Editor's note: Consult your doctor before starting any new exercise program. Stop immediately if you feel pain.
CNN
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Today, many people are turning to social media. fitness routine, TikTok is one of the most popular platforms. In fact, its fitness category, called FitTok, has several characteristics. 300 billion views. But are the workouts, exercises, and challenges posted really safe and effective?
Recent research shows that caution is needed. One study found that nearly two-thirds of Instagram's top “fitness” accounts did not contain reliable information. 2023 survey Published in BMC Public Health Journal.Analysis of 1,000 TikTok posts about food, nutrition, and weight loss published in the journal Pro Swancontained normative content about weight, including the glorification of weight loss. And while fitness influencers can encourage people to be more physically active, and that's a good thing, there are concerns about the quality and accuracy of their content, a 2022 review found. I did. frontiers of public health.
“TikTok is full of unsustainable, unrealistic workouts, and even dangerous advice,” says Jess Brown, certified personal trainer and founder of The Glute Recruit in Westchester, New York. To tell.
Additionally, much of the fitness information on TikTok is neither backed by science nor posted by fitness experts, says Monica Jones, a certified personal trainer in Washington, D.C.
“Training is typically generalized to everyone and doesn't take into account health conditions, family history, flexibility, range of motion, and the list goes on,” Jones says.
Unfortunately, some of the most popular TikTok videos are more problematic. These include numerous challenges that promise to lose a certain amount of weight or develop a certain physique in a few days or weeks.
“Even if there is a workout that guarantees quick results, it's unrealistic,” Brown says. “And when you're targeting a specific part of the body, like with 'Mom Pouch,' you're often targeting people's insecurities. They're just clickbait training to attract money.” is.”
One of the most popular TikTok fitness trends is toning your abs. These “cut abs” challenges often have the influencer performing one exercise or series of moves that, if repeated every day for a week or two, can result in a sexy six-pack. It's promised.
No way, Brown said. “We have proven time and time again that spot reduction is not the problem,” she says. “The abdomen is one of the most difficult areas to lose body fat because it has a lot of fat receptors.”
Unfortunately, Jones says there's always been a trend around getting quick results because those results get people's attention. “But it's important to think of your fitness and health as a lifelong journey, rather than something that can be achieved within 10 to 90 days.”
“Dry scooping” was a recent TikTok fitness trend, but it now appears to be blocked from the website. The theory is that before a workout, you simply pop a scoop of pre-workout powder into your mouth and swallow it, rather than mixing it with water and drinking it as instructed. It is believed that following this method will significantly enhance your workout, as the caffeine and other stimulants contained in the powder will be absorbed more quickly by your body.
But experts say it's dangerous It can cause respiratory and cardiovascular disease, which can be fatal in some cases.
“This practice is part of our ongoing instant gratification culture,” Jones said. “And if you want to get a great cardio workout, it's actually counterproductive because the dry powder causes inflammation as it passes through your lungs.”
There's one TikTok workout fad that experts say may not be harmful or effective. 12-3-30. This workout involves walking for 30 minutes at 3 miles per hour on a treadmill set at a 12% incline.
Jones said, “This is one of the best things on the market,” and Brown pointed out that it's a great and accessible way to introduce fitness to beginners. That said, the two had some warnings.
Jones says walking up such a steep incline can cause you to hang on to the treadmill handles, which means you're not engaging your abdominal muscles. As a result, your lower back can become tense. Even if you're not behind the wheel, a 12% incline can put pressure on your joints, Brown said.
How can you tell the difference between a quality workout and a dangerous fad? First, check the poster's credentials. They should be certified fitness professionals with experience working with people. We also need coaches who focus on improving strength and cardiovascular health, rather than coaches who focus on body shape, Brown says.
a high quality influencers We also need to take a balanced approach to fitness and encourage the importance of listening to our bodies in addition to mental health, self-care, and physical fitness.
If possible, skip social media and work directly with a personal trainer, experts say. Her personal trainers create workouts based on your specific body and goals, available in-person or virtually.
“There's nothing like personal instruction,” Jones says. “And you are more than worthy of hiring a personal coach.”
Melanie Rajicki McManus I'm a freelance writer specializing in hiking, travel, and fitness.
