Vibration Plates: Can You Use Them to Lose Weight, Build Muscle and Get Stronger?

Vibrating plates are all the rage now. They claim to help you lose weight or Build muscle – When standing on a vibrating surface. But is this true? Will standing on a shaking platform really help you get stronger or lose weight, or is it just another short-lived trend? To find out, we spoke with personal trainers and other fitness experts.

These experts explain how shaking plates should work, the benefits they might get from using them, the risks to be wary of and the correct way to add them to your day-to-day job if you want to try it out.

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What is a vibrating plate?

The whole body vibration plate is Exercise machine This shakes quickly when you stand on them. When you stand on the vibrator, you will perform a full-body vibration exercise, and the 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.” 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 it is 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.

Benefits of vibrating plates

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 vibrating plate 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 the 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.

Vibrating plate risk

Vibrating plates are usually safe for most people. 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. “Anyone with a heart or circulatory disorder, such as a deep vein thrombosis or pacemaker; pregnant women; people who have just undergone surgery; and people with severe osteoporosis,” Verebes said.

“Patients with a disease, including herniated disc, combination problems 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 notes.

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 often should you use the 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 to 10 minutes,” Verebes said. “Moderation 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 your body adapts, you can add up to 15 to 20 minutes of classes per week,” he said. “Never exceed 30 minutes, as 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.”

Vibrating plate exercises

To use the vibrator, you simply have to hold your bent knees slightly in place. You can also engage in other exercises – Squat down or push-ups – when using the machine.

“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 to do 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:

1. Enter the high plank position by placing your palms flat on the platform and growing your legs behind you.
2. Slowly lower to the push-up position. Your chest should be close to the touch platform.
3. Perform three sets of 10 times, and 30 seconds of rest are required between each set.

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:

1. Enter the high plank position by placing your palms flat on the platform and growing your legs behind you.
2. 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:

1. Sitting on the edge of the platform.
2. 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.
3. Pedal forward until you linger in front of the platform with only arms and legs supporting.
4. When the knee is bent, the knee reaches 90 degrees or cannot lower the hips further, turn the hips toward the ground.
5. Push your palm away and return to the starting position.
6. Perform three sets of 10 times, and 30 seconds of rest are required between each set.

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

Simply browse 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.

Experts also recommend following a healthy diet and participating in other forms of exercise to get the best results from vibration plate training. 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.