Do vibration plates really work? We asked personal trainers what they thought

Remember during the mid -20th century when the vibrating belt machines were all anger? They were promoted as weight loss aids that would reduce you. Fast forward a decades later and now the vibration boards are the new fitness trend. Some argue that they are an excellent alternative method of exercise that can provide several health benefits. Meanwhile, researchers Continue to study the Potential benefits The vibration exercise.

With all the claims about the vibrate plates, we have tried to talk to personal trainers and other fitness professionals to find out more about vibration plates and if the excitement is real.

What is a vibrate plate?

Vibration plate is an exercise machine that Quickly shakes when you stand on it. By using a vibrate plate, you are involved in whole body vibration exercise, where the muscles are forced to contraches and relax quickly.

“The purpose of the vibrate plates is to generate fast vibration that cause yours The body's muscles to contraches and relax Several times a second, “he says Dr -Lea VerbisPhysiotherapist and Assistant Professor at the Faculty of Health Sciences at Turo University. “At a far greater frequency, this resembles spontaneous contractions that take place during exercise.”

“This stimulates the activation of the subconscious of the muscles every time the machine moves, which means Your muscles are activated much more Than they would be on a stable surface, “says Laura Wilson, a personal trainer of Fishermen for life and the Director of Training and Curriculum of Power platea company that produces vibrating machines for exercise.

There are several ways to use a vibration plate, the most common to stand on your rectangular platform. However, you can do squats or push -ups on it.

Wilson says vibrate plates can move in many directions: Up and down, One to the side And before returning. The harmonious vibrations range between 25 to 50 times a second, activating the appropriate muscles.

Are there any real benefits to using vibration boards?

Yes, There are health benefits to the use of vibration plates. According to Verebes, some of the advantages may include. “Improved muscle tone And strength, Better circulation, greater bone density, Improved flexibility and balance, lymphatic drainage And Opportunity for weight loss When paired with healthy eating and regular exercise. “

However, experts agree that vibration vibration offer the most benefits When used as part of the overall health and health plan. In other words, you should not expect weakens or increase muscle strength Only by standing the vibration plate – Even if social media is doing so. Instead, experts suggest complementing vibration exercises with other healthy habits, including a balanced diet and aerobic and Strength training.

“Vibration plates are not a magical bullet or a substitute for traditional exercise,” warns Michael Bets, a personal trainer and director of Trainfintness. “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 looked up if the whole body vibration training can improve muscle strength in older adultsconcluding that “it can be an alternative method of exercising to strengthen the effect of strengthening exercise”.

Similarly, a Study in 2007 examined the effects of whole body vibration training in men over 60 and revealed that there was “potential to prevent or In -age -related age Loss in Skeletal muscle masscalled sarcopenia. “

Other research suggests that vibration -based exercise can help Improving the density of the bone mass, Reduce inflammation, softened chronic back pain And more.

Are there any risks of vibration on the plate?

For most, vibration plates are generally safe. However, like any other type of exercise, they come with a A few potential risksincluding ”deterioration of existing conditions, Temporary dizziness And Stress on the joints If used improperly, ”Bets.

There are also certain groups of people who should avoid using vibration fully. “Vibration boards Should not use someone with heart or circulatory disorderssuch as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who had just had surgery; And people who have severe osteoporosis, “says Verebes.

“People with existing disordersincluding hernized discs, joint problems or acute inflammation, may experience deterioration of symptoms when using Problems with the inner ear or abnormalities of balance.

Verabes points out that “excessive use or vibration with high intensity can tighten ligaments, muscles or joints.

Even if you do not have one of these conditions, it is still a good idea to Talk to your docr before you climb the vibration.

Also worth noting that a Study for 2015 He has discovered a link between regular vibration of the whole body and a higher risk of lower back pain and sciatica. However, participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration users.

How long and often should you use vibration plate?

If you are new to whole body vibration training, it is important to Start slowly.

“To allow the body to adapt to vibration, beginners need Start with 5 to 10 minutes with low intensity“says Verebes.” Moderation is crucial because excessive use can lead to fatigue or injury. “

As a beginner, it is best to limit yourself to two to three sessions a week, says Bets. Over time, you can work towards longer and more frequent sessions. “As your body adapts, you can Increase 15 to 20-minute sessions up to 3 to 4 times a week“He says.”Never spend more than 30 minutesBecause it can cause fatigue and stress on the joints. “

For proper recovery, Betts also recommends leaving at least 24 hours between vibration sessions. “Listen to your body and adapt appropriately,” he advises. “The quality of the movement is important for more than the duration.”

Exercises you can do on a vibration plate

To use a vibration plate, you can simply stand in place with a little bent knees. You can also get involved in other exercises-like squats or push-ups-while using the machine.

“Running exercises such as squats, langs, boards, push -ups and basic exercises improve results by engaging more muscle groups and strengthening calorie burning,” Verabes said.

If you are in the challenge, here are three vibration exercises on the plate you need to try, as Wilson recommended:

Push -ups

“Forciles work breasts and shoulders-and making them on a vibration plate activates much more muscle fibers per second than if you did on the floor,” says Wilson.

To put pressure on the vibration plate, follow these steps:

1. Log into the position of a high plank by putting the palms flat on the platform and stretching the legs long behind you.
2. Show yourself in a position of pressure slowly. Chest should approach the platform touching.
3. Perform three sets of 10 repetitions, taking a 30 -second rest between each set.

High plank holds

You can also use a vibration plate to make a high plank, which is “great for the core and strength of the upper body,” says Wilson. Here's how:

1. Log into the position of a high plank by putting the palms flat on the platform and stretching the legs long behind you.
2. Hold 30 seconds. Perform three sets, taking a 15 -second rest between each set.

Triceps dip

“This exercise works the back of the hand as well as on the shoulder,” says Wilson. “You experience much more muscle activation when you do this on a plate vibration machine.” Here's how:

1. Sit on the edge of the platform.
2. Place your palms on the platform (just out of the hips). Keep your feet flat to the ground with knees bent at an angle of 90 degrees.
3. Shrink forward until you float in front of the platform, supported only by the hands and legs.
4. Lower your hips to the ground by bending the elbows, stopping when the elbows reach 90 degrees or when you cannot reduce your hips further.
5. Press through the palms and return to the starting position.
6. Perform three sets of 10 repetitions, taking a 30 -second rest between each set.

Do vibration boards work if you just stand on them?

You should not perform exercises While using a vibration plate, But experts say moving your body – Instead of standing still- it will help you exit more from the machine.

“Active movement while using the plate maximizes its benefits, though simply standing it can support circulation and balance,” says Verebes.

Bets agrees, adding: “Standing peacefully on the vibration plate provides a certain stimulus through muscle contractions, but adding movement increases the benefits. Static positions can help circulate and activate muscles, but dynamic exercises will benefit you, and enhancements.”

If you have never used a vibration plate before, you can start standing in place or squatting while on the machine. As you become more comfortable, you can include different exercises and positions. Or you can alternate between standing and exercise, suggesting betting.

“Combine both approaches – Use static brackets to build comfort and awareness, Then move on for optimal results“He says.” The form and progression are key whether you move or hold positions. “

Ultimately

Simply moving through social media, you can get the idea that vibral plates are easy, low commitments to transform your body. Although it is true that vibrate plates offer some attractive benefits, They are not a shortcut of fitness.

Experts recommend to get the best vibration training results After a healthy diet and participation in others Forms of exercise. It's also a good idea to Talk to your doctor Before you start using a vibration plate – especially if you have had blood clots, joint problems or other health conditions.