Do Vibration Plates Work? (Benefits – 2022) – Part 1
The fact that you are reading this article reveals that you are most likely looking to implement whole-body vibration (WBV) into your exercise program but you are not fully convinced whether the activity does the job it promises. Maybe lately you have been asking yourself the question “do vibration plates work?” or perhaps “how do vibrations plates work?”, which has brought you here today, looking for additional advice.
Luckily, we have prepared a pretty helpful and comprehensive article, divided into two parts, which will provide you with all the necessary information, so that you can find the answers you’ve been looking for and eventually decide whether the vibration plate exercise is for you or not. So, without further ado, let’s get shaking!
What is a Vibration Plate and are Vibration Plates Helpful?
Most likely you are already familiar with the vibration plate and the way it works. Perhaps you have bumped into it on the TV, in your favorite sports magazine, or your local gym. You might have heard people calling it a body vibration machine, a power plate, or a vibrating platform. And just as most other fitness enthusiasts, you have never had the chance to feel the vibrations it produces under your feet. But what is it and how exactly does it work?
The vibration plate is a type of fitness equipment that produces high-frequency vibrations. The vibrations travel through your body, stimulating muscles to contract at a much greater rate than normal. During conventional exercise, your muscle tissue contracts at a rate of 1 – 2 times a second, whereas during whole-body vibration, muscle contraction goes up to 40 – 50 times a second.
The machine was used for the first time by NASA in the 1960s to maintain the normal bone mineral density of its astronauts. Thanks to the equipment, the time needed for training of the space crew was cut by half, thus saving precious time for other important activities.
Since then, body vibration machines have gained a significant chunk of popularity and today you can see one of them in almost every gym. And thanks to technological advancements, you can now get one of them for your home at a pretty reasonable price. You can use the platform for pre-workout warm-up, for a full training session, or post-workout cool-down. The choice is broad, just as the settings of the equipment.
Since we became familiar with the vibrating plate, it is now time to find out more about its benefits.
19 Vibration Plate Benefits
In the following lines, we are going to make you acquainted with 19 of the vibration plate benefits. And because we cherish your time and don’t want you to get bored halfway through the article, we are going to divide it into 2 parts. In today’s post (Part 1) we will present to you the first 10 benefits related to the regular use of the platform. You can learn more about the rest of the benefits in the next article (Part 2).
Before we move on to Benefit 1 though, we would like to mention that as much as the body vibrating machines work, it is always recommended that you combine the exercise with a healthy diet, enough rest, and a positive mindset.
1. The Vibration Plate Saves Time
Let’s be honest! Almost everyone has used the excuse of “not having enough time” to skip a trip to the gym or to meet up with their running group on a Tuesday evening. If you are one of these folks we suggest you read the first benefit of the vibration plate carefully.
Due to the much faster muscle contraction achieved during the vibrating plate exercise, your body works harder to stay in position. For that reason, you acquire the same beneficial effect as in a regular exercise but in a fraction of the time. Some frequent users of the equipment share that they can cut a one-hour long conventional exercise down to a 15-minute training on the Vibro plate.
In other words, you will reach your desired fitness goals four times faster, compared to regular exercise. The rationale behind that is the fact that during WBV your body puts way more effort which makes your muscles work way harder, resulting in quicker contractions.
2. The Vibrating Plate Exercise is Low Impact
Another great benefit of the body vibrating machine is that it offers low-impact exercise. For that reason, the equipment is suitable for almost any age group, including children and the elderly alike.
The great thing about low-impact physical activity is that it is gentle to your joints. According to scientific evidence, whole-body vibration does not put a lot of pressure on your ankles, knees, and hips, which is why it is a great form of exercise for the elderly generation and those of you recovering from a recent injury.
Furthermore, low-impact WBV exercise provides a great means for a progressive building of stamina, endurance, and muscle strength, without the risk of detrimental injuries. Whether you are new to fitness or elderly, vibrating plate exercise is a great alternative to conventional physical activity, like jogging, cycling, or resistance training.
3. You Can Choose a Workout Tailored to Your Needs
Thanks to the broad range of settings offered by the vibrating platforms, you can tailor your workout according to your fitness level and goals. It is worth mentioning here that the different brands offer different ranges of settings and capabilities so it is always best to adhere to the manufacturer’s manual or ask a fitness specialist.
As to the way you can use the equipment – the sky’s the limit. There are numerous body positions and types of exercises, so you can rest assured you will find the one that suits your needs best. If you are a beginner, you can start at let’s say 10 minutes a day, 3 – 4 days a week. As you progress and your confidence enhances, you can gear up.
4. Vibration Plates Help You Lose Weight
Perhaps you are familiar with benefit number 4 and it should not come as a surprise as the weight loss effect is one of the most well-known vibration plate benefits. As little as 10 – 15 minutes a day on the platform are enough for you to get rid of all those extra pounds.
