Vibration plate training is a great way to add variety to your normal workout routine while also helping you lose weight and gain muscle. This has previously been discussed in depth in earlier posts, and I have personally tried it.
Today, we’ll look at some of the additional health advantages that vibration plates may bring. Most of them, I’m sure, you’ve never heard of.
Vibration Plates’ Advantages
Let’s take a look at the fourteen most essential advantages of using a power plate:
1. Toning of Muscles
Vibration plates vibrate at various frequencies, with some reaching as high as 30 to 50 vibrations per second. As a result, your muscles contract at an amazing rate, much like they would if you were exercising.
Standing on a vibration plate, on the other hand, does not have the same toning impact as weight training.
However, any movement is preferable to none. Although there is a minimal study on the impact of vibration plates on muscle toning, there is plenty of anecdotal data online. You may browse user reviews for various dependable vibration plates, and you’ll see that many satisfied customers are pleased with their improved look.
2. Weight Loss
Vibration plates have several advantages.
If this study published in the Endocrinology Journal is believed, weight reduction is one of the established advantages of vibration plates.
The researchers agree that utilizing a vibration plate is comparable to running on a treadmill in terms of weight reduction.
Whole-body vibrations can help you lose weight and activate your liver by reducing fat deposits in your midsection. Your liver will be able to digest fat at a higher pace instead of converting it to glucose.
These benefits were observed in mice that exercised 20 minutes every day for three months. There are no equivalent human trials yet, but scientists tested vibration plates on mice because our bodies operate similarly.
3. Loss of weight
You have a better chance of losing weight as you burn through your fat stores. Because your increased muscle mass burns more calories at rest than your fatty tissue, you’ll lose weight faster.
Besides, the pillars of weight loss are reducing fat and toning your muscles.
Of course, vibration plates might assist you in losing weight if you also assist yourself. To burn more calories, you must eat sensibly and engage in challenging activities.
4. Metabolic Rate Increase
Your resting metabolic rate will increase as your muscle mass, and fat deposits improve. This can help you avoid the harmful consequences of hitting a weight-loss plateau.
When you’re on a diet or have to stay in bed all day, your brain goes into survival mode and tells your body to save resources. This corresponds to fat storage and a slowed metabolic rate, resulting in lower energy expenditure than usual.
As a result, a higher metabolic rate implies more energy is expended even when you’re sleeping, resulting in a healthier metabolism.
5. A More Balanced Endocrine System
Your endocrine system benefits greatly from a healthy metabolism. As a result, merely utilizing a vibration plate may be all you need to treat hormonal issues, including acne, menstrual discomfort, or thyroid issues.
6. Stress Reduction
Cortisol levels are kept in check by a healthy metabolism and hormone synthesis. Cortisol is the stress hormone that causes you to feel irritable, nervous, and furious. Furthermore, elevated cortisol levels have been related to sleep problems such as insomnia or trouble attaining REM sleep, which helps you feel more rested.
Working out on a vibration plate is both enjoyable and thrilling. It’s also quite pleasant to use your vibration trainer as a massage device. All of these factors activate endorphins and serotonin to be released, which are chemicals generated by your brain’s happy and pleasure centers.
7. Bone Density Improvement
The importance of vibration plates on your bone mineral density is demonstrated in this 2004 research. The participants’ hip bone density increased by 1%, according to Belgian researchers who published their findings in the Journal of Bone and Mineral Research.
This study also found that after six months of training, total muscular strength increased. The participants only spent 30 minutes on their vibration plates three times a week throughout this time.
8. Increased Flexibility And Balance
A vibration plate tests your balance by tricking your brain into thinking you’re falling. As a result, your core has to work harder to keep you on the plate by squeezing your stomach and lower-back muscles.
In everyday life, greater core strength leads to enhanced balance and flexibility. This has the huge benefit of improving general posture, which reduces the likelihood of back discomfort and improves pre-existing chronic pain.
9. Improved Circulation of Blood
Vibration devices have been demonstrated to increase blood circulation by activating blood flow. Poor circulation causes a variety of symptoms, including cold hands and feet, cramping, and edema.
Vibration encourages lymphatic movement, which drains fluid from troubled regions and helps blood flow freely, allowing your limbs to be adequately irrigated.
Because insulin is better processed in your body, improved blood circulation may lower your heart disease and diabetes risk.
10. Cellulite reduction
Vibration plates help to promote collagen synthesis by ensuring that all of your hormones are functioning properly, your blood circulation is enhanced, and your metabolism is running smoothly.
