Vibrating belt machines were promoted as a weight loss aid in the early to mid-20th century, but this was not the end of vibration exercise. Now, vibration plates are a social media trend, and many claim they are an excellent alternative exercise method that can provide several health benefits. At the same time, the researchers have Continue to study this Potential benefits Vibration motion.
When it comes to all the claims surrounding the vibrator, we set out to find out what is true or wrong. To learn more, we consulted experts to learn about their insights on the benefits, risks, exercises and more of the vibrator.
What is a vibrating plate?
The vibrator is a movement machine that shakes quickly when you stand on it. By using a vibrating plate, you can perform a full-body vibration movement in which your muscles are forced to contract and relax quickly.
“The purpose of the vibrator is to create a quick vibration that causes your body’s muscles to contract and relax a few times a second.” Dr. Leah VerebesPhysical therapist and assistant professor at the School of Health Sciences, Touro University. “At a higher frequency, this is similar to the spontaneous contraction that occurs during movement.”
“Every time the machine moves, this stimulates subconscious muscle activation, which means your muscles are activated far more than they are on a stable surface.” Lifelong fisherman and the Director of Training and Courses Power platea company that produces vibration exercise machines.
There are several ways to use a vibrating plate, the most common being standing on its rectangular platform. However, you can also do squats or push-ups on it.
Wilson said the vibrator can move in multiple directions: up and down, left and right and front and back. Harmonic vibrations move between 25 and 50 times per second, activating the corresponding muscles.
Are there practical benefits to using a vibrating plate?
Yes, there are health benefits to using a vibrator plate. According to Verebes, some advantages may include “improving muscle tone and strength, better circulation, higher bone density, increased flexibility and balance, lymphatic drainage, and the possibility of losing weight when paired with a healthy diet and regular exercise.”
However, experts believe that the vibration plates provide the greatest benefits as part of an overall health and wellness program. In other words, you shouldn’t expect lose weight Or just by standing on the vibrator to improve muscle strength – even if social media looks like that. Instead, experts recommend supplementing other healthy habits, including a balanced diet and aerobic exercise and Strength training.
“Vibrator is not the magic of traditional practice, nor is it a replacement for traditional practice,” warned Michael Betts. Train caring. “When used in conjunction with other forms of training, the benefits are moderate and the results are best.”
Still, research shows that using a vibrator may have a positive impact on your health. For example, a 2021 Research Looking at whether full-body vibration training can improve muscle strength in older people, the conclusion is that “this may be another exercise method to enhance the effect of exercise.”
same, 2007 research The effects of whole-body vibration training in men over 60 years of age were studied and found that it has “prevention or torsional loss of skeletal muscle mass, known as sarcopenia.”
Other studies show that vibration-based motion may help Improve bone mass density,,,,, Reduce inflammation,,,,, Relieve chronic low back pain And more.
Is there any risk of vibrating plates?
For most, the vibration plate is usually safe. But, like any other type of exercise, they pose some potential risks, including “increasing existing conditions, temporary dizziness and joint stress if used incorrectly.”
There are also some people who should avoid using the vibration plate completely. “Vibrator should not be used by anyone with heart or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; new surgery; people with severe osteoporosis,” Verebes said.
“Patients with a disease, including herniated disc, joint disease or acute inflammation, may experience worsening symptoms when using a vibrating plate,” she added. “Vibration can also cause people who feel problems with inner ear or abnormal balance.”
“Overuse or high intensity vibration can cause ligaments, muscles or joints,” Verebes noted.
Even if you don’t have one of these conditions, it’s still a good idea to talk to your doctor before you’re on the shaking plate.
It is also worth mentioning 2015 research A link between periodic exposure to systemic vibration and the risk of lower back pain and sciatica was found. However, participants in the study were regularly exposed to vibrations as part of their work, so the results may not be applicable to vibrating plate users.
How long should you use a vibrator?
If you are new to full-body vibration training, it is important to start slowly.
“To adapt the body to vibrations, beginners should start at low intensity from 5-10 minutes,” Verebes said. “Moderateness is key, as overuse can lead to fatigue or injury.”
