Vibration plates have become increasingly popular during the last few years. Mobility-challenged people, those with chronic illness, as well as those who want a shortcut to fitness seem to prefer these devices.
But can you actually lose weight on them? The answer is yes, but you have to know how to use these vibration machines. Read the article below for the best tips and tricks on effective weight loss with your vibration plate.
Are Vibration Plates Good For Weight Loss?
The first question we have to find the answer for is how many calories does a vibration plate burn? The problem is there’s not enough research on the matter. Vibration plates are pretty new as opposed to treadmills or other cardio equipment for which you can get a pretty specific number of calories/ per hour.
The numbers you can find on the internet also vary a lot between sources; some say you can burn 200 calories/ hour, while others up to 600 calories/ hour by simply standing on it.
Mayo Clinic’s dr Edward Laskowski agrees that your muscles will contract tens of times per second when you’re on a vibration plate. As such, your muscles may feel like you’ve done an intense workout even if you’re just lying there.
Dr Edward Laskowski argues that you can only lose weight using a vibration plate if you’re also reducing your calories and exercising. He emphasises aerobic and strength training in particular.
Besides, if you’re also exercising on your vibration plate, your body will make an increased effort. Therefore, you’ll shed more pounds.
How To Lose Weight On Your Vibration Plate
You have to understand how a vibration plate burns fat. Firstly, your muscles contract so that your circulation is accelerated. Therefore, as the oxygen volume in your body increases, your fat stores are oxidised faster.
Secondly, if all your body’s muscles contract thousands of times per minute, it stands to reason that your muscles will become stronger so that they can burn more fat stores in the long-term.
As your muscle mass increases, your resting metabolic rate also increases. As such, you’ll burn more calories even while you’re at rest.
However, you can never burn just belly fat or underarm fat. You can burn total body fat. So the more you exercise and eat healthily, the more you can improve your body composition.
With that in mind, here are two tricks to lose more weight on a vibration plate:
1. Use A Heart Rate Monitor
You burn more calories when your heart pumps faster because you’re bringing in more oxygen to oxidize your fat stores.
The right fat-burning heart rate zone is about 80% of your max allowed heart rate, which you can find by subtracting your age from 220. So, if you’re 40 years old, your max heart rate is 180 bpm. 80% of that is 144 bpm.
It is highly suggested to check with your doctor. Some people may have health issues that prevent them to get to 80% of their max heart rate. Besides, you may get into the fat-burning zone even at 55% of your max capacity.
As such, you have to find the best speed on vibration plates for weight loss, which is the one that brings you in the right heart rate zone.
2. Exercise On The Vibration Plate
Dr Edward Laskowski from Mayo Clinic argues that dieting is important, but we believe that exercise is better than calorie restriction. That’s because you don’t want to be hungry; you want to be nourished with healthy food so that you can keep your strength and health up. However, moderation is key so you should avoid eating if you’re not hungry.
Besides, there are a few studies that prove our point. For instance, a 2009-study by specialists in the Netherlands confirms that people who diet and use a vibration plate cannot sustain a 5% weight loss for six months. However, the people who exercise on the vibration plate can do that.
That said, you can do plenty of exercises on a vibration plate.
Here are a few:
- Calf raises
- Triceps dips
- Bicep curls
- Shoulder shrugs
Don’t forget to warm up and to lie down on the vibration plate for a relaxing cool-down!
Simply lying on the vibration plate might not burn a lot of calories, but it strengthens your muscles and relaxes your body. As such, your metabolism increases and you can burn more calories while resting.
However, if you want to see even faster results, start exercising on your vibration plate. You should also eat healthily and in moderation to get the nourishment your body needs.