The 3-2-8 approach is here, and it’s the trendiest fitness craze of the summer. This cutting-edge method combines walking with Pilates, yoga, and weight training for maximum body sculpting, strength gains, and cardio benefits.
The elegance of this routine is that it can be performed anywhere, whether you have access to pricey fitness equipment or not.
Named after the three digits that open the door to success, the 3-2-8 technique is the brainchild of Natalie Rose, a popular British Pilates teacher who has amassed a TikTok following of more than half a million. The number 3 represents the recommended amount of strength-training sessions per week.
The number 2 also reflects the suggested number of times per week that you engage in low-impact exercises like Pilates and yoga to tone your body in a gentle but effective manner. Finally, the number 8 represents the recommended daily amount of exercise, which is 8,000 steps, broken up into three vigorous walks per week.
It’s no surprise that this technique has gone viral on TikTok, gathering over 300 million views and motivating thousands of young women to start this life-altering training practice.
Videos with the hashtags #328method and #328workout have gone viral on social media for their motivational message and impressive before-and-after outcomes in only three months.
Exploring the 3-2-8 Method: Two Approaches to Fitness Bliss
There are two variants of the 3-2-8 approach that you may use depending on your needs and preferences. The first method entails a commitment to walking 8,000 steps each day (including three brisk walks), as well as three energizing resistance exercises and two soul-nourishing Pilates sessions per week.
Alternately, you may choose to do three Pilates lessons per week to improve your flexibility and core strength, in addition to two exciting and challenging exercises each week, and still walk the recommended 8,000 steps.
A reliable pair of dumbbells is essential for getting the most out of your Pilates and strength training sessions. You may find many helpful lessons on TikTok that will show you how to properly and successfully lift these weights.
The Idea That Sparked This Technique
Natalie Rose discusses the inspiration for the 3-2-8 technique in an interview with Marie Claire UK. Her goal was to develop a technique that provides consistency while meeting the demands of those who, because of their hectic schedules, are unable to commit to five intensive exercises each week, but nevertheless want to get the same results as those who do.
Natalie encourages her clients to improve their mobility, flexibility, and overall recovery by rotating between exercises such as Pilates and dumbbells.
The Real Health Benefits: Backed by Science
But does this fad in exercise achieve the results it promises? Marie Claire UK cites research from the prestigious journal Sports Medicine that suggests women get the most out of their workouts when they combine different types of strength, aerobic, and power training.
The 3-2-8 technique makes use of this idea, making sure that all of the different types of exercise are mutually beneficial.
Transforming Your Well-being, Inside and Out
Natalie Rose expands on her assertions, saying that the 3-2-8 approach may help correct the hormonal imbalances that result from chronic stress and lack of sleep.
She discusses how she also suffered from overtraining and lack of rest, which led to burnout, mood swings, joint discomfort, and injuries before she adopted this strategy. After learning that her cortisol levels were too high, Natalie began to feel better with Pilates.
She discovered peace and harmony by implementing this strategy into her life, and her stress levels decreased as a result of her prioritizing active recuperation rest days.
The 3-2-8 Challenge: Are You Up for It?
Put an end to exercises that sap your energy and drive because they are boring and lengthy. The 3-2-8 approach provides a new and exciting way to exercise that really works. Adopt this modern practice, and you’ll discover a more powerful, fit, and toned you in no time, without having to spend endless hours at the gym.
You may improve your health just like the millions of other people who have been inspired by Natalie Rose’s program, which consists of a combination of walking, Pilates, and weight training.
Also Read: Does Cardio Burn Fat?