Vibration Plates Benefits (Weight Loss, Cellulite, Bone Health and more)
What are the benefits of vibration plates?
Benefits of using vibration plates: If you’ve seen someone using a vibration platform at your gym, you must have thought, “how can I sit or stand and have my body improve with this fitness device? Asking yourself this question is totally understandable when you have never used this equipment and do not know the benefits of the vibration platforms.
In traditional exercises, moving or lifting something heavy is considered productive for the body. This is why using a vibration platform may seem absurd. However, using it for about 15 minutes as a stand alone exercise or before, after workouts can have a positive effect on blood flow, balance and muscle strength. If you want to know more about vibration plates, take a look at our article about vibration plates reviews.
In this article we take a look at the major benefits that vibration plates provide. We have researched online for studies that prove the veracity of the claims usually associated with vibration platforms.
In short, the main Vibration Plates benefits are outlined in the list below:
- Provides benefits of both aerobic and anaerobic exercise
- Increases physical strength, dexterity, and endurance
- Increases balance and coordination
- Increases flexibility, range of motion and mobility
- Reduces arthritic pain, combined with ligament stress.
- improves blood circulation in the body (oxygenation and lymphatic drainage)
- Increases the secretion of important hormones in the regeneration and repair process, such as HGH (Human Growth Hormone), IGF-1, and testosterone.
- Increases bone density
- Improvement of pelvic floor function
- Relieves menopausal symptoms
- Increases serotonin (happiness hormone)
- Increases neurotrophin (the substance that supports our thought process)
- Decreases cortisol (the stress hormone)
- Faster recovery from injuries and ailments
- Improves explosive strength
- Promotes weight loss
- Improves pain reduction
- Improves collagen production
- Reduces the appearance of cellulite
- Tightens facial muscles
- Reduces the effects of stress
- Relieves tension and chronic pain in the ankles, knees, lower back and neck
Vibration Plates: Most Noticeable Benefits
Now, let’s take a look at some of the most important benefits of the vibration plates. Are they really effective? Is it worth using them to keep in shape? An what about using vibration plates for cellulite or physical rehabilitation? In the 1970s these platforms were used in the Russian Space Program; to minimize the impact on the astronauts’ bone density. But are they effective, is it worth using them to keep in shape? In the 1970s these platforms were used in the Russian Space Program; to minimize the impact on the astronauts’ bone density. Let’s see if you can benefit from having a vibration platform.
An efficient device for those who are short of time
I am not teaching you anything new by telling you that it is important to be regularly active. It sounds easier said than done. Because of a lack of time, we cannot always get to the gym and afford the services of a sports coach. For those people who lack time but still want to stay in shape, the vibrating platform is the perfect device. It makes it possible to work all the muscles of the body with a minimum of effort. Using this vibrating platform for 10 to 30 minutes will give you the same effects as a classic workout of one or two hours…
If you don’t like long workouts, or don’t have the time for them, this vibrating platform is a good investment. It allows you to achieve optimal results in half the time it takes to do a traditional physical activity.
An easy and practical training method
For many of us, the most important factor right now is the ease and convenience with which we can exercise. After a hard day’s work, we just don’t want to have to think about getting ready to go to the gym for weight training, treadmill walking etc.
The beauty of a vibrating platform is that you can go home and jump right onto the machine. It is a modern, high-tech gadget that is incredibly easy to use and is also great fun to try.
In addition, they are often compact and stylish devices that don’t take up much space and can also look good in a proper setting. If you don’t have a lot of room for exercise equipment or don’t want to spoil the look of your home, this is a great option.
Helps flexibility and coordination
There are many exercises that are performed on vibrating platforms that prepare the body to enhance the coordination of both the lower and upper body. This will also improve the flexibility of the muscles themselves, making you much more trained in these aspects and without the need for painful sessions in which you feel the muscle will break with the stretching. One of the trainings that are advised to make is that you can place yourself on a single foot in the platform, obtaining this way that the body is learning to coordinate itself not to fall. This should always be done from the slowest to the most powerful vibration levels, gradually increasing the intensity of the exercise.
Builds up your muscles
If you want to increase your muscle mass without investing considerable effort, the vibrating platform is the most recommended machine.
