Fitness equipment continues to evolve and has even began to integrate technology into it greater than ever. Unfortunately, a few of those advances have brought on gimmicky products, equivalent to the shake weight and fat-loss ab belts.
The query with these products all the time appears to be, “Do they really work?” And while vibration plates definitely don’t fit into the identical gimmicky category as shake weights, they’re a more moderen product that has faced the identical query since their inception.
So, do vibration plates work? In that case, how, and what results are you able to expect?
Don’t be concerned! This text will teach you every little thing you’ll want to learn about vibration plates and, more importantly, whether or not they work.
Table of Contents:
- What Is A Vibration Plate?
- Do Vibration Plates Really Work?
- How To Use Vibration Plates
- Do Vibration Plates Work For Weight Loss?
- How To Use Whole Body Vibration Plates For Weight Loss
- Do Vibration Plates Work For Cellulite?
- What Else Does Whole Body Vibration Training Help With?
- Vibration Plate Advantages
- Vibration Plate Side Effects
- FAQs
What Is A Vibration Plate?
A vibration plate, or vibration platform machine, is a singular piece of exercise equipment with a wide selection of advantages.
Vibration machines attach vibration plates to a flat platform where you’ll be able to stand, sit, or do other exercises. Because the plates vibrate, they cause muscles to contract, mimicking what happens during exercise.
You possibly can stand in place and let the machine do all of the work or perform exercises while on the machine. No matter how you utilize the vibration plate, advantages include increased muscle mass, fat loss, energy levels, and adaptability.
Do Vibration Plates Really Work?
While the concept of vibration plates is enticing, does it work, or is it a scam? The reply is yes, vibration plates do work in specific settings.
One study sought the effectiveness of whole-body vibration training, or doing exercises while atop the vibration plates, on muscle strength and physical performance in older adults compared to standard resistance weight training.
After twelve 50-minute sessions, each groups showed gains in muscle strength, however the whole-body vibration training group significantly increased mean peak torque. The vibration plate group also improved physical performance, measured by a brief physical performance battery of lower extremity functioning1.
While these results weren’t overwhelmingly in favor of vibration plates, it does conclude that it’s effective at increasing muscle strength and physical performance.
A separate study sought the metabolic effect of a 20-minute session using vibration plate machines.
When twenty-two young, energetic males did different exercises with and without the vibration stimulus, whole-body vibration increased oxygen consumption by 22% and energy expenditure by 20% in comparison with the control group. The presence of the vibrations causes the body to make use of more oxygen, working the muscles to a greater extent.
Previous studies show similar results, concluding that whole-body vibration significantly increases energy expenditure and oxygen consumption. Over time, these results improved physical performance and showed increased blood flow following a high-intensity workout2.
Studies aside, looking at real-life users’ experiences are also good. And, overall, vibration plate users seem pretty completely happy with their results.
“I like mine and it makes a standard workout or simply squats or leg lifts more difficult and it’s just fun. If I actually crank on it and literally just stand on it in squat position for 10-15 mins I’ll definitely feel it the subsequent day so for me that’s good enough to find it irresistible. Found mine on Amazon for $130 and it’s super!” (source)
One other user promoted its weight reduction and muscle-building advantages, saying:
“I actually have (had) one since like March and have used it on and off since I got it, and I’ve definitely had results. I didn’t even do full workouts on ti just did the total power for 30-40 min and did lose workouts and squats and my quads are HUGE and defined and hard as hell, my thighs too have more defined muscle and after I did it repeatedly I lost 20 kilos after all while eating healthier but not even watching calories. I placed on 10 kilos since I finished it after starting a hell semester that but now I’ve began it again. Whenever you get off you’re feeling your muscles, they’re all warm from contracting a lot and even your hips hurt slightly. I got the life pro which is $400 but I’d say value it, also has replaced my coffee early mornings as just standing on it for 10 minutes wakes me up fully and ready my body for moving without grogginess. I can only imagine where I’d be if I had kept at it from the start, but I began it again so it can be amazing to see.” (source)
How Do Vibration Plates Work?
Vibration plates produce high-frequency vibrations when you are on the machine, sending a signal to the brain telling your muscles to contract.
The vibrations cause your muscles to contract 50 times per second, while regular exercise has around two to 4 contractions per second. These rapid contractions, called myotatic reflexes or stretch reflexes, stimulate a much-heavier workload than regular exercise at a fraction of the energy.
How To Use Vibration Plates
Once your vibration plate is ready up, stand on top along with your feet shoulder-width apart. You possibly can select your workout position from here, depending in your experience and fitness level.
Most vibration plates can have an choice to set vibration duration and frequency. Start with sets of around 10-20 seconds at a time. For vibration frequency, begin on the lower end of the range, often between 5-40 Hz.
For essentially the most basic workout, stand along with your knees barely bent and maintain this position, controlling your body weight for the allotted time. When you get comfortable using the machine, you’ll be able to increase the frequency and duration to extend results.
To progress even further, you’ll be able to begin to involve movement. Common vibration plate exercises include body weight squats, lunges, and push-ups, or dumbbell exercises equivalent to shoulder presses.
