Vibration plates vibrate. Let’s start from this self-obvious statement. So how does that benefit you?
These stimuli contract your muscles and activate your blood flow, which is what leads to the vibration plate benefits below.
But are there risks too? Possibly so. Read along to find out more.
Benefits of Vibration Plates
Let’s talk about the fourteen most important power plate benefits:
1. Muscle Toning
Vibration plates move at different frequencies, some as high as 30 to 50 vibrations per second. As such, your muscles contract with incredible speed, as if you were exercising.
Of course, simply standing on a vibration plate doesn’t have the same toning effect as weight training would.
But any movement is better than no movement. And although the research is limited in regards to the muscle toning effects of vibration plates, there is plenty of anecdotal evidence online. You can read user reviews for a wide range of reliable vibration plates, and you can see many happy customers relishing their fitter appearance.
2. Fat Loss
The researchers admit that using a vibration plate is on par with running on the treadmill in what weight loss is concerned.
The whole body vibrations sent through your entire body can reduce fat deposits in your midriff section and activate the liver. That way, your liver can metabolize fat at a faster rate instead of transforming it into glucose.
These effects were noticed on mice, who exercised for three months, 20 minutes per day. There are no similar human studies yet, but there’s a reason scientists tested vibration plates on mice: our bodies work fairly the same.
3. Weight Loss
As you’re running through your fat deposits, you have more chances of losing weight. That’s because your increased muscle mass burns more calories while you’re at rest than your adipose tissue.
Besides, losing fat and toning your muscles are the cornerstones of weight loss.
Of course, vibration plates help you lose weight if you help yourself too. That means eating healthily and doing exercise that challenges you, to burn more calories.
4. Increased Metabolic Rate
As you improve your muscle mass and decrease your fat deposits, your resting metabolic rate increases. This can help you counteract the negative effects of weight loss plateaus.
When you’re on a diet or at bed rest, your brain turns on its survival mode and makes your body conserve your resources. That translates into storing fat and decreased metabolic rate so you use up less energy than you normally would.
In turn, an increased metabolic rate means an increased energy expenditure even while you’re resting so you will have a healthier metabolism.
5. Healthier Endocrine System
A healthy metabolism has important benefits on your endocrine system. That way simply using a vibration plate may be the thing you need to improve hormonal problems such as acne, menstrual pain, or thyroid-related problems.
6. Lower Stress Levels
A working metabolism and good hormone production keep your cortisol levels in check. Cortisol is the stress hormone, the one that makes you feel angry, anxious, and agitated. Besides, high levels of cortisol are linked to sleep issues like insomnia or difficulty achieving REM sleep, the sleep stage that helps you feel more rested.
Besides, working out on a vibration plate is fun and exciting. Simply using your vibration trainer as a massage device is incredibly relaxing too. All these things activate your endorphins and serotonin – hormones produced by the happiness and pleasure centres in your brain.
And guess what these hormones do? Yes, they fight stress.
7. Improved Bone Density
This 2004 study shows the important effects of vibration plates on your bone mineral density. The Belgian researchers who published their work in the Journal of Bone and Mineral Research emphasize that the participants saw a 1% increase in their hip bone density.
This study also highlights an increase in overall muscle strength after the six months exercise period. During this time, the participants spent merely 30 minutes on their vibration plates, three times each week.
8. Better Balance And Flexibility
A vibration plate challenges your balance because it makes your brain think that you’re falling. As such, your core has to make more effort to keep you onto the plate, by contracting your midriff and lower-back muscles.
Improved core strength leads to a better balance and improved flexibility in day to day life. This comes with the enormous advantage of a better overall posture, which significantly decreases the chances of back pain, and relieves pre-existing chronic pain.
9. Improved Blood Circulation
It has been shown that vibration devices improve blood circulation because they activate blood flow. Poor circulation leads to all sorts of conditions, which range from cold hands and feet to cramps and edema.
Vibration promotes lymphatic flow, which drains fluid from the problem areas and allows the blood to circulate freely, irrigating your limbs properly.
Improved blood circulation may reduce the risk of heart issues as well as diabetes because insulin is better metabolized in your body.