Vibration Plates Study on strength gain: in Belgium by Roelants, the researchers investigated the effects of 24 weeks of Whole Body Vibration training on body composition compared with fitness training on 48 untrained women. The vibration plates workouts were done with a frequency of 35 – 40 Hz and an amplitude of 2.5 – 5.0 mm. It was concluded that vibration platorms help with strength gain when compared with the strength gain following a standard fitness training program.
To refine your silhouette, the most recommended exercises are: push-ups, sheathing, massage… and squats. The vibrations during the exercise intensely activate the natural muscle reflexes, making the muscles work at more than 90% of their capacity. As a result, you can achieve interesting results in a very short period of time.
Relax and massage for pain relief
Many people use vibration platforms to relieve certain pains that occur after training. If used properly, with a power go, you can feel great relief and all this thanks to the sensation of massaging the muscles is perfect and very pleasant, getting, on the other hand, that the recovery period is reduced.
No need to go to the gym
By having a vibrating platform at home, say goodbye to fitness rooms! You can work out at home at any time. For great results, a 20-minute session three times a week is more than enough. It’s a machine that can help you develop your muscles, recover after a workout or after a hard day at work.
To lose weight and eliminate toxins
With a vibrating plate, it will be easier for you to practice sports on a daily basis. Due to the intensity of the training sessions, you will have no trouble spending energy. This is why more and more people are adopting it as fitness equipment. A session of 20 to 30 minutes per day is more than enough to help you eliminate fat.
Training on a vibrating platform helps you to evacuate toxins from your body and especially cellulite. To do this, let the machine guide you so that the impact is felt. Moreover, whatever the movements proposed by the motor, they do not present any risk to your body.
Study about Vibration Plates on weight loss: 50 obese women for a time span of 10 week, used a whole body vibration machine. They were randomly allocated to a ten-week Whole Body vibration training group or a non-exercise control group. The training consisted of 14 minutes with amplitude of 2 – 5 mm and frequency of 40 – 60 H, 2 times a week. The results: the women that used a vibration machine had had significantly lower BMI, total body and trunk fat, sum of skin-folds and body circumstances.
The benefits of this vibrating device go far beyond muscle building as it stimulates and improves blood circulation while eliminating unwanted fat. With no side effects, the result is highly visible with 3 sessions of 10 minutes per week, with a decrease in the rate of cellulite of up to 25%. If you are looking for a cellulite reduction machine, a vibration plate will increase the likelihood of burning the cellulite and reducing the appearance of cellulite.
Veracity of the claim that vibration machines reduce cellulite – unfortunately not many studies confirm that vibration plates truly reduce cellulite. There are even some people online that call BS on most of the studies around the effect of vibration machines on cellulite as a marketing plot, being the main objective to sell you a product. Be aware of this fact before assessing if a vibration machine is a vialable option to reduce cellulite.
Study about the impact of vibration machines on cellulite: 42 women, with cellulite in the gluteal region were tested using vibration plates on a time span of 10 sessions. It was concluded that WBV or whole body vibration provided an improvement in the aspect of cellulite.
Activate more muscle fibers
One of the most outstanding benefits of the vibrating machines is that a greater amount of muscle fibers are activated. The manufacturers of the vibrating platforms claim that these vibrations cause the body’s muscles to contract and relax, making them work harder. Some interesting studies have shown that the muscles are activated more efficiently. However, this process will only be effective if the stimulus is not too intense and does not last too long, because otherwise performance will decrease due to fatigue.
Vibrating platforms may be suitable for people suffering from osteoporosis or arthritis. I said may, because this claim is not fully confirmed by science. If you want to know more about the benefits of whole vibration training for people suffering from these ailments check this paper.
Increases Balance and works your weak muscles
Invigorating the body’s own sensitivity to bones, muscles, tendons and joints, it is very popular for people of a certain age to keep their balance when moving around.
Study on vibrationg plates: 20 Women with different imbalances used a whole vibration machine on 25 Hz frequency for 4 weeks. They concluded that vibration platforms improve muscle activity and muscle strength imbalance in the lower extremities through independent exercise loads.
Treatment of urinary incontinence
The vibrations experienced when using the device help in the treatment of common urinary incontinence.
