Vibration plates have grown in popularity during the last few years. These gadgets appear to be preferred by mobility-challenged people, those with chronic illnesses, and those looking for a quick way to get in shape.
Is it, nevertheless, possible to lose weight while using them? Yes, but you must understand how to operate these vibration devices. The article below may find the best ideas and methods for efficient weight reduction with your vibration plate.
Is It Safe to Use Vibration Plates for Weight Loss?
The first thing we must address is how many calories are burned by using a vibration plate. The issue is that there isn’t enough study on the subject. Vibration plates are relatively new compared to treadmills or other cardio equipment that can provide a precise number of calories burned each hour.
The figures you can find on the internet also vary a lot; some suggest you can burn 200 calories per hour by merely standing on it, while others say you can burn up to 600 calories per hour.
Dr. Edward Laskowski of the Mayo Clinic says that while you’re on a vibration plate, your muscles contract tens of times per second. As a result, even if you’re lying there, your muscles may feel like they’ve had a hard exercise.
According to Dr. Edward Laskowski, you can only lose weight with a vibration plate if you also cut calories and exercise. He places a strong focus on cardio and strength training.
Furthermore, if you exercise on your vibration plate as well, your body will exert more effort. As a result, you’ll lose more weight.
How to Lose Weight on the Vibration Plate
To understand how a vibration plate burns fat, you must first grasp how it works. To begin, your muscles tense, causing your circulation to speed up. As a result, as the volume of oxygen in your body grows, your fat reserves are oxidized more quickly.
Second, if all of your body’s muscles contract thousands of times each minute, it stands to reason that your muscles would strengthen over time, allowing you to burn more fat reserves.
As your muscle mass grows, so does your resting metabolic rate. As a result, even while you’re at rest, you’ll burn more calories.
You can’t, however, merely burn belly fat or underarm fat. Total body fat can be burned. As a result, the more you work out and eat well, the better your body composition.
With that in mind, here are two tips for using a vibration plate to lose more weight:
1. Use A Heart Rate Monitor
When your heart beats quicker, you burn more calories because you’re taking in more oxygen to oxidize your fat reserves.
The ideal fat-burning heart rate zone is around 80% of your maximum permissible heart rate, which you may calculate by subtracting your age from 220. So, if you’re 40, your maximum heart rate is 180 beats per minute. 144 beats per minute are 80% of that.
It is strongly advised that you consult your physician. Some people may be unable to reach 80 percent of their maximum heart rate due to health concerns. Furthermore, even at 55 percent of your maximum capacity, you can enter the fat-burning zone.
As a result, you must determine the optimal vibration plate speed for weight reduction, which is the one that puts you in the appropriate heart rate zone.
2. Exercise on the Vibration Plate
Dieting is vital, according to Mayo Clinic’s Dr. Edward Laskowski, but we feel that exercise is better than calorie restriction. That’s because you don’t want to go hungry; you want to be well-nourished so you can maintain your vigor and health. However, moderation is essential, so don’t eat until you’re hungry.
Aside from that, there is little research that supports our position. For example, a 2009 study conducted by experts in the Netherlands found that people who diet and utilize a vibration plate cannot maintain a 5% weight loss for more than six months. People who exercise on the vibration plate, on the other hand, can do so.
On the other hand, a vibration plate may be used for a variety of activities.
Here are a few examples:
- Squats
- Lunges
- Calf raises
- Triceps dips
- Push-ups
- Bicep curls
- Planks
- Shoulder shrugs
Warm up first, then lie down on the vibration plate for a soothing cool-down!
Final Thoughts
Although resting on the vibration plate may not burn many calories, it strengthens and relaxes your muscles. As a result, your metabolism speeds up, and you may burn more calories even when you’re sleeping.
Start exercising on your vibration plate if you want to see even faster results. To acquire the nutrition your body requires, you also need to eat properly and in moderation.