Vibration Plate Benefits: How To Use Vibration Plate For Weight Loss?

Vibration Plate Benefits: How To Use Vibration Plate For Weight Loss?

Vibration plates are a relatively new addition to the fitness world, but they are becoming increasingly popular. Many people are interested in vibration plate benefits, but aren’t sure whether or not they are worth the investment. In this blog post, we will explore some of the key benefits of vibration plates and help you decide if this type of exercise is right for you.

Vibration Plate Benefits

What Is A Vibration Plate?

Vibration plates use a combination of vibration and air resistance to provide an exercise that is supposed to mimic walking or jogging. The basic idea is that these machines vibrate, causing your muscles to contract several times per second. This rapid muscle contraction supposedly results in increased calorie burn, improved fitness level, better coordination, and toning/building of muscles.

10 Surprising Vibration Plate Benefits

1. Fast and effective weight loss

The secret behind vibration plates, if we can call it a secret, is that they emit vibrations which impact the muscles in such a way that they become instantly activated and thus burn more calories in the process. So you’re basically working out in 20 second blasts and burning off lots of extra calories when doing so. This is undoubtedly why vibration plates are so popular for weight loss purposes.

2. Muscle toning

As well as burning off lots of extra calories, vibration plates also help to tone your muscles. The constant vibrations naturally stimulate your muscles and make them stronger, which means you can both lose weight and tone up at the same time.

3. Stretching out tight muscles

If you suffer from tight or tense muscles then a session on a vibration plate is precisely what you need to help relax and unwind those muscles. Vibration plates emit vibrations which stretch out your tight and stiff muscles in such a way that they basically melt away. This makes it an ideal therapy for anyone who has problems with their posture or any other such muscle-related issues.

4. Stronger bones and joints

There’s also a growing appreciation that vibration plates can help improve bone density and therefore prevent osteoporosis. It’s thought this is because the vibrations emitted by the plate cause you to increase your calcium intake, thus strengthening your bones and preventing against osteoporosis. Vibration plates are also great for joint health as they offer a low impact muscle workout which won’t put too much stress on those joints, making it an ideal therapy for those with joint problems such as arthritis.

5. Improved blood circulation

As well as helping to strengthen your bones and muscles, vibration plates can also be used to stimulate blood flow through your body and get rid of any sluggishness due to poor blood circulation – at least that’s what many believe. Essentially, you stand or sit on the plate and your tense muscles are stimulated by the vibrations which helps to stimulate your blood flow through them.

6. Toning up certain areas of your body

If you’re after an effective (and perhaps rather ruthless) workout then why not try this technique for yourself? The idea behind it is that you can focus particular muscle groups onto single parts of the body with the aid of a vibration plate. So for example, you could tone up those tummy muscles or shrink a fat deposit by standing on a vibration plate and concentrating all the vibrations onto that area for a few minutes. This also means that any excess weight may be burnt off from those particular ‘problem’ areas – fingers crossed anyway.

7. Relieving arthritis symptoms

Most people don’t realise this but vibration plates can actually be used to help relieve the symptoms of arthritis. The vibrations emitted by a plate stimulate certain muscles and joints, which in turn relieves the pain, stiffness and discomfort associated with arthritis. This makes it an ideal therapy for those who suffer from this chronic condition as it’s highly effective and extremely convenient too – no painful injections or trips to doctors required!

8. Improved bone density

In addition to preventing osteoporosis, vibration plates may also improve your bone density if you already have osteoporosis or similar diseases or conditions. It works by having a vibrating effect on your bones which stimulates them in such a way that they become stronger and denser, which is a great way of preventing fractures and breaks.

9. Better coordination

According to some experts, vibration plates can also be used to improve your co-ordination as well as your general health and wellbeing. Vibration plates stimulate the muscles in such a way that they become stronger and more efficient, which makes you more coordinated overall. It can even help people who have problems with their eyesight as the stimulation from the vibrations increases blood flow around the eye area, thus improving their vision over time.

