A vibration plate may seem like a fun, modern piece of exercise equipment, and many claim that the full-body vibrations it provides can help you get stronger while losing weight. But is this too good to be true? Are vibration plates a type of workout we should all try? To find the potential benefits and risks associated with vibration plates, along with who should avoid them and which exercises are best on vibration plates, we reached out to fitness experts to answer all of your questions.
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What is a vibration plate?
Whole-body vibration plates are a form of exercise machine that shakes rapidly when you stand on them. When you stand on a vibration plate, you're engaging in a full-body vibration exercise, where your muscles are forced to contract and relax quickly.
"The purpose of vibration plates is to generate quick vibrations that cause your body's muscles to contract and relax several times per second," says Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences. "At a far greater frequency, this resembles the spontaneous contractions that take place during exercise."
"This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface," says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines.
There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it.
Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles.
Vibration plate benefits
Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include "improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise."
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