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The reintroduction of vibration plates is one of the most intriguing recent developments in the home fitness industry. When first introduced, their weight loss and health-improving claims seemed to be no more than a money-grabbing gimmick. Yet recent credible research has uncovered some very real benefits of working out on a vibration plate.
Let's investigate.
What is a Vibration Plate?
A vibration plate is a workout device that stimulates the body's muscles using high-frequency vibrations. It is claimed that muscle strength, circulation, and overall fitness can all be improved as a result of the rapid contraction and relaxation that vibrations induce in the muscles. Vibration plates are frequently used in gyms, fitness centers, and people's homes for exercises, including squats, lunges, and push-ups.
Vibration plates come in a variety of shapes and sizes, with some including programmable settings that target particular muscle groups.
How does a vibration plate work?
Vibration plates use high-frequency vibrations to stimulate the body's muscles. The vibrations from the vibration plate are conveyed through your body as you stand, sit, or lie on it, causing your muscles to contract and relax quickly. The fast contraction and relaxation of the muscles are referred to as a "muscle reflex," and they can assist in increasing circulation, flexibility, and muscle strength.
Vibrations from the vibration plate can also lead to a decrease in the synthesis of cortisol, a stress hormone, and an increase in the production of growth hormone. This may reduce inflammation, improve overall health, and potentially boost muscle growth.
A number of vibration plates have programmable settings and adjustable options that let you target particular muscle groups and meet specific training objectives.
Benefits of Vibration plates
In recent years there has been quite a lot of scientific study into the benefits of whole-body vibration training. Here's an overview of the key research-backed benefits that have been identified:
1. Reduced bone loss
A number of studies have shown that whole-body vibration therapy can reduce bone loss and increase bone mineral density. Though the exact mechanisms that it does so are unclear, researchers believe that vibration exercise increases osteoblast activity, which controls bone growth. Increased bone density and less bone loss may result from this.
It has also been demonstrated that vibration exercise reduces osteoclast activity, which controls bone resorption. This is the process by which bone tissue is broken down.
By increasing blood flow and oxygen delivery to the bones and tissues, vibration exercise can enhance circulation. This may lower the risk of bone loss and help with bone development and regeneration.¹
2. Helps weight loss
Whole body vibration machine exercise may help in weight loss in a number of ways. Exercise on a vibration plate can raise metabolic rate, which increases calorie burn and promotes weight loss. According to one study, vibration plate exercise enhanced adults who were overweight or obese's resting metabolic rates, suggesting that it may be a useful strategy to raise metabolism and promote weight loss.² Here are some other ways to help control your metabolic rate.
Vibration plate exercise may strengthen your muscles, which will help you burn more calories and lose weight. Vibration plate training has been shown to boost muscle strength and lead to weight loss in obese individuals.³
Vibrating plate exercise may also assist in reducing appetite and lowering food intake, which results in weight loss. According to one study, vibration plate exercise helped obese persons feel less hungry and less tempted to overeat, indicating that it might be an effective weight-management strategy.?
3. Increases muscle recovery
Exercise on a vibration plate helps improve blood circulation to the muscles, which can assist in promoting muscle healing and repair. In one study, vibration plate training improved blood flow and oxygen delivery to the muscles in healthy people, indicating that it might be a useful strategy to speed up muscle recovery.?
Using a vibration plate during an exercise program may also help reduce delayed onset muscle soreness and inflammation. According to one study, vibration plate training significantly reduced athletes' post-eccentric exercise muscle soreness and inflammation.?
4. Increases muscle strength
Progressive whole-body vibration exercise can improve muscle strength by increasing muscle activation, which promotes more muscle recruitment. Comparing vibration plate exercise to conventional exercises like squats and lunges, one study revealed that vibration plate exercise increased muscular activation in the legs and trunk.?
Body vibration plate exercises can enhance neuromuscular coordination, which in turn can help improve muscle strength and control. According to a study on healthy adults, vibration plate training enhanced neuromuscular coordination in the legs and produced higher increases in muscle strength than conventional exercises.?
Vibration plate workouts can also boost the synthesis of growth hormone, which is crucial for repairing and growing new muscle. In one study, healthy adults who exercised on vibration plates experienced large increases in their levels of growth hormone.?
5. Decreases muscle soreness
Exercise with a vibration plate can promote lymphatic drainage, which aids in the removal of waste and lowers inflammation in the muscles. Vibration plate exercise enhanced lymphatic drainage and decreased inflammation in the muscles following an exercise session, according to one study.¹?