Study about vibration platforms effect on incontinence: 43 women with Stress Urinary Incontinence (SUI) were randomly assigned in two groups: Whole body vibration training (WBVT) and Pelvic Floor Muscle Training (PFMT). The research lasted 4 weeks with a 3 month follow up. It was shown that whole vibration machines were effective in improving pelvic floor muscles strength an quality of life in patients suffering from incontinence and they found no significant differences between the two groups.
Training with vibration platforms increases bone mineral density and leg strength. Stronger bones are beneficial for improving strength and help prevent diseases such as osteoporosis. This is why vibration training is especially useful for the elderly.
Study about vibration plates effect on bone health : It was shown that vibration machines improves bone mass in the lumbar spine in postmenopausal women, being more effective on women younger than 65 years of age with a BMI <25 kg/m2. The settings used were a vibration frequency of ≥20 Hz, and an amplitude of oscillation was ≥5 mm/8 g.
Several other studies have been done to analyze the effect of vibration plates on bone health. If you need to read more about it, you can check these:
- Acute bone response to whole body vibration in healthy pre-pubertal boys
- Feasibility and tolerability of whole‐body, low‐intensity vibration and its effects on muscle function and bone in patients with dystrophinopathies
- Is Vibration Training Good for Your Bones? An Overview of Systematic Reviews
Improves athletic performance
In recent years, there have been several stories in the media about professional athletes using vibration platforms in their training. But it’s not just about improving performance. Vibration therapy can also help with the inevitable pain that comes one or two days after intense training
Increased Mobility / Flexibility
Good circulation, warmth and the extension reflex of the tendons, allow a release of reserves of elasticity, also relieving muscle contractions and eliminating states of pain.
Study on the impact of Vibration plates on flexibility: Twenty-one men were randomly assigned to vibration-stretching, vibration only, or stretching only for a time span of 3 weeks for 3 times a week of upper-body vibration training, vibration and stretching, and stretching alone on shoulder flexibility. It was concluded that vibration training, alone or combined with stretching, is a viable alternative to a standard stretching routine when attempting to increase shoulder flexibility. Adding vibration training to a flexibility regimen may improve the likelihood of regularly performing flexibility sessions because of increased variety.
Beneficial for people after ACL reconstruction
Several studies have been done to research the impact of vibration platforms on people who have undergone anterior cruciate ligament surgery. The results confirm that vibration plates can be a great addition to the rehabilitation physical.
Study about the impact of vibration platforms on Athletes After Anterior Cruciate Ligament Reconstruction: Thirty-eight female volleyball/basketball players (aged between 20 and 30), randomized into 2 treatment groups were tested for this research. From 13 to week 20 after, the athletes were divided in two groups, a whole-body vibration group and a control group. The whole vibration group used vibration plates with 2.5 mm of amplitude and 26 Hz of frequency. While the control group would be on the whole-body vibration board but didnt use vibrations. It was concluded that when combined with a standardized rehabilitation program, whole-body vibration may increase muscular strength and be an effective additional treatment option in the rehabilitation of athletes after ACL arthroscopic reconstruction.
Another study concludes that a WBV (whole body vibration) program can be considered as a practical alternative to a standard exercise program during ACL-rehabilitation.
Localized Fat Burn
Thanks to the vibration platform training the metabolism reaches a higher level, improving fat burning and increasing the basal metabolism. This causes a decrease in the layers of adipose tissue. Massage exercises also improve blood circulation, thus effectively combating local accumulations of fat and promoting the processes of localized lipolysis, maximizing the effects of any complementary physical exercise.
Stress is reduced and the hormonal balance improves, so you will feel better. In addition, relaxation after exercise is more complete than in other forms of training.
Increased metabolic rate
By increasing muscle mass and reducing fat deposits, it increases the rate of metabolism at rest. This can help you neutralize the unfavorable results of weight loss plateaus.
When you are on a diet plan or at bed rest, your brain activates its survival mode and makes your body conserve its resources. This translates into the maintenance of fat and the reduction of the metabolic rate, so that less energy is consumed than is usually the case.
In turn, an increase in the metabolic rate implies a greater expenditure of energy even while resting, so you will have a healthier metabolic process.
Study on vibration plates: 28 Men participated in this study. They were physically active and did not have any experience with whole vibration machines. It was shown that during a 20-min WBV training session vibration significantly increases the metabolic cost of exercise.
