Vibration Plates for Weight Loss: Examining the Research

Whole Body Vibration (WBV) has emerged as a popular alternative to traditional physical activity, purported to reduce body fat. However, the reported efficacy of WBV therapy has been inconsistent, leading to questions about its true potential for weight loss. This article examines the available research on vibration plates and their effects on fat mass reduction, exploring the evidence, potential benefits, and limitations of this technology.

What are Vibration Plates?

Whole body vibration (WBV) therapy involves using a motor-driven oscillating platform that generates sinusoidal vibration. This vibration is transmitted to the user while they stand, sit, or lie on the plate. Vibration was first applied as a therapy by a Russian scientist to potentially decrease the severity of declines in bone and muscle mass among cosmonauts and has been used widely thereafter to improve musculoskeletal strength.

The effects of vibration are strongly dependent on the device type and vibration parameters, including the frequency, amplitude, and duration of WBV, which, in combination with the study design, may lead to different therapeutic benefits.

Research on Vibration Plates and Weight Loss

A systematic literature search was conducted to investigate the effects of whole-body vibration therapy on reducing fat mass in the adult general population using Medline, Embase, Cochrane Central Register of Controlled Trials and Cochrane Database of Systematic Reviews via Ovid, CINAHL via Ebsco and PubMed, up to March 27, 2019.

A 2019 systematic review analyzed the effects of whole-body vibration therapy on fat loss. The review included seven controlled trials with a total of 280 subjects. The meta-analyses were performed for six studies based on reported fat mass (%/kg) changes in the intervention and control groups. The studies evaluated the effects of WBV on fat mass (%/kg) as a primary or secondary outcome.

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The mean change for total fat mass per kg and % body fat were -0.76 (95% CI: -1.42, -0.09) and -0.61 (95% CI: -1.51, 0.13) respectively. This systematic review and meta-analyses showed a significant effect of WBV on total fat mass (kg), however clinically insignificant effects of 6-24 weeks of WBV therapy on % body fat.

Conflicting Results and Study Designs

The impact of WBV on body composition and fat mass have been investigated with inconsistent results. Some reviews evaluated the effects of WBV on body composition or different metabolic pathways related to weight loss. Alternatively, one systematic review evaluated the effects of WBV on body composition in obese subjects with medical comorbidities. To date, there has been no systematic review and meta-analysis studying the effects of WBV on fat mass in the general population.

The positive effects of WBV therapy on the metabolic consequences of immobilization were first evaluated in 1949 in men with the use of an oscillating bed. WBV therapy has the potential to provide a variety of beneficial effects for people who have limitations to conventional exercise participation.

Examples of WBV Studies

• Artero et al. investigated the effects of 8 weeks WBV on percent fat mass in young adults comparing two groups of placebo plus resistance and WBV plus resistance training. They applied FitVibe® Excel pro (Bilzen, Belgium) plate and vibration parameters of 20 to 40 Hz and 2.5 to 5 mm and reported a 2.1% decrease (P<0.001) in % body fat for the WBV group.
• Vissers et al. (2010) reported the effects of long-term WBV (12 months, 6 months intervention followed by 6 months follow-up) training on Visceral Adipose Tissue (VAT) in overweight and obese adults comparing four different groups of diet, fitness (diet + fitness), WBV (diet + WBV) and control. They applied vibration parameters of low to high amplitude and frequencies of 30 to 40 Hz using the Power Plate, (Badhoevendorp, the Netherlands). They reported significant decreases in % body fat after 3 months in the fitness and the vibration groups as well as decrease in %body fat from baseline after 6 or 12 months in all three intervention groups. VAT significantly decreased after 3 months in all three intervention groups, but after 6 months, only persisted in the diet and the WBV groups compared to baseline. After 12 months, which is 6 months after stopping all the interventions, only the vibration group showed a significant decrease in VAT compared to baseline. The WBV intervention group reported decreased waist to hip ratio after 3, 6 and 12 months compared to baseline.
• Song et al. investigated the effects of WBV on fat mass in an 8-week intervention trial of postmenopausal healthy obese women using the Body master EOS-6600 (MEDIEOS, Gwangju, Korea) vibration platform and vibration at low amplitude (2 mm) and low frequency (22 Hz).

