What Are Vibration Plates?
A vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. You can find them at some gyms or buy one to use at home.
Some people claim that vibration plates can help you:
- Lose weight
- Burn fat
- Become more flexible
- Boost blood flow
- Decrease post-exercise muscle soreness
- Increase strength
- Lower levels of stress hormones like cortisol
There are some studies that suggest vibration plates can help you build muscle and lose weight, especially if you also lower the amount of calories you eat. But there’s not enough research to say for sure.
Vibration Plate Benefits
Vibration plates for weight loss
There’s promising research that vibration plates can help you lose weight. A 2019 review published in the Journal of Musculoskeletal and Neuronal Interactions looked at seven trials with 280 people. Vibrating plates appeared to lead to a large amount of fat loss. The data was less clear about decreases in body fat percentages. One study, for example, found that while people didn’t seem to lose much body fat, their fat-free, or muscle mass, increased by 2.2% after 24 weeks of training. Another study found that vibration plates were better at lowering visceral fat than a traditional aerobic and resistance training program. Visceral fat is the fat that’s deep within your belly. It’s believed to raise your risk of heart disease.
The aerobic and calorie-burning benefits from vibration plates are similar to what you get from moderate-intensity walking. How long – and how often – you use the device may play a role in the results you see. Studies looked at vibration plate training that lasted anywhere from 6 weeks to 6 months, two or three times a week. But longer, more carefully designed studies are necessary to understand exactly how vibration plates benefit your fitness.
Vibration plates for osteoporosis
Some people believe that vibration plates are another way to treat osteoporosis without using medication. Researchers began studying this theory about a quarter-century ago. They used 20-minute bursts of high-frequency vibrations on the back legs of adult sheep every day for a year. Experts found that the bone density in the sheep’s thighbones increased by about a third, compared to sheep that didn’t get this treatment.
But studies in humans have been less promising. Data has shown very little to no improvement in bone mineral density with vibration plates, compared to placebo vibration, walking, or no treatment at all.
One study did show that vibration plates reduced the risk of falls. A German study looked at about 150 postmenopausal women. Experts found that an exercise program – 20 minutes of dancing, 5 minutes of balance training, 20 minutes of functional gymnastics, and 15 minutes of leg strengthening exercises on vibration plates – lowered the risk of falls, compared to women who did the exercise program without vibration, or a control group that did no exercise at all.
While fall prevention is important for all older adults, it’s especially important for older adults with osteoporosis. This is because falling could lead to a life-threatening fracture, such as a hip fracture.
Other Vibration Plate Benefits
There are a few other health benefits linked to vibrating plates. But more research is needed to confirm them. Here’s what studies show so far:
Reduced blood pressure. A small study of 38 young, overweight women/women with obesity found that 6 weeks of vibration training reduced artery stiffness and improved blood pressure. Other research has looked at postmenopausal, overweight women/women with obesity and found that doing four leg exercises three times a week on a vibration plate for 8 weeks, along with a supplement of the amino acid L-citrulline, helped to lower blood pressure.
Improved lower back pain. A 2023 review of 14 studies published in the Journal of Orthopaedic Surgery and Research found that vibration plate training can improve pain and function among people with chronic lower back pain. The review authors think there are three ways that vibration is helpful:
- It activates muscle fibers and improves muscle strength in your trunk.
- It relaxes your lower back muscles, which relieves pain.
- It activates your proprioceptors, which are neurons within your muscles and tendons that help align your body in space. This will help to improve any back instability.
Vibration Plate Exercises
You can do a number of exercises on a vibrating plate. Some good vibration plate exercises to start with include:
Pushups. Place your hands on the vibration plate with your wrists slightly outside your body width but aligned with your elbows and shoulders. Flex your elbows and lower your body to the vibration plate. Keep your core engaged and your hips down. Now push back to your start position.
Step-ups. Face the vibration plate and put your right foot on it. Press down through your right heel and step up onto the plate. Then reverse the movement so that you return to your start position. Complete the rest of your right leg, then switch legs.
Plank. Place your forearms on the vibration plate, your shoulders aligned with your elbows. Your entire body, including your head and neck, should extend in a straight line at an angle from your scalp to your feet. Engage your core muscles, with your hips down. Hold the plank for your set length of time.
Body weight squats. Stand with both feet on the vibration plate. Your feet should be hip-width, and your toes slightly pointed outward. Now push your hips back and slowly lower yourself to a squat position. Once you’ve reached it, push through your heels to return to your start one.
Reverse lunge. Stand with your right foot on the vibration plate, then take a step back and down with your left foot. Make sure your right hip, knee, and ankle are all in alignment. Now press through your right heel to get back to your starting position. Complete the reps with your right leg, then switch sides.
Calf raises. Start with both feet on the vibration plate. Press through the balls of your feet to raise your heels up and off the platform, then lower your heels back down.
You’ll most likely find that the vibration plate makes it harder to do these exercises than if you were on solid ground. You may have to scale back on reps to keep proper form and prevent injury.
Why choose HOTWAVE?
√ First-class customer support
√ Global delivery-no freight
√ Carefully manufactured with high quality materials
√ Global and encrypted payments
√ Lifelong after-sales service
√ Provide free instruction
As a company, we take full responsibility for your order. lf you are nothappy with your delivery, feel safe that we have a 30-day RefundPolicy available for you that will protect you against anyinconvenience.
Feel free to reach out to our customer support in case you needfurther assistance with uour order, Our team is well-trained and readuto answer any queries you have!