May be used to treat or prevent Delayed onset muscle soreness (DOMS)
A study has shown that whole body vibration training may be used to ease and prevent the effects of delayed onset muscle soreness.
Study on the Effect of vibration plates on DOMS: for this study the researchers searched nine databases for randomized controlled trials of vibration in DOMS from the earliest date available to 30 May 2018. After analyzing all the papers, and even though they state that more more studies are needed to clarify the role and mechanism of vibration in DOMS, it was concluded that vibration training is indeed a beneficial and useful form of physiotherapy for alleviating DOMS.
Most comon uses for vibration platforms:
- Improve overall flexibility, and depending on the training, specifically and significantly increase the range of joint movement.
- Increase bone density, leading to preventive treatment of osteoporosis and significant consequences such as bone fractures.
- Improve power and vertical jumping and develop muscle strength.
- Increase anabolic hormones and decrease catabolic hormones. Training on the vibration platform has increased levels of growth hormones and testosterone, and decreased cortisol values, better assimilating the exercise load and rapid recovery.
- To treat low back pain. Everything and sometimes, as in the work environment, mechanical vibrations are what cause injuries. These mechanical vibrations, regulated in frequency and amplitude, are effective in treating low back problems.
- To reduce pain. The use of the vibrating platform with a low frequency mechanical vibration (about 20Hz) or a high frequency (about 100 Hz) varies the pain threshold, making the pain less severe.
- It helps in improving peripheral circulation.
- Improvement of peripheral circulation. In the vibrating platforms and with the use of the double frequency, an increase in the peripheral blood flow has been demonstrated.
- Benefits lipolysis and decreases obesity. By increasing lipolysis thanks to mechanical vibration, it acts as an adjuvant against obesity.
Impact of Vibration Plates on Performance
What can be done in 10 minutes a day to greatly improve physical performance? Whole Body Vibration training. In the 1990s some studies were conducted showing that just 10 minutes of effortless vibration training had similar results to an athlete’s body doing more than 100 presses per leg with a weight load of more than twice the body mass. The results achieved by doing 200 jumps with a fall from a height of more than 50 cm could be achieved standing on a vibration platform for about 10 minutes.
Around the year 2000, numerous articles were published with the results of vibration training in athletes. Through research it was found that this training provided great benefits in muscle development, power, strength, flexibility and overall balance.
A group of scientists from Eastern Europe decided to compare the results obtained by a traditional training and another one completed with vibration platforms. A dozen men, none of them professional athletes, completed a 5-week exercise routine.
They were separated into two groups, one of which completed all the exercises on a vibrating platform. In the end, their results were compared. The group that had trained on the vertical vibration platform showed much more flexibility, strength and balance. This showed that the vibration exercise is very effective in combination with regular routines.
Impact of Vibration Plates on Rehabilitation
Physical therapists, chiropractors and other sports rehabilitation professionals were very interested in knowing if vibration training could be beneficial in their field of work and could help treat sports injuries.
A few athletes who had suffered a torn anterior cruciate ligament were invited to participate in a study that was conducted to see the effect of vibration exercise on ligament injuries. The proprioceptive ability of injured parties was monitored throughout the study.
Each athlete had to demonstrate his overall balance first, simply by standing, once on each leg. During that time, muscle activity in the legs was recorded.
Then, they would climb onto the vertical vibration platform for about 10 minutes, and after that they would perform the balance test again. Impressive improvements were recorded, especially in the posterior and anterior direction of movement of the injured ligaments.
The specialists were pleased to see that vibration training would be a great help in the recovery from sports injuries.
Vibration Platforms: Contraindications
Despite the benefits of using vibration platforms, there are several situations or cases in which their use is not recommended. For this reason, in case of doubt, it is always good to consult a professional when using this type of machinery.
Below is a list of those cases in which the performance of exercises on a vibration platform may not be recommended:
- Pregnant women
- Children under 12 years of age
- People with knee or hip prosthesis
- Diseases related to the heart. People who use pacemakers
- After a surgical operation, it should take some time to be able to perform a treatment with vibrating platforms
- People with retinal problems
- Symptoms of acute migraine
- Problems related to the back and vertebrae such as hernias, discopathy or spondylitis
- People who have serious problems with diabetes
- Blood-related diseases such as thrombotic conditions
- People who have had an IUD implanted
- Any type of recent infection
- People with tumors in any part of the body