10. Improved circulation

Finally on our list of benefits is improved circulation. That’s right – not only can a plate improve your existing bone density but it may also prevent any future loss of bone density due to poor blood circulation as well as helping to strengthen your blood vessels. In particular, it can help those who suffer from deep vein thrombosis which is a common condition that occurs because of poor circulation.

How To Use A Vibration Plate?

1) Place the machine on a mat or carpeted area to prevent any damage to your floors while allowing your body to absorb some of the shock from the vibrations.

2) When using a machine with an elliptical motion, make sure your feet are firmly planted on the pedals and slightly spread apart to help you maintain your balance as you move from side-to-side or forward and backward. Keep a slight bend in your knees to stay safe and use a low setting at first until you’re able to determine how much resistance is right for you.

3) Several machines have handles that can be used to perform crunches or pushups while working out which will allow for more upper body exercise than other types of vibration plates.

4) On most models, choose a higher amplitude if you want more of a challenge because it will cause the plate to vibrate faster or have more “up and down” motion.

5) Some machines have the ability to be plugged into an electrical outlet which is much safer than batteries, but can cause your plates to become warm during use. Make sure you always read the manufacturer’s instruction manual before plugging in your machine- just as you would any other appliance.

How To Tell If A Vibration Plate Is Right For You?

Vibration plates are the new craze in the fitness world, and for good reason. They can provide some amazing benefits to any exercise routine, but they’re definitely not for everyone. So how do you know if a vibration plate is right for you?

First of all, it’s important to understand what a vibration plate actually does. Rather than just vibrating, which is what many people think, it’s actually designed to shake. How much the plate shakes depends on the model, but most plates are designed make a 3 degree movement.

This means that even though you’re standing completely still, your body is forced to compensate for this movement. This forces muscle groups you never usually use to work, and causes your fat stores to start burning.

However, not everyone should be using a vibration plate. They’re definitely more effective than traditional cardio workouts, but there are still certain risks you should be aware of.

If you have high blood pressure, heart disease or osteoporosis, it’s probably best to avoid them at all costs. Likewise if you have weak joints or chronic pain in your bones or joints. If this is the case for you then they could cause more harm than good.

The vibration plate can also cause problems for people with sensitivity to loud noises. If it’s too noisy when you use one then it could hurt your ears or leave them ringing afterwards! So if you suffer from conditions like these you should definitely stay away from them.

Luckily, you can usually tell if a vibration plate is right for you by seeing how often you do certain exercises. If your joints aren’t already in great condition then they’re probably not the best investment. This includes people who suffer from osteoporosis and rheumatoid arthritis, who may end up worse off than before they started using it! So talk to your doctor and see what he or she says before making a purchase!

If that doesn’t necessarily apply to you but your joints are still weak, it’s best to start off slow at first. If they cause too much stress on your legs and hips then you could suffer from fractures in the future due to bad posture when using them. Simply take it easy until you’re used to them, and then start building your strength back up again.

The vibrations also cause lots of pressure on the wrists and ankles if you stand or sit still for too long! You must make sure to move around as much as possible when using one (ideally by standing), otherwise it could cause problems. This includes chronic pain in any areas, so make sure to talk to your doctor before getting started!

Finally, only use the vibration plates for short periods of time at first! They can be extremely tiring for some people due to the unusual stress they put on the body. So allow yourself a chance to recuperate between sessions. If you go all out from day one then it might cause problems later on.

So as long as you’re healthy and well conditioned for them, a vibration plate can be a fantastic addition to your workout routine. But if not, then they could end up doing more harm than good!

Types Of Vibration Plate:

1. Oscillation:

Oscillation is the most basic form of vibration training. Oscillating platforms are widely available in health clubs, gyms and recently even home gyms. These units use springs or rubber bushings to provide a smooth oscillating motion that can be set to various speeds with the most common being in the 3-15 Hz range.

