Shape up shoes, also known as toning shoes, exploded onto the health and fitness scene when MBT first introduced them in the early 2000s. Since then, a variety of shoe brands have followed suit, all with the claims that toning shoes can help give you stronger legs and glutes simply by wearing the shoes while going about your daily activities. Before you invest in a pair of toning shoes, consider their effectiveness and what leading fitness authorities have to say about toning shoes.
Features
Various brands offer different features with their shoes, yet all offer the same claims. Some toning shoes have a rounded sole which causes instability, in the hopes that your muscles will engage to keep you in balance. Some shoes have a thick sole and a soft insert to create a sensation much like walking in sand -- and some lack the back portion of the sole for instability. While various companies, like Skechers and FitFlops have published sponsored studies proving that their toning shoes are effective, the American Council on Exercise disputes the claims.
Brands
Some of the brands that offer toning versions of their shoe lines include Skeckers, FitFlops, MBT, Reebok and New Balance. While each brand has a different name for their toning shoes, they all operate under the same assumption that instability is beneficial for muscle tone in the legs and glutes. Nike is one brand that has famously declined the opportunity to capitalize on the successful toning shoes market, claiming that technology is ineffective and therefore not worth production.
Effectiveness
The American Council on Exercise and various experts disagree with toning shoe manufacturer claims that a shoe can replace daily exercise. Bruce Williams, podiatrist and past president of the American Academy of Podiatric Sports Medicine, admits to CNN the shoes can engage leg muscles, noting that the engagement may not necessarily be beneficial. The American Council on Exercise tested toning shoes and found that subjects did not increase muscle activity or weight loss as a result of wearing the shoes. Any results that are attributed to the shoes could be attributed to a subject's motivation to wear the shoes and walk more often, rather than the shoes themselves.
Alternatives
Even if you do purchase a pair of toning shoes, they are not a substitute for daily physical activity. Since the shoes can be unsteady, they are not meant for running, biking or high impact aerobics. Toning shoes are meant for walking only, so if you want a more well-rounded shoe, it's best to go with a regular cross trainer. Skip the attempt at a shortcut and use regular shoes to help you achieve at least 30 minutes of aerobic activity on a daily basis.
Purchasing Shoes
The type of toning shoe that you purchase will ultimately depend on the activity you plan on performing while wearing the shoes. Since toning shoes are not appropriate for running or high impact workouts, stick to a regular cross trainer. If you plan on wearing the shoe for walking, "Fitness" magazine gave both the Avia iBurn and the Reebok EasyTone shoes high marks for ease of use and comfort, naming both EasyTones the best toning shoe. Notably, neither the Reebok or the Avia shoes use a rocker sole model, but use double pads to create instability while maintaining a flat sole for safety.
References
- "Consumer Reports"; Skechers Shape-Ups: A Wobbly Experience; Aug. 2010
- CNN.com; Shoes' Toning Claims Draw Experts' Doubts; Madison Park; Aug. 2009
- American Council on Exercise; Will Toning Shoes Really Give You a Better Body?; July 2010
- CNBC.com; Nike Fights Back Against Toning Shoes: Will It Win?; Darren Rovell; Aug. 2010
- American Academy of Podiatric Sports Medicine : Toning Shoes
- "Fitness": Lace Up: The Best Walking, Toning, and Hiking Shoes
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