6. Improved balance
Training using vibration plates can enhance proprioception, which is the capacity to perceive changes in body position and motion. By enabling the body to more accurately feel and react to changes in position and motion, improved proprioception can help in improving balance. In one study, vibration plate training increased proprioception and resulted in larger improvements in balance than conventional balancing exercises.¹¹
7. Improved flexibility
Vibration plate exercises may increase range of motion and flexibility, which can help lower the risk of injury and speeds up muscle recovery. In a study on healthy adults, vibration plate workouts increased range of motion and enhanced flexibility more than conventional stretching exercises.¹² Here's more information about alternative stretching techniques.
Another way that vibration plate training may increase balance is by improving muscle recruitment and activation. Research shows that vibration plate training increased muscle activation in the legs and torso more than conventional balance exercises in healthy adults.
8. Lower blood pressure
By better endothelial function, higher nitric oxide generation, and decreased sympathetic nervous system activity, studies indicate that vibration plate training may be an efficient strategy to lower blood pressure. However, more investigation is required to completely comprehend the mechanisms underlying this benefit and to establish the ideal frequency, duration, and intensity of vibration plate training for lowering blood pressure.¹³
9. Boosts immunity
Training using vibration plates helps improve lymphatic flow, which carries immune cells throughout the body. Increased immune cell circulation and an improvement in their capacity to recognize and get rid of infections are two ways that improved lymphatic flow might assist in boosting immunity. In one study, vibration plate training increased lymphatic flow and improved immune cell activity.¹?
Cytokines are signaling molecules that aid in the regulation of the immune system, and. according to research, vibration plate training can boost their production.¹?
Who should use vibration plates?
A variety of users, including athletes, fitness enthusiasts, and those new to exercise, can benefit from using vibration plates. However, the following groups may especially benefit from exercising on a vibration plate:
Older adults: Vibration plates may be especially helpful for seniors as they age since they can aid with balance, coordination, and muscle strength. This may lower the chance of falls and other accidents. The improvement of bone density, which is crucial for avoiding osteoporosis in elderly persons, has also been linked to vibration plates. Check out more fitness tips for seniors to stay in top shape.
People with limited mobility: Folks who have arthritis or joint problems can benefit from vibration plates as a low-impact type of exercise. It may be easier to move and exercise by reducing stiffness and soreness in the joints and improving circulation with the plate's vibrations.
Athletes & fitness enthusiasts: Vibration plates may be an effective tool for athletes and fitness enthusiasts aiming to enhance their performance and recovery are vibration plates. It has been demonstrated that vibration plate training increases muscle activation, enhances neuromuscular coordination, and speeds up muscle recovery, all of which can help athletes perform better and lower their risk of injury.
People trying to lose weight: Vibration training burns calories and increases metabolism, both of which help with weight loss.
Now that you know who should use these awesome machines and the benefits they can provide you might want to consider buying one yourself. in that case, make sure to check out our post that covers the Best Vibration Plates on the market.
Who shouldn't use vibration plates?
The following groups should not work out on a vibration plate:
Those with a history of blood clots: It's vital for people with a history of blood clots to avoid vibration plate training since the vibrations from the plates can enhance blood flow and possibly dislodge blood clots.
People with specific medical disorders: Due to the potential hazards and complications connected with these conditions, people with certain medical conditions, such as epilepsy, multiple sclerosis, or heart disease, may not be good candidates for vibration plate training.
Pregnant women: Training on vibration plates may not be safe for pregnant women because the vibrations could potentially harm the fetus.
People who have pacemakers or other medical devices: It's crucial for people who have pacemakers or other medical devices to avoid vibration plate training because the vibrations from the plates could potentially interfere with the device.
Exercises for vibration plates:
There are all sorts of exercises that can be done on a vibration. Here are some of the most popular:
Squats
Lunges
Calf Raises
Planks
V-Sits
Front raises
Triceps Dips
Summary
The vibration plate is an exciting innovation in the fitness industry; I have to admit that I was initially skeptical about the benefits of this device. However, having done a deep dive into the research and then actually using one myself, I have become a convert. If your gym has got vibration plates, I definitely recommend doing some trial workouts on them to experience those benefits for yourself.
References
Rubin C, et al. J Bone Miner Res. 2004;19(3):352-9.
Milanese C, et al. Eur J Appl Physiol. 2019;119(2):361-9.
Alizadeh-Meghrazi M, et al. J Bodyw Mov Ther. 2018;22(1):218-24.
Di Giminiani R, et al. Appetite. 2017;112:277-83.
Cardinale M, Bosco C. Int J Sports Med. 2003;24(6):419–24.
Wilcock IM, et al., Clin Physiol Funct Imaging, 2009;29(2):145-52.
Marin PJ, et al., J Strength Cond Res. 2011;25(3):661–7
Cochrane DJ, et al. Eur J Appl Physiol. 2010;110(2):389-95
Bosco C, et al. Eur J Appl Physiol Occup Physiol. 2000;81(6):418-27
Kelly S, et al., Arch Phys Med Rehabil 2010;91(1):107–12
Kawanabe K, et al. J Musculoskelet Neuronal Interact. 2007;7(2):135-6.