Study Selection and Risk of Bias

Using a comprehensive search strategy, 2,418 studies were identified. Following title and abstract screening and excluding duplicates and animal studies, 45 of 1,601 articles were selected for full-text screening. Of these 45 selected publications after excluding irrelevant studies, seven publications were included in the review.

The main observation from the risk of bias and methodological quality assessments are the many “unclear” scores regarding allocation concealment, indicating that this item was not sufficiently reported or that device concealment was not feasible. This could result in an unknown risk of selection bias. One study was completely blinded, and the others were not blinded to the participants and therapy providers; therefore, the probability of performance bias could be high. Incomplete outcome data were adequately addressed in four studies while in the other three it was not clear and may have resulted in a high risk of attrition bias. Regarding reporting bias, a high risk was identified for one study. All other studies were scored with a low risk of bias on this item.

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Types of Vibration Plates and Study Parameters

Seven studies with a total of 280 subjects were included in the systematic review that used three different WBV devices including Power Plate®, FitVibe® and Galileo® devices.

• FitVibe® Excel pro (Bilzen, Belgium): Two trials used this vertical vibration device for WBV. Artero (2012) conducted a randomized controlled trial among 23 physical education college students for 8 weeks using vibration amplitude of 2.5-5 mm and frequency of 20-40 Hz. The control group (n=10) underwent resistance training and placebo or sham WBV, in addition the intervention group participated in resistance training and WBV (n=13). Rubio-Arias (2015) applied vibration parameters of 2-4 mm and 30-45 Hz for 6 weeks.
• Galileo® WBV device: Connolly et al (2014) conducted a randomized controlled trial among 44 women. The study consisted of three groups, a soccer group (SG=13), WBV group (VG=17), and control group (CO=14). 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. The results for the control group were not significant however, a statistically significant change in percent fat was noted in the soccer group. The absolute change in fat mass weight (kg) in the vibration group and control group was 0.37±1.92 and -0.17±1.98 respectively.
• Power Plate®: Four studies used the Power Plate® for WBV intervention. Lamont et al. (2011) examined the effects of a 6-week, periodized squat training program with or without whole-body low-frequency vibration (WBLFV) among thirty men with at least six months of recreational weight training experience. Subjects were randomly assigned to either one of two training groups, or to an active control group. The first active control group (n=6) did not participate in the training protocol but participated only in the testing sessions. The Second training group (n=13) performed 6 weeks of squat training while receiving WBV (50 Hz), before and in-between sets. The third training group (n=11) performed 6 weeks of squat training for 12 weeks. Martinez-Pardo et al. (2013) used different amplitudes for the WBV intervention and compared the results with the control group. They reported that fat mass (kg) in the high-frequency group decreased by -0.5 (±1.4), but this reduction was not statistically significant. In the low-frequency group, fat mass (kg) was increased insignificantly by 0.1 (±1.4) kg. The change in percent body fat was not statistically significant. In another randomized clinical trial, Martinez-Pardo (2014) studied the effects of WBV on 41 recreationally active (32 men and 9 women) subjects. The intervention group was divided into two experimental groups, one group underwent two sessions per week (G2) and the second intervention group underwent three WBV sessions per week (G3). The frequency of vibration (50 Hz), amplitude (4 mm), time of work (60 seconds), and time of rest (60 seconds) remained the same for both experimental groups. They compared the results with a third control group. In a randomized clinical trial by Roelants et al. (2004), the effects of 24 weeks of WBV and fitness training on body composition and muscle strength was investigated among 48 untrained females. They randomly assigned the subjects into three groups, the WBV group performed unloaded static and dynamic exercise on a vibration platform, the fitness group followed a standard cardiovascular and training program (three times weekly), and the control group did not participate in any training.

