A TikTok fitness trend called the '6-6-6' walking challenge promotes a sustainable, low-impact workout consisting of a 6-minute warm-up, 60-minute brisk walk, and 6-minute cooldown, which helps burn fat and improve overall health without burnout. Experts emphasize proper posture and footwear, and note that walking can be a foundation for a balanced fitness routine, despite some social media controversy over the name.
While weighted vests are popular and may boost cardiovascular activity, current research does not support their effectiveness in improving bone density or muscle strength, with traditional resistance exercises being more proven. They may serve as a motivational tool for physical activity, especially for older adults, but should not replace evidence-based strength training methods.
Japanese walking, a simple interval walking method developed in 2007, involves alternating three minutes of fast-paced walking with three minutes of slower pace for 30 minutes. Research shows it improves strength, cardiovascular health, and mental well-being, and it has gained popularity on TikTok as an accessible, effective fitness trend.
The 30-30-30 diet, popularized on TikTok, involves starting the day with 30 grams of protein, followed by 30 minutes of low-intensity exercise. Advocates claim it stabilizes blood sugar, reduces cravings, aids weight loss, and improves overall health. While some have seen immediate results, consistency is key, and individual factors like age, lifestyle, and health conditions should be considered. Consultation with a physician or nutritionist is recommended to ensure it aligns with personal needs and health profile.
The "backward walking" fitness trend, popularized on TikTok, has gained attention from experts who believe it can strengthen muscles, improve stability, prevent injury, and enhance balance and cognitive function. Some fitness professionals advocate for the benefits of retro walking, citing its potential to alleviate everyday strain on the body and promote varied movement for overall health.
Incorporating three-minute "exercise snacks" into your day, consisting of three to five quick exercises performed multiple times, can help tone your physique and improve overall wellbeing. Nutritional therapist Natalie Fader from Canada tried this fitness trend herself and noticed positive changes in her body shape and increased plank endurance. These short workouts can build muscle, improve sleep, regulate hormones, and enhance mood and mindset. Examples of exercise snacks include planks, wall sits, squats, leg lifts, and abdominal exercises. The concept has gained popularity, with many people finding it doable and sustainable for maintaining movement and enhancing quality of life.
Rucking, a fitness trend that involves walking with a weighted backpack, is gaining popularity in Wisconsin. All you need is a backpack, athletic shoes, and some weights. Rucking originated as a military training exercise but has become popular among fitness enthusiasts. It can be a more intense workout than walking and is great for those who don't want to run. Beginners should start with a light weight and gradually increase. Proper shoes and ankle strengthening exercises are important to prevent injuries. Rucking can build muscle, increase strength and bone density, and improve cardiovascular endurance. Ruck clubs, like the Good Land Ruck Club in Milwaukee, offer a community for ruckers to participate in group workouts and events.
Rucking, the trend of hiking with a weighted pack, is gaining popularity as a way to elevate a simple walking routine. This low-impact workout provides a well-rounded fitness experience, combining strength training and cardio. Rucking increases heart rate and engages muscles in the legs, back, shoulders, and core. It is considered less stressful on the body compared to running or HIIT classes. Getting started with rucking is easy, as all you need is a properly fitting backpack or a weighted vest. The weight can be adjusted to suit your fitness level, making it a flexible and accessible exercise option.
TikTokers participating in the 75 Hard challenge, which involves consuming a gallon of water per day, are warning others about the potential dangers after one TikToker experienced severe sodium deficiency. The challenge, which includes strict dieting and rigorous exercise, can pose risks, especially for individuals with underlying health conditions. Experts advise consulting a medical professional before attempting such challenges, listening to your body's signals, maintaining electrolyte balance, and customizing challenges to individual needs and capabilities.