Collagen is a hormone that helps to smooth your skin. You will have less cellulite when your fat deposits decrease, and your collagen synthesis increases.
Even though cellulite is not a medical issue or something to be embarrassed by, many individuals prefer a smoother appearance to their skin since it boosts their confidence.
11. Strength Training
A vibration plate may also be used for strength training. Many individuals like to stand on their vibration trainers, although this isn’t a must.
Make all bodyweight workouts in your program more challenging by using the vibration plate to push yourself. Vibrations test your balance and make everything more difficult, from lunges to static squats to push-ups. You’ll grow fitter and stronger faster this way.
12. Quick Recoveries
Standing or resting your limbs on the vibration plate increases blood flow and removes lactic acid from your system if you’re sore after a workout.
After a hard day at the office, a few minutes on the vibration trainer can help relieve aches and pains.
If you’re bedridden or recuperating from an illness, a vibration plate can help you heal faster by increasing blood flow and stimulating your muscles, as long as your doctor approves.
13. Low-impact Exercise for People With Health Issues
While great for weight loss and endurance, high-impact workouts may not be appropriate for you if you’re pregnant, have low energy, or suffer from arthritis, sciatica, or Parkinson’s disease.
However, this does not imply that you must eliminate all exercise from your life. Low-impact exercise may be equally beneficial as high-impact exercise if you challenge yourself and move to feel good.
According to studies, if you cannot participate in regular exercise due to health constraints, a vibration plate can help you increase your strength and speed of movement.
14. Pain Management
Vibrations help to relax tense muscles while also improving blood circulation and posture. It’s no surprise that this relieves pain in problematic regions.
There is presently no study proving the pain-relieving properties of vibration plates. However, several studies have shown that vibration massage can help patients with sciatica, joint pain, and muscular cramping.
There are also several testimonials online from satisfied customers who claim that their pain levels have significantly decreased after using a vibration plate for a few weeks.
Risks of the Power Plate
After considering all of this, it’s time to discuss the dangers of utilizing a power plate. Is the danger, if any, greater than the benefit? Let’s take a look at what the study has to say.
1. Potential Negative Consequences
In terms of whole-body vibrations from vibration plates, current research is restricted. And that’s because the industry is evolving at a high pace, with many types of vibrating motions (vertical, oscillating, elliptical, 3D), at a high range of frequencies and intensities.
If you read online reviews for the best – or even the worst – vibration plates, you’ll notice that there are no customer complaints regarding negative effects on their health caused by vibrations.
However, there is some research in the area of occupational health and safety regarding high-range vibrating machines. These vibration hazards can include nausea, tiredness, seeing, and speech problems, along with nerve and tissue damage.
It’s unlikely that 10-30 minutes of vibrations per day can produce the same negative effects as constantly using a jackhammer for years, though.
Other than that, there might be some dangers if the vibrating plate you choose doesn’t respect safety standards and breaks down while you’re using it. That’s why it’s crucial to do your homework and get the finest vibration trainer available.
2. There Are No Effects
It’s a worthwhile risk to spend your cash and use a power plate to no avail. Take into consideration that there are few comprehensive research on vibration plates, despite a plethora of favorable customer evaluations and a plethora of glitzy marketing.
People may not benefit from limited mouse-related studies. Although mice and humans are quite similar, there are some physiological distinctions between them.
The current (limited) human study on vibration plates indicates substantial increases in blood circulation and bone mass, as well as increased tone in mobility-challenged individuals.
While vibration plates aren’t magic when it comes to weight reduction and strength training, they may be useful tools in your arsenal. If you currently eat well and exercise often, a vibration plate can help you get the full advantages of your healthy lifestyle.
3. Excessive Marketing
There are already a slew of gyms, sports facilities, and personal trainers touting the benefits of vibrating devices for weight reduction and other health benefits.
Brands of vibration plates are already milking this cow, making far-fetched promises about their goods’ advantages. Stars like as Madonna, Heidi Klum, and Sean “Diddy” have already endorsed vibrating platforms or had their images associated with them.
This much glitz deters individuals from putting in the effort required to attain their fitness goals. Sitting on a vibration plate may seem more attractive than doing out or eating a nutritious diet, but if you can do both, don’t rely on the vibration machine alone.
Otherwise, vibration plates are worthwhile companions if you wish to relax, speed up your fitness development, or have mobility difficulties.