We consulted a fitness expert and learned the truth about vibrating plates for weight loss
Put your denim mom jeans, shrutty and denim aside, there’s another trend to make a comeback. Vibration plates are trending again. Like the vibration belt machine of the mid-20th century, vibration plates are said to offer a variety of benefits to the body. Weight loss. But is the hype supported by science and expert opinion, or is it all social media hearsay?
To see if you need to add a vibrating plate to your training routine, we asked personal trainers and other fitness experts about their benefits, risks, how to use vibrating plates, and more.
What is a vibrating plate?
The full body vibration plate is in the shape Exercise machine When you stand on it, it shakes rapidly. 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 vibrating plates is to generate rapid vibrations that cause the body’s muscles to recover several times per second and relax.” 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 the activation of the subconscious muscles each time the machine moves. This means that the muscles are much more active than the stable surface,” he said. 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 that the vibrating plate can move in multiple directions, up and down, left and right, and back and forth. Harmonic vibrations travel 25-50 times per second, activating the corresponding muscles.
Benefits of vibration plates
Yes, there are health benefits to using a vibrating plate. According to Verebes, some of the benefits include “improving muscle tension and strength, improving circulation, improving bone density, improving flexibility and balance, lymph drainage, and potential weight loss when combined with healthy diet and regular exercise.”
However, experts agree that when used as part of your overall health and wellness plan, vibrating plates offer the most benefits. In other words, you shouldn’t expect Lose weight Or, even if social media seems to be the case, simply standing on the vibrating plate will increase muscle strength. 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 are great when paired with other forms of training.”
Still, studies have shown that using vibrating plates has a positive health benefit. For example, one 2021 Research They investigated whether full-body vibration training can improve muscle strength in older people and concluded that it “may 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 found that it “may prevent or reverse age-related loss of skeletal myomatum called sarcopenia.”
Other studies suggest that vibration-based motion may be useful Improves bone mass density, Reduces inflammation, Relieves chronic lower back pain more.
The risk of vibration plates
In most cases, vibration plates are generally safe. However, like other types of exercise, according to Betts, there are several potential risks, including “deteriorating existing conditions, temporary dizziness, and joint stress if used incorrectly.”
There are also certain groups that need to avoid the use of vibrating plates completely. “Vibration plates should not be used by people with cardiac or circulatory disorders, such as deep vein thrombosis (DVT), pacemakers, pregnant women, people who have just had surgery and those with severe osteoporosis,” Berebes said.
“People with existing disorders, such as herniated discs, joint problems, and acute inflammation, can experience symptoms that worsen when using a vibrating plate,” she adds. “Vibration can be bewildered by people with inner ear problems and those who balance abnormalities.”
Verebes notes that “overuse or high-strength vibrations can put strain on the ligaments, muscles, or joints.”
Even if you don’t have any of these conditions, it is recommended that you consult your doctor before riding 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.
How often should I use the vibrating plate?
If you are new to full body vibration training, it is important to start slowly.
“To ensure that the body can adapt to vibrations, beginners need to start at low strength for 5-10 minutes,” says Verebes. “Modulation is important because excessive use 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. “As your body adapts, you can increase to 15-20 minute sessions up to 3-4 times a week,” he says. “Don’t go for more than 30 minutes as 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.”
Vibration Plate Exercises
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 do on the floor,” says Wilson.
To perform push-ups with a vibrating plate, follow these steps:
- Place your palm flat on the platform and extend your legs long enough to enter the high board.
- Slowly lower it to the push-up position. Your breasts should be closer to touching the platform.
- 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:
- Place your palm flat on the platform and extend your legs long enough to enter the high board.
- 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:
- Sit on the edge of the platform.
- 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.
- Scoot forward until you hover in front of the platform. Only the arms and legs are supported.
- 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.
- Press your palm to return to the starting position.
- 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?
While there is no need to exercise while using a vibrating plate, experts say that moving your body helps you get more from the machine, rather than standing still.
“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.
“We combine both approaches: we use static holds to build comfort and awareness and move to get the best results,” he says. “Form and progress are important whether you’re moving or holding it.”
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 vibrating plates offer some compelling benefits, but they are not a shortcut to fitness.
To get the best results from vibrating plate training, experts recommend following healthy diets and taking part in other forms of exercise. It is also recommended to talk to your doctor before starting to use the vibrating plate. Especially if you have a blood clot, joint problems, or other health conditions.
Vibrating plates can help you lose weight when combined with a balanced diet and regular exercise. However, you cannot stand on the vibrating plate without moving.
Vibration plates produce rapid vibrations that collect and relax the body’s muscles several times per second, frequently indicating the spontaneous contractions that occur during normal exercise. It can also move in multiple directions to activate different muscles.