Kim J, et al. J Sports Sci Med. 2015;14(1):187-94.
Figueroa A, et al. Hypertension. 2011;58(5):825-32
Kjaer M, et al. J Appl Physiol. 2017;123(3):637-46
Di Giminiani R, et al. PLoS One. 2016;11(6):e0158153.
The reintroduction of vibration plates is one of the most intriguing recent developments in the home fitness industry. When first introduced, their weight loss and health-improving claims seemed to be no more than a money-grabbing gimmick. Yet recent credible research has uncovered some very real benefits of working out on a vibration plate.
Let's investigate.
What is a Vibration Plate?
A vibration plate is a workout device that stimulates the body's muscles using high-frequency vibrations. It is claimed that muscle strength, circulation, and overall fitness can all be improved as a result of the rapid contraction and relaxation that vibrations induce in the muscles. Vibration plates are frequently used in gyms, fitness centers, and people's homes for exercises, including squats, lunges, and push-ups.
Vibration plates come in a variety of shapes and sizes, with some including programmable settings that target particular muscle groups.
How does a vibration plate work?
Vibration plates use high-frequency vibrations to stimulate the body's muscles. The vibrations from the vibration plate are conveyed through your body as you stand, sit, or lie on it, causing your muscles to contract and relax quickly. The fast contraction and relaxation of the muscles are referred to as a "muscle reflex," and they can assist in increasing circulation, flexibility, and muscle strength.
Vibrations from the vibration plate can also lead to a decrease in the synthesis of cortisol, a stress hormone, and an increase in the production of growth hormone. This may reduce inflammation, improve overall health, and potentially boost muscle growth.
A number of vibration plates have programmable settings and adjustable options that let you target particular muscle groups and meet specific training objectives.
Benefits of Vibration plates
In recent years there has been quite a lot of scientific study into the benefits of whole-body vibration training. Here's an overview of the key research-backed benefits that have been identified:
1. Reduced bone loss
A number of studies have shown that whole-body vibration therapy can reduce bone loss and increase bone mineral density. Though the exact mechanisms that it does so are unclear, researchers believe that vibration exercise increases osteoblast activity, which controls bone growth. Increased bone density and less bone loss may result from this.
It has also been demonstrated that vibration exercise reduces osteoclast activity, which controls bone resorption. This is the process by which bone tissue is broken down.
By increasing blood flow and oxygen delivery to the bones and tissues, vibration exercise can enhance circulation. This may lower the risk of bone loss and help with bone development and regeneration.¹
2. Helps weight loss
Whole body vibration machine exercise may help in weight loss in a number of ways. Exercise on a vibration plate can raise metabolic rate, which increases calorie burn and promotes weight loss. According to one study, vibration plate exercise enhanced adults who were overweight or obese's resting metabolic rates, suggesting that it may be a useful strategy to raise metabolism and promote weight loss.² Here are some other ways to help control your metabolic rate.
Vibration plate exercise may strengthen your muscles, which will help you burn more calories and lose weight. Vibration plate training has been shown to boost muscle strength and lead to weight loss in obese individuals.³
Vibrating plate exercise may also assist in reducing appetite and lowering food intake, which results in weight loss. According to one study, vibration plate exercise helped obese persons feel less hungry and less tempted to overeat, indicating that it might be an effective weight-management strategy.?
3. Increases muscle recovery
Exercise on a vibration plate helps improve blood circulation to the muscles, which can assist in promoting muscle healing and repair. In one study, vibration plate training improved blood flow and oxygen delivery to the muscles in healthy people, indicating that it might be a useful strategy to speed up muscle recovery.?
Using a vibration plate during an exercise program may also help reduce delayed onset muscle soreness and inflammation. According to one study, vibration plate training significantly reduced athletes' post-eccentric exercise muscle soreness and inflammation.?
4. Increases muscle strength
Progressive whole-body vibration exercise can improve muscle strength by increasing muscle activation, which promotes more muscle recruitment. Comparing vibration plate exercise to conventional exercises like squats and lunges, one study revealed that vibration plate exercise increased muscular activation in the legs and trunk.?
Body vibration plate exercises can enhance neuromuscular coordination, which in turn can help improve muscle strength and control. According to a study on healthy adults, vibration plate training enhanced neuromuscular coordination in the legs and produced higher increases in muscle strength than conventional exercises.?
Vibration plate workouts can also boost the synthesis of growth hormone, which is crucial for repairing and growing new muscle. In one study, healthy adults who exercised on vibration plates experienced large increases in their levels of growth hormone.?
5. Decreases muscle soreness
Exercise with a vibration plate can promote lymphatic drainage, which aids in the removal of waste and lowers inflammation in the muscles. Vibration plate exercise enhanced lymphatic drainage and decreased inflammation in the muscles following an exercise session, according to one study.¹?
