How Often Should You Use a Whole Body Vibration Machine?
The fact that you are reading this article reveals that you are most probably familiar with the whole body vibration machine. Perhaps you are considering a purchase or even better – you have already gotten one at home and want to make the best out of it. Whatever your circumstances, in today’s article we are going to share several tips on how best to use the whole body vibration machine, or as it is commonly known – the vibration plate (VT).
Before we move to the point, however, it is worth mentioning that just as with any other type of fitness equipment, when it comes to the vibration plate, moderation is king. Make sure you use the device according to your personal goals and physical condition and stay away from overgoing. So, without further ado, let’s get shaking!
How often can you use a vibration machine?
It is no secret, vibration machines have gained a massive amount of popularity over the past decade or so. And for a good reason! Thanks to the extensive research in the field, scientists are now unanimous that the equipment increases muscle power, strengthens bones, speeds up metabolism, accelerates physical recovery, and alleviates the symptoms of numerous pathological conditions.
And indeed, since its mass introduction to the American public back in the 1980s, the VT has proven beneficial for more or less every area of human health. Used predominantly by fitness enthusiasts and athletes up until recently, the machine now can be found in many rehabilitation centers too. But how often should you use the device in order to make the best out of it?
You can stand, sit, or lay down on the vibration plate and let the vibrations do the job for you. The training options are numerous and it is up to you to choose the ones that fit your fitness goals best. However you should never attempt to overuse the equipment. For best health and fitness outcomes adhere to the following guidelines.
- Use the machine for no more than 30 minutes a day. 15 – 25 minutes a day have been found to be ideal for the majority of users
- In terms of weekly usage, the ideal number has been indicated to be 3 to 4 days per week
- Make sure to allow 48 hours between training sessions, in order for your body to get a proper rest
- The equipment can be used all year round, provided it is exploited accordingly
- For best results speak to a specialist in the field and adhere to the manufacturer’s manual, so as to get a personalized training regime
How many calories do you burn in 10 minutes on a vibration plate?
Just as with conventional physical activity, exercising on a body vibration plate forces your body to burn calories. The machine produces high-frequency vibrations that pass through your body and make your muscles contract at a greater rate. According to science, this leads to a faster metabolism, increased oxygen flow, and improved blood circulation.
What is even more, thanks to the mechanism behind whole body vibration (WBV), the activity performed on the vibrating machine, you are able to achieve the desired outcomes in a shorter period of time. But how many calories do you burn during a 10 minute activity session on the VT anyway? Let’s find out!
Well, as you can imagine, the number of calories burnt in a 10 minute vibration training would very much depend on the intensity level and the chosen settings. For instance, you will burn more calories if you train at a vibration frequency of 30 Hertz, and less calories if the frequency level is set at say 5 Hertz. Nevertheless, below are some averaged figures, which you can use as a guide.
- On average, a 10-minutes exercise session on the vibrating machine will help you burn between 50 – 100 calories, which equivalates to 300 – 600 calories per hour (remember you should not use the machine for more than 30 minutes a day).
Does the whole body vibration machine really work?
Lately, the vibration plate seems to appear more often on the TV, in the magazines, and on the internet. It looks like everyone is talking about it, praising its use. But does it really work? Is it all true when it comes to the health benefits of the body vibrating machine? Good question! In fact that question gave the beginning of hundreds of scientific studies which made the equipment a main subject of research.
A decade later, scientists concluded that the body vibration machine can be a useful means for improving overall health and wellbeing. More recent studies have even revealed that the platform can be helpful in tackling various medical conditions, thus giving the device a deserved place within the rehabilitation environment.
To answer the question – the whole body vibration machine does work and it works really well in almost every area of human health. Here are some of the most prominent health benefits, associated with the regular use of the plate:
- Stronger and better toned muscles
- Denser bones and more flexible joints
- Accelerated physical recovery and injury healing
- Aided lymphatic drainage and blood circulation
- Reduced chronic pain and body aches
- Sped-up metabolism and fat burning rate
- Relieved symptoms of various neurological conditions
Can you use a vibration plate too much?
In order to obtain best health results, you should use the VT in moderation and in accordance with your personal fitness goals. Even though WBV is a low-impact and safe type of exercise, overdoing it could lead to unpleasant side effects. For that reason, do not attempt to use the vibrating equipment for more than 20 – 30 minutes a day, 3 – 4 days a week.
Another important matter that needs to be considered is the contraindication of the vibration plate for certain demographic groups. Yes, as much as it is beneficial for human health, the device is not suitable for everyone. Among the individuals who should stay away from the machine are those who have certain medical conditions, and pregnant women. Below are some of the most common examples:
- Individuals with type 1 diabetes, certain heart diseases, or epilepsy
- Those of you recovering from a surgery or orthopedic injury
- Persons with hernia, gallstones, or kidney stones
- People who have been fitted with metal bolts, pins, or fasteners
- Women who are pregnant
Conclusion
The vibration plate offers a great means for keeping active and staying healthy. The equipment is gentle to the joints and kind to the body. You can stand, sit, or lay down on it and allow the mechanical oscillations to do the job for you. 15 – 20 minutes a day, 3 – 4 days a week are perfectly enough to get all the benefits linked to WBV.
More powerful muscles, denser bones, stronger heart, faster physical recovery, and better BMI, are just a fraction of the positives that have been associated with the regular use of the vibrating device. Keep in mind though that you should use the machine in moderation and in line with your personal fitness goals. Train wisely!
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