Because WBV accelerates your muscle tissue contraction, the exercise leads to a faster metabolism and boosts your body’s fat-burning rate. Furthermore, the power plate increases the strength of your muscle fibers, which raises the amount of energy expenditure during the activity.
As we all know, when you expend more energy than you receive, you enter into a caloric deficit, which stimulates your body to utilize its fat reserves for energy production. The ultimate result of all that is reduced weight and decreased overall body fat percentage. Just make sure you keep your body out of its comfort zone – once you get used to the vibration frequency, move onto the next level.
5. Paediatric Rehabilitation and the Vibration Plate
This is one of the less known benefits of the vibration plate, as it is still a subject of ongoing scientific research. The studies so far however have been showing some pretty promising results. The use of the platform has been tested in various clinical settings, including pediatric rehabilitation, and it turns out that the machine is capable of improving motor skills control, neuromuscular mobility, and bone mineral density in kids with physical impairments.
According to the scientific body, the regular use of the body vibrating platform has been associated with positive outcomes for the treatment of cerebral palsy (CP), osteogenesis imperfecta (OI), spina bifida (SB), cystic fibrosis (CF), and scoliosis. For example, in children suffering from cerebral palsy, the vibration plate has been proven to increase muscle strength of the lower limbs, improve balance, raise coordination, and ameliorate spasticity.
6. Vibration Plate Benefits Osteoporosis
Over the past decade, a sufficient amount of scientific data has been collected on the link between the body vibration plate and osteoporosis. The results reveal some pretty positive trends, making the equipment a reliable means for alleviating the symptoms of bone-thinning disease. Furthermore, the regular use of the platform has been linked to an increased bone mineral density, reduced number of falls, and a lower risk of fractures.
Before you take advantage of the power plate for tackling osteoporosis though, make sure you use the right amount of G-force and vibration frequency. Higher frequencies can be dangerous if the bones are too fragile. Also, make sure that you take extra care when getting on and off the platform. If in doubt please speak to your health provider.
7. Vibration Plates Tone Your Muscles
More defined muscle tissue and toned-up muscle fibers are yet another great benefit that is offered by whole-body vibration. The regular use of vibrating equipment has been linked with some truly impressive outcomes within the neuromuscular body area. The same applies even if you just stand on the machine and let the vibrations do the job for you.
And if you want to go a level up and obtain more defined and better-toned muscles, you can practice different body positions for maximum results. For instance, to tone up the muscles in your lower body area, you can do lunges, squats, or jumps. As to toning up the muscles in your upper body area, specialists recommend push-ups, planks, or crunches.
8. Increased Overall Muscle Strength
When it comes to the benefits for your muscles, WBV does not stop only at toning and defining. According to scientific evidence, the plate has been associated with increased muscle strength and mass too. It turns out that the vibrating platforms are a great alternative to resistance training and high-impact muscle-building exercises. That means you can raise your overall muscular power without the additional stress that has been linked to conventional training.
How exactly does the platform archive that? By accelerating the muscle contraction rate, the mechanical oscillations boost muscle strength without the need for lifting heavyweights. In other words, the platform makes your muscle tissue work hard even if you simply stand on it.
9. Vibration Plates Can Benefit Seniors
Regular physical activity is a vital part of a wholesome life and healthy aging. Unfortunately, as age progresses it becomes more difficult to perform the activities we used to do let’s say a decade ago. The main reason for that is the reduced balance and muscle mass loss. Thanks to the vibration plate these are no longer obstacles to being active even in our 60s, 70s, or 80s.
According to scientific research, WBV presents an intelligent and safe way for the elderly to keep active and age healthily. Scientists have discovered that the vibrating platform helps increase bone mineral density, muscle strength, and body balance, providing a great means for tackling conditions, such as osteoporosis, sarcopenia, and frailty.
10. Vibration Plates Offer Full-Body Workout
Among the greatest benefits of power, platforms are their ability to train the entire body at the same time. Depending on the position you choose for your training session, the mechanical vibrations produced by the plate can workout up to 90% of your muscles simultaneously.
Thanks to the broad range of settings and the flexibility offered by the plate, you can perform a wide variety of exercises choosing the ones that fit your fitness goals best. Only 15 – 20 minutes a day are enough for you to scoop off all the benefits offered by the innovative fitness equipment.
Summary
The body vibration platform offers a myriad of benefits and plenty of exercise opportunities for people from all age groups. Thanks to the innovative technology behind the equipment, you can reach your fitness goals in less time and in a much safer way.
We hope you found today’s article helpful and you are at least a step closer to giving the vibration plate a thumbs up. Next week we will make you acquainted with another 9 great benefits of the fitness equipment, so don’t forget to come back.
Do Vibration Plates Work? (Benefits – 2022) – Part 2
References (in order of appearance)
Gloeckl, R., Schneeberger, T., Leitl, D. et al. (2021). Whole-body vibration training versus conventional balance training in patients with severe COPD—a randomized, controlled trial. Respir Res 22, 138.
