Are vibration plates worth the hype? Viral fitness trend explained

By now, you’ve probably seen these interested boards flooding your social media timelines. While this may seem like another novelty Social media trendThe concept of vibration-based exercise goes back decades. During the early to mid 20th century, vibration belt machines were promoted as a means of losing weight. In the years that followed, researchers have Keep studying the Potential benefits Of vibration practice.

Today, vibration plates have gained popularity as an alternative to traditional workouts, with proponents claiming that they offer a number of 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 vibrates quickly when you stand on it. By using a vibration plate, you are engaging in a full-body vibration exercise, where your muscles are forced to contract and relax quickly.

“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. doctor. Leahphysical therapist and assistant professor at Touro University College of Health Sciences. “With much greater frequency, this is similar to the spontaneous contractions that occur during exercise.”

“This stimulates subconscious muscle activation every time the machine moves, which means your muscles activate much more than they would on a stable surface,” says Laura Wilson, a personal trainer at Your Muscles. Life time hunters Director of Training and Curriculum at Power panela company that produces vibration exercise machines.

There are several ways to use a vibration plate, the most common being that it stands on a rectangular platform. However, you can also perform squats or push-ups on it.

Wilson says vibration plates can move in multiple directions: up and down, side to side and side to back. Harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles.

Are there actual benefits to using vibration plates?

Yes, there are health benefits to using vibration plates. According to Verebes, some benefits may include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage, and the potential for weight loss when paired with a healthy diet and regular exercise.”

However, experts agree that vibration plates offer the greatest benefits when used as part of an overall health and wellness plan. In other words, you shouldn’t expect it Weight loss Or increase muscle strength simply 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, aerobics, and Strength training.

“Vibration plates are not a magic bullet or replacement for traditional exercise,” warns Michael Bates, a personal trainer and trainer at TrainFitness. “The benefits are modest and work best when combined with other forms of training.”

However, research suggests that using vibration plates can have positive effects on your health. For example, one 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it “may be an alternative exercise method to enhance the strengthening effect of exercise.”

Likewise, A 2007 study investigated 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 age-related loss in skeletal muscle mass, referred to as sarcopenia.”

Other research suggests that vibration-based exercise may help Improve bone mass densityand Reduce inflammationand Relieve chronic low back pain And more.

Are there any vibration plate risks?

For most, vibration plates are generally safe. However, like any other type of exercise, they come with some potential risks, including “worsening of existing conditions, temporary dizziness and joint stress if used incorrectly,” according to Betts.

There are also certain groups of people who should avoid using vibration plates altogether. “Vibration plates should not be used by anyone with heart or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people with osteoporosis,” Veribes says. “.

“People with pre-existing disorders, including herniated discs, joint problems, or severe inflammation, may experience worsening symptoms when using vibration plates,” she adds. “The vibrations may be concerning for people with inner ear problems or balance abnormalities.”

“Excessive use or high-intensity vibrations may strain ligaments, muscles, or joints,” Verebes points out.

Even if you don’t have one of these conditions, it’s still a good idea to talk to your doctor before getting a vibration plate.

It should also be noted that A 2015 study Discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, participants in this study were regularly exposed to vibration as part of their jobs, and thus the results may not apply to users of vibration plates.

How long and often should you use a vibration plate?

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

“To allow the body to adapt to the vibrations, beginners should start with 5-10 minutes at low intensity,” says Verebes. “Moderation is key, as excessive use may lead to fatigue or injury.”

As beginners, it is best to limit yourself to two to three sessions per week. Over time, you can work toward longer and more frequent sessions. “As your body adapts, you can increase sessions of 15-20 minutes up to 3-4 times per week,” he says. “Do not exceed more than 30 minutes, as this can cause fatigue and joint stress.”

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

Exercises you can do on a vibration plate

To use the vibration plate, you simply stand in place with your knees slightly bent. You can also engage in other exercises—such as squats or push-ups—while using the machine.

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

If you’re up for the challenge, here are three vibration plate exercises to try, as recommended by Wilson:

Payments

“Push-ups work your chest and shoulders—and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor,” says Wilson.

To perform thrusting on the vibration plate, follow these steps:

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

2. Lower the pressure position slowly. Your chest should come close to touching the platform.

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

High board that holds

You can also use a vibration plate to perform high plank holds, which is “great for your core and upper body strength,” says Wilson. Here’s how:

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

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

Tribe dips

“This exercise works the back of the arm as well as the shoulder,” says Wilson. “You will experience more muscle activation when doing it on a vibration plate machine.” Here’s how:

1. Sit on the edge of the platform.

2. Place your palms on the platform (outside your hips). Keep your feet flat on the floor with your knees bent at a 90-degree angle.

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

4. Lower your hips toward the floor by bending at the elbows, stopping when your elbows reach 90 degrees or when you can no longer lower your hips.

5. Push through your palms and return to 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 perform exercises while using a vibration plate, but experts say moving your body — rather than standing — will help you get more out of the machine.

“Moving actively while using the board increases its benefits, although simply standing on it can support circulation and balance,” says Verebes.

Betts agrees, adding: “Standing on a vibration plate provides some stimulation through muscle contractions, but adding movement increases the training effects.”

If you haven’t used a vibration plate before, you can start by standing still or squatting while on the machine. As you become more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and aerobics, suggests Betts.

“Combine both approaches—use established factors to build comfort and awareness, and then move on to get optimal results,” he says. “Form and progression are key regardless of whether you are moving or holding positions.”

Bottom line

Just scroll through social media, and you might get the idea that vibration plates are an easy, low-commitment way to transform your body. Although it’s true that vibration plates provide 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 you start using a vibration plate — especially if you have blood clots, joint problems, or other health conditions.