6. Improved balance
Training using vibration plates can enhance proprioception, which is the capacity to perceive changes in body position and motion. By enabling the body to more accurately feel and react to changes in position and motion, improved proprioception can help in improving balance. In one study, vibration plate training increased proprioception and resulted in larger improvements in balance than conventional balancing exercises.¹¹
7. Improved flexibility
Vibration plate exercises may increase range of motion and flexibility, which can help lower the risk of injury and speeds up muscle recovery. In a study on healthy adults, vibration plate workouts increased range of motion and enhanced flexibility more than conventional stretching exercises.¹² Here's more information about alternative stretching techniques.
Another way that vibration plate training may increase balance is by improving muscle recruitment and activation. Research shows that vibration plate training increased muscle activation in the legs and torso more than conventional balance exercises in healthy adults.
8. Lower blood pressure
By better endothelial function, higher nitric oxide generation, and decreased sympathetic nervous system activity, studies indicate that vibration plate training may be an efficient strategy to lower blood pressure. However, more investigation is required to completely comprehend the mechanisms underlying this benefit and to establish the ideal frequency, duration, and intensity of vibration plate training for lowering blood pressure.¹³
9. Boosts immunity
Training using vibration plates helps improve lymphatic flow, which carries immune cells throughout the body. Increased immune cell circulation and an improvement in their capacity to recognize and get rid of infections are two ways that improved lymphatic flow might assist in boosting immunity. In one study, vibration plate training increased lymphatic flow and improved immune cell activity.¹?
Cytokines are signaling molecules that aid in the regulation of the immune system, and. according to research, vibration plate training can boost their production.¹?
Who should use vibration plates?
A variety of users, including athletes, fitness enthusiasts, and those new to exercise, can benefit from using vibration plates. However, the following groups may especially benefit from exercising on a vibration plate:
Older adults: Vibration plates may be especially helpful for seniors as they age since they can aid with balance, coordination, and muscle strength. This may lower the chance of falls and other accidents. The improvement of bone density, which is crucial for avoiding osteoporosis in elderly persons, has also been linked to vibration plates. Check out more fitness tips for seniors to stay in top shape.
People with limited mobility: Folks who have arthritis or joint problems can benefit from vibration plates as a low-impact type of exercise. It may be easier to move and exercise by reducing stiffness and soreness in the joints and improving circulation with the plate's vibrations.
Athletes & fitness enthusiasts: Vibration plates may be an effective tool for athletes and fitness enthusiasts aiming to enhance their performance and recovery are vibration plates. It has been demonstrated that vibration plate training increases muscle activation, enhances neuromuscular coordination, and speeds up muscle recovery, all of which can help athletes perform better and lower their risk of injury.
People trying to lose weight: Vibration training burns calories and increases metabolism, both of which help with weight loss.
Now that you know who should use these awesome machines and the benefits they can provide you might want to consider buying one yourself. in that case, make sure to check out our post that covers the Best Vibration Plates on the market.
Who shouldn't use vibration plates?
The following groups should not work out on a vibration plate:
Those with a history of blood clots: It's vital for people with a history of blood clots to avoid vibration plate training since the vibrations from the plates can enhance blood flow and possibly dislodge blood clots.
People with specific medical disorders: Due to the potential hazards and complications connected with these conditions, people with certain medical conditions, such as epilepsy, multiple sclerosis, or heart disease, may not be good candidates for vibration plate training.
Pregnant women: Training on vibration plates may not be safe for pregnant women because the vibrations could potentially harm the fetus.
People who have pacemakers or other medical devices: It's crucial for people who have pacemakers or other medical devices to avoid vibration plate training because the vibrations from the plates could potentially interfere with the device.
Exercises for vibration plates:
There are all sorts of exercises that can be done on a vibration. Here are some of the most popular:
Summary
The vibration plate is an exciting innovation in the fitness industry; I have to admit that I was initially skeptical about the benefits of this device. However, having done a deep dive into the research and then actually using one myself, I have become a convert. If your gym has got vibration plates, I definitely recommend doing some trial workouts on them to experience those benefits for yourself.
References
[*]Rubin C, et al. J Bone Miner Res. 2004;19(3):352-9.
[*]Milanese C, et al. Eur J Appl Physiol. 2019;119(2):361-9.
[*]Alizadeh-Meghrazi M, et al. J Bodyw Mov Ther. 2018;22(1):218-24.
[*]Di Giminiani R, et al. Appetite. 2017;112:277-83.
[*]Cardinale M, Bosco C. Int J Sports Med. 2003;24(6):419–24.
[*]Wilcock IM, et al., Clin Physiol Funct Imaging, 2009;29(2):145-52.