10. Decreased Cellulite
Vibration plate benefits include a stimulated collagen production because all your hormones work top-notch, your blood circulation is improved, and your metabolism is in top gear.
Collagen is the hormone that makes your skin smoother. As your fat deposits plummet and your collagen production is accelerated, you end up with less cellulite.
Although cellulite is not a medical condition and not something you should be ashamed of, many people prefer a smoother aspect to their skin, which improves their confidence.
11. Strength Training
You can use a vibration plate for strength training purposes too. Indeed, many people prefer simply standing on their vibration trainers, but that doesn’t mean you have to.
Use the vibration plate to challenge yourself and make all the bodyweight exercises in your routine more difficult. Vibrations challenge your balance and increase the difficulty of everything from lunges to static squats to push-ups. That way, you will get fitter and stronger faster.
12. Fast Recovery
- If you’re extremely sore after a workout, standing or resting your limbs on the vibration plate accelerates blood flow and gets the lactic acid out of your system.
- If you’re sore and cramped after a long day at the office, a few minutes on the vibration trainer reduces aches and pains.
- If you’re bed-ridden or recovering from an illness, a better blood flow and more stimulated muscles increase your recovery speed, as long as your GP allows the use of a vibration plate.
13. Low-impact Exercise For Health-Restricted People
There are many times when high-impact exercises, albeit amazing for weight loss and endurance, don’t work for you, whether you’re pregnant, have low energy levels, are suffering from arthritis, sciatica or Parkinson.
But that doesn’t mean you have to cut all the exercise from your life. Low-impact can be just as good as long as you’re challenging yourself, and you’re moving to feel good.
14. Pain Relief
Vibrations unwind sore muscles and improve blood circulation and posture. It’s no wonder that this leads to pain relief in problem areas.
Indeed, there is currently a lack of research demonstrating the pain-relieving aspects of vibration plates. But plenty of studies show the pain-reducing effects of vibration massage, especially for people with sciatica, joint pain, and muscle cramps.
There are also plenty of testimonies online, from happy customers whose pain levels have considerably decreased after using a vibration plate for a few weeks.
Power Plate Risks
After taking all that into account, it’s worth discussing the risks of using a power plate. Do the risks, if any, outweigh the benefits? Let’s see what the research tells us.
1. Possible Negative Effects
The current research is limited in terms of whole-body vibrations from vibration plates. 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 important to do your research and get the best vibration trainer out there.
2. No Effects
Spending your savings and using a power plate to no avail is a worthwhile risk. Take into account that there are few comprehensive studies for vibration plates, although there are plenty of positive customer reviews and a whole lot of shiny marketing surrounding them.
Limited mice-related research might not apply to people. Although mice and people are quite similar, that doesn’t exclude their differences in physiology.
Today’s (limited) human research on vibration plates shows significant improvements in blood circulation and bone mass, along with more tone for mobility-challenged people.
While vibration plates are no miracle workers in terms of weight loss and strength training, they can become helpful tools in your strategy. So if you’re already eating healthily and exercising, a vibration plate can speed up the benefits of this healthy lifestyle.
3. The Negatives Of Too Much Marketing
There are already plenty of gyms, sports facilities, and trainers that claim to effectively use vibrating machines to promote weight loss and other health effects.
Vibration plates brands are already milking this cow and making too many far-fetched claims on the benefits of their products. Stars like Madonna, Heidi Klum and Sean “Diddy” are already star endorsers of vibrating platforms or have had their image linked to such products.
This much glam discourages people from doing the work they need to reach their fitness potential. Sitting on a vibration plate is more appealing than actually working out or eating healthy, BUT, if you can do those things, don’t rely on the vibration machine alone.
Otherwise, if you want to relax, speed up your fitness progress, or have mobility issues, vibration plates are worthy allies.
Vibration plates have several indisputable advantages, along with a great deal of inferred benefits. Many happy customers say that vibration platforms helped them lose weight, tone, reduce pain, and improve their blood circulation.
The research is limited and broadly overshadowed by marketing. But the vast amount of customer testimonies is a convincing argument that vibration plates work.
If you do your best to stay active and eat correctly, a vibration plate can only accelerate your progress.
That said, have you used a vibration plate or vibration massager before?