Vibration plates are everywhere now, but few people know what their benefits really are. The unconventional fitness gadgets are usually motorized platforms that you stand or sit on, rocking back and forth. Claims about these machines range from improving blood circulation and lymphatic drainage to restoring the body and helping you lose excess calories. And they can cost anywhere from $80 to several thousand dollars. Trainer Winnie Yu believes they can benefit you.
ContentThe principle of operation of a vibration platform is quite simpleAdvantages of a vibration platform: are they that effective?How to exercise with a vibration platform
But, as WomanEL found out, they are not as perfect as they are usually written on social networks. Let's figure out what it is and whether you need this equipment.
The principle of operation of the vibration platform is quite simple
One of the benefits is faster recovery and reduced muscle soreness after workouts. They are believed to increase blood circulation, accelerating the delivery of nutrients to tissues and speeding up the healing process, Source: freepik.com
As the name suggests, these platforms vibrate when activated, leaving the user on an unstable surface. The idea is that this makes performing movements on it a little more challenging because your body and muscles have to work to keep you stable, says Yu. “The vibration of the machine allows you to engage more muscles, which means you can activate more muscles throughout your body during your workout,” she says. In addition, the vibration platform forces additional stabilizing muscles to work. It also forces the muscles you use to perform the exercise without vibration to work harder.
While most people can use vibration platforms, they are usually found in those who are unable to lead an active lifestyle, either due to health issues or lifestyle, because they require less mobility and are more difficult than other types of exercise, Yu says.
There are two main things you can do on a vibration platform: exercise or stretch – and both have some potential benefits. But you don’t want to just sit on it. You just won’t see enough benefit.
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Benefits of a vibration platform: are they that effective?
There are some potential benefits to using a vibration platform, although they may be insignificant:
- Vibrating plates improve blood circulation, and therefore lymph drainage, says exercise specialist Rachel Reid. According to her, when you activate your muscles, blood flow naturally increases. So the vibration platform is designed to get your blood moving.
- Better recovery. According to Yu, due to increased blood circulation, the vibration platforms can provide some support in muscle recovery. This will reduce muscle soreness.
- Improving balance. Using a vibrating platform can improve your balance and stability, but only slightly, according to research.
- Improved bone density. Vibrating plates may have a small effect on bone density, according to research.
When it comes to weight loss, vibration platforms aren’t exactly promising. According to a 2019 systematic review published in the Journal of Musculoskeletal and Neuronal Interactions, whole-body vibration affected total fat mass but had no significant effect on body fat percentage.
How to work with a vibration platform
When it comes to using a vibration platform, you can either do stretching exercises with it or incorporate it into your workout. According to Yu, 5-10 minutes of stretching exercises are usually safe to do on the platform alone. But if you want to incorporate it into your workout, start small. Before doing the entire 45-minute program on the platform, do a few moves and observe how you feel. If you feel dizzy, stop using it. If you feel good, you can gradually increase the number of exercises over time.
If you use it for low-intensity, short, and functional exercises (like stretching), you can use the vibration platform every day. If you incorporate it into a longer workout, you can use it every other day. While a vibration platform may be just what you need to get your body moving during your workout, you can also use Bosu balance platforms to achieve a similar effect.
You should also be careful or avoid using a vibration platform if you have vestibular problems, headaches, dizziness, low blood pressure, or orthostatic hypotension. It can cause or worsen these symptoms. Consult your doctor if you are unsure if a vibration platform is right for you.
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