Are Vibration Plates Worth the Hype? The Viral Fitness Trend Explained | Global News Avenue

By now, you’ve probably seen these shaker boards flooding your social media timeline. Although this seems to be another new social media trendsthe concept of vibration-based exercises dates back decades. In the early to mid-20th century, vibrating belt machines were promoted as a way to lose weight. In the years since, researchers have continue learning this potential benefits Vibratory motion.

Today, vibration plates have become an alternative to traditional exercise, with proponents claiming they provide numerous health benefits. But do vibration plates actually work? Let’s look at the facts.

What is a vibration plate?

A vibration plate is an exercise machine that shakes rapidly when you stand on it. By using vibration plates, you can perform whole-body vibration exercises in which your muscles are forced to contract and relax quickly.

“The purpose of a vibration plate is to create rapid vibrations that cause your body’s muscles to contract and relax several times per second.” Dr. Leah’s wordsPhysiotherapist and Assistant Professor at the Faculty of Health Sciences, University of Touro. “At higher frequencies, this is similar to the spontaneous contractions that occur during exercise.”

“This stimulates subconscious muscle activation every time the machine moves, meaning your muscles activate far more than they would on a stable surface.” lifelong fisherman and Director of Training and Curriculum power boarda company that makes vibration exercise machines.

There are several ways to use the vibration plate, the most common is to stand on its 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 and front and back. Harmonic vibrations move between 25 and 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 Verebes, some of the advantages may include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage, and the possibility of weight loss when paired with a healthy diet and regular exercise.” .

However, experts believe that vibration plates offer the greatest benefits when used as part of an overall health and wellness plan. In other words, you should not expect lose weight Or improve muscle strength just by standing on a vibration plate—even if social media makes it seem that way. Instead, experts recommend supplementing with other healthy habits, including a balanced diet and aerobic exercise and strength training.

Personal trainer and director Michael Betts warns, “Vibration plates are not a magic bullet for, or a replacement for, traditional exercises.” The train is considerate. “The benefits are modest and most effective when used in conjunction with other forms of training.”

Still, research shows that using vibration plates may have a positive impact on your health. For example, a 2021 Research Looking at whether whole body vibration training can improve muscle strength in older adults, it was concluded that “it may be an alternative exercise method to enhance the effectiveness of exercise.”

same, 2007 study studied the effects of whole-body vibration training in men over the age of 60 and found that it had the ability 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 mass density,,,, Reduce inflammation,,,, Relieve chronic low back pain There is more.

Are there vibration plate risks?

Vibration plates are generally safe for most. However, like any other type of exercise, they come with some potential risks, including “aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly.”

There are also certain people who should avoid vibrating plates altogether. “Vibration plates should not be used by anyone 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 said. “

“Patients with medical conditions, including herniated discs, joint disease, or acute inflammation, may experience worsening symptoms when using vibration plates,” she added. “Vibrations may also be felt by people with inner ear problems or balance abnormalities. “

“Overuse or high levels of vibration can cause damage to 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 going on a vibration plate.

It is also worth mentioning that 2015 study A link was found between regular exposure to whole-body vibration and the risk of lower back pain and sciatica. However, participants in the study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users.

How long should you use a vibration plate?

If you’re new to whole body vibration training, it’s important to start slowly.

“To acclimate the body to the vibration, beginners should start at low intensity for 5-10 minutes,” says Verebes. “Moderateness is key, as overuse can lead to fatigue or injury.”

As a beginner, it’s best to limit yourself to two to three classes per week, Bates says. Over time, you can have longer and more frequent meetings. “As your body adapts, you can add 15- to 20-minute sessions three to four times a week,” he says. “Never go beyond 30 minutes, as this can lead to fatigue and joint stress.”

For proper recovery, Bate also recommends leaving at least 24 hours between vibration plate sessions. “Listen to your body and adjust accordingly,” he advises. “Quality of exercise is more important than duration.”

Exercises You Can Do on a Vibration Plate

To use the vibration plate, you simply hold your bent knees slightly in place. You can also perform other exercises (such as squats or push-ups) while using the machine.

“Incorporate accessory exercises like squats, lunges, planks, push-ups, and core exercises to enhance results by engaging more muscle groups and increasing calorie burn,” says Verebes.

If you’re up for a challenge, follow Wilson’s recommendations for three vibration plate exercises:

push-up

“Push-ups work the chest and shoulders — and push-ups performed on a vibration plate activate more muscle fibers per second than performed on the floor,” says Wilson.

To perform push-ups on a vibration plate, follow these steps:

1. Get into a high plank position by placing your palms flat on the platform and extending your legs behind you.

2. Slowly lower to push-up position. Your chest should be close to touching the platform.

3. Perform three sets of 10 reps, taking 30 seconds of rest between each set.

high plank hold

You can also use vibration plates to do high planks, which are “great for your core and upper body strength,” Wilson says. The following is:

1. Get into a high plank position by placing your palms flat on the platform and extending your legs behind you.

2. Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set.

triceps tilt

“This exercise works the backs of the arms as well as the shoulders,” says Wilson. “You’ll experience more muscle activation when performed on the vibration plate machine.” Here it is:

1. Sit on the edge of the platform.

2. 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.

3. Pedal forward until you’re hovering in front of the platform, supported only by your arms and legs.

4. Bend by bending your elbows, and when your elbows reach 90 degrees or you can’t lower your hips any further, bring your hips toward the floor.

5. Push your palms away and return to the starting position.

6. Perform three sets of 10 reps, taking 30 seconds of rest between each set.

Do vibration plates work if you just stand on them?

You don’t need to practice while using a vibration plate, but experts say that your body (rather than standing still) can help you get out of the machine.

“Even though just standing on it supports circulation and balance, actively moving while using the board maximizes its benefits,” says Verebes.

Bates agrees, adding: “Standing on a vibration plate provides some stimulation through muscle contraction, but adding movement will increase the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will provide you with improvements in strength, Balance improvement and overall improvement and overall training effect.”

If you’ve never used a vibration plate before, you can stand or squat while you’re on the machine. As you become more comfortable, you can incorporate different exercises and positions. Or you could alternate between standing and exercising, Bates suggests.

“Combine both approaches—use a static hold to build comfort and awareness, then move for best results,” he says. “Whether you’re moving or holding a position, form and progression are key.”

bottom line

Simply scrolling through social media, you might think of vibration plates as a simple, low-profile 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 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 conditions.