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The 8 Most Overrated Health Trends

By Mike Howard

Before I unveil my list of the most overrated exercise and diet trends, I feel a disclaimer or two is in order:

I'm in favor of anything that helps people become healthy or fit. The word "overrated" needs to be taken into context and is certainly open to interpretation.
Just because I deem something to be overrated does not mean I don't think it has merit. I may feel something is "overrated" simply due to the amount of hype it gets or to the degree that its proponents revere it.

With those 2 things in mind, let's get going.

Balls, BOSU's, balance boards, Oh my!: Walk into any gym facility and you are bound to see trainers and other gym goers alike performing squats, pushups and other circus-like maneuvers on balance implements. The truth is, plain old squats are far more functional and effective for the vast majority of people. These tools should really be used sparingly.
Acai Berry Juice: You may have had some salesperson tell you of the magical powers possessed by this exotic berry. When tested for polyphenol content, Acai rates below concord grapes, red wine and blueberries. Stick with a variety of fruits and veggies here and save your cash.
Yoga: I usually get ripped for this one but there is a geographical influence here. See where I live, Yoga reigns supreme and don't try and tell anyone differently. The truth is, Yoga can be helpful for many, but indiscriminate flexibility is not always the ideal prescription for everyone. If you have time left after weights, cardio and specific mobility work - or you are training for something that requires being in one spot for an hour - knock yourself out!
Antioxidants: Especially when taken as supplements, vitamins C, E and Beta Carotene have proven utterly disappointing for preventing disease. It seems the whole, nutrient dense foods win out again.
Detox and Cleansing: I can't see any justification for it - especially the more extreme ones. Eat healthily most of the time and there is no need to "cleanse" away your dietary sins. If you haven't been eating healthily, start eating healthily instead of subsisting on spiked water.
CrossFit: CrossFit is a very intense training method that combines Olympic lifting, body weight and gymnastics-type exercise with little to no rest. Barbells, boxes, gymnastics rings, big lifts, no machines...love it. Arbitrary and extreme programming, no concept of progression, flimsy certification process, inadequate screening and rhabdomyolysis... not so good. Go with a coach/system that addresses the aforementioned.
Nitric Oxide Supplements: When browsing a supplement store last week I noticed a lot of shelf space dedicated to Nitric Oxide and other blood flow enhancers. Many bodybuilding sites and other supplement gurus tout its benefits, but when put to clinical trials, NO has no effect compared to a placebo on body composition, insulin, carbohydrate uptake or muscle strength.
The Biggest Loser: The fact that the reality (let's call it "unscripted") show is in its 7th season tells me that it is more popular than it should be. You could make the argument that people will be inspired by the show, but I would argue that it sets people up for unrealistic expectations. The premise of the show is completely flawed - promoting a "lose scale weight at all costs" mentality.

Which exercise and/or diet trends do you think are overrated?

Sources:

Robinson et al. Medicine and Science in Sports and Exercise. 2003.

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55 Comments

Panu

I was wondering why you feel that there is no concept of progression in Crossfit?

I think it is pretty clear, that when your time and/or weights improve from one workout to next you have progressed?

After all, significant portion of WODs repeat in some timeframe.

Jim

Personally I believe there is a concept of progression - but my biggest criticism of Crossfit is the high injury rate. On a personal note - it is over 2 years since I was following CF. I still have some pain when I attempt to do a pull-up. Highly repetitive (and fast) pull-ups were a core CF exercise.

The problem is not the high repetition, nor the type, or speed of the exercise, the problem is the technique of the movement, and the ego of the person doing it ;-)

The Fit Dad

Oooh this is an awesome list!

I get crucified by my lady clients every time I bash yoga...until they find out my reasons why, which you covered one.

I'm so damned sick of hearing about Acai berry juice, I'd rather stick hot pokers into my eyes at this point than see another ad for another fake blog or have someone walk into my studio trying to sell me the overpriced juice. Get over it people it's not as magical as they make it sound!!

DaleK

I'd agree with this list. Though I dunno about the yoga thing! Certainly it's not the be-all-end-all and I've had a few militant Yoga instructors tended to be judgmental toward of those who didn't subscribe to the methods. So, that seems a bit out of line with the underlying philosophy.

