- 1 Types Of Vibration Plate
- 1.1 What Is A Vibration Plate?
- 1.2 Types Of Vibration Plates:
- 1.3 1. Mini Vibration Plate:
- 1.4 2. Upper Body Vibration Plate:
- 1.5 3. Whole Body Vibration Plate:
- 1.6 4. Seated Vibration Plate:
- 1.7 5. Whole Body Plus Vibration Plate:
- 1.8 What Are The Benefits Of A Vibration Plate?
- 1.9 How Do You Use A Vibration Plate?
- 1.10 Oscillation vs Vibration Plate – What’s The Difference?
- 1.11 How Do I Get The Most Out Of My Vibration Plate Workout?
- 1.12 More Ways To Improve Vibration Plate Workout Results:
- 1.13 When You Should Avoid Vibration Plate Workouts:
- 1.14 Who Should Not Use Vibration Plate?
- 1.15 Negative Impacts Of Vibration Plate:
- 2 Conclusion
Types Of Vibration Plate
Do you want to tone up and slim down without having to leave your home? If so, a vibration plate might be the perfect piece of exercise equipment for you. But with all of the different types available on the market, which one should you choose?
In this blog post, we’ll take a look at some most common types of vibration plates.
What Is A Vibration Plate?
A vibration plate is a vibrating machine that uses the vibration of springs to offer an enhanced weight management or physical therapy workout. Like regular aerobic exercise, regular use of your vibration platform can provide many health benefits. The scientific name for vibration plates is “oscillations.” They are also sometimes referred to as “vibration platforms” or “vibration tables.”
Types Of Vibration Plates:
There are many types of vibration plates available in the market. It is a little confusing to select the right one for you at times, but here are some main types which are helpful if it’s your first time or pure beginner. If you already have experience with them, I’m sure this will serve as an informative reading anyways.
1. Mini Vibration Plate:
– These vibrations plates are for users who want to get fit at home itself. They are compact in size and inexpensive too. These vibration plates can be used while sitting on a chair or floor, but are not meant for a standing positions. Usually, they have a weight limit of 110-120 lbs.
2. Upper Body Vibration Plate:
– Upper body vibration plates are for people who want to work on their arms or upper body. To use this, you need strong legs to stand strong while the base of your feet is strapped by a belt. Usually, they have a weight limit of 220-240 lbs.
3. Whole Body Vibration Plate:
– Whole-body vibration plates are the toughest and most expensive of all, but they will give you the biggest muscle-building benefits. If your main aim is to get bigger and stronger, then this has to be your choice without any doubt. They allow users to stand on them while doing workouts like squats and deadlifts. Usually, they have a weight limit of 220-240 lbs.
4. Seated Vibration Plate:
– These vibration plates are only for people who don’t know how to sit on the floor and tone their muscles. They provide you no benefit over regular exercise but will give you some added benefits if used with proper diet and exercise. The weight limit may vary according to specific models from 110-120 lbs to 240 lbs usually.
5. Whole Body Plus Vibration Plate:
– They provide users with the same benefits as that of a whole-body vibration plate, but in a smaller package. This is an ideal vibration plate for light travelers because it’s very easy to carry around wherever you want to go.
You cannot stand on these vibration plates; you can only sit or lie down. Almost all of them are foldable and very lightweight too.
What Are The Benefits Of A Vibration Plate?
There are many benefits to using a vibration machine. Scientific research has shown that regular use of a vibration plate can:
- Accelerate weight loss:
Many scientific studies have shown that vibration training is even more effective than regular aerobic exercise in burning fat and increasing metabolism. The simplest way to understand why this happens is to consider how fat cells work in the body. Fat cells contain small vesicles of fats called triglycerides, which are released into the bloodstream when you eat food. Triglycerides are also stored inside the body’s adipose tissue (also known as “fat”) when your glycogen levels reach their maximum capacity. When triglyceride levels spike in your blood after eating food, they trigger insulin production, causing your body to quickly burn glucose instead of fat for energy.
- Increase bone density and strength:
Traditionally, doctors have told patients with osteoporosis to do weight-bearing exercises like running or walking. However, doctors are now beginning to realize that vibration platforms also provide the same benefit without the risk of injury that comes with more physically demanding activities.