Bets said it’s better to limit yourself to two to three courses a week as a beginner. Over time, you can have longer and more frequent meetings. “As the body adapts, you can add 15-20 minutes of treatment 3-4 times a week,” he said. “Never exceed 30 minutes, because this can cause fatigue and joint stress.”
For proper recovery, Bate also recommends staying at least 24 hours between vibrator sessions. “Listen to your body and adjust accordingly.” “The quality of exercise is more important than duration.”
Exercises you can do on the vibrator
To use the vibrator, you simply have to hold your bent knees slightly in place. You can also perform other exercises while using the machine (such as squats or push-ups).
“Incorporate assistive exercises such as squats, lunges, boards, push-ups and core exercises to enhance results by attracting more muscle groups and increasing calorie burns,” Verebes said.
If you are going to meet the challenge, follow Wilson’s advice for three vibrator exercises:
push-up
“Pushups work your chest and shoulders – and doing push-ups on the vibrator activates more muscle fibers per second than doing it on the floor,” Wilson said.
To perform push-ups on the vibrator, follow these steps:
- Enter the high plank position by placing your palms flat on the platform and growing your legs behind you.
- Slowly lower to the push-up position. Your chest should be close to the touch platform.
- Perform three sets of 10 times, and each set takes 30 seconds of rest.
High planks
You can also use a vibrator for high-wood panel fixing, which is “perfect for your core and upper body strength,” Wilson said. The following are:
- Enter the high plank position by placing your palms flat on the platform and growing your legs behind you.
- Keep it for 30 seconds. Perform three groups, and each group requires a 15-second break.
Triceps tilt
“This sport works on the back of the arm and on the shoulders,” Wilson said. “You will experience more muscle activation when you do it on a vibrator.” Here are:
- Sitting on the edge of the platform.
- Place your palm on the platform (just outside your hips). Place your feet flat on the ground and bend your knees at a 90-degree angle.
- Pedal forward until you hover in front of the platform with only arms and legs supporting.
- By bending your elbow, turn your hips toward the ground when your elbow reaches 90 degrees or you cannot lower your hips further.
- Push your palm away and return to the starting position.
- Perform three sets of 10 times, and each set takes 30 seconds of rest.
If you are just standing on it, is the vibration plate effective?
You don’t need to practice while using the vibrator, but experts say your body (rather than standing still) can help you stand out from the machine.
“Even if just standing on it can support loops and balance, it can be actively moved when using the board, maximizing its benefits,” Verebes said.
Bets agrees, adding: “Standing on the vibrator provides some stimulation through muscle contraction, but increasing exercise increases the benefits. Static positioning can help with circulation and muscle activation, but dynamic exercises will bring you strength growth, balance improvement and overall training results.”
If you have never used a vibrator before, you can stand or crouch while on the machine. As you become more comfortable, you can combine different exercises and positions. Bets suggests, or you can alternate between standing and exercising.
“Combining two approaches – using static holding to build comfort and awareness and then moving to get the best results,” he said. “Whether you move or maintain a position, form and progress are key.”
Bottom line
Just browsing social media, you might think of the shaking plate as an easy, low-slouch way to change your body. While the vibration plates do offer some compelling benefits, they are not shortcuts to fitness.
To get the best results from vibration plate training, experts also recommend following a healthy diet and participating in other forms of exercise. It is also a good idea to talk to your doctor before you start using the vibrator – especially if you have a blood clot, joint problems, or other health conditions.
Vibrating plate FAQ
Can a vibrator help you lose weight?
Vibrating plates can help you lose weight when paired with a balanced diet and regular exercise. However, stand on the vibrating plate without movement.
Is the vibration plate good for you?
Vibrating plates can bring benefits when used correctly and safely. However, people who are pregnant, anyone with heart or circulatory disorders, people with osteoporosis, inner ear problems or abnormal balance, patients with conditions such as joint problems or inflammation, and those who have recently undergone surgery should avoid using vibrating plates. If you are not sure, make sure to consult your doctor first.
What does the vibrating plate do?
The vibrator creates a quick vibration, shrinking and relaxing the body a few times a second, just like the spontaneous contraction that occurs when you are normal movement, similar to a larger frequency. They can also move in multiple directions, activating different muscles.
