Do full body vibrating plates actually help you lose weight? I asked a fitness expert

Many Wellness Trend It’s been around for years and is now back. You may remember the vibration belt machine from the mid-20th century. Weight loss AIDS. These vibrating plates are once again showing up in social media and in the fitness community, but are they just gimmicks or do they really encourage weight loss? Some people argue that they are a great alternative Training methods There are several health benefits. However, researchers I’ll continue studying Potential benefits of vibrational motion.

There is a lot of hype around the vibrating plate, but the fact is a bit difficult. Many people take you to sites like Reddit to ask about the effectiveness of these devices, but finding reliable answers can be difficult. So I talked to personal trainers and other fitness experts to learn more about the vibrating plate and whether it’s necessary to use at home.

What is a vibrating plate?

The full body vibration plate is in the shape Exercise machine that It shakes rapidly when you stand on it. When standing on a vibrating plate, you are engaged in vibrational movements of the whole body, where your muscles are forced to contract and relax immediately.

“The purpose of the vibration plate is Generates rapid vibrations It will cause you Contract and relax body muscles Several times per second” Dr. Leah’s verbPhysiotherapist and Assistant Professor in the Faculty of Health Sciences at the University of Turo. “It’s much more frequent, and this is similar to spontaneous contractions that occur during exercise.”

“This stimulates conscious muscle activation every time the machine moves. That is, Your muscles are much more active Rather than being on a stable surface.” Lifelong Fisherman Training and Curriculum Director Power PlateA company that produces vibrating motion machines.

There are several ways to use a vibrating plate. The most common is to stand on that rectangular platform. However, you can also perform squats and push-ups.

Wilson says the vibrating plate can move in multiple directions. Up and down, Left and right and Front and back. Harmonic vibrations travel 25-50 times per second, activating the corresponding muscles.

Are there any real benefits to using a vibrating plate?

Yes, there are health benefits to using a vibrating plate. According to Verebes, some of the benefits may be included.”Muscle tension has been improved and Strength, Better circulation, High bone density, Improved flexibility and balance, Lymph drainage and Possibility of weight loss When paired with healthy eating and regular exercise. ”

However, experts agree that vibrating plates are the most profitable If used as part of your overall health and wellness plan. In other words, Don’t expect Lose weight Or increase muscle strength Just standing on a vibrating plate -Even if social media seems to be like that. Instead, experts suggest replenish vibration exercise with other healthy habits, such as balanced diets and aerobics Strength training.

“The vibrating plate is neither a magic bullet nor a replacement for traditional movement,” Michael Betts warns personal trainer and director Michael Betts. TrainFitness. “The benefits are modest and working. Perfect when combined with other forms of training. ”

Still, studies have shown that using vibrating plates has a positive health benefit. For example, one 2021 Research I checked whether it was full body vibration training It may improve muscle strength in elderly peopleconcludes that “it could be an alternative exercise method to enhance the effectiveness of exercise.”

Similarly, a Research from 2007 We investigated the effects of whole body vibration training in men over 60 years of age and said, “May prevent it, or Reverse what is related to age Loss of Skeletal muscle massIt is called sarcopenia. ”

Other studies suggest that vibration-based motion may be useful Improves bone mass density, Reduces inflammation, Relieves chronic lower back pain more.

Is there a risk of vibration plates?

Most of the time, the vibration plate is It’s generally safe. But like other types of exercise, they There are very few potential risksinclude “Deteriorating existing conditions, Temporary dizziness and Joint stress If used incorrectly, according to Betts.

There are also certain groups that need to avoid the use of vibrating plates completely. “Vibration plate” Should not be used by people with heart or circulatory disordersdeep vein thrombosis (DVT) and pacemakers. Pregnant woman; someone who has just had surgery. And people with severe osteoporosis,” says Berebes.

“People with Existing failurescan cause worsening symptoms when using a vibrating plate, including herniated discs, joint problems, and acute inflammation,” she adds. Inner ear problems or balance abnormalities. ”

Verebes has said that “overuse or high strength vibrations” It may develop on ligaments, muscles, or joints. ”

Even if you don’t have any of these conditions, it’s still a good idea Please talk to your doctor Before you get on the vibrating plate.