- Strengthen muscles:
All movement in your body is caused by tiny molecular bonds between atoms inside your muscle cells either pulling together (contracting) or pushing apart (elongating). Contractions are triggered when calcium ions flow into muscle cells during periods of high energy production. Vibration plates increase energy production in your muscles, causing them to contract faster and stronger than ever before.
- Increase flexibility:
Vibration plates boost the range of motion of all your tendons, ligaments and joints. This is because the energy produced by the machine causes all your soft tissues to stretch more than they would during normal standing or exercising.
- Ease symptoms associated with various disorders:
People who suffer from arthritis have long known that vibration plates provide pain relief for their joints. Doctors are now prescribing vibration platforms to people with other conditions as well- including multiple sclerosis, major depressive disorder, diabetes and chronic fatigue syndrome. Medical researchers think that these diseases might be caused by malfunctioning mitochondria (the “power plants” inside each cell in your body). A vibrating platform promotes bone growth and fights osteoporosis by encouraging healthy mitochondria production.
- Release growth hormones and increase muscle mass:
Growth hormone is a protein-based peptide released by your pituitary gland that stimulates cell production and repairs in the body. Vibration plates cause your muscles to contract faster than they would during normal exercise, which can lead to increased muscle mass.
- Raise metabolism and burn fat while sitting down:
Everyone knows that muscles contain small electrical charges, which create electric currents when they contract. Vibration plates cause the muscles in your body to vibrate up to 30 times per second leading them to burn more fat for energy!
- Reduce symptoms of depression:
Vibration plates have been shown to reduce symptoms associated with major depressive disorder, including fatigue, lethargy, and lack of motivation. Researchers think that machines are able to relieve symptoms because they stimulate the production of serotonin (a neurotransmitter released during pleasurable activities like eating, sex, and listening to music) in your brain.
- Relieve pain associated with osteoarthritis:
Osteoarthritis is a condition where the cartilage between bones wears down after years of use, leading to pain and loss of motion in affected joints. Vibration plates reduce pain associated with arthritis by increasing blood flow to affected areas and stimulating bone growth.
- Stronger bones:
Vibration plates stimulate the production of cells that builds bone mass, which protects against osteoporosis and breaks due to age or heavy impact. This function is especially important for women who are going through menopause because their estrogen levels drop drastically at this time, which can lead to bone loss.
- Increase concentration and alertness:
Vibration plates cause your body’s nervous system to produce a stress hormone called noradrenaline, which increases heart rate and blood flow to the brain- leading to improved concentration and alertness during exercise sessions.
- Improve balance in older adults:
The vibrations cause your muscles to contract, which improves balance by strengthening the small stabilizing muscles in your ankles and feet.
- Increase muscle tone even if you don’t break a sweat:
Many people who use vibration plates regularly claim that it tightens their skin without making them sweaty or tired- this may be because the machine causes muscular contractions that move blood upwards, leading to improved circulation and a tightening of the skin.
- Improve coordination:
The vibrations cause muscles in your body to contract and relax at fast rates, which improves (or maintains) your ability to coordinate movements like walking and typing.
- Reduce stress levels:
Vibration plates emit vibrations at 7-14 Hz, which is the same frequency as an “alpha” state brainwave pattern that’s associated with calmness and stress relief.
- Help you sleep better:
Sleeping on a vibration plate before bedtime has been shown to improve sleep quality by increasing melatonin levels and decreasing cortisol (stress hormone) levels.
- Reduce blood pressure:
The vibrations reduce stress on your circulatory system by slightly increasing heart rate while decreasing blood pressure, which is especially helpful for people suffering from hypertension.
- Enhance athletic performance:
Increasing explosiveness, strength, balance, control, and power. Vibration plates enhance athletic performance because they stimulate the nervous system- which controls all functions (including muscle movement) in your body.
- Provide a deep tissue massage for your muscles:
The vibrations provide a massage-like effect to your muscles, which helps them recover more quickly after heavy exercise sessions.
- Reduce muscle soreness:
The vibrations increase blood flow to the muscles, speeding up the removal of waste products like lactic acid that cause pain and inflammation (the source of “muscle soreness”).
