#FitnessMyths

The resurgence of vibration plates in gyms and homes across Thailand and worldwide is sparking curiosity among fitness enthusiasts eager for faster results. Social media influencers present these shaking platforms as an effortless route to shedding weight and building muscle, but fresh research and expert opinion suggest that the truth behind the buzz is far more nuanced (CNET).

Interest in vibration plates, which were once a fringe curiosity, has grown dramatically following endorsements by overseas celebrities and the proliferation of viral workout reels. But are these machines a shortcut to better health, or are they simply the latest fitness fad? For Thai readers navigating a crowded health market, understanding the specifics is vital, both for avoiding disappointment and for pursuing improved well-being.

Is running really bad for your knees? For decades, runners in Thailand and around the globe have worried that pounding the pavement might slowly wear out their joints, setting the stage for arthritis and chronic pain. But new scientific evidence and recent expert insights are flipping this narrative on its head, suggesting that running may be not only safe for your knees, but could actually strengthen them and reduce your risk of osteoarthritis—if done correctly and with mindful preparation.

New research challenges the long-held belief that running damages knees. Across Thailand and beyond, experts say regular running, when done correctly, can support joint health and reduce the risk of osteoarthritis, not cause it. With mindful preparation, running can strengthen bones and improve overall mobility for a rapidly ageing population.

For years, many Thais avoided running due to fears of knee wear and tear. In a country with vibrant outdoor fitness culture — Bangkok’s many parks, seaside runs, and the growing Bangkok Marathon — these concerns had social consequences. Now, global and local studies point the other way: staying active benefits joints, provided there are no pre-existing joint conditions. Research and clinical perspectives emphasize cardiovascular gains along with potential improvements in bone and joint health.

Feeling sore after exercising is almost a rite of passage in fitness culture, but new research and a recent analysis by international experts reveal that muscle soreness isn’t the badge of honor many believe it to be—and it may not be necessary for fitness gains at all. For Thai readers increasingly participating in gyms, boot camps, or traditional Muay Thai classes, understanding the truth about post-workout pain could transform how the nation trains for both health and happiness.

Soreness after exercise is a familiar badge of effort, but new research challenges the idea that pain equals progress. For Thais flocking to gyms, Muay Thai classes, or community fitness sessions, understanding the truth about post-workout discomfort can reshape training for health and happiness.

The old “no pain, no gain” mindset has shaped attitudes toward fitness in Thailand and beyond. Delayed onset muscle soreness (DOMS) has long been seen as proof that muscles are learning and growing. Yet leading researchers say soreness is not required for fitness gains. As a senior clinician notes, soreness does not determine overall fitness level, and many effective workouts leave us feeling little to no DOMS. That means office workers in Bangkok joining evening classes and seniors joining community aerobics should not equate pain with progress.

A recent viral statement by fitness coach Dan Go has set the internet fitness world alight, challenging the status of the humble burpee as a go-to move for weight loss and total body fitness. Describing it as “the worst exercise on the planet,” Dan Go’s remarks have prompted vigorous debate among experts, trainers, and everyday exercisers alike. While the burpee’s challenging, full-body movement has made it a staple in HIIT (High Intensity Interval Training) classes and boot camps—from Bangkok gyms to schools nationwide—Go’s critique raises essential questions about which exercises truly support healthy, sustainable weight loss and injury prevention.

A viral critique by fitness coach Dan Go has sparked a global debate about burpees, a staple move in HIIT and boot camps from Bangkok gyms to schools nationwide. Calling the exercise “the worst on the planet,” Go questions whether burpees truly support sustainable weight loss and injury prevention. The discussion highlights a broader shift toward smarter, safer workouts that still deliver results.

For Thai readers, the burpee’s reputation is instantly relatable. In gyms across Thailand and in school PE programs, the exercise combines squats, planks, push-ups, and jumps in rapid succession. While it can scorch calories, many fitness professionals warn it places high stress on knees, wrists, and the lower back—especially for beginners or those with existing health concerns. Thai readers are familiar with this tension between effectiveness and safety.

A wave of new research challenges gym-age routines that many Thais treat as non-negotiable after every workout. The idea that finishing with stretches or easy cycling helps recovery may not be as essential as once believed. As many people in Thailand juggle busy schedules, this shift could ease daily fitness habits while still supporting health and performance. But when does cooling down matter?

For years, clinics, Bangkok gyms, and online coaches have urged a cooldown to “flush out lactic acid” and speed recovery. A recent feature in a leading U.S. publication cites exercise scientists who say the evidence supporting mandatory cooldowns is weak. While warm-ups remain well-supported for injury prevention and performance, robust data on cooldowns is limited. The takeaway: cooldowns may not be required after every session.

A fresh wave of scientific evidence is shaking up fitness conventions worldwide, with new research suggesting that the cooldown at the end of a workout—long considered a must-do for everyone from Muay Thai warriors to yoga devotees—might not be as crucial as once thought. As millions of Thais rush to squeeze exercise into increasingly over-scheduled days, this finding could bring welcome relief, challenging deeply ingrained habits and gym traditions. But what does this mean for everyday fitness enthusiasts, and are there situations where cooling down still matters?