There's an ample choice of fitness equipment available right now, be it high-end training bikes or cost-saving exercise bands. Hence, any new addition to the market needs to stand out and prove its worthiness; maybe we can say, cause some vibrations?
Vibration platforms are appearing on more and more people's radars these days, although they've been around since the late 19th century. These intriguing devices swear by their ability to bolster muscle power and assist in weight reduction. Read further about possibly reaping advantages from using a vibrating platform.
Defining a Vibration Plate
A vibration plate, also known as a power plate sometimes, refers to an exercise equipment composed of a base on which you stand, supportive bars that you grip and often with straps included. This base produces high-speed shaking motions that reverberate throughout your body.
Although these machines have not traditionally been the top choice at fitness centres, compact but equally efficient models are gaining traction due to the increase in home-based workouts recently. Such equipment can prove beneficial before you start exercising, while you're exercising and even post-workout.
Advantages of Implementing a Vibration Plate
During exercise, your skeletal muscles contract. This action coupled with the extension and tensile force applied to muscle fibers aids in strengthening these muscles. A vibration plate enhances muscle contraction, thereby achieving similar outcomes in relatively less time. However, more empirical evidence is required despite certain studies indicating that using a vibration plate can enhance physical strength and performance.
It's also worth mentioning that some people use vibration plates as substitutes for conventional workouts while others incorporate them during activities such as crunches or squats. They're sometimes used alternatively for warm-ups or cool-downs too. Let us take a look at some extra benefits provided by vibration plates.
Weight Reduction
You are able to heighten calorie burn using a vibration plate. Despite the fact that you aren't actively contracting your muscles, reflex actions persist. Research conducted in 2019 discovered that total body vibrations significantly influenced absolute fat mass; however, it had a minor effect on overall body fat percentage.
"When utilizing a vibration plate, your muscle stimulation occurs at noticeably faster rates than normal," stated Josh York, an accredited personal trainer and founder/CEO of GYMGUYZ. "This can catalyze muscle recovery speed as well as improve flexibility and range of motion. The amplification in muscle stimulation aids to beef up and sculpture your muscles."
Enhanced Stability
By incorporating vibration plates within bodyweight exercises such as , one can potentially enhance their stability. Research done in 2017 focused on older adults found that those who engaged in activities using a vibration plate saw improvements in balance, relative to participants missing this element from their routine.
Enhanced Blood Flow
The entire body's vibration stimulates muscle contraction, which could boost circulation. Studies indicate that this type of whole-body vibration enhances peripheral blood flow – the process of circulating and transporting blood throughout various parts of the body, not restricted to areas like chest or abdomen alone. However, it should be noted that there's no increase in oxygenation within muscles as a result of this method.
Decreased Osteoporosis
Workouts could potentially mitigate osteoporosis. Actions that place weight on the body mildly exert pressure on the bones, initiating a process where they manufacture excessive bone and subsequently become more robust. In principle, vibration devices may instigate similar strain reactions in our bones.
Research conducted on menopausal individuals who took advantage of vibration platforms noted enhanced results when compared to those who were not exposed to full-body vibrations. A different study further discovered an increase in the amount of mineral composition within bones for those using vibrational therapy as opposed to people only utilizing diet and exercise strategies.
Enhanced Muscle Healing
Vibrating plate-induced muscle contractions aren't only excellent in promoting strength and facilitating muscle recovery. These vibrations stimulate the lymphatic system to drain, diminish discomfort after a workout, and reduce tension. A research study found that achieving total body vibration can decrease discomfort post-workout. Additionally, it minimizes the magnitude of muscle damage thus aiding in faster muscle healing.
Mild Muscle Activation
The majority of people won't find vibration plates a suitable substitute for standard exercise, like workouts in the gym or taking walks. Nevertheless, they provide an alternative that stimulates muscle activation with less strain for those who have limited mobility or are on their way to recovery from injuries.
Further, it's suggested that these platforms could mitigate back pain. There is a need for more thorough investigations into this possibility; however, one research project has shown that patients who underwent sessions using wave vibration plates reported experiencing less pain compared to those who didn't use such platform technologies.
Precautionary Measures
In case you're expecting, battling with chronic health conditions or dealing with an injury, prior to using a vibration plate it's crucial to seek the advice from a healthcare professional, recommends York. He also offers a word of caution against the unnecessary continuous use of such equipment. Make sure your sessions do not exceed 15 minutes and restrict your workouts in a week to only two or three times on the plate. Start off gently initially and gradually increase the intensity as necessary.
Vibration Plate Setup
Seek out a level, steady surface in a location that offers enough room for exercising, advises York. "The majority of plates come with variable features, allowing you to decide on your intensity level."
Once the plate is positioned on an even and solid ground, step onto it maintaining about one foot distance between your legs. To ensure optimal results remember to slightly curl your knees as a support mechanism, he explains. "After achieving this position, almost any exercise can be executed on the plate for roughly 15 to 20 minutes duration. Ensure you are comfortable performing any exercise without the plate prior to its addition."
How to Operate a Vibration Plate: A Stepwise Tutorial
Once you've properly positioned your vibration plate on a hard, even surface, step onto the platform and turn it on. Ensure that if provided with handles on your machine, hold them tightly. Below are some instructions outlining how to make use of your vibration plate.
- Position your feet shoulder-width apart while keeping a slight bend in your knees.
- Switch the equipment on and modify any necessary settings.
- Allow yourself around 30 to 45 seconds for body acclimatization to the vibrations stimulated by the device.
- Only begin practicing exercises when you feel adequate stability.
Suggested Workouts
While it's possible to employ a vibration plate for exercising virtually any body muscle, York mentions that the majority uses it with an aim of losing weight on legs, glutes and hips. He advocates workouts such as front and lateral raises, along with calf raises. Here are some exercises you should try out beginning with these.
Lunges
- Position your feet so that they align with your shoulders.
- Flex down at the knees.
- Propel your rear towards the back while maintaining an uplifted chest and engaged core.
- Descend into a lunge until you are nearly parallel to the ground or as best as you can achieve.
- Resume to an upright stance after completion.
Calf Elevations
- Accomplish this workout by standing on the platform, lifting oneself until you're only balanced on your metatarsals.
- Keep up this posture from anywhere around 10 to 20 seconds before releasing down.
- To gain more assurance in balancing, initially utilize the safety handles present on your platform (if any) for support.
Should you do Flexions (Front Raises)?
- Position yourself with your feet spaced apart at hip-width.
- Hold one handlebar in each hand.
- Engage your core and lift each handle to the level of your shoulders, ensuring your arms are straight.
You also have the option to keep either arm at rest by your side while you complete the raise, which forms a T-shape. This variation is known as shoulder abductions or lateral raises.
Vibration plates found in gyms or for home use can provide extended benefits and significantly boost the effectiveness of workouts. They're often underutilized tools that could be incorporated into warming up or cooling down periods. Not only can these machines activate muscles faster, but they also aid in relieving post-workout soreness. For those focusing on promoting bone health or wanting muscle activation without intense movements, vibration plates show great versatility.