- Improve circulation and immune function:
Vibration plates improve circulation by increasing blood flow to the muscles and vital organs- which helps them work more efficiently. This also has a strengthening effect on your immune system because it reduces inflammation in affected areas, allowing you to recover faster from common illnesses like colds.
- Reduce cellulite, stretch marks, varicose veins, wrinkles and other skin conditions:
Everyone who uses a vibration plate regularly claims that it reduces the appearance of cellulite and stretch marks by increasing blood flow to your skin. It also tightens and lifts sagging skin (on the arms, legs and face) because it stimulates collagen production (which keeps your skin smooth and firm).
- Increase mental focus by stimulating the central nervous system (CNS):
The vibrations increase activity in the central nervous system (CNS), which stimulates and sharpens mental focus and reduces drowsiness.
The benefits are so extensive that countries around the world have started to accept vibration plates as an official form of physical therapy rehabilitation in hospitals! Many chiropractors also recommend vibration platform training as part of their overall treatment plan. Although you can purchase your own machine for home use, some people still prefer to visit the doctor or chiropractor’s office because they feel more comfortable being supervised during their first workout session with plate machine. There are also health clinics that specialize in using vibration plates as a form of medical treatment.
- Reduce fatigue:
Many people who use vibration machines regularly claim that the machines’ reduced fatigue and gave them more energy. Doctors aren’t sure how or why this happens, but they think that vibration plates are able to reduce fatigue by slightly increasing heart rate while decreasing blood pressure.
- Improve posture and strengthen back muscles:
Vibration machines may help prevent back pain associated with sitting for long periods of time or poor posture while standing. Doctors have been prescribing vibration plates to their patients with back pain for years. The vibrations cause muscles in your lower back and core to contract, leading to increased muscle strength that helps protect against injury.
- Reduce the negative effects of aging:
Vibration machines can help people age gracefully because they stimulate cell production and repair- which are slowed down by aging.
How Do You Use A Vibration Plate?
- What you wear:
Studies have shown that the amount of wattage produced by a vibration plate is directly related to how much weight your muscles are supporting at the time. This means that if you want to maximize your workout, you should be as close to 100% of your bodyweight on the platform as possible. For example, if you weigh 150 pounds, try not standing near any walls or wearing loose clothing when using a machine so that all 150 pounds of your weight is being supported by the platform at once. If you’re under 130 pounds, make sure to stand against a wall or wear motion-resistant clothing to avoid falling off the platform.
- How you stand:
When standing on a vibration plate, your body’s center of gravity should be positioned somewhere between your heel and forefoot. If this is not possible, try tilting the machine so that it angles up in front of you so that all 100% of your body weight is being supported by the front half of your feet when standing straight up. This position will feel more natural for most people because it keeps your muscles in balance with the movement pattern experienced when walking.
- How often you use it:
Scientists have found that one minute of high-intensity exercise on a vibration plate provides similar metabolic benefits as twenty minutes of exercising on a stationary cycle. However, because vibration plate exercise requires full-body tension for the entire minute- unlike cycling, which allows you to relax your upper body while the lower half does the work- I recommend progressively increasing your usage over time.
- How long you stay on it:
The more weight you’re carrying when standing on your machine, the less time you should spend on it. People who weigh 150 pounds should only be standing still for 30 seconds or less at a time; people who weigh 200 pounds can stand still for up to 60 seconds; and people weighing 250 pounds (like football players) can safely use their vibration platform for around 90 seconds before giving their muscles adequate rest between sets.
- The intensity of your workout:
You should adjust the vibration frequency of your machine so that it’s between 70-85% of its maximum capacity. If you’re using a low frequency setting, try to get off the platform within 30 seconds or less, but if you are using high frequency settings, stay on the platform for 60-90 seconds before taking a break.
Oscillation vs Vibration Plate – What’s The Difference?
Both oscillation and vibration plate machines provide the same benefits, however, if you feel any discomfort or pain while exercising on either machine it’s important to stop immediately and consult your doctor. You wouldn’t want to do more harm than good! Most doctors recommend beginning with 5 minutes per day and gradually increasing your workout time up to 15-20 minutes. It is not recommended for pregnant women – check with your doctor before beginning any new workout program. Although research has shown that the use of an oscillation may help relieve symptoms associated with disorders such as osteoporosis, osteoarthritis, rheumatoid arthritis, fibromyalgia and chronic fatigue syndrome, if you are currently receiving treatment for any of these or other health conditions it’s important to consult with your doctor before beginning vibration plate training.