Workouts needs to be between 10 and half-hour in total, ideally three to 4 times per week.
Do Vibration Plates Work For Weight Loss?
Certainly one of the highest reasons people use vibration plates is to assist weight reduction or lower their body fat percentage.
Vibration plates can attack weight reduction in multiple ways. For one, they’ll speed up metabolism through increased muscle, which helps the body burn calories faster. They may enhanced oxygen supply, which makes it easier to make use of fat for energy.
To ascertain the validity of vibration plates for weight reduction, researchers conducted a scientific review of 18 trials that tested whole-body vibration in obese people between 2010-2017. Results confirmed that six to 12 weeks of whole-body vibration “generally reduced fat mass and cardiovascular improvements.”
While results varied, with some having less success than others, the common weight reduction in the entire body vibration group was between 5% and 10%. They concluded that the groups lost body fat as a result of three significant aspects3.
- The vibrations activate the central nervous system, which causes fat tissue to interrupt down.
- The vibrations improve glycemic control by improving insulin and glucose regulation, which is very necessary in postmenopausal women.
- Whole-body vibration increases the discharge of growth hormones, which helps metabolism
This mixture helps to shed pounds, improve body composition, and increase muscle toning.
How To Use Whole Body Vibration Plates For Weight Loss
While vibration plates will work if you happen to simply stand on them, it’s best to perform exercises on the plate to maximise weight reduction efforts.
A few of the perfect exercises to do while on the vibration include:
- Squats
- Planks
- Push-ups
- Leg lifts/Crunches
- Lunges
- Shoulder Presses
When you gain experience and strength with body weight alone, you’ll be able to progress to exercises with dumbbells on the vibration plate.
The identical systematic review we mentioned above also found that 30-40 Hz is the perfect frequency to burn fat3. You may burn essentially the most calories in the primary ten minutes as your heart rate elevates in response to the shock, but your body will slowly adjust. Due to this fact, the perfect vibration plate workout plan should include 20-30 minute sessions a minimum of three or 4 times per week.
As mentioned earlier, a study found that vibration therapy increases energy expenditure, or calories burned, by roughly 20%. So, if you happen to often burn 200 calories in 20 minutes, you’d burn 240 on a vibration plate2.
That said, vibration plates should only be a part of your workout routine, not all the thing. Following a healthy eating regimen, like this meal plan for weight reduction, and commonly performing conventional exercises is significant to extend weight reduction further.
Do Vibration Plates Work For Cellulite?
One unique advantage of using whole-body vibration therapy that conventional exercise cannot do is to assist remove cellulite.
Studies have confirmed that using a vibration plate will help improve cellulite by improving blood circulation, helping with lymphatic draining, and killing fat cells.
One study treated ten young women with cellulite with just 20 whole-body vibration workout sessions. Over 4 weeks, each girl did vibration therapy five times per week for 60 minutes.
Results showed total cellulite removal in 40%, while the opposite 60% also experienced reductions in cellulite.
The vibration treatment also increased skin temperature within the affected areas in 80% of the ladies. This temperature elevation indicates more blood flow to the world, which helps with the removal of fat tissue4.
What Else Does Whole Body Vibration Training Help With?
Whole-body vibration therapy helps the body in several ways in which conventional exercise cannot. For example, the micro-muscular contractions brought on by the vibrations help increase blood flow and deliver oxygen, aiding post-workout muscle recovery and boosting metabolism.
Even if you happen to aren’t necessarily seeking to gain muscle or burn fat, vibration plates can improve your health in multiple ways, from improving cardiovascular health and lowering blood pressure to increasing bone density and boosting immunity.
For instance, one study from 2012 using middle-aged obese women found that six weeks of whole-body vibration therapy caused a big decrease of their systolic blood pressure5.
As such, they are sometimes utilized in rehabilitation settings to enhance blood circulation, increase bone density, improve posture, reduce back pain, and more.
Studies have shown that vibration therapy may even boost the immune system by helping with lymphatic drainage and eliminating toxins through improved blood flow6. Vibration plates are also commonly used for rehabilitation, as they will help recuperate from injury, reduce pain, and increase muscle strength.
Vibration Plate Advantages
Let’s dive into more of the precise advantages you’ll be able to get from a vibration plate.
1. Construct muscle:
Studies have shown that vibration therapy increases testosterone, growth hormone, and insulin-like growth factor (IGF-1). Muscle contractions stimulate growth similarly to weight-lifting but at a better efficiency1. Imagine the muscle constructing potential if you happen to mix vibration plates and weight training!
2. Burn fat:
The workout from a vibration plate increases your metabolism and energy expenditure, which ends up in fat loss. It also helps control insulin levels, vital for controlling fat levels3.
3. Convenience:
Heading to the gym to workout can take over an hour while you consider travel, warmups, etc. Nevertheless, with a vibration plate at home, you’ll be able to complete a whole workout in just 15 or 20 minutes.
