Vibration plates have become increasingly popular as a supplementary tool for workouts, with proponents claiming they can boost fat burning and muscle development. These machines generate high-speed vibrations that cause the body to shake, challenging muscles during exercise. However, it’s crucial to understand both the potential benefits and risks associated with vibration plate exercises.
What are Vibration Plates?
Vibration plates, also known as power plates or whole-body vibration (WBV) platforms, are fitness devices that use whole-body vibration to stimulate muscles. When a person stands, sits, or performs exercises on a vibration plate, the platform vibrates, typically at a frequency of 20-60 times per second. This forces the muscles to contract and relax repeatedly. The amount of energy the body burns depends on the frequency and intensity of the vibrations.
Potential Benefits of Vibration Plate Exercises
While research is ongoing, studies suggest that vibration plates may offer several health and fitness benefits:
Weight Loss and Fat Reduction
Some research indicates that vibration plates can aid in weight loss. A 2019 systematic review analyzing seven studies with 280 participants found that whole-body vibration therapy led to fat loss. However, studies lasting six months or less did not show a significant change in body fat percentage.
One study revealed that vibration plates were more effective at reducing visceral fat (the fat deep within the belly) compared to traditional aerobic and resistance training. The calorie-burning benefits of vibration plates are comparable to moderate-intensity walking.
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Increased Muscle Strength and Physical Performance in Older Adults
Whole-body vibration therapy may improve physical performance in older adults. A small 2021 study found that adults over 65 who combined whole-body vibration therapy with strength training experienced improvements in both physical performance and muscle strength. Those who only did strength training improved muscle strength alone. These results suggest that whole-body vibration therapy may enhance the effects of strength training in older adults.
Rehabilitation After a Heart Attack
A small 2022 study showed that males who had heart attacks experienced improvements in stamina, endurance, and strength when they participated in a training program that combined various exercises with whole-body vibration. However, the research also noted the same improvement in participants who exercised without a vibrating plate. Whole-body vibration may be a promising tool in heart attack rehabilitation, especially for those who lack the energy for a full exercise program.
Other Potential Benefits
Additional research suggests vibration plates may offer other health benefits:
- Reduced Blood Pressure: A small study involving overweight women found that six weeks of vibration training reduced artery stiffness and improved blood pressure.
- Improved Lower Back Pain: A 2023 review of 14 studies found that vibration plate training can improve pain and function in people with chronic lower back pain. This may be due to the activation of muscle fibers, relaxation of lower back muscles, and activation of proprioceptors.
- Better Cognitive Function: A 2023 review of eight studies found that vibration plate training improves cognitive skills in both healthy individuals and those with cognitive problems like dementia or ADHD.
Exercises to Perform on a Vibration Plate
The exercises a person can complete on a vibration plate depend on the model. However, a person can typically use them while doing the following five exercises, which include a mix of static and dynamic movements.
Here are some exercises you can perform on a vibration plate:
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Squat:
- Stand on the vibration plate with feet hip-width apart.
- Tense the core and bend forward at the hips.
- Push the hips back and bend the knees, lowering into a squat position.
- Keep heels and toes on the plate.
- Tense the glutes and straighten the legs to return to a standing position.
Pushup:
- Place a mat on the vibration plate.
- Place hands on the plate, shoulder-width apart.
- Inhale while bending elbows slowly to lower the chest to the plate.
- Lower until elbows are at a 90-degree angle.
- Exhale while tensing the chest muscles and push back up to the starting position.
Plank:
- Place a mat on the vibration plate.
- Place forearms on the plate, shoulder-width apart.
- Lift the body off the floor, supported by toes and forearms.
- Hold this position.
Lunge:
- Stand in front of the vibration plate, feet hip-width apart.
- Place one foot on the vibration plate, knee in line with the ankle.
- Squeeze the quads and move the other foot backward until the knee is just above the floor.
- Stabilize the body.
Calf Raises:
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- Stand in the center of the vibration plate, feet hip-width apart.
- Shift 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.
Potential Risks and Precautions
While generally considered safe for most people, vibration plates are not suitable for everyone. It's important to be aware of the potential risks and take necessary precautions:
Potential Side Effects
Most people do not experience side effects after using a vibrating plate. However, some studies on workplace vibration exposure suggest potential associations with:
- Headaches
- Neck pain
- Dizziness
- Back pain
- Motion sickness
- Digestive problems
- Nervous system damage
- Cardiovascular disease
- Cancer
It's important to note that these studies involve constant whole-body vibration exposure for several hours per day, often in environments with other hazardous materials. It is difficult to establish whether whole-body vibrations are directly related to any of the conditions listed above.
Who Should Avoid Vibration Plates?
Certain individuals should avoid using vibration plates:
- Individuals with underlying cardiovascular conditions: Such as heart diseases, past heart attacks, strokes, pacemakers, and blood clotting disorders.
- People with recent muscle or bone injuries: The vibrations can potentially slow down the recovery process for sprains, strains, tears, or fractures.
- Individuals with medical implants: Such as pacemakers or other electronic medical devices.
- Pregnant women: Due to potential risks to the developing fetus.
- Children: The impact of whole-body vibrations on the developing skeletal system of young children is still not well understood.
Precautions and Recommendations
For those who can safely use vibration plates, here are some precautions and recommendations:
- Start slowly: Begin with short 5-10 minute sessions at a low intensity setting to allow your body to adjust to the sensations.
- Gradually increase intensity: Gradually increase the length and intensity of your sessions as you become more comfortable.
- Focus on proper form: Maintaining proper posture and alignment during vibration plate exercises is crucial for minimizing the risk of exacerbating back issues.
- Listen to your body: If you experience discomfort, nausea, or pain at any time, stop the exercise.
- Consult with a healthcare provider: If you have any existing injuries or are recovering from a recent injury, it's important to consult with your healthcare provider before using vibration plates.
Technical Aspects of Vibration Plates
Understanding the technical aspects of vibration plates can help you choose the right device and use it safely and effectively:
Direction of Vibration
Vibration platforms provide vibratory stimulus in one of two ways:
- Vertical displacements: The entire platform moves uniformly.
- Oscillatory alternating displacements: The platform oscillates over a central fulcrum, simulating how humans walk.
For therapy, a platform that does not oscillate is preferable to ensure uniform signal distribution through the body.
Frequency of Vibration
Vibration frequency is measured in hertz (Hz). Studies that demonstrate improvements in muscle and bone strength and size use whole body vibrations that employ frequencies of 25 to 45 Hz. Frequencies between 20 and 70 Hz are the recommended safety range.
Acceleration
Acceleration describes how quickly the motion exists in each direction, measured in gravitational units (g-force). You want to avoid high magnitude (or high intensity) vibration platforms, as these have the most dangerous side effects.
Magnitude
The magnitude of vibration is measured in amplitude, which describes how much motion exists in each direction (in millimeters). The magnitude of a vibration stimulus is a combination of amplitude and acceleration.
Time on Platform
The longer you are on a high magnitude platform, the greater the danger to your body. Low intensity platforms provide dosage guidance for safe use.