In the quest for effective weight loss methods, vibration machines have emerged as a popular yet controversial option. These devices, also known as shaking machines or shaking platforms, promise to enhance muscle activity, burn fat, and improve overall fitness through whole-body vibration (WBV). This article explores the potential benefits and limitations of vibration machines for weight loss, drawing on scientific research and expert opinions.
What are Vibration Machines?
Vibration machines are fitness devices that generate high-speed vibrations, causing the body to shake. This vibration forces muscles to contract and relax rapidly, potentially leading to increased muscle activation and energy expenditure. Users can perform exercises like squats, pushups, or crunches on these machines to further challenge their bodies.
How Do Vibration Machines Work?
The underlying principle of vibration machines is that the rapid muscle contractions induced by the vibrations require energy, leading to calorie burning. Electromyographs, which measure electrical activity in muscles, have confirmed that vibration machines increase muscular activity. The amount of energy burned depends on the frequency and intensity of the vibrations.
Potential Benefits of Vibration Machines
Increased Muscle Activation and Strength
When you stand on a vibration plate, your muscles contract and relax several times per second due to the vibrations. Muscle contractions require energy, which leads to calories burned. The rapid muscle contractions triggered by vibration plates can improve muscle power and endurance. Studies have shown that vibration plates can help you burn more calories by activating more muscles throughout your body. A 2012 study examined the potential benefits of vibration training among 36 women in their 20s who did not have obesity. The participants trained twice per week for 8 weeks. The researchers noticed a significant improvement in the participants’ standing long jump scores, which is a measurement of lower body power.
Improved Circulation
The vibrations stimulate blood flow and oxygen delivery to the muscles and tissues, which can aid in muscle recovery and reduce soreness and stiffness. In addition to stimulating muscle activity, vibration plates can help boost circulation. The rapid contractions promote blood flow, which increases the delivery of oxygen and nutrients to your muscles.
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Enhanced Flexibility
Regular use of vibration plates can help relax muscle tension, improve joint mobility and enhance range of motion.
Weight Loss and Fat Reduction
Vibration plates can complement a weight loss plan by increasing calorie burn and boosting metabolism. The rapid muscle contractions require energy and can contribute to weight loss when paired with a balanced diet and cardiovascular exercises. A 2019 review of studies examined the potential fat loss effects of whole-body vibration machines. The researchers looked at seven studies with a total of 280 participants. They found that whole-body vibration led to a significant amount of fat loss but didn’t cause a significant change in body fat percentage in studies that lasted fewer than 6 months. In a 2016 study, researchers looked at the effects of vibration training on the body composition of middle-aged women with obesity, which they assigned into three groups: dieting only, dieting and vibration training, dieting and aerobic exercise. All three groups lost body fat, but the second and third groups lost more fat than the first. The researchers concluded that vibration training combined with a diet program was equally as effective as an aerobic program with a diet program over 9 months.
Improved Lymphatic Drainage
Another benefit of vibration plates is their ability to improve lymphatic drainage. The vibrations stimulate the lymphatic system, which is responsible for removing toxins and waste from your body. By improving the efficiency of the lymphatic system, vibration plates support detoxification, which can indirectly contribute to weight loss.
Reduced Stress
Stress is a major factor in weight gain, especially when it leads to the overproduction of cortisol, a stress hormone linked to fat storage-particularly around the abdominal area. The relaxing effects of vibration plates can help reduce stress and lower cortisol levels in the body, creating a more favorable environment for weight loss. Exercise of any kind is proven to enhance mood and reduce stress. The increased blood flow and muscle activation experienced with whole-body vibration can release endorphins, the feel-good hormones that boost mood.
Bone Density Support
Some research suggests that whole-body vibration may stimulate bone growth and increase bone density.
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Low-Impact Exercise
For those who struggle with traditional workouts due to joint pain, mobility issues, or a busy schedule, vibration plates offer a low-impact alternative. Standing or sitting on the plate for just 10-15 minutes per session can still yield significant benefits, making it an excellent option for people of all fitness levels.
Scientific Evidence and Studies
Several studies have investigated the effects of WBV on fat mass and body composition. A systematic review and meta-analysis of seven controlled trials with 280 subjects showed a significant effect of WBV on total fat mass (kg), but clinically insignificant effects on % body fat after 6-24 weeks of therapy. The mean change for total fat mass per kg was -0.76 (95% CI: -1.42, -0.09), while the mean change for % body fat was -0.61 (95% CI: -1.51, 0.13).