How Do I Get The Most Out Of My Vibration Plate Workout?
After investing in a home machine it’s important to get the most out of your workout by maximizing the benefits and minimizing injury risk. Making simple changes to your routine can do just that:
- Warm up before and cool down after exercising with 5 minutes of light cardio (walking or stationary cycling).
- Make sure not to cross one leg over the other when standing on the platform – this may cause misalignment in your joints.
- If you feel pain, numbness or tingling in your feet, hands or any other areas of the body during vibration plate training it’s important to stop immediately and consult your doctor. You may be putting too much stress on one side of your body which can lead to muscle imbalance over time if not corrected.
- Drink plenty of water both before and after working out to stay hydrated.
- Avoid doing strength exercises on the platform as this may cause injury
Since studies have shown that double-blind tests are almost impossible to perform when it comes to subjective results, you should have realistic expectations depending on how active you are with your workouts. If you do everything right with consistent hard work you might experience some of these benefits:
Increased endurance – You will be able to work out longer and feel less fatigued.
Improved muscle tone – Increased muscle mass will give the appearance of leaner muscles.
Improved flexibility – You should notice an increase in range of motion.
Better posture – Your core muscles will become stronger which helps keep your spine straight and relieve back pain Increased bone density (osteoporosis prevention).
More Ways To Improve Vibration Plate Workout Results:
In addition to following the above guidelines for a safe and effective workout, there are a few tips you can follow that will help maximize your vibration plate training results:
- Keep your spine straight and head up when on the machine:
It will keep your neck and back in proper alignment and help you stand more upright than if you were hunched over (which can place unnecessary strain on your neck and spine)
- Keep your stomach muscles tight:
It will enhance your core stability and help you maintain good posture.
- Use the handlebars for balance:
By keeping your arms relaxed but braced against the bars it’s an easy way to maintain good standing position without putting too much strain on one side of the body.
- Minimize arm movement:
To get the most out of your workout it’s best to keep the arms relaxed and stationary.
- Enhance training effectiveness by adding light weights:
Adding 2-3 lb dumbbells in each hand when using the machine is a great way to add another level of resistance and challenge yourself further with more muscle activation which will lead to even greater results!
- Stick to the recommended time limit:
After you have mastered good technique it’s important not to overuse your body, doing so may lead to muscle strain which can eventually lead to injury. A great tip for beginners is to start small by sticking with 1-minute training sessions and slowly increase the duration as your muscles become stronger.
When You Should Avoid Vibration Plate Workouts:
Of course, with any type of exercise, there are times when you should take some time off to give your body a rest. Here are some situations that will require you to avoid vibration plate training for at least 48 hours (and always check with your doctor if you’re experiencing any of the following):
- Before and after surgery/surgery recovery:
While you may feel like exercising after surgery, it’s important to follow your doctor’s orders and wait until he/she says it’s ok to resume working out. It will help speed up recovery and reduce the risk of complications which can result in longer surgeries or less effective surgeries down the road.
- During pregnancy:
Since there is some evidence that the vibrations may be harmful for unborn babies, it’s best to wait until after pregnancy to resume vibration plate workout sessions.
- If you have osteoporosis or any other bone disease:
There is some evidence that Vibration Plate exercises can stimulate the production of bone but more studies are needed before they can say for certain that it’s safe for everyone. So if you’re at risk of osteoporosis or any other bone disease it’s best to consult your doctor before starting vibration plate exercises.
- If you have heart problems:
While the weightless nature of this type of exercise may be beneficial, there is a lack of evidence on its safety and effectiveness when used by people with different degrees of cardiac problems so it’s best to wait until after consulting your doctor before trying it out.
- If you have high blood pressure:
As with people with heart problems, there is a lack of evidence on the safety and effectiveness of vibration plate exercises so it’s best to wait until after you consult your doctor before trying it out.
- If you are otherwise not in good health:
People with lower back pain or other medical conditions that may be affected by using this type of machine should wait until consulting their doctor before making use of them. Using the machine improperly can actually exacerbate existing medical conditions and cause injury rather than prevent it, which would defeat the whole purpose.
