Do vibration plates deserve over? The explained trend of viral fitness

So far, you have probably seen these vibrating plates flood your social media. Although this may seem like another new Tendency to social mediaThe vibration -based exercise concept is back for decades. In the early mid -20th century, vibrating belt machines were encouraged as a way of weight loss. And in the years afterwards the researchers have continued to study thehe potential benefits of vibration exercises.

Today, vibration plates have gained popularity as an alternative to traditional training, with supporters claiming a number of health benefits. But do vibration plates actually work? Let’s look at the facts.

What is a vibration plate?

The vibration plate is an exercise machine that shakes quickly when you stand on it. Using a vibration plate, you are involved in a whole body vibration exercise where your muscles are forced to contract and relax quickly.

“The purpose of vibration plates is to generate fast vibrations that cause your body’s muscles to contract and relax several times per second,” says D -Lia VerbisPhysical therapist and assistant at the School of Health Sciences of the University of Touro. “With a much larger frequency, this resembles the spontaneous contractions that occur during exercise.”

“This stimulates subconscious muscle activation every time the machine moves, which means that your muscles are activated much more than they would be on a stable surface,” says Laura Wilson, a personal trainer in Time Fishermen and director of training and curriculum in Power plateA company that produces vibrating exercise machines.

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

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

Are there any actual benefits of using vibration plates?

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

However, experts agree that vibration plates offer the most advantages when used as part of the overall health and wellness plan. In other words, you should not expect lose weight Or increasing muscle strength only by standing on a vibration plate – even if social media do it. Instead, experts suggest supplementing vibration exercises with other healthy habits, including a balanced diet and aerobic and aerobic strength trainingS

“Vibration plates are not a magic bullet or substitute for traditional exercises,” warns Michael Bets, a personal trainer and director of TrainfitnessS “The benefits are modest and work best when combined with other forms of training.”

However, studies show that the use of vibration plates can have positive effects on your health. For example, one 2021 survey It is speaking whether the whole body vibration training can improve muscle strength in adult adults, concluding that “it may be an alternative method of exercise to enhance the effect of strengthening the exercises.”

In the same way, a 2007 study He examines the effects of whole body vibration training in men over 60 and found that he had the “potential to prevent or reverse the loss associated with age in skeletal muscle mass called sarcopenia.”

Other studies suggest that vibration -based exercises can help Improve the density of bone mass., reduction of inflammation., relieves chronic lower back pain And more.

Are there any risks for a vibration plate?

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

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

“People with existing disorders, including hernia, joint problems or acute inflammation, may experience worsening symptoms when using vibration plates,” she adds. “Vibrations can also be disturbing to people who have problems with the inner ear or balance the anomalies.”

Verebes points out that “excessive use or high -intensity vibrations can get connections, muscles or joints.”

Even if you do not have one of these conditions, it is still a good idea to talk to your doctor before boarding a vibration plate.

Also worth mentioning that a 2015 Study They found 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 work, so the results may not be applied to vibration users.

How long and often you should use a vibration plate?

If you are new to the whole body vibration workouts, it is important to start slowly.

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

As a beginner, it is best to limit yourself to two to three sessions a week, Bets says. Over time, you can work for longer and more frequent sessions. “While your body adapts, you can increase to 15-20 minutes of sessions to 3-4 times a week,” he says. “Never go out over 30 minutes as this can cause fatigue and stress.”

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

Exercises you can do on a vibration plate

To use a vibration plate, you can simply stand in place with slightly bent knees. You can also get involved in other exercises-as a squat or push-ups-as you use the machine.

“Including exercises such as squats, blells, boards, push -ups and basic workouts increases results by engaging more muscle groups and increasing calorie burning,” says Verebes.

If you are on the challenge, here are three vibration plates exercises to try as recommended by Wilson:

Push -ups

“Lacks work on the chest and shoulders you are doing a vibration plate to activate a lot more muscle fibers per second than if you do them on the floor,” says Wilson.

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

1. Enter a high -board position by placing your palms flat on the platform and stretching your feet for a long time.

2. Get down to push -up position. Your breasts should get closer to touching the platform.

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

Highly Hold

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

1. Enter a high -board position by placing your palms flat on the platform and stretching your feet for a long time.

2. Hold for 30 seconds. Perform three sets, taking a 15 second break between each set.

Tricep Dips

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

1. Sit on the edge of the platform.

2. Place your palms on the platform (just outside the hips). Keep your feet flat on the ground with your knees bent at an angle of 90 degrees.

3. Make forward until you move in front of the platform, supported only by your hands and feet.

4. Lower your hips to the ground by bending at your elbows, stopping when your elbows reach 90 degrees, or when you cannot lower the hips further.

5. Check through your palms and return to the starting position.

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

Do vibration plates work if you just stand on them?

You do not need to perform exercises while using a vibration plate, but experts say that moving your body – instead of standing still – will help you get more than the machine.

“It is actively moving while using the plate, it maximizes its advantages, although just standing on it can maintain circulation and balance,” Verebes says.

Bets agrees, adding: “Standing a vibration plate provides some stimulus through muscle contractions, but the addition of movement increases the benefits. Static positions can help with muscle circulation and activation, but dynamic exercises will give you profits from strength, improvements to balance and generally effects of training. “

If you have never used a vibration plate before, you can start by standing in place or squat while on the machine. As you are more comfortable, you can include different exercises and positions. Or you can alternate between standing and exercise, Betts offers.

“Combine both approaches – use static holdings to build comfort and awareness, then move for optimal results,” he says. “Form and progression are key, whether you are moving or taking positions.”

Bottom line

Just scroll through social media, you can get the idea that vibration plates are an easy, low commitment to transforming your body. Although it is true that vibration plates offer some convincing advantages, they are not a shortcut to fitness.

To get the best results from your vibration tile training, experts also recommend that you follow a healthy diet and participate in other forms of exercise. It is 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.