Vibration Plates: Do They Actually Help You Lose Weight?
If you follow the fitness side of TikTok, you’ve probably seen videos of influencers touting the benefits of vibration plates. While this may look like another new social media trendsThe concept of vibration-based exercise dates back decades.
In the early to mid-20th century, vibrating belt machines were promoted as a weight loss method. In the years since, researchers continue learning this potential benefits vibration exercises.
Today, vibration plates are gaining popularity as an alternative to traditional exercise, with proponents claiming they offer many health benefits. But do vibrating plates really work? Let’s look at the facts.
What is a vibrating plate?
A vibrating plate is a piece of exercise equipment that shakes rapidly when you stand on it. By using a vibration plate, you are performing a whole body vibration exercise where your muscles are forced to contract and relax quickly.
“The purpose of a vibration plate is to produce rapid vibrations that cause the body’s muscles to contract and relax several times per second,” says PhD. Leah Werebesa physical therapist and assistant professor at Touro University College of Health Sciences. “At higher frequencies, this is similar to the spontaneous contractions that occur during exercise.”
“Every time the machine moves, this stimulates subconscious muscle activation, which means your muscles are activated much more than they would be on a stable surface,” says personal trainer Laura Wilson. lifelong fisherman and Director of Training and Curriculum power stripa company that manufactures vibration fitness machines.
There are several ways to use a vibrating plate, the most common is by standing on a rectangular platform. However, you can also perform squats or push-ups on it.
Wilson said the vibrating plates can move in multiple directions: up and down, side to side, front and back. Harmonic vibrations move 25 to 50 times per second, activating the corresponding muscles.
Are there any practical benefits to using vibrating plates?
Yes, there are health benefits to using vibration plates. According to Werebes, some of these benefits may include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage, and weight loss when combined with a healthy diet and regular exercise possibility.”
However, experts agree that vibration plates provide the greatest benefits as part of an overall health and wellness plan. In other words, you should not expect lose weight Or build muscle strength just by standing on a vibration plate—even if social media makes it seem that way. Instead, experts recommend supplementing vibrational exercises with other healthy habits, including a balanced diet and aerobic exercise strength training.
“Vibration plates are not a magic bullet or a replacement for traditional exercise,” warns personal trainer and director Michael Betts. training fitness. “The benefits are limited and work best when combined with other forms of training.”
Still, research shows that using vibration plates can have a positive impact on your health. For example, a Study in 2021 studied whether whole-body vibration training could improve muscle strength in older adults, concluding that it “may be an alternative exercise method to enhance the effects of strengthening exercises.”
Likewise, a Study in 2007 studied the effects of whole-body vibration training in men over the age of 60 and found that it “has the potential to prevent or reverse the age-related loss of skeletal muscle mass known as sarcopenia.”
Other research suggests vibration-based exercise may help Improve bone density, Reduce inflammation, Relieve chronic low back pain etc.
Are vibrating plates risky?
Vibration plates are generally safe for most people. However, like any other type of exercise, they come with some potential risks, including “exacerbation of existing conditions, temporary dizziness and joint stress if used incorrectly,” says Bates.
There are also certain groups of people who should avoid vibrating plates altogether. “Vibration plates should not be used by people with heart or circulatory disease (such as deep vein thrombosis (DVT) or a pacemaker), pregnant women, people who have just had surgery, and people with severe osteoporosis,” Verebes says .
“People with pre-existing conditions such as herniated discs, joint problems, or acute inflammation may experience more severe symptoms when using vibration plates,” she adds. “Vibrations may also be disturbing to people with inner ear problems or balance abnormalities.”
“Overuse or high levels of vibration can strain ligaments, muscles or joints,” Werebos noted.
Even if you don’t have one of these conditions, it’s still a good idea to talk to your doctor before using a vibration plate.
It is also worth mentioning that a Learning in 2015 A link was found between regular exposure to whole-body vibration and a higher risk of low back pain and sciatica. However, participants in the study were frequently exposed to vibration at work, so the results may not apply to vibration plate users.
How long and how often should vibrating plates be used?
If you’re new to whole body vibration training, it’s important to start slow.
“To acclimate the body to vibration, beginners should start with five to 10 minutes of low intensity,” says Verebes. “Moderation is key, as overuse can lead to fatigue or injury.”
As a beginner, it’s best to limit yourself to two to three times a week, Bates says. Over time, you can work toward longer, more frequent sessions. “As your body adapts, you can increase the 15-20 minute sessions to 3-4 times per week,” he says. “Never exceed 30 minutes, as this can lead to fatigue and joint stress.”
For proper recovery, Betts also recommends at least 24 hours between vibration plate sessions. “Listen to your body and adjust accordingly,” he advises. “The quality of the movement is more important than the duration.”
Exercises You Can Do on a Vibration Plate
To use the vibrating plate, you simply stand still and bend your knees slightly. You can also perform other exercises while using the machine, such as squats or push-ups.
“Incorporating movements like squats, lunges, planks, push-ups and core exercises can increase results by engaging more muscle groups and increasing calorie burn,” says Verebes.
If you’re up for a challenge, try three of Wilson’s recommended vibration plate exercises:
push-up
“Push-ups work your chest and shoulders, and doing them on a vibration plate activates more muscle fibers per second than doing them on the floor,” says Wilson.
To perform push-ups on a vibration plate, follow these steps:
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Place your palms flat on the platform and extend your legs behind you into a high plank position.
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Slowly lower into push-up position. Your chest should be close to touching the platform.
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Perform three sets of 10 reps, resting 30 seconds between each set.
high plank
You can also use a vibration plate to perform high planks, which are “great for your core and upper body strength,” says Wilson. Here’s how:
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Place your palms flat on the platform and extend your legs behind you into a high plank position.
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Hold for 30 seconds. Perform three sets, resting 15 seconds between each set.
triceps extension
“This exercise works the back of your arms and shoulders,” says Wilson. “You will experience more muscle activation when exercising on a vibrating flat machine.” Here’s how:
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Sit on the edge of the platform.
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Place your palms on the platform (just outside your hips). Place your feet flat on the ground and bend your knees at a 90-degree angle.
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Move forward until you are hovering in front of the platform, supported only by your arms and legs.
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Lower your hips toward the floor by bending your elbows, stopping when your elbows reach 90 degrees or when you can’t lower your hips any further.
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Push your palms forward and return to the starting position.
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Perform three sets of 10 reps, resting 30 seconds between each set.
Do vibrating plates work if you just stand on them?
You don’t need to exercise when using a vibrating plate, but experts say moving your body (rather than standing still) will help you get more out of the machine.
“Active movement while using a plank maximizes its benefits, and even just standing on the plank can support circulation and balance,” says Verebes.
Bates agrees, adding: “Standing still on a vibration plate can provide some stimulation through muscle contraction, but adding movement increases the benefits. The static position can help with circulation and muscle activation, but dynamic exercise allows you to strengthen Strength, improved balance and overall fitness. “
If you’ve never used a vibration plate before, you can start by standing or squatting on the machine. As you become more comfortable, you can incorporate different exercises and poses. You can also alternate between stillness and exercise, Bates suggests.
“Combine the two approaches—use static holds to build comfort and awareness, then move for optimal results,” he says. “Whether you’re moving or holding position, form and progression are key.”
bottom line
Just by scrolling through social media, you might think that vibration plates are a simple, low-commitment way to transform your body. While vibration plates do offer some compelling benefits, they are not a shortcut 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’s also a good idea to talk to your doctor before starting to use a vibration plate, especially if you have blood clots, joint problems, or other health issues.