Oscillating Vibration Plate Pros And Cons:

Pros:

  • Oscillating machines tend to be inexpensive, lightweight, compact, and require little maintenance.
  • Oscillating plates do not need to be plugged in and can be used anywhere, including outdoors.

Cons:

  • Oscillating plate vibrations may cause the plate to move and become unstable.
  • Most machines offer a limited amount of resistance and don’t allow for much upper body exercise. All of the muscles in your legs and lower body will be worked out, but that’s about it.
  • Most machines are not designed for serious weight training and lack the necessary amount of resistance needed to build muscle.

2. Vertical:

The vertical type of vibration machine has an oscillating platform that moves in a vertical plane. The machine looks like a rowing or ski machine and the seat is adjustable.

Vertical Vibration Plate Pros And Cons:

Pros:

  • Vertical plates allow you to move both your legs together or independently. This allows for some vertical movement as well as some twisting and turning.
  • A few machines offer as much as 40% more resistance than an oscillating plate, which allows you to build muscle.

Cons:

  • Vertical plates can be expensive and heavy, especially those with a weighted flywheel for increased resistance.
  • Most models don’t allow for much lower body exercise because the machine is anchored in place.

3. Tri-planar:

The third type of vibration unit moves in three planes through an oscillating platform (vertical plane like a body vibration plate; horizontal plane like a vibrating elliptical machine; and a combination of horizontal and vertical planes as in a vibrating stair stepper).

Tri-Planar Vibration Plate Pros And Cons:

Pros:

  • Tri-planar machines are able to provide a more thorough, whole body workout than any other type of vibration plate because you can move your arms and legs independently while doing triceps dips, presses, crunches and pushups.
  • Tri-planar machines are designed for heavier weight training.

Cons:

  • Most tri-planar machines are bulky and heavy, making them difficult to store or transport. They can also be quite expensive.

4. Sonic:

Finally, there are sonic vibration plates that use two transducers to send sound waves through a metal plate into the body. While this type has been developed only recently, it is believed by some exercise physiologists that this type of vibration will prove superior to all other types since the increased amplitude at low frequencies (20-80 Hz) will allow for deeper muscle stimulation, redistributing blood flow from less active tissues to activated muscles, stimulating the nervous system and overall bringing about superior metabolic changes.

Sonic Vibration Plate Pros And Cons:

Pros

  • Sonic vibration plates have several different settings that allow you to control the intensity of your workout by adjusting the speed, frequency and amplitude of the vibrations. This makes it easy to work with any fitness level because you can start slow and build up as you become more fit.
  • Sonic plates are usually small enough to easily fit in a home gym environment without taking up too much space. They are flexible enough to allow for upper body exercises like pushups which is rare among other types of vibration plates.
  • Sonic plates are really only meant for toning and building muscle, not for serious weight training or cardio exercise.

Cons:

  • Most sonic plate machines are weak, very lightweight (usually due to a small flywheel), and can’t easily be used for weight lifting because of low resistance levels.
  • The majority of models do not offer an elliptical motion; instead they vibrate in one direction (such as back and forth), which is not considered the most natural movement like that on some other types of vibration plates.

Exercising on Vibration Plates: Good Exercises For You To Do!

1. Squats 2x Max Reps

Stand beside a vibration plate and place your hands on it for balance. With your feet about shoulder width apart, stand straight up with the hips lifted. Push your weight into the balls of your feet while at the same time you bend the knees until they are parallel to floor. Stand back up by pushing through heels.

Do this exercise in a controlled manner that takes about 3 seconds for both the squat down and the stand. Do 2 sets of as many reps as you can do to the max, rest, then go again.

2. Bench Press 2x Max Reps

Sit or lay on a flat bench that is attached to the vibration plate via a stabilizing bar. Place your hands on either side of the bar at chest level with your elbows tucked in close to body. Your palms should be facing each other with your back flat against the bench surface. With your weight on your heels, push up against gravity until arms are fully extended overhead. Return to starting position by bending at elbow first then pushing through heels after elbows are fully flexed again.