[*]Marin PJ, et al., J Strength Cond Res. 2011;25(3):661–7
[*]Cochrane DJ, et al. Eur J Appl Physiol. 2010;110(2):389-95
[*]Bosco C, et al. Eur J Appl Physiol Occup Physiol. 2000;81(6):418-27
[*]Kelly S, et al., Arch Phys Med Rehabil 2010;91(1):107–12
[*]Kawanabe K, et al. J Musculoskelet Neuronal Interact. 2007;7(2):135-6.
[*]Kim J, et al. J Sports Sci Med. 2015;14(1):187-94.
[*]Figueroa A, et al. Hypertension. 2011;58(5):825-32
[*]Kjaer M, et al. J Appl Physiol. 2017;123(3):637-46
[*]Di Giminiani R, et al. PLoS One. 2016;11(6):e0158153.
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Let's investigate.
What is a Vibration Plate?
A vibration plate is a workout device that stimulates the body's muscles using high-frequency vibrations. It is claimed that muscle strength, circulation, and overall fitness can all be improved as a result of the rapid contraction and relaxation that vibrations induce in the muscles. Vibration plates are frequently used in gyms, fitness centers, and people's homes for exercises, including squats, lunges, and push-ups.
Vibration plates come in a variety of shapes and sizes, with some including programmable settings that target particular muscle groups.
How does a vibration plate work?
Vibration plates use high-frequency vibrations to stimulate the body's muscles. The vibrations from the vibration plate are conveyed through your body as you stand, sit, or lie on it, causing your muscles to contract and relax quickly. The fast contraction and relaxation of the muscles are referred to as a "muscle reflex," and they can assist in increasing circulation, flexibility, and muscle strength.
Vibrations from the vibration plate can also lead to a decrease in the synthesis of cortisol, a stress hormone, and an increase in the production of growth hormone. This may reduce inflammation, improve overall health, and potentially boost muscle growth.
A number of vibration plates have programmable settings and adjustable options that let you target particular muscle groups and meet specific training objectives.
Benefits of Vibration plates
In recent years there has been quite a lot of scientific study into the benefits of whole-body vibration training. Here's an overview of the key research-backed benefits that have been identified:
1. Reduced bone loss
A number of studies have shown that whole-body vibration therapy can reduce bone loss and increase bone mineral density. Though the exact mechanisms that it does so are unclear, researchers believe that vibration exercise increases osteoblast activity, which controls bone growth. Increased bone density and less bone loss may result from this.
It has also been demonstrated that vibration exercise reduces osteoclast activity, which controls bone resorption. This is the process by which bone tissue is broken down.
By increasing blood flow and oxygen delivery to the bones and tissues, vibration exercise can enhance circulation. This may lower the risk of bone loss and help with bone development and regeneration.¹
2. Helps weight loss
Whole body vibration machine exercise may help in weight loss in a number of ways. Exercise on a vibration plate can raise metabolic rate, which increases calorie burn and promotes weight loss. According to one study, vibration plate exercise enhanced adults who were overweight or obese's resting metabolic rates, suggesting that it may be a useful strategy to raise metabolism and promote weight loss.² Here are some other ways to help control your metabolic rate.
Vibration plate exercise may strengthen your muscles, which will help you burn more calories and lose weight. Vibration plate training has been shown to boost muscle strength and lead to weight loss in obese individuals.³
Vibrating plate exercise may also assist in reducing appetite and lowering food intake, which results in weight loss. According to one study, vibration plate exercise helped obese persons feel less hungry and less tempted to overeat, indicating that it might be an effective weight-management strategy.?
3. Increases muscle recovery
Exercise on a vibration plate helps improve blood circulation to the muscles, which can assist in promoting muscle healing and repair. In one study, vibration plate training improved blood flow and oxygen delivery to the muscles in healthy people, indicating that it might be a useful strategy to speed up muscle recovery.?
Using a vibration plate during an exercise program may also help reduce delayed onset muscle soreness and inflammation. According to one study, vibration plate training significantly reduced athletes' post-eccentric exercise muscle soreness and inflammation.?
4. Increases muscle strength
Progressive whole-body vibration exercise can improve muscle strength by increasing muscle activation, which promotes more muscle recruitment. Comparing vibration plate exercise to conventional exercises like squats and lunges, one study revealed that vibration plate exercise increased muscular activation in the legs and trunk.?
Body vibration plate exercises can enhance neuromuscular coordination, which in turn can help improve muscle strength and control. According to a study on healthy adults, vibration plate training enhanced neuromuscular coordination in the legs and produced higher increases in muscle strength than conventional exercises.?
Vibration plate workouts can also boost the synthesis of growth hormone, which is crucial for repairing and growing new muscle. In one study, healthy adults who exercised on vibration plates experienced large increases in their levels of growth hormone.?
