Can You Lose Weight and Gain Strength on a Vibration Plate? We Consulted Fitness Experts

Motion sheets are returning. Similar to the mid-20th-century spinning belt machines, motion plates have been said to give the physique with different benefits and can even become a tool for weight loss. But is the buzz genuine and supported by reliable science and expert judgments, or is it just rumor on social media?

We spoke with personal coaches and other health experts about the exact benefits, risks, how to use a motion plate, and other questions to find out if you should include it in your workout regimen.

What is a noise disk?

Total body vibration plates are a type of exercise equipment that screams loudly when you stand on them. Your biceps are forced to contract and relax immediately when you stand on a motion dish.

” The purpose of motion panels is to make quick waves that cause your body’s muscles to contract and calm many times per second”, says Dr. Leah Verebes, a physical therapist and associate professor at Touro University’s School of Health Sciences. This resembles spontaneous contractions that occur during exercise, but much more frequently.

Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that manufactures vibrating exercise machines, says,” This stimulates a subconscious muscle activation every time the machine moves, meaning your muscles are activating much more than they would on a stable surface. &nbsp,

Standing on a vibration plate is the most common way to use it, with a number of different applications. You can also perform squats or push-ups on it, though.

Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The corresponding muscles are activated by the harmonic vibrations, which occur between 25 and 50 times per second.

Benefits of vibration plate

Yes, there are health benefits to using vibration plates. Verebes claims that some of the benefits could include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage, and the possibility of weight loss when paired with a healthy diet and regular exercise.”

However, experts concur that when used as part of an overall health and wellness plan, vibration plates provide the most advantages. In other words, you shouldn’t expect to lose weight or increase muscle strength just by standing on a vibration plate– even if social media makes it seem so. Instead, experts advise adding other healthy habits, such as a balanced diet and aerobic and strength training, to vibration exercise.

Vibration plates are not a magic bullet or a replacement for traditional exercise, warns Michael Betts, the director and personal trainer at TRAINFITNESS. ” The benefits are modest and work best when combined with other forms of training”.

Despite this, research indicates that using vibration plates can improve your health. For instance, a study from 2021 looked at whether whole-body vibration training could increase older adults ‘ muscle strength, coming to the conclusion that it “may be an alternative exercise method to boost the effect of strengthening exercise.”

Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the “potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia”.

Other studies suggest that vibration-based exercise may improve bone mass density, lessen inflammation, treat chronic low back pain, and many other benefits.

Vibration plate dangers

Vibration plates are generally safe for the majority of people. According to Betts, they come with a few potential risks, such as “aggravation of existing conditions, temporary dizziness, and joint stress if used incorrectly.”

There are also certain groups of people who should avoid using vibration plates altogether. ” Vibration plates shouldn’t be used by anyone with cardiac or circulatory disorders, such as people who have severe osteoporosis, pregnant women, people who have had surgery, and people who have deep vein thrombosis ( DVT), or people who have pacemakers,” Verebes says.

When using vibration plates, she adds,” People with pre-existing disorders, including herniated discs, joint issues, or acute inflammation, may experience worsening symptoms.” ” The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities”.

Verebes points out that “excessive use or high-intensity vibrations may strain ligaments, muscles, or joints” ( ).

Even if you don’t have any of these conditions, speaking with your doctor before putting a vibration plate is still a wise idea.

It’s also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. The findings may not apply to users of vibration plates because the participants in that study were frequently exposed to vibration while working.

How frequently should a vibration plate be used?

If you’re new to whole-body vibration training, it’s important to start slowly. &nbsp,

Beginners should begin with 5 to 10 minutes at a low intensity, according to Verebes, to allow the body to adjust to vibrations. ” Moderation is key, as excessive use may lead to fatigue or injury”.

It’s best to stick to two to three sessions per week as a beginner, Betts advises. You can work toward longer and more frequent sessions over time. ” As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week”, he says. Never exceed 30 minutes, as this could result in joint stress and fatigue.

Betts also advises leaving at least 24 hours between vibration plate sessions for proper recovery. ” Listen to your body and adjust accordingly”, he advises. More important is the quality of the movement than its duration.

Vibration plate exercises

You can simply stand in place with slightly bent knees to use a vibration plate. While using the machine, you can perform other exercises, such as squats and push-ups. &nbsp,

” Incorporating exercises like squats, lunges, planks, push-ups, and core workouts increases results by engaging more muscle groups and boosting calorie burn,” says Verebes.

Here are three vibration plate exercises to try if you’re up for the challenge. Wilson has recommended them.

Push-ups

” Push-ups work your chest and shoulders– and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor”, says Wilson.

Follow these instructions to perform a push-up on a vibration plate:  

1. By extending your legs long behind you and putting your palms flat on the platform, you can enter a high plank position.
2. Lower into a push-up position slowly. Your chest ought to touch the platform at least once.
3. Perform three sets of ten reps, allowing 30 seconds of rest between each set.

High plank holds

High plank hold, which is “great for your core and upper body strength,” can also be performed using a vibration plate.    , here’s how.

1. By extending your legs long behind you and putting your palms flat on the platform, you can enter a high plank position.
2. Hold for 30 seconds. Take 15 seconds of rest between each set to complete three sets.

Tricep dips

” This exercise works the back of the arm as well as the shoulder”, says Wilson. When using a vibration plate machine, you’ll feel much more muscle activation.    , here’s how.

1. Sit on the edge of the platform. &nbsp,
2. Place your palms on the platform ( just above your hips ). Keep your feet flat on the ground with your knees bent at a 90-degree angle.
3. Scoot forward until you’re only supported by your arms and legs while hovering in front of the platform.
4. When your elbows are 90 degrees or when you are unable to lower your hips further, bend at the elbows and stop.
5. Push through your palms and return to the starting position. &nbsp,
6. Perform three sets of ten reps, allowing 30 seconds of rest between each set.

Do vibration plates function if you can stand on them alone?

You don’t need to perform exercises while using a vibration plate, but experts say moving your body– rather than standing still– will help you get more out of the machine.

Even though simply standing on the plate can support circulation and balance, actively moving while using it maximizes its benefits, says Verebes.

Betts agrees, adding that “movementally adding movement increases the benefits of standing still on a vibration plate provides some stimulus through the muscle contractions.” Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects”.

If you’ve never used a vibration plate before, you could start by squatting or standing in place. You can incorporate a variety of exercises and positions as you become more comfortable. Or you can alternate between standing still and exercising, suggests Betts.

Use static holds to increase comfort and awareness before moving for desired outcomes, he advises.” Combine both approaches. Regardless of whether you are moving or staying in a position, form and progression are crucial.

The bottom line

You might discover that vibration plates are an easy, low-commitment method of transformation for your body by simply scrolling through social media. Although vibration plates do have some compelling advantages, they are not a quick fix for getting in shape. &nbsp,

Experts also advise following a healthy diet and engaging in other forms of exercise to get the best results from your vibration plate training. Before using a vibration plate, it’s also a good idea to speak with your doctor, especially if you’ve had blood clots, joint problems, or other medical conditions.