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Vibration plates are available at local gyms and stores. If you can’t always hit the gym for regular vibration plate exercises, you could purchase one to use at home.
There are many claims that whole body vibration for a minimum of 15 minutes per day three times a week can burn fat, enhance blood flow, build strength, reduce muscle soreness, and decrease stress hormones.
This article, therefore, discusses what vibration plates are and how effective a vibration plate exercise can be.
Vibration plates, Vibration machines, power plates, or shaking platforms force the muscles to have reflexive contractions through whole-body vibrations. The idea behind vibration machines is that they vibrate all the muscles in the body by transmitting head-to-foot oscillations, thereby stimulating the muscles at a high rate. A vibration plate is a full-body workout machine that transmits energy to the body.
The muscles in the body naturally contract and relax one to two times per second. Vibration plates send multi-directional vibrations and transmit energy to the body to stimulate the muscles, which in turn, force the muscles to contract and relax multiple times per second. Therefore, a vibration plate exercise may make you feel serious exertion.
The high-speed vibrations from vibration plates work the muscles so hard that it builds the muscles, help you lose fat, and eventually makes you stronger. You can perform pushups, squats, or crunches on a power plate machine while it vibrates. You can also stand, lie or sit on a vibration platform.
Do vibration plates work? Few studies have revealed several health benefits of vibration plates which include weight loss and muscle building. However, it’s not entirely clear if vibration exercises are as good or effective as regular exercises like biking, jogging, walking, or swimming. Comprehensive and high-quality research on the effectiveness of the vibration plate machine is lacking.
More research is needed to discover just how effective vibration exercises are when compared to traditional exercises. Present studies only use a small sample size and focus more on the effects of vibration plates on physically inactive or obese individuals.
Benefits of a Vibration Plate Exercise
Vibration exercises aren’t just for sports and fitness. Studies show that vibration exercises have several benefits when conducted under proper medical supervision. However, recent studies have discovered useful information regarding vibration plate benefits.
Vibration exercises promote weight loss in obese or overweight adults through an increase in oxygen uptake, high-fat oxidation rate, and increased energy expenditure. A critical review of several studies conducted in 2019 examined the effects of whole-body vibration plates on individuals.
A study by Omidvar, Alavinia, and Craven (2019) showed significant effects of vibration plate exercises on the total fat mass per kg with small and statistically non-significant effects on body fat among the general adult population.
During vibration exercises, heart rate increases along with respiratory oxygen uptake. The increased oxygen uptake leads to an elevated metabolic rate as the muscles contract. “This is related to a decrease in diastolic blood pressure owing to arterial vasodilation and changes in blood flow to muscles.” (Bayer, R., 2019)
A study by Figueroa, Gil, Wong, Hooshmand, Park, Vicil, and Sanchez-Gonzalez (2012) took ten young overweight or obese women and examined the effect of vibration exercise on their arterial stiffness and blood pressure. The participants either performed three vibration exercise sessions for a total of 6 weeks or were in the non-exercising control group.
By the end of the six weeks, there was a decrease in the systolic blood pressure of the women who did the vibration exercise compared to those in the control groups.
Aging affects musculoskeletal health and impacts voluntary muscle contraction, muscle performance, balance, and coordination. In a study by Milanese, Piscitelli, Simoni, and Zancanaro, they discovered that, although there were little to no changes in body circumference, there was an 8.2 kilogram (18 pounds) increase in the leg strength of participants.
Since vibration exercises trigger endocrine responses and reduce the stress hormone cortisol, it increases testosterone, growth hormones, muscle strength, and mass.
Muscle soreness occurs after 24 to 72 hours after unaccustomed and exerting exercises. Vibration exercises increase muscle power and flexibility, thereby reducing muscle tightness and soreness.
The best vibration plate exercises include:
Vibration exercises are used mainly for losing weight and building muscles. If you must perform a vibration plate exercise, combine it with aerobic and strength-building activities too. It shouldn’t substitute for good eating and exercise habits.
However, vibration exercises are potentially harmful in some cases, especially for pregnant women or people with health problems. So always consult with a doctor before use.