Vibration plates have become an increasingly popular fitness tool among those hoping to build muscles, reduce back pain, boost immunity, or otherwise benefit from vibration therapy. But does vibration really work?
Researchers have discovered that muscle contraction triggered by vibration has the ability to enhance circulation by creating the “skeletal muscle pump effect”, improving circulation. Furthermore, its physiological processes also serve to boost cell health and metabolism.
Reduces Pain and Inflammation
Vibration therapy can provide a safe, natural remedy for inflammation and pain from injuries by strengthening the muscles that stabilize joints. Furthermore, vibration therapy stimulates blood flow to an injured area to help reduce swelling while improving mobility. Furthermore, vibration therapy increases muscle strength through resistance training exercises added into your routine.
Vibration training can improve balance, posture and overall muscle health in older adults at greater risk for osteoporosis. Furthermore, vibration can also reduce blood pressure while strengthening tendons and ligaments – all factors which play into overall wellbeing.
Vibrating forces of the plate engage your muscles, expanding range of motion while exercising and decreasing pain. At 1.2 G – roughly equivalent to gravity on Earth – low frequency vibration helps relax tightened muscles without strain or injury and relieve back pain without strain or injury; activating primary muscle spindles stimulates alpha motoneurons for stretch reflex response in your trunk muscles.
Vibration plates’ unique muscle contraction pattern can also help with chronic injuries like rotator cuff tears. Rapid, intense muscle stimulation caused by vibration can break down and remodel scar tissue, leading to regeneration of tendon tissue with living cells which helps restore muscle function and performance. This process is made more effective through G-force, frequency and enhanced circulation provided by vibration stimulation.
Utilizing a vibration plate to treat injuries and speed healing may help you sidestep surgery or pharmaceutical intervention, providing a natural alternative that doesn’t rely on opioids or other potentially hazardous pharmaceuticals. Before engaging in vibration-based workouts it is wise to consult your doctor first.
Vibrational therapy offers more benefits than those listed above; in particular, it can help alleviate arthritis pain by stimulating your body’s natural anti-inflammatory processes and muscle atrophy in legs and hips. Vibrational therapy may therefore prove invaluable for people suffering from these ailments as it enables a faster recovery from symptoms to continue enjoying life without restrictions or discomforts.
Increases Muscle Activation and Blood Flow
Vibration Plate Resistance Exercise allows your muscles to respond by contracting and relaxing quickly, helping build muscle mass as well as improving balance, posture and flexibility. This approach is especially beneficial for older adults at risk of muscle atrophy which could otherwise result in falls and serious injuries.
Vibration plates can help increase bone density. According to one study, women who used vibration machines had greater hip and femur mineral density than those who didn’t, due to mesenchymal stem cell activation caused by vibration plates; mesenchymal stem cells generate and promote bone growth; the vibration plate’s ability to deliver repeated short pulses of high-magnitude mechanical stimulation mimicking exercise without becoming too intense was believed to account for such bone growth.
Studies have consistently demonstrated the positive results of vibration therapy when applied during workouts, increasing both blood flow and oxygen to muscles during workouts and helping reduce muscle damage and soreness after sessions, speeding recovery time. Whole-body vibration has also been proven to accelerate growth while decreasing delayed onset muscular soreness.
There are various vibration therapy exercises, including strength training, core exercise and stretching. To gain maximum benefit from vibration therapy exercises it’s important to engage in various movements that target all major muscle groups at once.
Push-ups on a vibration platform offer an effective upper body workout. Just place your feet or knees on the platform with hands on the ground, lower until your elbows reach 90 degrees and raise back up again – either with or without resistance bands or weights to strengthen arms. Another effective upper body exercise is front raising: simply stand on a plate with hands at sides and lift yourself until your chest almost touches parallel with floor level.
Vibration exercises should be seen as low-impact and gentle on joints. Therefore, they offer an ideal option for people suffering from fragile joints or experiencing muscle loss and joint pain, such as those living with sarcopenia.
Stimulates the Immune and Lymphatic Systems
A primary function of our lymphatic system is to transport fluids and flush out waste products, toxins and excess debris from our tissues. However, with today’s increasingly sedentary lifestyles, our lymphatic systems may become congested due to lack of movement and exercise. Vibration therapy offers an efficient method of lymphatic drainage to expedite disposal of toxins more rapidly.
Regular exercise causes the muscles to contract and relax, forcing blood through our circulatory systems – including lymphatic systems – to supply nourishment to cells in our bodies. Vibration plates can further augment this muscle contraction process and lymph flow to increase circulation – this means incorporating vibration into fitness regimen can help lower high blood pressure over time.
Whole-body vibration exercises have been found to not only increase blood flow and decrease triglycerides levels, but they have also been found to boost immunity. A recent study demonstrated how vibration training influences microbiota communities within the gut which leads to enhanced immune responses and lower disease risks.
The lymphatic system is a network of vessels that carry lymphatic fluid, filled with white blood cells, throughout the body. When lymph nodes detect an invader substance or invading substance, they swell. An inactive and sedentary lifestyle can lead to stagnant lymph nodes which swell when their system detects something harmful entering it; vibration plate exercise stimulates lymphatic flow quickly disposing toxins more quickly while strengthening immune systems.
Search for a vibration plate with easily adjustable frequencies (the number of vibrations per second), such as 2hz. High frequencies may be too intense and cause pain for some individuals, while lower frequencies such as 2hz more closely mimic natural body movements without jarringly impacting them.
When standing on a vibration plate, the squeezing action of your skeletal muscles causes a stretch reflex which moves your lower body and back simultaneously in an act similar to deep stretching exercises. This enables lymphatic system movement more effectively while avoiding stagnant areas in lower legs caused by gravity and human anatomy.
Increases Bone Density
Vibration’s mechanical forces stimulate bone marrow to produce new bones cells and increase healthy bone density, benefitting those with osteoporosis as it prevents existing bones from degenerating. Additionally, vibration helps protect existing bones against further deterioration – another advantage.
Weight bearing exercise, adequate vitamin D intake, and a well-balanced diet are key elements to maintaining and increasing bone density. A vibratory plate can be an ideal complement to these measures for those unable or unwilling to participate in regular weight-bearing exercises.
Studies conducted over one year demonstrated that low-intensity whole body vibration (WBV) increased bone density in postmenopausal women. Researchers randomly assigned women to use either an LIV machine or inactive placebo plate for 10 minutes twice daily for two months; control group participants lost two percent of femoral neck bone mineral density while WBV treatment group members gained 2.17 percent, leading to significant differences. Quantitative computed tomography also demonstrated that WBV users experienced significant increases in both cortical bone thickness and thickness compared to their counterparts in control group participants.
Dr Rubin has discovered a method for activating progenitor cells (early descendants of stem cells) in bone marrow by subjecting them to low intensity vibration. When activated, mesenchymal stem cells commit themselves to becoming either bone or fat cells and when choosing bone they produce calcitonin hormone which assists with calcium metabolism and increases bone density.
Vibration platforms provide a versatile method of exercise, from traditional strength training and core exercises, stretching, or simply standing on it and experiencing its vibrations as part of mindfulness exercises. An optimal workout provides balance, flexibility and power-boosting benefits as well as bone, muscle and joint health advantages. Vibration therapy is also an ideal choice for individuals with injuries, health conditions or disabilities that limit their participation in traditional strength training or aerobic exercise programs. Vibration therapy acts as a lifeline to those unable to perform weight-bearing exercises; just make sure that you work with a trainer who will ensure you perform them safely and effectively.