Who Should Not Use Vibration Plate?
In general, people with the following conditions should not use vibration plates:
Vibration Plate exercises have been found to stimulate the production of bone but there is a potential risk involved as the hormone progesterone causes muscles and bones to relax during pregnancy so it can take stress off of them which means that you can end up with an overall weaker body and increased chance of injury.
The more we learn about vibration plate training, the more we discover that it is not safe for people who have osteoporosis or other bone diseases as the weightless nature of this type of exercise can actually be harmful especially for people who are at risk of bone or joint injuries.
People who have artificial hips, knees or other implants should skip vibration plate exercises because the vibrations can cause them to malfunction.
- Retinal Detachment:
This type of exercise has been shown to exert pressure on the eyes which may lead to retinal detachment especially for people already at risk of this condition. It’s best to wait until consulting your doctor before trying out this type of workout if you are at risk.
- Heart Disease:
Vibration Plate exercises release endorphins which are strong pain relievers and since they may help heart disease patients cope with their symptoms it is important not to give up this source of relief but make sure that you consult your doctor before trying out any new exercise routines.
People with seizures should not use vibration plate exercises as there is a risk of the seizure being triggered especially if it is caused by stress, increased heart rate or other factors related to exercise.
- Orthopedic Injuries:
People who have recently sustained an injury such as a back injury, herniated disc or torn ligaments should avoid using vibration plates until they have been given the go ahead from their doctors because it could aggravate existing injuries and cause further damage.
- Bladder Stone:
The vibrations can lead to an increase in pressure on the bladder which may worsen a person’s condition even leading to cystitis if they already have problems urinating due to previous medical conditions such as bladder stones.
- Kidney Stone:
The vibrations can lead to an increase in pressure on the kidneys which may worsen a person’s condition even leading to kidney stones if they already have problems urinating due to previous medical conditions such as kidney stones.
- Detached Retina:
There is a potential risk for people with detached retinas because of the increased pressure put on their eyes by this type of exercise and it’s best to check with your doctor before trying it out if you are at risk.
People who suffer from migraines should avoid vibration plate exercises until they have consulted their doctors because of the possible impact of strong vibrations on their symptoms especially during a migraine attack.
- Severe Back Pain:
If you suffer from severe back pain, it’s best to avoid using vibration plates until your doctor has given you the green light. Vibration plate exercises can aggravate this condition and cause increased pain and stiffness in the muscles which is not something that you want.
- Heart Palpitations:
There is a risk of heart palpitations for people with previous conditions such as arrhythmia and other similar medical problems and it’s best to check with your doctor before trying out this type of workout if you are at risk or have experienced these types of symptoms in the past.
- Recent Surgery:
People who have recently undergone surgery are not good candidates for vibration plate workouts because there is a potential risk of injuries to the incisions or sutures even when they are well healed. Vibration plates can also cause the implants in the body to malfunction and this type of exercise should be avoided post-surgery until you’ve checked with your doctor.
People with pacemakers should not use vibration plate exercises because the vibrations can interfere with their medical equipment.
People with epilepsy should avoid using vibration plate workouts because they can trigger seizures in some cases. It’s also best to wait until consulting your doctor before trying it out.
People with diabetes are at risk of hypoglycemia if the blood sugar drops too low while they are doing this type of workout and they should avoid it until they have spoken to their doctors. There is also a risk of injury which could cause problems for people with diabetes because of poor circulation and healing rates if they do sustain an injury such as a sprain or strain.
- Acute Arthritis:
People with acute arthritis in their knees should avoid using vibration plates until they have consulted with a doctor because the pressure that is put on the joints by this type of workout could exacerbate their condition or delay their healing time.
- Motion Sickness:
Vibration plate exercises have been known to cause motion sickness in some people especially those who haven’t used this type of equipment before and it’s best to use it with caution and not overdo it.
- Bladder Infection:
Bladder infection is a risk for people who suffer from urinary incontinence because the pressure put on the bladder by this type of exercise means that they may experience leakage as a side effect. If you have had bladder issues or surgery previously then it’s best to avoid using these types of workouts until you have checked with your doctor.