Do this exercise in a controlled manner that takes about 3 seconds for both the bench press and the return. Do 2 sets of as many reps as you can do to the max, rest, then go again.

3. Leg Extensions 2x Max Reps

Adjustable leg extension machine so your knees are at 90° angle bent. With one foot on each side of the plate, push the weight up with that foot while keeping the other foot planted firmly on the ground. Drive through the ball of the foot on plate side and heel on the other side while pulling small of back into pad throughout the movement. Return by bending knee first then pushing through heel once knee is fully flexed again.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 2 sets of as many reps as you can do to the max, rest, then go again.

4. Triceps 2x Max Reps

Adjustable triceps press down machine so bar is level with top of chest. Grasp bar using palms facing each other with arms slightly wider than shoulder width apart for balance. Without moving upper arm, bend at elbows until hands are next to ears while exhaling. Straighten arms back out by pushing through heels first while inhaling.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 2 sets of as many reps as you can do to the max, rest, then go again.

5. Biceps 2x Max Reps

Adjustable standing bicep curl machine so bar is in line with tops of thighs. Grasp bar using palms facing down with arms slightly wider than shoulder width apart for balance. Without moving upper arm, bend at elbows until hands are next to lines on either side of body while exhaling. Straighten arms back out by pushing through heels first while inhaling. You can also do this exercise sitting against a bench that’s attached to the vibration plate via a stabilizing bar if you don’t have access to an adjustable machine.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 2 sets of as many reps as you can do to the max, rest, then go again.

6. Calf Press 1x Max Reps per Foot

Stand facing away from vibration plate with both feet planted on platform about shoulder width apart. Bend forward at waist until chest is almost parallel to floor while pushing up onto balls of feet as high as you can go without falling backward or losing balance. Hold last rep of one foot for 2-5 seconds and hold last rep of other foot for 4-8 seconds before repeating exercise for each side. You may need a box or bench behind you so you don’t fall over when fatigued since your body weight will be shifting during this exercise and it could cause you to lose your balance if not secured against something sturdy that won’t move.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 1 set of as many reps as you can do to the max, rest, then go again.

7. Standing Calf Raise 1x Max Reps per Foot

Stand facing away from vibration plate with both feet planted on platform about shoulder width apart or closer depending on intensity desired. Keeping legs straight with some bend at knee, rise up onto balls of feet as high as you can go without falling backward or losing balance. Hold last rep of one foot for 2-5 seconds and hold last rep of other foot for 4-8 seconds before repeating exercise for each side on same leg first then on other leg. You may need a box or bench behind you so you don’t fall over when fatigued since your body weight will be shifting during this exercise and it could cause you to lose your balance if not secured against something sturdy that won’t move.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 1 set of as many reps as you can do to the max, rest, then go again after holding final rep on one side for 5-8 seconds and final rep on other side for 8-15 seconds (or however long you’re able to sustain best form and peak contraction). If you’re performing this workout on new shoes, spin shoes to ensure grid/studs are facing forward before you go.

Before moving to next exercise, be sure no weights were lost during your calf raise and that all pieces of equipment are properly returned to starting position (ie: weight plates put back on the barbell, vibration plate turned off if used in a circuit, etc.). It’s a good idea to have a spotter or trainer around when doing exercises so they can keep an eye out for this kind of thing since it doesn’t count as a workout fail unless you lose count of how many sets you did and didn’t do total.

8. Wide Grip Chest Press 1x Max Reps per Side

Adjustable standing chest press machine so bar is in line with top portion of chest. Using a grip that’s slightly wider than shoulder width, hold weight with locked elbows directly out to sides of body. Press weight straight up off chest as high as you can go without falling backward or losing balance. Hold last rep of one side for 2-5 seconds and hold last rep of other side for 4-8 seconds before repeating exercise on same leg first then on other leg. Your body should not move at all from position during this exercise so make sure it doesn’t if using an adjustable machine. Keep feet planted firmly on floor about shoulder width apart and bend knees just a little bit so they’re supporting your legs but don’t take strain off chest muscles that are doing all the work here.

Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 1 set of as many reps as you can do to the max, rest, then go again after holding final rep on one side for 5-8 seconds and final rep on other side for 8-15 seconds (or however long you’re able to sustain best form and peak contraction). If you’re performing this workout on new shoes, spin shoes to ensure grid/studs are facing forward before you go.

Note: For adjustable machines that allow foot placement up front instead of back like a smith machine, adjust bar so it’s slightly lower than top of chest and place each foot up under bar (just like doing a squat) then perform exercise and hold last rep on each side for 2-5 seconds.

Before moving to next exercise, be sure no weights were lost during your chest press and that all pieces of equipment are properly returned to starting position (ie: weight plates put back on the barbell, vibration plate turned off if used in a circuit, etc.). It’s a good idea to have a spotter or trainer around when doing exercises so they can keep an eye out for this kind of thing since it doesn’t count as a workout fail unless you lose count of how many sets you did and didn’t do total.

9. Shoulder Press 1x Max Reps per Side

Adjustable standing shoulder press machine so bar is in line with top of head. Using a grip that’s slightly wider than shoulder width, hold weight with locked elbows out to sides of body and press weight straight up off shoulders as high as you can go without falling backward or losing balance. Hold last rep of one side for 2-5 seconds and hold last rep of other side for 5-8 seconds before repeating exercise on same leg first then on other leg. Your body should not move at all from position during this exercise so make sure it doesn’t if using an adjustable machine. Do this exercise in a controlled manner that takes about 3 seconds for both movements and hold last rep at position for 2-5 seconds. Do 1 set of as many reps as you can do to the max, rest, then go again after holding final rep on one side for 5-8 seconds and final rep on other side for 8-15 seconds (or however long you’re able to sustain best form and peak contraction).

Note: For adjustable machines that allow foot placement up front instead of back like a smith machine, adjust bar so it’s slightly lower than top of shoulders and place each foot up under bar (just like doing a squat) then perform exercise and hold last rep on each side for 2-5 seconds.

Before moving to next exercise, be sure no weights were lost during your shoulder press and that all pieces of equipment are properly returned to starting position (ie: weight plates put back on thebell, vibration plate turned off if used in a circuit, etc.). It’s a good idea to have a spotter or trainer around when doing exercises so they can keep an eye out for this kind of thing since it doesn’t count as a workout fail unless you lose count of how many sets you did and didn’t do total.

10. Bent Over Rear Delt Raise 1x Max Reps per Side

Adjustable bench posture similar to what most people stand at normally with feet shoulder width apart using either your favorite hamstring curl machine or better yet adjustable leg curl machine that allows for full range of motion. Using ankle pads, hook ankles together by stepping on pads one after the other then adjust weight stack so that initial starting position is arms fully/straight down holding weight plates together, with shoulders and head relaxed and chest upright. Bend knees slightly to get weight stack over feet then using a natural arch in the back (you shouldn’t feel your low-back doing anything at all), contract shoulder blades together while simultaneously pulling arms up just high enough so that you don’t hit yourself in the face while bringing handles up and out toward hips. Your elbows should stay tucked to sides of body throughout movement and only come forward as far as they need to for you maintain good form (see video for this part).

At top of movement, hold last rep for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

Stretch calves after each workout. Spend about 20-30 seconds stretching by leaning forward with hands on floor and pushing hips back, reaching for toes with bodyweight to stretch calves.

11. Lateral Raise 1x Max Reps per Side

Adjust 2-3 light dumbbells so they’re slightly heavier than a pair of 5lb plates but not so heavy that you can’t do this exercise properly or hold last rep at top for 2-5 seconds. Stand next to adjustable lateral raise machine with small side of just about any type of dumbbell turned down so its facing forward. Grab handle with palm facing same way as the weight (palm should be rotated slightly inward toward body) and starting position is arms hanging at sides holding weights or handles, eyes looking straight ahead, upper body relaxed and natural arch in lower back (you shouldn’t feel low-back doing anything).

