If you're on the fitness side of TikTok, you may have seen videos of influencers touting the benefits of vibration plates. Although this may seem like another new one trending on social networksthe concept of vibration-based exercise dates back several decades.
During the early to mid 20th century, vibrating belt machines were promoted as a way to lose weight. And in the years since, researchers have done just that keep learning on potential benefits on a vibration drill.
Today, vibration plates have gained popularity as an alternative to traditional workouts, with proponents claiming they offer a number of health benefits. But do vibration plates really work? Let's look at the facts.
What is a vibration plate?
A vibration plate is an exercise machine that vibrates rapidly when you stand on it. By using a vibration plate, you engage in a full-body vibration exercise where your muscles are forced to rapidly contract and relax.
“The purpose of vibration plates is to generate rapid vibrations that cause the muscles in your body to contract and relax several times per second,” he says. Dr. Leah Verebesphysical therapist and assistant professor in the School of Health Sciences at Touro University. “At a much higher frequency, this resembles the spontaneous contractions that occur during exercise.
“This stimulates subconscious muscle activation every time the machine moves, meaning your muscles are activated much more than they would be on a stable surface,” says Laura Wilson, personal trainer at Lifetime Fishermen and Director of Training and Curriculum at Power platea company that manufactures vibrating exercise machines.
There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it.
Wilson says the vibration plates can move in multiple directions: up and down, side to side and front to back. Harmonic vibrations range from 25 to 50 times per second, activating the corresponding muscles.
Are there any real benefits to using vibration plates?
Yes, there are health benefits to using vibration plates. According to Verebes, some of the benefits may include “improved muscle tone and strength, better circulation, greater bone density, improved flexibility and balance, lymphatic drainage, and the ability to lose weight when combined with a healthy diet and regular exercise.”
However, experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan. In other words, you should not expect lose weight or increase muscle strength just by standing on a vibration plate – even if social media makes it seem that way. Instead, experts suggest supplementing vibration exercise 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 Michael Betts, personal trainer and director of TRAINFITNESS. “The benefits are modest and work best when combined with other forms of training.
However, research shows that using vibration plates can have positive effects on your health. For example, one 2021 study investigated whether whole-body vibration training can improve muscle strength in older adults, concluding that it “may be an alternative exercise method to enhance the effect of strengthening exercise.”
Similarly, a A 2007 study investigated the effects of whole-body vibration training in men over 60 and found it had “the potential to prevent or reverse the age-related loss of skeletal muscle mass known as sarcopenia.”
Other research suggests that vibration-based exercise can help improving bone density, reducing inflammation, relief of chronic lower back pain and more.
Are there any risks of vibration plates?
For most, vibration plates are generally safe. However, like any other type of exercise, they come with several potential risks, including “exacerbation of existing conditions, temporary dizziness and joint stress if used improperly,” according to Betts.
There are also certain groups of people who should avoid using vibration plates altogether. “Vibrating plates should not be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis,” says Verebes.
“People with pre-existing disorders, including herniated discs, joint problems or acute inflammation, may experience worsening symptoms when using vibration plates,” she adds. “The vibrations can also be disturbing for people who have inner ear problems or balance abnormalities.
Verebes points out that “overuse or high-intensity vibration can strain ligaments, muscles or joints.”
Even if you don't have one of these conditions, it's still a good idea to talk to your doctor before getting on a vibration plate.
It is also worth mentioning that a A 2015 study found a link between regular exposure to whole-body vibration and a higher risk of low back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users.
How long and how often should you use a vibration plate?
If you are new to whole body vibration training, it is important to start slowly.
“To allow the body to adapt to the vibrations, beginners should start with 5-10 minutes at a 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 sessions per week, Betts says. Over time, you can work on longer and more frequent sessions. “As your body adjusts, you can increase the sessions from 15-20 minutes to 3-4 times a week,” he says. “Never spend more than 30 minutes, as this can cause fatigue and stress on the joints.
For proper recovery, Betts also recommends leaving 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 a vibration plate, you can simply stand in place with your knees slightly bent. You can also engage in other exercises — like squats or push-ups — while using the machine.
“Incorporating exercises like squats, jumps, planks, push-ups, and core training improves results by engaging more muscle groups and boosting calorie burn,” Verebes says.
If you're up for the challenge, here are three vibration plate exercises to try, as recommended by Wilson:
Push-ups
“Push-ups work your chest and shoulders—and doing a vibration plate activates a lot 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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Get into a high plank position by placing your palms flat on the platform and extending your legs long behind you.
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Slowly lower yourself into a push-up position. The chest should be close to touching the platform.
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Do three sets of 10 repetitions, resting 30 seconds between each set.
High plank holds
You can also use a vibration plate to perform a high plank hold, which is “great for core and upper body strength,” says Wilson. Here's how:
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Get into a high plank position by placing your palms flat on the platform and extending your legs long behind you.
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Hold for 30 seconds. Do three sets, resting 15 seconds between each set.
Triceps bracing
“This exercise works the back of the arm as well as the shoulder,” says Wilson. “You'll experience a lot more muscle activation when you do it on a vibration plate 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). Keep your feet flat on the ground with your knees bent 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 ground 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 through your palms and return to the starting position.
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Do three sets of 10 repetitions, resting 30 seconds between each set.
Do vibration plates work if you just stand on them?
You don't need to do any exercises while using a vibration plate, but experts say that moving your body — rather than standing still — will help you get more out of the machine.
“Active movement while using the board maximizes its benefits, although simply standing on it can support circulation and balance,” Verebes says.
Betts agrees, adding, “Standing still on a vibration plate provides some stimulus through muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you increased strength, improved balance and overall training effects.”
If you have never used a vibration plate before, you can start by standing still or squatting while on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts.
“Combine both approaches—use static holds to build comfort and awareness, then move for optimal results,” he says. “Form and progression are key whether you're moving or holding positions.”
Ultimately
By simply browsing social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it's true that vibration plates offer some compelling benefits, they're 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 you start using a vibration plate – especially if you've had blood clots, joint problems or other health conditions.