The promise of effortless weight loss and muscle gain using vibration machines is undeniably tempting. These devices, also called shaking machines or shaking platforms, utilize whole-body vibrations to stimulate muscle contractions. But can you really shake your way to a better body? This article delves into the science, benefits, risks, and expert opinions surrounding V12 weight loss machines.
What are V12 Weight Loss Machines?
V12 weight loss machines are a type of fitness equipment that employs whole-body vibration. When you stand on a vibration plate, the rapid shaking forces your muscles to contract and relax reflexively, multiple times per second. As Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences, explains, "The purpose of vibration plates is to generate quick vibrations that cause your body's muscles to contract and relax several times per second… At a far greater frequency, this resembles the spontaneous contractions that take place during exercise."
Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, adds, "This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface."
Vibration plates can move in various directions - up and down, side to side, and front to back - with harmonic vibrations ranging from 25 to 50 times per second, activating different muscle groups.
Potential Benefits of Vibration Machines
Some studies suggest whole-body vibration machines may help people lose weight and build muscle. Experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan, including a balanced diet and aerobic and strength training.
Read also: CPAP Machine Benefits
According to Verebes, some potential advantages include:
- Improved muscle tone and strength
- Better circulation
- Higher bone density
- Improved flexibility and balance
- Lymphatic drainage
- Potential weight loss (when combined with diet and exercise)
One 2021 study concluded that whole-body vibration training "may be an alternative exercise method to boost the effect of strengthening exercise" in older adults. Similarly, a 2007 study suggested that vibration training has the "potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia."
Additional research indicates that vibration-based exercise may help improve bone mass density, reduce inflammation, and alleviate chronic low back pain.
A 2019 review of studies, encompassing 280 participants, found that whole-body vibration led to a significant amount of fat loss, although it didn't cause a significant change in body fat percentage in studies lasting fewer than 6 months. The review emphasized the need for longer and larger studies to accurately assess the effectiveness of whole-body vibration machines for weight loss.
A 2012 study involving 36 women in their 20s revealed a significant improvement in standing long jump scores, indicating enhanced lower body power, after 8 weeks of vibration training.
Read also: Elliptical Trainer Benefits: Weight Loss
In a 2016 study, middle-aged women with obesity were divided into three groups: dieting only, dieting and vibration training, and dieting and aerobic exercise. While all three groups experienced fat loss, the vibration training and aerobic exercise groups lost more fat than the dieting-only group. 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.
How Vibration Machines Work
When the platform of a vibration machine shakes, your muscles reflexively contract rapidly. Even though this isn’t under your conscious control, it still requires energy and causes you to burn calories. Machines called electromyographs, which measure electrical activity in your muscles, have confirmed that vibration machines cause an increase in muscular activity. The amount of energy your body burns depends on the frequency and strength of the vibrations.
Potential Risks and Considerations
While generally safe, vibration plates pose some potential risks. Michael Betts, a personal trainer and director at TrainFitness, notes that these include "aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly."
Certain individuals should avoid using vibration plates:
- People with cardiac or circulatory disorders (e.g., deep vein thrombosis, pacemakers)
- Pregnant women
- People who have recently had surgery
- People with severe osteoporosis
- People with pre-existing disorders, including herniated discs, joint issues, or acute inflammation
Verebes cautions that "excessive use or high-intensity vibrations may strain ligaments, muscles or joints" and that "the vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities."
Read also: Comprehensive Guide to Elliptical Weight Loss
It's advisable to consult with a doctor before using a vibration plate, especially if you have any pre-existing health conditions.
A 2015 study linked regular exposure to whole-body vibration to a higher risk of lower back pain and sciatica. However, the study participants were exposed to vibration regularly as part of their jobs, so the results may not be directly applicable to vibration plate users.
How to Use a Vibration Plate Effectively
Depending on the model, vibration machines can be used while standing, lying, or sitting. People often perform exercises on the machine while it's vibrating to increase calorie burn.
A person can perform many different types of exercise on a vibration machine, including both static and dynamic exercises. Static exercises involve holding a position for a set length of time (e.g., a plank), while dynamic exercises involve movement (e.g., pushups).
Some potential exercises to perform on a vibration machine include:
- Pushups
- Crunches
- Squats
- Calf raises
- Lunges
- Planks
Laura Wilson recommends the following vibration plate exercises:
- Push-ups: Place your palms on the platform in a high plank position. Lower into a push-up, bringing your chest close to the platform. Perform three sets of 10 reps.
- High plank holds: Hold a high plank position on the platform for 30 seconds. Perform three sets.
- Tricep dips: Sit on the edge of the platform, placing your palms just outside your hips. Scoot forward and lower your hips toward the ground by bending at the knees. Push through your palms to return to the starting position. Perform three sets of 10 reps.
For beginners, Verebes recommends starting with 5 to 10 minutes at a low intensity, limiting sessions to two to three times per week. As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week, but never exceeding 30 minutes. Betts recommends leaving at least 24 hours between sessions for proper recovery.
Standing vs. Exercising on a Vibration Plate
While simply standing on a vibration plate can support circulation and balance, actively moving your body maximizes the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will provide strength gains, balance improvements, and overall training effects.
Betts suggests combining both approaches: "use static holds to build comfort and awareness, then move for optimal results. Form and progression are key regardless of whether you're moving or holding positions."
Liton Laser and V12 Slimming Technology
Beijing Anchorfree, established in 2003, is a company focused on R&D, manufacturing, sales, and service of non-invasive medical and cosmetic equipment. Their products cover various series, including CO2 fractional lasers, MID-infrared 1550nm fractional lasers, 808NM hair removal diode lasers, IPL, RF, E-light, water oxygen jet systems, and vacuum/cavitation/cryolipolysis systems.
Liton Laser, potentially associated with Beijing Anchorfree, offers equipment for weight loss, such as cryolipolysis and RF fat blasting instruments. One such device, the V12 slimming machine, combines vacuum suction, strong vibration, and pressure to stimulate the fat layer. The vacuum suction pulls the fascia layer, creating a massage and fat-pushing effect, while the vibration softens the fat for easier removal through the lymphatic circulation system.
The advanced vibration system can reach a frequency of 10Hz. The machine utilizes vacuum negative pressure, rolling electrodes, near-infrared laser 940nm, and bipolar RF to accelerate fat cell and fibroblast metabolism, promote blood perfusion and lymphatic circulation, reduce the distance between fat cells, and promote apoptosis.
Clinical results show that the V12 slimming machine can reduce buttocks by an average of 5.92 cm, thighs by 2.54 cm, and abdomen by 7.37 cm. The treatment time is typically short, around 20 minutes, and the machine has four roller sizes for use on the whole body, including handles for arm and face slimming. The negative pressure machine is designed to be safer and avoid adverse reactions.