Whole-body vibration training uses vibrating platforms to stimulate muscle contractions and enhance balance, as well as possibly helping with weight loss, but more research must be conducted.
One study demonstrated that postmenopausal women who performed planks and bodyweight squats on a vibration plate experienced lower fall risks than their control group counterparts; however, before adding such exercises into your routine it’s wise to consult a healthcare provider first.
Increased Circulation
Vibration plates make several claims about increasing circulation, such as helping prevent or reduce bone loss, improve balance and build muscle strength. Studies such as those published by Menopause Review in 2015 and by Journal of Manipulative and Physiological Therapeutics in 2020 back this claim; however, most medical experts tell CR that more rigorous clinical trials have yet to establish this benefit.
There have been few studies conducted, and none show evidence that vibration plate training burns more calories or strengthens muscles than traditional aerobic or strength training exercises. It may, however, increase flexibility and blood circulation as well as decrease back pain, stiffness, and stress levels.
Vibration plates claim to retrain proprioceptors in your joints and muscles to enable better body awareness; these proprioceptors allow you to sense where you body is in space and how it moves in response to vibration, providing relief from lower back pain as well as improved posture and stability.
Vibration plates may help boost metabolism, leading to weight loss. Unfortunately, however, their benefits tend to be temporary; many studies assessing vibration plate training have been conducted on people exercising twice or three times weekly for six weeks or six months on these plates.
There is some evidence that vibration plate workouts may help reduce thigh fat and hip size, although this doesn’t seem to happen if exercising alone on a vibration plate. A healthy diet remains key when it comes to losing weight successfully.
Studies suggest that vibration plate training could improve cognitive function for both young and older adults; however, further investigation will need to be completed on this matter in order to ascertain whether it works equally for everyone.
Under the supervision of a health care professional, vibration plates are typically safe to use. However, it may not be recommended if you are pregnant, nursing or have medical devices like pacemakers implanted – although some manufacturers of vibration plates provide warnings on their websites that people with these conditions should avoid the machines.
Increased Muscle Tone
Vibration plates’ jiggling action has numerous beneficial effects, from stimulating muscles and increasing muscle tone to improving circulation and joint flexibility. Their jiggling motion also enhances joint flexibility while helping you burn more calories during workouts – among many other reasons people use these devices.
Some early studies indicate that vibration plate training could improve muscle strength, metabolism and blood pressure levels – though these results remain preliminary and it should be remembered that weight loss and other health benefits from vibration plate use will only take place with proper diet and regular physical activity.
Vibration plate trainers boast that their jiggling surface activates hundreds of muscles (even ones you wouldn’t reach with regular Pilates or yoga classes), helping you build up more muscle mass. Vibrations also promote lymphatic drainage and assist in recovery after workouts – but in truth these exercises might just strengthen muscles without increasing mass as much.
When starting whole-body vibration in your fitness regimen, it’s best to start out gradually. Starting out with short 10 minute sessions at low intensity setting may help your body adjust. Once adjusted, gradually increase both duration and intensity over time if tolerated by your body. If any concerns or medical conditions exist before using a vibration plate; they should generally be safe for most adults but shouldn’t be used by children or those suffering from specific medical issues like heart problems or pregnancy or those possessing pacemakers.
Vibration plate training may also help enhance balance and posture by stimulating the neuromuscular system to gain a better sense of where your body exists in space. One study revealed that middle-aged and older adults who regularly used vibration plates exhibited superior sit-to-stand movements than those who didn’t use the device.
Are you looking for an easy and efficient way to improve your balance and core? Planks on a vibration plate are an easy and efficient way to do just that. Start by positioning your hands slightly wider than your shoulders on the plate with elbows aligned, then bend elbows to lower body to plate engaging core muscles before pushing back up to starting position. Or try body weight squats by standing hip width apart on vibration plate then pushing down through heels into a squat position – both exercises will do wonders for balance and core development!
Reduced Pain
Vibration plates have quickly become an increasingly popular way of supplementing traditional workouts, but what exactly are their benefits and are they safe?
Jiggling plates claim to activate muscles that traditional workouts don’t reach, speed bone density growth and prevent osteoporosis, aid post-exercise recovery and even treat musculoskeletal issues like fibromyalgia – however many experts (including some rheumatologists) believe their claims are mostly hype and suggest that further rigorous clinical trials be performed to support them.
As using a vibration plate may differ from exercising on a floor, you might need to gradually get used to using one. Vibrating plates create instability that causes muscle contraction and relaxation while stimulating nerves through neuromuscular systems which promote balance and coordination. One study concluded that older adults who exercised on vibration platforms experienced improved sit-to-stand performance after eight weeks of training on them.
Vibration plate training also has numerous other advantages, including increasing circulation. Vibration plate exercises stimulate rapid muscle contractions which expand blood vessels, improving flexibility and speeding recovery after workouts. Furthermore, studies have also shown whole-body vibration therapy can alleviate pain associated with chronic backache, arthritis and fibromyalgia conditions.
Whole-body vibration can help alleviate muscle soreness after an intensive workout session and may help prevent delayed-onset muscle soreness (DOMS). Furthermore, whole-body vibration may help lower stress hormone cortisol levels for weight loss and healthy digestion.
Vibration plate training can be done anywhere – be it at the gym, home with an at-home device or standing on a vibrating surface – but before engaging in this type of workout it is wise to consult with your physician first if any health conditions make this riskier for you; such as recent injuries or surgeries, pregnancy/breastfeeding status or implanted medical devices like pacemakers.
If your doctor gives the green light for vibration plate therapy, begin by starting out slowly on the lowest intensity setting and gradually building your sessions up in length and intensity over time. If any discomfort or pain arises during therapy sessions, discontinue.
Increased Energy
Fitness fans who seek more muscle tone may have used vibration plates as part of their fitness regime. These machines use mechanical vibrations to activate muscles, improve balance, bone density and even brain health; commonly used with physical therapy to treat chronic pain conditions and as low-impact exercise options for stroke survivors recovering.
Vibration plates vibrate at 20-60 times per second, stimulating muscles to contract and relax repeatedly – this causes energy to be released as it burns calories during your workout session. As with any physical exercise regimen, vibration plates require careful monitoring of body signals for signs of discomfort or injury to avoid overdoing it and prevent injuries to yourself or others. When working out on one it’s essential that you listen to what your body tells you by stopping when it gets too intense; take regular rest breaks if they become overwhelming.
Vibration plates not only help build and tone muscles, but can also assist you in losing fat by encouraging your body to release more of its stored fatty cells as energy sources. They also increase blood flow which reduces inflammation while speeding recovery after your workouts.
However, to effectively lose weight with a vibration plate, a healthy diet and exercise routine are needed for maximum effectiveness. According to a 2019 study involving overweight individuals who participated in whole-body vibration training, though beneficial in terms of reducing body fat mass reduction; regular physical activity combined with calorie restriction was more successful at producing weight loss results than vibration alone.
Studies indicate that vibration training may help increase bone density; however, more research needs to be conducted. A 2015 review in Menopause Review and a 2020 study published in Journal of Manipulative and Physiological Therapeutics both suggest whole-body vibration might help recover lost bone mass; however, more stringent clinical trials must take place in order to verify these claims.
If you are considering adding whole-body vibration training to your exercise regime, first speak to your physician. He or she can evaluate any risk factors, such as bone strength and balance, any recent injuries or surgeries and whether any implanted medical devices, like pacemakers are present. Once cleared for vibration plate use, start small with each session until eventually building them up over time.