Specific Studies and Findings
- Artero et al. investigated the effects of 8 weeks of WBV on percent fat mass in young adults, comparing two groups: placebo plus resistance training and WBV plus resistance training. They reported a 2.1% decrease (P<0.001) in % body fat for the WBV group.
- Vissers et al. reported the effects of long-term WBV (12 months) training on Visceral Adipose Tissue (VAT) in overweight and obese adults. They found significant decreases in % body fat after 3 months in the fitness and vibration groups, as well as a decrease in % body fat from baseline after 6 or 12 months in all three intervention groups. After 12 months, only the vibration group showed a significant decrease in VAT compared to baseline.
- Connolly et al. conducted a randomized controlled trial among 44 women, comparing a soccer group (SG), WBV group (VG), and control group (CO). They applied WBV with vibration parameters of 1.5-4 mm amplitude and 12-27 Hz frequency for 16 weeks. There was no statistically significant change in the WBV group after 16 weeks of intervention.
Meta-Analysis Results
A meta-analysis of studies using Power Plate® devices showed a combined effect of WBV on percent fat mass of -1.25 (95% CI: -2.23, -0.26), which is clinically significant. However, studies using FitVibe® devices showed no significant effect.
How to Use Vibration Machines Effectively
- Combine with a Healthy Diet: Vibration plates are a great complement to a healthy eating plan.
- Exercise Consistently: Use the vibration plate regularly, aiming for 3-5 times a week.
- Perform Targeted Exercises: To further enhance results, incorporate exercises like squats, lunges, or push-ups while using the vibration plate.
- Start Slowly: If approved by your doctor to add whole-body vibration to your exercise routine, start slowly and listen to your body. Begin with short 5-10 minute sessions at a low intensity setting to allow your body to adjust to the sensations.
- Gradually Increase: Gradually increase the length and intensity of your sessions. If you experience discomfort, nausea or pain at any time, you should stop.
Potential Risks and Considerations
While vibration machines are generally safe, they may not be suitable for everyone.
Contraindications
People who’ve had recent injuries or surgery should avoid them. So should children, and anyone who’s pregnant. The intense vibrations and muscle stimulation experienced with vibration plates can pose risks for certain people.
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Potential Side Effects
Some studies that focus on hazards of whole-body vibration in the workplace, such as through the use of powered-hand tools, suggest it may be associated with:
- Headaches
- Neck pain
- Dizziness
- Back pain
- Motion sickness
- Digestive problems
- Nervous system damage
- Cardiovascular disease
- Cancer
However, it's important to note that these studies often involve prolonged exposure to vibrations in conjunction with other occupational hazards.
Safety Precautions
It’s a good idea to always check with your doctor before you use one, especially if you’re pregnant, older, or have a medical condition.
Sample Exercises on a Vibration Machine
A person can perform many different types of exercise on a vibration machine, including both static and dynamic exercises. Here are some potential exercises you can perform on a vibration machine:
- Squat: Stand on the vibration plate and place the feet hip-width apart. Tense the core and begin to bend forward at the hips. Push the hips back and bend the knees. Lower into a squat position, keeping the heels and toes on the vibration plate. Tense the glutes and begin to straighten the legs to lift back to a standing position. Aim for three sets, choosing the number of repetitions based on energy levels and difficulty.
- Pushup: Put a mat on the vibration plate. Place the hands on the vibration plate and keep the feet hip distance apart. Ensure the wrists are shoulder-width apart. Inhale while bending the elbows slowly to lower the chest to the vibration plate. Lower until the elbows are at a 90-degree angle. Exhale while tensing the chest muscles and begin to push back up to the starting position. Aim for three sets, choosing the number of repetitions based on energy levels and difficulty.
- Plank: Put a mat on the vibration plate. Place the forearms on the vibration plate, shoulder-width apart. Lift the body off the floor so that the toes and forearms support it. If this is too difficult, bring the knees to the floor. Hold this position for three sets of 30 seconds.
- Lunge: Stand in front of the vibration plate, feet hip-width apart. Place one foot on the vibration plate, keeping the knee in line with the ankle. Squeeze the quads and move the foot of the leg that is not on the vibration plate backward until the knee is just above the floor. Stabilize the body by placing weight on the foot on the vibration plate. Aim for three sets on each leg, choosing the number of repetitions based on energy levels and difficulty.
- Calf raises: Stand in the center of the vibration plate, feet hip-width apart. Shift the body weight onto the balls of the feet. Press down and lift the heels up, without locking the knees. Hold this position. Bring the heels back down toward the vibration plate. Aim for three sets of 15 repetitions.