Yoga did a couple of things for me - it made me feel happy, it gave me awareness of my body and what it was doing in terms of posture, breathing, etc. This helps when doing things like squats. I don't need a mirror to know that my hips are coming up too fast.

And probably the most beneficial result was that because I wasn't strong enough to do any of the even intermediate poses, I started lifting weights!

I see trainers putting people who can't stand up straight on flat ground on bosu balls doing all sorts of silly stuff. I guess there's a "fun" aspect to it which is good. I tried doing lunges on/off one last year and I'm suspect that is what led to my patellar tendinitis. I never had a problem with it before the ball.

Re: The Biggest Loser. I don't know. I always hated that show when I was overweight because I could barely eek out a pound a week loss. I found it depressing. Now I can't get enough of it.

I've spent some time in fan forums and I'm not getting that people have any more unrealistic expectations than they had prior. I think the show more reflects what people want/believe than anything else. Unrealistic weight loss expectations are created everywhere in the media.

Though the focus on scale weight is ridiculous. Jillian even condemned trainers who tell clients great to have lost inches despite what the scale says. Horrible!!!

evie

Overrated: the endless hyping of "new" ways to work the same 10-12 muscles. It is supposedly to help keep both the muscles and the mind from boredom, but I think it's because the writers have column inches to fill. It's the same theory as cable news -- they talk because they are on the air, not because they have something real to contribute.

I'm also very, very tired of hearing how suddenly certain exercises, which have been around for centuries, are bad you. This is especially true of articles and blog posts targeting women. Pushups -- don't do them. Squats -- you'll get fat thighs. Obliques exercises -- you'll get a fat waist. And on and on.

Mike H.

Great points, evie! I think that belongs on the list for sure.

Janice M.

Hey Mike,
I enjoyed your article. I don't know why people are so quick to jump on the miracle bandwagon. It's common sense. Eat right, eat small, and listen to your body. I've tried it all, Yoga, wieghts ect. If I was designed to be able to bend my legs around my head, I wouldn't have knee problems. In a nut shell...work out consistantly, ease up if you're in pain and don't use your work out as an excuse to eat a full pint of Ice cream for dinner! Pills and drinks won't make it go away! I have learned the hard way that we eat our feelings and to break the cycle you have to get in touch with root of it, not worry about the latest and greatest (Adkins,South Beach etc.) and just eat right. Slow and steady get's the job done! If you need to zone out for awhile...try some good tunes,a MP3 or Ipod and zone while you tone. Yoga can't give you the same high as a kicken song that gets your heart pumping and makes you feel like superwoman!

Simon Owens

I'm glad you mentioned Yoga, I was just ranting yesterday to a friend how Yoga has become just another pop culture trend, no different from fashion or any other socially-influenced craze. It's why every girl you know in urban areas are enrolled in some kind of Yoga class

Cari from ditch diets

Mike, great list... I'm with you on all of them! Having said that though, I'll still do my daily yoga... but it still ain't the be-all and end-all!

Barry

Simple. Cardio. Cardio is overrated.

Mike H.

I agree... the reason I chose not to include it is because the pendulum has sort of swung in the opposite direction. I do think steady state cardio is overrated, though.

Phillip on 12 Jan 2012

I couldn't agree less. At its most basic form, cardio is probably the one necessity required to maintain a healthy body. You don't need to be able to lift heavy weights to stay healthy and enjoy life into your later years, but you do need a healthy CARDIOvascular system.

Jello

How about "pom" juice? I don't remember if this blog advertised it but for a while it seems like every diet/fitness blog was touting the benefits of pom juice.

Jim

I don't think we ever touted it - although I remain suspicious of all miracle juices that are hyped. Pom is another one.

lila

I think that the raw foodist movement is overrated.

R Flowers

Ah, you said it! I was reading an article on "The Economist" website a few weeks back, suggesting that cooking was humanity's "killer app." (Below, they are talking about raw meat - something raw food advocates today don't promote, I would guess. But the concept of cooking making food more digestible stands.)