Negative Impacts Of Vibration Plate:
- Joint Pain Or Injury:
There is a risk of joint pain or injury for people who have not used this type of equipment before and especially if they go overboard on the intensity or duration of their workout. If you are at all unsure about whether you should be doing vibration plate exercises then it’s best to get your doctor’s advice first.
- Risk Of Infections:
There is a risk of infections from germs that can hide out in the equipment if it’s not clean enough and it’s best to wipe down the equipment with a disinfectant before using it. This also goes for people who suffer from skin conditions such as psoriasis where there is a risk of them getting an infection if the equipment is not clean enough.
- No Results:
Vibration plate workouts are great for toning up and slimming down but they aren’t good for building muscle mass or increasing weight loss which means that you could end up wasting your time doing them thinking that they will do more than they actually will. If you want to increase your muscle mass then it’s best to avoid vibration plates or use them along with another type of workout routine – this goes double if you are a man because trying to bulk up is not what these types of exercises were designed for! There are also over 150 different muscles in the human body so tone is somewhat subjective when it comes to plate workouts because no two individuals will be able to get the same type of tone.
Overusing vibration plates can lead to muscle fatigue and soreness which is not a good problem for someone who is looking to use them in order to tone up and slim down. The best advice regarding this type of workout is to follow the guidelines that come with your particular machine such as doing no more than 20 minutes on it at one time and taking regular breaks between sessions so that you allow yourself time to rest and recuperate. You should also ease into using it when starting out so that you give your body time to adapt by gradually building up the length of your workouts over several weeks or using lighter settings until you build up enough stamina for higher intensity work outs.
- Not A Permanent Solution:
Like all other types of exercise, vibration plate workouts are not a permanent solution for weight loss or fitness in general and you should aim to do a combination of different exercises that work out the whole body – this includes dieting because no amount of exercise can replace a healthy balanced diet when it comes to losing weight! Vibration plates are great for toning up and slimming down but they aren’t good for muscle building or increasing your calorie burn which means that you could end up wasting your time if you use them thinking that they will do more than they actually will.
- No Exercise When Using The Plate:
If you’re going to be using a vibration plate then you won’t be able to do any form of exercise with your body while using it and there’s a risk that you could end up with muscle or ligament injuries due to the lack of work done by the rest of your body. There is also a risk of nerve damage if there are parts of your body pressing against other parts while using the vibration plates so it’s important not to use them when you have any injuries, especially if there are open wounds.
- Uneven Weight Loss:
If you only use vibration plates for an hour each day then this means that less than three percent of your total calorie burn will come from that particular workout – this means that over 90% of the calories burned during these types of exercises will come from normal day to day activities such as standing! If you want to increase the amount of calories that are burned during your workout then it’s best to do lots of shorter sessions rather than one long session.
- Less Effective Than Walking Or Running:
Studies have shown that vibration plates are much less effective at burning off fat or increasing your calorie burn when compared against other forms of moderate exercise such as jogging, fast walking and running over short periods of time – anything longer than 20 minutes is too long for any sort of vibration plate workout because they will be far more exhausting on the muscles. Anyone who is overweight should preferably start with low intensity exercises like walking or jogging before using machines like these because they can lead to injuries if you aren’t used to the higher impact.
- Lack Of Fitness Benefits:
Vibration plates won’t help you to gain any extra fitness benefits over other forms of exercise because they have been designed as a weight loss tool – this means that if you want to tone up and slim down then they are ideal for doing just that as long as you monitor your calorie intake. However, there is a risk of injuries with vibration plate workouts so it’s not recommended for those who have never used them before or have pre-existing conditions where using these machines could lead to problems such as arthritic pain in the joints.
- Fitness Claims:
Never believe any claim about a particular machine that tells you that it will do wonders for your fitness levels as long as you’ve been training for a few weeks or months – some exercise machine manufacturers will say their machines are suitable for all fitness levels but this is another example of marketing material that doesn’t hold any truth! Anyone using these types of machines should always start with the lowest intensity settings and gradually work their way up to higher intensity workouts over a period of at least a few weeks.
So, there you have it. We’ve looked at the different types of vibration plates and their features. Hopefully, this has helped you decide which type is best for your needs. If not, remember that we offer a free consultation to help you choose the right machine for your business.