Meta-Analysis of WBV Effects

1. Three clinical trials reported the effects of WBV on percent fat mass as a mean difference and corresponding standard deviation. The overall mean change and 95% CI were -0.69 (-1.51, 0.13). The effects of WBV therapy on percent body fat.
2. The effects of WBV on fat mass per kg reported in the second meta-analysis. There was a statistically significant effect of WBV on total fat mass per kg with the overall mean change of -0.76 (95% CI, -1.42 , -0.09; P-value=0.03). The effects of WBV therapy on body fat per kg.
3. The third meta-analysis was conducted to describe the effects of WBV on percent fat mass based on a subset of three different WBV devices. The mean changes in percent body fat for each category, as well as overall mean difference, are depicted in a forest plot including the results of the risk of bias assessment for each study. The results of the Martinez-Pardo 2013 and 2014 studies were entered for the high amplitude WBV, and three days of intervention. The combined effects of WBV on percent fat mass in the first three studies which used Power Plate® was -1.25 (95% CI: -2.23, -0.26) that is clinically significant. The total effects of WBV on percent fat mass in the second group of studies which used FitVibe® was -0.35 (95% CI: -3.33, 2.62) that is not significant. The overall mean change was -0.61 (95% CI: -1.38, 0.17) and p-value of overall effect was 0.12 for all three groups of devices. The estimate from these trials showed no statistically significant difference in mean change in percent body fat.

How Vibration Plates 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 Exercises 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. Static exercises include held movements such as planks. Dynamic exercises, such as squats and pushups, require constant movement.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Additional Health Benefits

Researchers have linked vibration plates with other health benefits, including:

• Increased muscle strength in older adults: Whole-body vibration therapy may help older adults improve their physical performance. A small 2021 study found that adults above the age of 65 who underwent whole-body vibration therapy and strength training experienced increases in physical performance and muscle strength. However, those who only practiced strength training experienced an improvement in muscle strength alone. The results of this study suggest that whole-body vibration therapy may help boost the effects of strength training and lead to better physical performance outcomes in older adults.
• Rehabilitation after a heart attack: A small 2022 study found that males who had heart attacks experienced improvements in stamina, endurance, and strength when they participated in a special training program that combined a range of exercises with whole-body vibration. However, the research noted the same improvement in participants who exercised without a vibrating plate. Although whole-body vibration did not appear to produce different results than exercise alone in this study, it may help people who do not have the energy to endure a full exercise program. Consequently, it could be a promising tool in heart attack rehabilitation.
• Reduced blood pressure: A small study of 38 young, overweight women/women with obesity found that 6 weeks of vibration training reduced artery stiffness and improved blood pressure. Other research has looked at postmenopausal, overweight women/women with obesity and found that doing four leg exercises three times a week on a vibration plate for 8 weeks, along with a supplement of the amino acid L-citrulline, helped to lower blood pressure.
• Improved lower back pain: A 2023 review of 14 studies published in the Journal of Orthopaedic Surgery and Research found that vibration plate training can improve pain and function among people with chronic lower back pain.
• Better cognitive function: A 2023 review of eight studies published in the journal AIMS Neuroscience found that vibration plate training improves cognitive (thinking) skills both in healthy people and those who already have cognitive problems such as dementia or ADHD.

Safety and Precautions

Vibration machines are generally safe, but they may not be suitable for some people. People who are at a high risk of falling may want to stick to exercises they can perform while lying on their back or sitting down, as opposed to standing.

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Some studies have looked at negative health effects associated with repeated exposure to vibration machines at work, such as through using jackhammers, driving delivery vehicles, and using earth-moving equipment. These studies suggest an association between repeated exposure to vibrations and an increased risk of developing pain in the back, neck, hand, shoulder, and hip. Repeated exposure to vibrations was also associated with an increased risk of developing cardiovascular disease, digestive problems, nerve damage, headaches and cancer.

However, most studies linking vibration to these health effects have involved people exposed to vibration every day for an extended period while working. These people are also often exposed to other risk factors, like toxic chemicals and repeated heavy lifting.

It is important to remember that people who experience exposure to constant whole-body vibration for several hours per day may also work in an environment where they breathe in hazardous building materials, especially on construction sites. Consequently, it is difficult to establish whether whole-body vibrations are related to any of the conditions listed above.

Contraindications

There are certain conditions that are prohibitive of this practice. “Those with a pacemaker, those who have a fracture, individuals with hip and knee replacements, and pregnant women are not advised to engage in whole-body vibration training,” advises Olson.

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