The Latest Fitness TikTok Trends: Heart or Hype?

Full disclosure: I’m an elliptical girl. I’ve had my current machine — I call her Olivia Newton-Elliptical — for seven years. Before Olivia, Ernie the Elliptical and I moved four times and to three different states before I accepted that no amount of duct tape was going to keep the pedals going (RIProform peace, Ernie.)

Overall, I like the simplicity of an elliptical. Step, sweat, see ya next time. I’m also a little lazy, er, loyal and trying new stuff sounds hard when Olivia is already my number one. But all the doom scrolling I’ve been doing lately has also uncovered some interesting fitness trends and piqued my interest in shaking up my workout routine — maybe literally. After all, vibration plates have more than 42 million posts on TikTok.

I know TikTok is not the place for unbiased health advice (I repeat, not the place for health advice). So, how do you know what workout trends are legit?

We asked Mindy Caplan, an exercise physiologist certified with the American College of Sports Medicine, for her thoughts on what’s worth your time and when to stick to your routine.

​1. Vibration plates

What are vibration plates?: Remember in the ’80s when everyone was using a vibrating belt to shake away calories and lose weight? Well, the vibes are back — this time in the form of a small platform you stand on or use while you’re doing exercises such as pushups or squats.

Do vibration plates work?: The idea is that whole body vibration forces your muscles to contract and that can have health benefits such as weight loss and increased muscle strength. One review of six studies found that whole body vibration led to fat loss but not a real change in body fat percentage in studies longer than six months. Researchers noted the research is limited and more studies need to be done.

It’s also important to note that vibration may not be safe for everyone, including people who have a high risk of falling, and it may cause chronic issues in the nervous, musculoskeletal and circulatory system. As always, talk to your healthcare provider before trying a new workout device.

Caplan says: “I don’t know of any substitution for good old-fashioned resistance training to increase muscle mass, which is very important for longevity. On the flip side, if using a vibrating plate gives people the motivation to exercise more and eat better then by all means — use the plate — but use it in conjunction with weights and aerobic exercise. And hire a qualified fitness professional to meet those goals.”

Heart or hype? “It’s complicated” vibes

​2. Walking pads

What are walking pads?: Walking pads are mini treadmills that are just tread, rollers and motor — nothing fancy and nothing above the belt. The pared-down design has gotten a lot of attention (more than 113 million posts!) for being easier to use and store than a regular treadmill. Some models have a fold-up feature so check under your desk at home — you may have bought one during the pandemic and forgotten it’s there.

Walking pads are made for walking — not running — and have limited speed options. So, you’re not going to get a heart pounding workout on the pad, but research shows walking on a regular basis has a ton of health benefits, including stronger bones and muscles and lower risk for diabetes, high blood pressure and heart disease — the number one cause of death for women in the U.S.

Read: Are You at Risk for Heart Disease? >>

Caplan says: “I love my walking pad! I got one for cold winter days when I can’t get out to walk. The only thing I can think of that might not work for some is the length of the belt. If someone has a long stride, the belt area can sometimes be too short and if it is too narrow the foot will hit the side of the unit and could cause a fall. Make sure to measure because the pads are much smaller than the treadmills at the gym.”

Heart or hype? 113 million hearts

​3. Weighted vests

What is a weighted vest?: A weighted vest is just what it sounds like. It’s worn around the torso and adds resistance to any activity. (Note: Some styles veer more fishing vest than fashion depending on the look you’re going for.)

Fans of the vest say wearing one helps with weight loss — and that may actually be true. Caplan said wearing a weighted vest can help you burn more calories and increase strength.

However, weighted vests may not be a good option for everyone, including people with back pain and chronic pain. Caplan noted that the vests may cause joint problems and cause spinal compression and proper musculoskeletal alignment is crucial.

Caplan’s advice: “When considering a weighted vest, start light and gradually increase the weight.”

Heart or hype? Talk to your healthcare provider before you buy one.

​4. Mini trampoline workout

What is a mini trampoline workout? A mini trampoline routine involves bouncing on a small circular trampoline — also called a rebounder — as part of a full-body, low-impact workout. The exercise is particularly good for strengthening your glutes and research shows that it can improve balance and coordination among other health benefits.

Caplan says: “Mini trampolines are a great form of aerobic exercise, and any aerobic exercise will burn calories. Bouncing on a trampoline can also help with lymph drainage and is pretty safe on the joints.”

Heart or hype?: Jump on it.

This article was originally published on healthywomen.org.