Remember that during the middle of the 20th century when shaking belt machines were all angry? They were promoted as a weight loss aid that would reduce you. Many decades of moving forward, and now vibration plates are the latest trend of fitness. Some claim that it is a great way to exercise with many health benefits. However, researchers Continue the study Possible benefits Vibration exercise.
There are a lot of hype around the vibration plates, though the facts are difficult to come. This is why we talked to Personal Personal Personal Trainers and other fitness professionals about more information about vibration plates and if you use them at home.
What is a vibration plate?
A vibration plate is a workout machine that Rapidly shakes up when you stand on it. Using a vibration plate, you are engaging in vibration workouts of the whole body, where your muscles are forced to deal and rest quickly.
“The purpose of vibration plates is Create a quick vibration The reason for this is your Body muscles to contract and relax Many times per second, “says Dr. Leah VerbisA physical therapist and assistant professor at the School of Health Sciences at Toro University. “On a more frequency than that, it resembles a sudden contraction during exercise.”
“It causes the movement to activate the conscious muscle whenever the machine moves Your muscles are more dynamic far More than that they would be at a steady level, “Laura Wilson, a personal trainer says Life time fishermen And director of training and curriculum Power plateA company that manufactures vibration exercise machines.
There are many ways to use vibration plate, which is the most common on its rectangular platform. However, you can also do squats or push ups on it.
Wilson says vibration plates can move in several directions. Up and downFor, for, for,. Side And Back from the back. Harmony vibration moves between 25 and 50 times per second, which activates the related muscles.
Are vibration plates the real benefits of using?
YesFor, for, for,. Have precision benefits Using vibration plates. According to Verbis, some benefits may be included “The muscle head is better And StrengthFor, for, for,. Better rotationFor, for, for,. The density of high bonesFor, for, for,. Better flexibility and balanceFor, for, for,. Lymphitic drainage And The possibility of weight loss When paired with a healthy diet and regular exercise. “
However, experts agree that vibration plates offer the most benefits When used as part of the overall project of health and fitness. In other words, You should not expect Lose weight Or increase muscle strength Just standing on a vibration plate – Even if social media looks like this. Instead, experts recommend completion of vibration exercise with a balanced diet and other healthy habits, including aerobic and strength training.
“Vibration plates are not an alternative to a magic tablet or traditional exercise.” Train fitness. “Benefits are minor and work When other forms of training be combined with the best“
Nevertheless, research shows that the use of vibration plates can have a positive effect on your health. For example, a 2021 studies Saw whether the whole body’s vibration training Can improve muscle strength in older adultsIt can be an alternative exercise, concluding, concluding that the effect of strengthening exercise. “
Similarly, a The study of 2007 The effects of the entire body vibration training in men over 60 years of age investigated and found that it has the “ability to stop or stop or Undef -related In damage Mass in skeletal musclesCalled Sarcopenia. “
Second research suggests that vibration -based exercise can help Improve the mass density of bonesFor, for, for,. Reduce inflammationFor, for, for,. Eliminate the chronic pain of the waist And more.
Are there any vibration plate risks?
For most, vibration plates are Generally secure. However, like any kind of exercise, they also come with one Some potential risksIncluded “Increase in current conditionsFor, for, for,. Temporary circle And Joint tension If used incorrectly, “according to the bats.
There are also some groups of people who should refrain from using vibration plates fully. “Vibration plates Cardiac or rotation disorders should not useSuch as deep vein thrombosis (DVT) or pacemakers. Pregnant women; People who have just surgery. And those who have severe osteoporosis, “says Verbus.
“With people Pre -existing disorders“Harnated discs, including joint problems or severe inflammation, can experience damaged symptoms when using vibration plates. To balance internal ear problems or abnormalities“
Verbis said “excessive use or high intensity vibration ligaments, muscles or joints can put pressure“
Even if you don’t have one of these terms, yet it’s a good idea Talk to your banditR r r.
It is also noteworthy that A 2015 studies Discover a link between regular exposure to whole body vibration and back pain and higher risk of skateica. However, the participants of the study were regularly exposed to vibration as part of the job, so the results may not apply to vibration plate users.