Quote:
"When you do the sums, ...raw meat is still insufficient to bridge the gap. He points out that even modern 'raw foodists', members of a town-dwelling, back-to-nature social movement, struggle to maintain their weight—and they have access to animals and plants that have been bred for the table. Pre-agricultural man confined to raw food would have starved."

http://www.economist.com/science/displayStory.cfm?story_id=13139619

Jaclyn Cribley

I am also curious about the crossfit opinion. I have only started doing it. I did drop my trainer because he was not certified, and I had a feeling I might be injured without better advice. I am looking for someone more skilled. And the videos of the certifications (if they can be believed) seem to prove to me that certification is anything but flimsy.

Until then, I don't do any of the exercises with more than 25 lbs for anything. I mostly just push my own body weight around. It's a great cardio and weight barring workout. As for progression, well I'm still trying to row 500 m in 2 min or do even 1 pull up.

Mike H.

Good for you, Jaclyn! I'm glad you are doing your homework... I think there are some very good CF affiliates out there, unfortunately the movement is marred by a watered down certification system and there is an abundance of ill-informed "coaches" out there who don't give a rip about proper movement.

Personal training is no different in this regard, however the more intense and complex a protocol or system is, the greater the importance for a more rigorous certification process.

Mike,

Great list.

But you had better watch your back. When the yoginis and crossfitters in your area see this post, you could be in trouble.

You don't want to get a cult ticked off at you.

Now, what would I add to the list....hmmmm, how about women wearing lululemon yoga pants everywhere they go each and every day.

Mike H.

Thanks DR! + 1 on the Lululemon pants! Yes they make backsides look like they were sculpted by Rodan, but there are other clothing companies out there!

Are you from Vancouver?

Dr. J

You are wrong about yoga, Mike. Maybe you are thinking as a weight loss or calorie burning activity, but spiritual activities like yoga were here long before us, and will be here long after.

Mike H.

Always appreciate your input Dr. J : )

Let's not mistake "overrated" for "not useful". I think yoga serves a purpose - it can be very beneficial as part of an overall program and I really can get with the idea of yoga as a relaxing and rejuvinating activity.

Like I said in my post - this may be geographical as where I'm from Yoga is a be-all-end-all exercise modality. I get my back up when people try and oversell the benefits of yoga... I start to turn purple when yogis tell me my clients should be doing it... and I start to throw haymakers when people tell me you can do yoga instead of weights and cardio.

Dr. J

Thanks Mike!

Yes, it's all about balance. Soft activities, like yoga or tai chi have there place, in my opinion, in the overall healthy lifestyle. But my list , I do admit, has cardio, strength training, sports, and the martial arts before them :-)

Dr. J

As I posted on yoga, it's only fair that I give an opinion on your question on overrated : Eating to raise your metabolism.

Jody - Fit at 51

Yes, there is so much hype out there. I can see how you added some of these to your list but I would like to comment on a couple of them.

As for the Bosu, balance boards and balls. I do not use these as my main stays. I do use most of the traditional moves as part of my program. BUT, saying that, having worked out for so many years, I do need to find ways to keep my body guessing even though I have an arsenal of many, many, many exercises. I like the Bosu & balls for the way they challenge me in balance, especially as I get older. I am careful not to hurt myself & again I use them as an addition, not a mainstay. I like to work the core, push-ups, some legs & more on them just for a change of pace & challenge to my body. I do think they have a place for people but not necessarily beginners!

As for yoga, I have never done it although I have friends that swear by it for helping them calm down & get "inner peace" and resolve living in a hectic life with long work days & other stresses of life. If it is good for them, I am fine with it BUT we still need to do resistance training & cardio training for the bone, heart, lung & other health related reasons.

And Mike, I hate to say that I am an avid fan of The Biggest Loser. I am glad that in recent seasons they discuss how these people are working out ALL DAY LONG so that the viewing audience knows that their workouts are not typical. They have been discussing this more lately. The one thing I do like is it is helping very heavy & obese people TRY to get healthier & get off medication that just may not be needed if a person just loses the weight, exercises & eats healthier. They may be saving their life. It is an extreme but they are talking more about that on the show recently.

As for detox/cleansing.. man you see this way too much in the hype of what "entertainment stars" do. That is hype in & of itself .. the star workouts! Anyway, my body "cleanses itself" because I eat healthy by getting my veggies, fiber, protein and healthy fats in my bod!

susan

The detox and cleansing thing really drives me NUTS!

Jody - Fit at 51

Me too!

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