Do Vibration Plates Really Work? We Asked Personal Trainers What They Think

Remember if vibration belt cars were all the rage in the middle of the 20th century? They were promoted as a slimming means that will make you thin. Move quickly for decades and now vibration plates are a new fitness trend. Some claim that they are an excellent alternative workout that can provide several health benefits. Meanwhile researchers Continue to study this Potential benefits vibration training.

All claims covering vibration plates, we set out to learn more about vibration tiles with personal trainers and other fitness professionals and if the hype is real.

What is a vibration plate?

The vibration plate is a workout machine rapidly shaken when they stop. Using a vibration plate, you are engaged in a whole vibration exercise that your muscles have to have a contract and quick rest.

“The purpose of the vibration plates is Create vibration quickly That’s why Body muscles to contract and relax Several times per second, “he says Dr. Leah VerbiesPhysical therapist and associate professor at the School of Medical Sciences of Touro. “In a larger frequency, it looks like spontaneous cramps during training.”

“It stimulates the subconscious muscle activation whenever the machine is moving Your muscles are more active would be on a stable surface, “says Laura Wilson, a personal trainer Fishermen in life time and Director of Training and Training Program Pota company that produces vibrating exercise machines.

There are several ways to use the most common vibration plate that stands on the rectangular platform. However, squats or you can push them.

Wilson says the vibration plates can move in more than one direction: up and down, side by side and backwards. Harmonic vibrations increased 25 to 50 times per second, activate the relevant muscles.

Do you have genuine benefits to use vibration plates?

Yes, There are health benefits to use vibration plates. According to Verebes, preferences may include “Improved muscle tone and strengthen, Better circulation, Higher bone density, Improved flexibility and balance, lymph drain and Weight loss probability when combined with a healthy diet and regular exercise. “

However, experts agree that the vibration plates offer the most benefits When used as part of a general health and health plan. In other words, You shouldn’t wait lose weight or enhance muscle strength By standing on only one vibration plate – Although social media appears. Instead, experts offer to add vibration exercises with other healthy habits, including a balanced diet and aerobics Power education.

“Vibration tiles are not a substitute for a magical bullet or traditional exercise,” said Michael Betts, personal trainers and director Transitness. “The benefits are humble and work best when combined with other forms of training“

Again, the research shows that the use of vibration plates can have a positive impact on your health. For example, one 2021 Education Whole body looked at vibration training can improve muscle strength in older adultsThis can be an alternative exercise method to increase the effects of strengthening. “

Similarly, a 2007 Education In men in men aged 60 examined the impact of the entire body vibrating training and there is potential to prevent it or Reverse related to age loss Skeletal muscle massCalled Sarcopolinia. “

Other studies show that vibration-based exercises can help Improve bone mass density, reduce inflammation, Lighten chronic low back pain and more.

Does vibration number have risks?

There are vibration plates for most Generally safe. But as any other type of exercise, they come with There are few potential risksincluding “Tricking the current conditions, temporary dizziness and joint stress If the error is used, “according to the Bettes.

There are some groups that should not use vibration plates. “Vibration plates should not be used by anyone with heart or blood circulation disorderFor example, like deep vein thrombosis (DVT) or PaceMaker; Pregnant women; people who simply operate; People with severe osteoporosis and says “Verebes.

“People Pre-existing disordersHerniated disks can worsen symptoms while using vibrating tiles, including joint issues or acute inflammation, “he said. Internal ear problems or balance abnormalities“

Verebes “Excessive use or high intensity shows vibrations Can filter ligaments, muscles or joints“

Although not one of these conditions, it is still a good idea Talk to your doctorR before entering the vibrating plate.

Also, this is a 2015 Education The connection between the regular exposure to all body vibration and discovered a connection with a higher risk of back pain and a higher risk. However, the participants of this study were regularly vibrated, so the results may not be applied to vibration numbered users.

How much and often should you use from a vibration plate?

It is important if you are new to all body vibration education Start slowly.

“Beginners are needed to allow the body to adapt to the vibration Start intensity with 5 to 10 minutes“He says he says Verebes.” Moderation is basic because excessive use can cause fatigue or injury. “

As a start, it is good to limit yourself to two to three sessions per week, Betts says. You can work more often against sessions over time. “You can do as your body adapts 3-4 times a week has increased 15-20 minute sessions“he says.”Never pass over 30 minutesThis can cause fatigue and joint stress. “

For proper recovery, Betts also recommends releasing at least 24 hours between vibrating plates. “Listen to your body and adjust accordingly,” he said. “It is more than the quality of the action.”

The exercise you can do on a vibrating plate

To use the vibration plate, you can just stand on the spot with a little bent knees. You can also deal with other exercises – like squats or push-ups when using the car.

“Squats, lungs, planks, push-ups and increases the results in attracting muscle groups as basic exercises, and increase the results that result in burning calories,” says Verebes.

If you match the call, there are three vibration plate exercises as recommended by Wilson here:

Push-up

“Push-ups run your chest and shoulders and activate more muscle fibs in one-second second in one-second second in seconds to make them over a vibration plate,” says Wilson.

Follow these steps to give a boost on a vibrating plate:

1. Log into a high plank position by putting your Palms flat on the platform and stretch your feet by stretching your feet.
2. Slowly to a push position. The chest should be close to touching the platform.
3. Execute three sets of 10 sets, taking 30 seconds of rest between each set.

Occupies a high plank

You can also use a vibrating plate to conduct a high wooden holding of Wilson’s “core and upper body strength”. Here’s how:

1. Log into a high plank position by putting your Palms flat on the platform and stretch your feet by stretching your feet.
2. Hold for 30 seconds. Make three sets by resting for 15 seconds between each set.

Tricep drop

“This exercise works on the back of the arm, as well as his shoulder,” Wilson says. “You will encounter more muscle activation while making a vibration numbered machine.” Here’s how:

1. Sit on the edge of the platform.
2. Place your palms on the platform (outside the hips). Keep your knees flat with the feet with twisted in an angle of 90 degrees.
3. Till you walk in front of the platform, just move forward to your arms and feet.
4. Place your hips on the ground when your elbows reach your elbows, when your elbows reach 90 degrees or to lower your waist.
5. Push with palm and go back to the starting position.
6. Execute three sets of 10 sets, taking 30 seconds of rest between each set.

Vibration plates are you just standing on them?

Doesn’t have to do training When using the vibration plate, But experts move your body – Instead of standing, it will help you get more than a car.

“When using the plate, it increases his benefits to actively, although it simply can support the turnover and balance,” he says.

Betts are connected to add: “A vibrating plate, which stands on a vibrating plate, can help in the turnover and muscle activation, but dynamic exercises will give you strength gain, balance development and general training effects.”

If you have not used any vibration plate before, you can start on the spot or squat when you are in the car. If you are more comfortable, you can combine different exercises and tasks. Or still offers betts, to stand and train.

“Connect both approaches – Use static handles Create comfort and consciousness, Then move for optimal results“he says.” The form and progression is the basis regardless of whether you move or position. “

Bottom line

Simply scroll on social media, you can get the idea of ​​a way that is an easy, low-obligation to change your body of vibration tiles. The truth of vibrating plates suggests some mandatory benefits, They are not a shortcut for fitness.

Specialists also recommend your vibration number to get the best results After a healthy diet and to participate in the other The forms of exercise. This is also a good idea Talk to your doctor If you start using a vibration plate – especially if you have blood clots, joint problems or other health.