How long should you use a vibration plate?
If you are new to the whole body’s vibration training, it is important Start slowly.
“To allow the body to adapt to vibration, the initial people should Start with 5 to 10 minutes on low intensity“Says Verbis.” Moderate is key, as excessive use can cause fatigue or injury. “
Bats says it is better to limit yourself to two to three sessions per week. Over time, you can work towards long and more often. “As your body drops, you can Increase sessions of 3 to 4 times a week of 15 to 20 minutes“He says.”Never go more than 30 minutesBecause it can cause fatigue and joint stress. “
Proper maintenance LB, the beats also recommend leaving at least 24 hours between vibration plate sessions. “Listen to your body and adjust accordingly,” they suggest. “The quality of the movement is more important than the period.”
Exercises you can do on a vibration plate
To use a vibration plate, you can stand in place with a slightly bent knees. When using a machine, you can also be included in other exercises-such as squats or push-ups.
“Adding exercises such as squats, longs, plates, push -ups and basic exercise, adding more muscle groups and promoting calories burning, Verbis says.
If you are a challenge, there are three vibration plate exercises to try, as Wilson suggested:
Push -ups
“Push-ups work your chest and shoulders-and doing them on a vibration plate, triggers many muscle fibers every second if you want to do them on the floor,” says Wilson.
To perform push -ups in vibration plate, follow these steps:
- Put your palms flat on the platform and pull your back and forth into a high plate position.
- Gradually reduce in a push -up position. Your chest should come closer to touching the platform.
- Relax 30 seconds between each set, perform three sets of 10 representatives.
Has a high plaque
Wilson says you can also use a vibration plate to perform a high plate hold, which is “great for your basic and upper body strength,” says Wilson. How’s it:
- Put your palms flat on the platform and pull your back and forth into a high plate position.
- Hold for 30 seconds. Perform three sets, resting 15 seconds between each set.
Triosop dips
“This exercise works on the shoulder along the back of the arm,” says Wilson. “When you do on a vibration plate machine, you are going to experience muscle activation.” How’s it:
- Sit down the platform.
- Place your palms on the platform (just outside your hips). Keep your feet flat on the ground by bent your knees at an angle of 90 degrees.
- Scot until you shake in front of the platform, just with the help of your arms and feet.
- When your elbow reaches 90 degrees or when you can’t reduce your hips further, turn your hips to the ground by turning on the elbows.
- Press your palms and return to the initial position.
- Relax 30 seconds between each set, perform three sets of 10 representatives.
If you just stand on them, what vibration plates work?
You don’t have to do exercises Using a vibration plate, But experts say that you move your body – Instead of standing quietly- will help you remove more from the machine.
“Using a plate actively maximizes its benefits, though it can only support rotation and balance,” says Varbis.
The bats agree, adding: “Standing on a vibration plate still provides some stimulation through muscle contraction, but adding to the movements increases the benefits. Static position can help rotate and activate muscle, but dynamic exercises will enhance the effects of strength,” he said.
If you have never used a vibration plate before, you can start by standing on the machine by standing or squating. When you get more comfortable, you can add different exercises and positions. Or you may be an alternative between standing and exercising, suggesting the bats.
“Combine both views – Use static holding To create relief and awareness, Then proceed to the maximum results“They say.” The form and development are key whether you are moving forward or holding positions. “
The bottom line
Just scrolling through social media, you may find the idea that vibration plates are an easy, lower -level way to change your body. Although it is true that vibration plates offer some forced benefits, They are not shortcuts for fitness.
To get the best results from your vibration plate training, experts also recommend After a healthy diet And participate in the other Forms of exercise. It is also a good idea Talk to your doctor Before you start using a vibration plate – especially if you have blood clots, common problems or other health conditions.
A vibration plate can help you lose weight by combining a balanced diet and regular exercise. However, standing on a vibration plate without exercise will not happen.
Vibration plates produce instant vibration that contracts and relaxes your body’s muscles several times, which resemble more frequency than sudden contraction that you usually exercise. They can also increase in several directions, activate different muscles.