Spread arms slightly wider than shoulder width apart then pull weight until elbows are just high enough that you don’t hit yourself in face while bringing handles up and together at center/chest height of each arm. As you bring both weights up, keep tension on forearms by squeezing them together- they should stay this way throughout movement.

Hold last rep at top for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

12. Dumbbell Shrug 1x Max Reps per Side

Adjust weight stack so that the bar is slightly above your head height when standing upright with back flat against machine, feet shoulder width apart and slight natural arch in lower back (you shouldn’t feel low-back doing anything). Place both hands on bar with palms facing each other then shrug shoulders straight up toward ears as high as they can go by flexing traps, keeping arms straight the whole time. Hold last rep at top for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

Stretch calves after each workout. Spend about 20-30 seconds stretching by leaning forward with hands on floor and pushing hips back, reaching for toes with bodyweight to stretch calves.

13. Side Lateral Raise 1x Max Reps per Side

Adjust 2-3 light dumbbells so they’re slightly heavier than a pair of 5lb plates but not so heavy that you can’t do this exercise properly or hold last rep at top for 2-5 seconds. Stand next to adjustable lateral raise machine with small side of just about any type of dumbbell turned down so its facing forward (palm should be rotated toward your body). Grab handle with palm facing same way as the weight (palm should be rotated slightly inward toward body) and starting position is arms hanging at sides holding weights or handles, eyes looking straight ahead, upper body relaxed and natural arch in lower back (you shouldn’t feel low-back doing anything).

Spread arms slightly wider than shoulder width apart then pull weight until elbows are just high enough that you don’t hit yourself in face while bringing handles up and together at center/chest height of each arm. As you bring both weights up past shoulders, keep tension on forearms by squeezing them together- they should stay this way throughout movement.

Hold last rep at top for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

calves after each workout. Spend about 20-30 seconds stretching by leaning forward with hands on floor and pushing hips back, reaching for toes with bodyweight to stretch calves.

14. Upper Back Extension 1x Max Reps

Adjust seat height so that when sitting upright your legs are bent at 90 degrees which will keep you balanced while also giving you more power in the lift; feet should be shoulder width apart but may need to be slightly wider if hamstrings are tight. Using an overhand grip (palm facing away from you), grab barbell or smith machine bar so it’s just below upper chest area then lean torso back until upper back is arched, chin up, eyes looking straight ahead, arms locked out supporting all of your weight (not shown). Keep knees locked, arch back more and lift chest higher as you come up- your upper body should look like it’s trying to touch bar. Slowly lower body by bending knees keeping arms locked and lowering torso back down until upper spine is just above bench and low-back is flat against bench; keep feet shoulder width apart throughout movement.

Hold last rep at top for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

stretch calves after each workout. Spend about 20-30 seconds stretching by leaning forward with hands on floor and pushing hips back, reaching for toes with bodyweight to stretch calves.

15. Straight Leg Deadlift 1x Max Reps

Adjust weight stack so that low pulley forms a T with weight stack so pulley is at highest point with arm rest out, palms facing toward thighs. Step away from machine until you feel tension on hamstrings (weight should be slightly heavier than a pair of 5lb plates but not so heavy that you can’t do this exercise properly). Bend knees slightly then push hips back as if sitting down in chair while keeping back straight, holding natural arch in lower back the whole time.

Hold last rep at top for 2-5 seconds before repeating exercise; perform 1 set total; rest before moving on.

stretch calves after each workout. Spend about 20-30 seconds stretching by leaning forward with hands on floor and pushing hips back, reaching for toes with bodyweight to stretch calves.

Conclusion

If you’re looking for a workout that is low-impact, easy on the joints, and highly effective, vibration plates may be the perfect choice for you. With all of the benefits they offer, it’s no wonder this form of exercise is becoming increasingly popular. Have you tried using vibration plates to help improve your fitness? What has been your experience?

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