5. Decreases muscle soreness
Exercise with a vibration plate can promote lymphatic drainage, which aids in the removal of waste and lowers inflammation in the muscles. Vibration plate exercise enhanced lymphatic drainage and decreased inflammation in the muscles following an exercise session, according to one study.¹?
6. Improved balance
Training using vibration plates can enhance proprioception, which is the capacity to perceive changes in body position and motion. By enabling the body to more accurately feel and react to changes in position and motion, improved proprioception can help in improving balance. In one study, vibration plate training increased proprioception and resulted in larger improvements in balance than conventional balancing exercises.¹¹
7. Improved flexibility
Vibration plate exercises may increase range of motion and flexibility, which can help lower the risk of injury and speeds up muscle recovery. In a study on healthy adults, vibration plate workouts increased range of motion and enhanced flexibility more than conventional stretching exercises.¹² Here's more information about alternative stretching techniques.
Another way that vibration plate training may increase balance is by improving muscle recruitment and activation. Research shows that vibration plate training increased muscle activation in the legs and torso more than conventional balance exercises in healthy adults.
8. Lower blood pressure
By better endothelial function, higher nitric oxide generation, and decreased sympathetic nervous system activity, studies indicate that vibration plate training may be an efficient strategy to lower blood pressure. However, more investigation is required to completely comprehend the mechanisms underlying this benefit and to establish the ideal frequency, duration, and intensity of vibration plate training for lowering blood pressure.¹³
9. Boosts immunity
Training using vibration plates helps improve lymphatic flow, which carries immune cells throughout the body. Increased immune cell circulation and an improvement in their capacity to recognize and get rid of infections are two ways that improved lymphatic flow might assist in boosting immunity. In one study, vibration plate training increased lymphatic flow and improved immune cell activity.¹?
Cytokines are signaling molecules that aid in the regulation of the immune system, and. according to research, vibration plate training can boost their production.¹?
Who should use vibration plates?
A variety of users, including athletes, fitness enthusiasts, and those new to exercise, can benefit from using vibration plates. However, the following groups may especially benefit from exercising on a vibration plate:
Older adults: Vibration plates may be especially helpful for seniors as they age since they can aid with balance, coordination, and muscle strength. This may lower the chance of falls and other accidents. The improvement of bone density, which is crucial for avoiding osteoporosis in elderly persons, has also been linked to vibration plates. Check out more fitness tips for seniors to stay in top shape.
People with limited mobility: Folks who have arthritis or joint problems can benefit from vibration plates as a low-impact type of exercise. It may be easier to move and exercise by reducing stiffness and soreness in the joints and improving circulation with the plate's vibrations.
Athletes & fitness enthusiasts: Vibration plates may be an effective tool for athletes and fitness enthusiasts aiming to enhance their performance and recovery are vibration plates. It has been demonstrated that vibration plate training increases muscle activation, enhances neuromuscular coordination, and speeds up muscle recovery, all of which can help athletes perform better and lower their risk of injury.
People trying to lose weight: Vibration training burns calories and increases metabolism, both of which help with weight loss.
Now that you know who should use these awesome machines and the benefits they can provide you might want to consider buying one yourself. in that case, make sure to check out our post that covers the Best Vibration Plates on the market.
Who shouldn't use vibration plates?
The following groups should not work out on a vibration plate:
Those with a history of blood clots: It's vital for people with a history of blood clots to avoid vibration plate training since the vibrations from the plates can enhance blood flow and possibly dislodge blood clots.
People with specific medical disorders: Due to the potential hazards and complications connected with these conditions, people with certain medical conditions, such as epilepsy, multiple sclerosis, or heart disease, may not be good candidates for vibration plate training.
Pregnant women: Training on vibration plates may not be safe for pregnant women because the vibrations could potentially harm the fetus.
People who have pacemakers or other medical devices: It's crucial for people who have pacemakers or other medical devices to avoid vibration plate training because the vibrations from the plates could potentially interfere with the device.
Exercises for vibration plates:
There are all sorts of exercises that can be done on a vibration. Here are some of the most popular:
Squats
Lunges
Calf Raises
Planks
V-Sits
Front raises
Triceps Dips
Summary
The vibration plate is an exciting innovation in the fitness industry; I have to admit that I was initially skeptical about the benefits of this device. However, having done a deep dive into the research and then actually using one myself, I have become a convert. If your gym has got vibration plates, I definitely recommend doing some trial workouts on them to experience those benefits for yourself.
References
Rubin C, et al. J Bone Miner Res. 2004;19(3):352-9.
Milanese C, et al. Eur J Appl Physiol. 2019;119(2):361-9.
Alizadeh-Meghrazi M, et al. J Bodyw Mov Ther. 2018;22(1):218-24.
Di Giminiani R, et al. Appetite. 2017;112:277-83.
Cardinale M, Bosco C. Int J Sports Med. 2003;24(6):419–24.