4. Improved circulation:
Several studies have confirmed that vibration therapy improves circulation by increasing blood flow. Higher circulation is significant to improving health, as nutrients, joint lubrication, and disease-fighting cells travel through your blood.
5. Higher flexibility and joint health:
A literary review of 24 articles confirmed that whole-body vibration improves flexibility and joint health. One study found a rise of 5.3% in trunk flexion at a frequency of 26 Hz7.
6. Faster recovery:
Vibration therapy helps the body recuperate faster by increasing muscle oxygen and blood flow.
One study found that vibration plates significantly reduced delayed-onset muscle soreness by improving oxygen delivery and removing toxins. It also showed the participants experienced less muscle damage through the workout8.
7. Stronger and denser bones:
While they do not know exactly how it really works, several studies have found that vibration training reduces bone loss and increases bone mineral density. That is one other profit likely attributed to improved circulation, as higher circulation helps lower the chance of bone loss and regeneration9.
8. Improved mental health:
Certainly one of the lesser-known advantages, vibration plates improve blood flow for a greater oxygen supply, which helps the brain.
It also increases serotonin and dopamine, our completely happy hormones, while decreasing our stress hormone cortisol. Lastly, it increases testosterone, which also results in improved mental clarity.
Wish to dig into vibration plate advantages further? Take a look at our article on the top advantages of vibration plates.
Vibration Plate Side Effects
Vibration plates may be used safely without negative effects by most healthy people. Individuals who should avoid using vibration plates include those with epilepsy, individuals with a history of blood clots, pregnant women, and anyone who suffers from a medical disorder.
As well as, long-term use can potentially cause pain within the neck, back, hands, shoulders, and hips, although this happens in only a few people. There is a need for more research here to essentially understand some other negative effects of long-term use.
Who Should Use Vibration Plates?
The good part about vibration plates is that they produce results with minimal experience or effort, so exercisers of all levels can use them. Regardless, lifting experience will dictate how you utilize a vibration plate.
Experienced lifters can do several exercises on the plate, while beginners can simply sit or stand. In latter cases, vibration machines work especially well for older adults, postmenopausal women, and folks with limited mobility.
Aspects to Look For in Vibration Plates
Vibration plates are expensive and needs to be considered a long-term investment, so selecting the best machine is crucial.
One key consideration is size. Some have a big vibrating platform for a full-body workout, while others are smaller and more easily transportable. So make sure that to measure each your room and your stance to get the best fit.
Also note the fabric quality, as higher products use steel or something with similar stability. Moreover, the range of vibration speed settings and variety of vibration are necessary considerations, as you would like the flexibleness to individualize workouts.
Finally, as we mentioned, that is an investment, so price is perhaps essentially the most significant factor.
Models can range from $100 to over $4,000, so your alternative of vibration plate depends largely in your budget. When you can, discover a product with a guaranty to guard your investment and guarantee it can last long-term.
Certainly one of our favourite vibration plates is the LifePro Rumblex 4D Vibration Plate Exercise Machine. Voted the perfect overall vibration plate machine, it offers three program settings and 7 different training modes. It may possibly range from 4-40 Hz and create oscillations of 1 to 12 millimeters.
Think about the anti-slip rubber, wearable distant, and adjustable straps, and it’s customizable to only about every need!
On the lookout for more great product recommendations? Take a look at our article on the 10 Best Vibration Plates!
FAQs
Still need to learn more? Listed below are a few of the more steadily asked questions.
What number of calories do you burn in 10 minutes on a vibration plate?
Vibration plates increase what number of calories you burn by 20%. For instance, you often burn around seven calories per minute doing push-ups, which is 70 calories for 10 minutes. A vibration plate can increase this number to roughly 84 calories in 10 minutes of push-ups. Many experts say 10 minutes can burn roughly 40-60 calories.
Do vibration plates work if you happen to just stand on them?
Yes, vibration machines work if you happen to just stand on them, although you will see sub-optimal results regarding body composition. Best results come from doing actual exercises, like squats, push-ups, and more on the plate.
What’s 10 minutes on a vibration plate equal to?
Ten minutes on a vibration plate is roughly equal to roughly half-hour of traditional exercise or weight-lifting.
Do vibration plates burn belly fat?
Yes, vibration plates help shed pounds and burn belly fat by increasing metabolism and body temperature and attacking fat cells.
Are vibration plates good for you?
Yes, vibration plates are superb on your health. Their many advantages mentioned above can improve your life mentally, physically, and emotionally.
Do vibration plates work for circulation?
Yes, vibration plates are great for improving circulation. The vibrations improve blood flow and circulation through the body.
Do Vibration Plates Work? The Overall Results
As you’ll be able to see, vibration plates might look like a scam at first glance, but research shows they’ve quite a few health advantages.
Whether you aim to achieve strength, burn fat, or recuperate from an injury, vibration plates mix technology with conventional exercises to take your workout to the subsequent level. Also they are excellent for rehabilitation from injury and even general health.
Fitness equipment continues to progress with technology, helping to make your workouts more efficient, and vibration plates are not any exception.
