (Philadelphia Flyers in 2010 and Los Angeles Kings in 2014).

“You watched the way we played tonight. Everyone put their heart on the line,” Slavin said. “We know we’ve got a good group in here. We know we’ve got all the pieces. We just have to bring it every night.”

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ZKPs can prove I’m old enough without telling you my age

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<div>ZKPs can prove I'm old enough without telling you my age</div>

<div>ZKPs can prove I'm old enough without telling you my age</div>

Opinion by: Andre Omietanski, General Counsel, and Amal Ibraymi, Legal Counsel at Aztec Labs

What if you could prove you’re over 18, without revealing your birthday, name, or anything else at all? Zero-knowledge proofs (ZKPs) make this hypothetical a reality and solve one of the key challenges online: verifying age without sacrificing privacy. 

The need for better age verification today

We’re witnessing an uptick in laws being proposed restricting minors’ access to social media and the internet, including in Australia, Florida, and China. To protect minors from inappropriate adult content, platform owners and governments often walk a tightrope between inaction and overreach. 

For example, the state of Louisiana in the US recently enacted a law meant to block minors from viewing porn. Sites required users to upload an ID before viewing content. The Free Speech Coalition challenged the law as unconstitutional, making the case that it infringed on First Amendment rights.

The lawsuit was eventually dismissed on procedural grounds. The reaction, however, highlights the dilemma facing policymakers and platforms: how to block minors without violating adults’ rights or creating new privacy risks.

Traditional age verification fails

Current age verification tools are either ineffective or invasive. Self-declaration is meaningless, since users can simply lie about their age. ID-based verification is overly invasive. No one should be required to upload their most sensitive documents, putting themselves at risk of data breaches and identity theft. 

Biometric solutions like fingerprints and face scans are convenient for users but raise important ethical, privacy, and security concerns. Biometric systems are not always accurate and may generate false positives and negatives. The irreversible nature of the data, which can’t be changed like a regular password can, is also less than ideal. 

Other methods, like behavioral tracking and AI-driven verification of browser patterns, are also problematic, using machine learning to analyze user interactions and identify patterns and anomalies, raising concerns of a surveillance culture.

ZKPs as the privacy-preserving solution

Zero-knowledge proofs present a compelling solution. Like a government ID provider, a trusted entity verifies the user’s age and generates a cryptographic proof confirming they are over the required age.

Websites only need to check the proof, not the excess personal data, ensuring privacy while keeping minors at the gates. No centralized data storage is required, alleviating the burden on platforms such as Google, Meta, and WhatsApp and eliminating the risk of data breaches. 

Recent: How zero-knowledge proofs can make AI fairer

Adopting and enforcing ZKPs at scale

ZKPs aren’t a silver bullet. They can be complex to implement. The notion of “don’t trust, verify,” proven by indisputable mathematics, may cause some regulatory skepticism. Policymakers may hesitate to trust cryptographic proofs over visible ID verification. 

There are occasions when companies may need to disclose personal information to authorities, such as during an investigation into financial crimes or government inquiries. This would challenge ZKPs, whose very intention is for platforms not to hold this data in the first place.

ZKPs also struggle with scalability and performance, being somewhat computationally intensive and tricky to program. Efficient implementation techniques are being explored, and breakthroughs, such as the Noir programming language, are making ZKPs more accessible to developers, driving the adoption of secure, privacy-first solutions. 

A safer, smarter future for age verification

Google’s move to adopt ZKPs for age verification is a promising signal that mainstream platforms are beginning to embrace privacy-preserving technologies. But to fully realize the potential of ZKPs, we need more than isolated solutions locked into proprietary ecosystems. 

Crypto-native wallets can go further. Open-source and permissionless blockchain-based systems offer interoperability, composability, and programmable identity. With a single proof, users can access a range of services across the open web — no need to start from scratch every time, or trust a single provider (Google) with their credentials.

ZKPs flip the script on online identity — proving what matters, without exposing anything else. They protect user privacy, help platforms stay compliant, and block minors from restricted content, all without creating new honeypots of sensitive data.

Google’s adoption of ZKPs shows mainstream momentum is building. But to truly transform digital identity, we must embrace crypto-native, decentralized systems that give users control over what they share and who they are online.

In an era defined by surveillance, ZKPs offer a better path forward — one that’s secure, private, and built for the future.

Opinion by: Andre Omietanski, General Counsel, and Amal Ibraymi, Legal Counsel at Aztec Labs.

This article is for general information purposes and is not intended to be and should not be taken as legal or investment advice. The views, thoughts, and opinions expressed here are the author’s alone and do not necessarily reflect or represent the views and opinions of Cointelegraph.

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