Wilcock IM, et al., Clin Physiol Funct Imaging, 2009;29(2):145-52.
Marin PJ, et al., J Strength Cond Res. 2011;25(3):661–7
Cochrane DJ, et al. Eur J Appl Physiol. 2010;110(2):389-95
Bosco C, et al. Eur J Appl Physiol Occup Physiol. 2000;81(6):418-27
Kelly S, et al., Arch Phys Med Rehabil 2010;91(1):107–12
Kawanabe K, et al. J Musculoskelet Neuronal Interact. 2007;7(2):135-6.
Kim J, et al. J Sports Sci Med. 2015;14(1):187-94.
Figueroa A, et al. Hypertension. 2011;58(5):825-32
Kjaer M, et al. J Appl Physiol. 2017;123(3):637-46
Di Giminiani R, et al. PLoS One. 2016;11(6):e0158153.
The reintroduction of vibration plates is one of the most intriguing recent developments in the home fitness industry. When first introduced, their weight loss and health-improving claims seemed to be no more than a money-grabbing gimmick. Yet recent credible research has uncovered some very real benefits of working out on a vibration plate.
Let's investigate.
What is a Vibration Plate?
A vibration plate is a workout device that stimulates the body's muscles using high-frequency vibrations. It is claimed that muscle strength, circulation, and overall fitness can all be improved as a result of the rapid contraction and relaxation that vibrations induce in the muscles. Vibration plates are frequently used in gyms, fitness centers, and people's homes for exercises, including squats, lunges, and push-ups.
Vibration plates come in a variety of shapes and sizes, with some including programmable settings that target particular muscle groups.
How does a vibration plate work?
Vibration plates use high-frequency vibrations to stimulate the body's muscles. The vibrations from the vibration plate are conveyed through your body as you stand, sit, or lie on it, causing your muscles to contract and relax quickly. The fast contraction and relaxation of the muscles are referred to as a "muscle reflex," and they can assist in increasing circulation, flexibility, and muscle strength.
Vibrations from the vibration plate can also lead to a decrease in the synthesis of cortisol, a stress hormone, and an increase in the production of growth hormone. This may reduce inflammation, improve overall health, and potentially boost muscle growth.
A number of vibration plates have programmable settings and adjustable options that let you target particular muscle groups and meet specific training objectives.
Benefits of Vibration plates
In recent years there has been quite a lot of scientific study into the benefits of whole-body vibration training. Here's an overview of the key research-backed benefits that have been identified:
1. Reduced bone loss
A number of studies have shown that whole-body vibration therapy can reduce bone loss and increase bone mineral density. Though the exact mechanisms that it does so are unclear, researchers believe that vibration exercise increases osteoblast activity, which controls bone growth. Increased bone density and less bone loss may result from this.
It has also been demonstrated that vibration exercise reduces osteoclast activity, which controls bone resorption. This is the process by which bone tissue is broken down.
By increasing blood flow and oxygen delivery to the bones and tissues, vibration exercise can enhance circulation. This may lower the risk of bone loss and help with bone development and regeneration.¹
2. Helps weight loss
Whole body vibration machine exercise may help in weight loss in a number of ways. Exercise on a vibration plate can raise metabolic rate, which increases calorie burn and promotes weight loss. According to one study, vibration plate exercise enhanced adults who were overweight or obese's resting metabolic rates, suggesting that it may be a useful strategy to raise metabolism and promote weight loss.² Here are some other ways to help control your metabolic rate.
Vibration plate exercise may strengthen your muscles, which will help you burn more calories and lose weight. Vibration plate training has been shown to boost muscle strength and lead to weight loss in obese individuals.³
Vibrating plate exercise may also assist in reducing appetite and lowering food intake, which results in weight loss. According to one study, vibration plate exercise helped obese persons feel less hungry and less tempted to overeat, indicating that it might be an effective weight-management strategy.?
3. Increases muscle recovery
Exercise on a vibration plate helps improve blood circulation to the muscles, which can assist in promoting muscle healing and repair. In one study, vibration plate training improved blood flow and oxygen delivery to the muscles in healthy people, indicating that it might be a useful strategy to speed up muscle recovery.?
Using a vibration plate during an exercise program may also help reduce delayed onset muscle soreness and inflammation. According to one study, vibration plate training significantly reduced athletes' post-eccentric exercise muscle soreness and inflammation.?
4. Increases muscle strength
Progressive whole-body vibration exercise can improve muscle strength by increasing muscle activation, which promotes more muscle recruitment. Comparing vibration plate exercise to conventional exercises like squats and lunges, one study revealed that vibration plate exercise increased muscular activation in the legs and trunk.?