It is also worth mentioning 2015 Survey We found a link between regular exposure to whole body vibrations and a higher risk of lower back pain and sciatica. However, participants in that study were regularly exposed to vibration as part of their work, so the results may not apply to vibration plate users either.

Should I use a vibrating plate?

If you’re new to full body vibration training, that’s important Start slowly.

“To ensure that your body can adapt to vibrations, beginners can Start at low intensity in 5-10 minutes“Relaxation is important because moderation can lead to fatigue and injuries.”

As a beginner, it’s best to limit yourself to two or three sessions a week, Betts says. Over time, you can work towards longer and more frequent sessions. “You can do it so that your body adapts Increases to 15-20 minute sessions up to 3-4 times a week“He says.”Please do not go for more than 30 minutesbecause this can cause fatigue and joint stress. ”

For proper recovery, Betts also recommends leaving at least 24 hours between vibrating plate sessions. “Listen to your body and adjust accordingly,” he advises. “The quality of exercise is more important than duration.”

Exercises made with vibrating plates

To use the vibrating plate, you can stand in place with slightly bent knees. You can also engage in other exercises Squat Or push-ups – in use of the machine.

“Incorporating exercises like squats, lunges, planks, push-ups and core workouts will help you get better results by involving more muscle groups and increasing calorie burns,” Verebes says.

If you’re on the challenge, here are three vibrating plate exercises to try, as Wilson recommends:

push ups

“Pre-ups move your chest and shoulders, and when you do them with a vibrating plate, more muscle fibers activate more muscle fibers per second than you would on the floor,” says Wilson.

To perform push-ups with a vibrating plate, follow these steps:

1. Place your palm flat on the platform and extend your legs long enough to enter the high board.
2. Slowly lower it to the push-up position. Your breasts should be closer to touching the platform.
3. Run 3 sets of 10 reps and take 30 seconds of rest between each set.

High boards are held

You can also use a vibrating plate to perform a high board hold, saying “it’s great for core and upper body strength.” Here’s how:

1. Place your palm flat on the platform and extend your legs long enough to enter the high board.
2. Hold for 30 seconds. Run 3 sets and take 15 seconds of rest between each set.

Trisep dip

“This exercise works on the back of the shoulders and behind the shoulders,” says Wilson. “When you do it with a vibrating plate machine, you will experience more muscle activation.” Here’s how:

1. Sit on the edge of the platform.
2. Place your palm on the platform (just outside your waist). Bend your knees at a 90-degree angle to keep your feet flat on the ground.
3. Scoot forward until you hover in front of the platform. Only the arms and legs are supported.
4. Bend your elbows and lower your hips towards the ground, stopping when your elbows reach 90 degrees or you can’t lower your hips any further.
5. Press your palm to return to the starting position.
6. Run 3 sets of 10 reps and take 30 seconds of rest between each set.

Do the vibration plates work just because you are standing on them?

There is no need to do any exercises While using the vibrating plate, But experts say you’ll move your body – It helps you get more from the machine, not just stationary.

“Being actively moving while using the plate maximizes its benefits, despite simply standing up to support circulation and balance,” says Verebes.

Betts agreed, “Although standing still on the vibrating plate stimulates through muscle contraction, adding movement increases the benefits. Static positioning helps in circulation and muscle activation, while dynamic exercise provides increased strength, improved balance and overall training benefits.”

If you have never used a vibrating plate before, you can start by standing or squatting while you are on the machine. When you feel more comfortable, you can incorporate a variety of exercises and positions. Alternatively, you can alternate between stillness and movement, Bett suggests.

“Combining both approaches – Use a static hold To build comfort and awareness, Then move to get the best results“He says.

Conclusion

Simply scrolling through social media, you may get the idea that vibrating plates are an easy and low-commitment way to change your body. It is true that the vibrating plate offers some attractive benefits, They are not a shortcut to fitness.

Experts also recommend to get the best results from vibration plate training Following a healthy diet I’ll be participating elsewhere The form of exercise. That’s a good idea too Talk to your doctor Before you begin using the vibrating plate, especially if you have a blood clot, joint problems, or other health conditions.