Body vibration plate exercises can enhance neuromuscular coordination, which in turn can help improve muscle strength and control. According to a study on healthy adults, vibration plate training enhanced neuromuscular coordination in the legs and produced higher increases in muscle strength than conventional exercises.?
Vibration plate workouts can also boost the synthesis of growth hormone, which is crucial for repairing and growing new muscle. In one study, healthy adults who exercised on vibration plates experienced large increases in their levels of growth hormone.?
5. Decreases muscle soreness
Exercise with a vibration plate can promote lymphatic drainage, which aids in the removal of waste and lowers inflammation in the muscles. Vibration plate exercise enhanced lymphatic drainage and decreased inflammation in the muscles following an exercise session, according to one study.¹?
6. Improved balance
Training using vibration plates can enhance proprioception, which is the capacity to perceive changes in body position and motion. By enabling the body to more accurately feel and react to changes in position and motion, improved proprioception can help in improving balance. In one study, vibration plate training increased proprioception and resulted in larger improvements in balance than conventional balancing exercises.¹¹
7. Improved flexibility
Vibration plate exercises may increase range of motion and flexibility, which can help lower the risk of injury and speeds up muscle recovery. In a study on healthy adults, vibration plate workouts increased range of motion and enhanced flexibility more than conventional stretching exercises.¹² Here's more information about alternative stretching techniques.
Another way that vibration plate training may increase balance is by improving muscle recruitment and activation. Research shows that vibration plate training increased muscle activation in the legs and torso more than conventional balance exercises in healthy adults.
8. Lower blood pressure
By better endothelial function, higher nitric oxide generation, and decreased sympathetic nervous system activity, studies indicate that vibration plate training may be an efficient strategy to lower blood pressure. However, more investigation is required to completely comprehend the mechanisms underlying this benefit and to establish the ideal frequency, duration, and intensity of vibration plate training for lowering blood pressure.¹³
9. Boosts immunity
Training using vibration plates helps improve lymphatic flow, which carries immune cells throughout the body. Increased immune cell circulation and an improvement in their capacity to recognize and get rid of infections are two ways that improved lymphatic flow might assist in boosting immunity. In one study, vibration plate training increased lymphatic flow and improved immune cell activity.¹?
Cytokines are signaling molecules that aid in the regulation of the immune system, and. according to research, vibration plate training can boost their production.¹?
Who should use vibration plates?
A variety of users, including athletes, fitness enthusiasts, and those new to exercise, can benefit from using vibration plates. However, the following groups may especially benefit from exercising on a vibration plate:
Older adults: Vibration plates may be especially helpful for seniors as they age since they can aid with balance, coordination, and muscle strength. This may lower the chance of falls and other accidents. The improvement of bone density, which is crucial for avoiding osteoporosis in elderly persons, has also been linked to vibration plates. Check out more fitness tips for seniors to stay in top shape.
People with limited mobility: Folks who have arthritis or joint problems can benefit from vibration plates as a low-impact type of exercise. It may be easier to move and exercise by reducing stiffness and soreness in the joints and improving circulation with the plate's vibrations.
Athletes & fitness enthusiasts: Vibration plates may be an effective tool for athletes and fitness enthusiasts aiming to enhance their performance and recovery are vibration plates. It has been demonstrated that vibration plate training increases muscle activation, enhances neuromuscular coordination, and speeds up muscle recovery, all of which can help athletes perform better and lower their risk of injury.
People trying to lose weight: Vibration training burns calories and increases metabolism, both of which help with weight loss.
Now that you know who should use these awesome machines and the benefits they can provide you might want to consider buying one yourself. in that case, make sure to check out our post that covers the Best Vibration Plates on the market.
Who shouldn't use vibration plates?
The following groups should not work out on a vibration plate:
Those with a history of blood clots: It's vital for people with a history of blood clots to avoid vibration plate training since the vibrations from the plates can enhance blood flow and possibly dislodge blood clots.
People with specific medical disorders: Due to the potential hazards and complications connected with these conditions, people with certain medical conditions, such as epilepsy, multiple sclerosis, or heart disease, may not be good candidates for vibration plate training.
Pregnant women: Training on vibration plates may not be safe for pregnant women because the vibrations could potentially harm the fetus.
People who have pacemakers or other medical devices: It's crucial for people who have pacemakers or other medical devices to avoid vibration plate training because the vibrations from the plates could potentially interfere with the device.
Exercises for vibration plates:
There are all sorts of exercises that can be done on a vibration. Here are some of the most popular:
- Squats
- Lunges
- Calf Raises
- Planks
- V-Sits
- Front raises
- Triceps Dips
Summary
The vibration plate is an exciting innovation in the fitness industry; I have to admit that I was initially skeptical about the benefits of this device. However, having done a deep dive into the research and then actually using one myself, I have become a convert. If your gym has got vibration plates, I definitely recommend doing some trial workouts on them to experience those benefits for yourself.
References
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