Countless weight loss and fitness trends have come and gone over the years, from gimmicky products that provided minimal results to science-backed health tools that genuinely worked. You may remember the vibrating belt machines from the mid-20th century that were promoted as weight loss aids. Trends often cycle back around, so it's relatively unsurprising that vibration plates are re-emerging as the latest fitness trend once again. Some claim they are an excellent alternative workout method with several health benefits. However, researchers continue to study the potential benefits of vibration exercise.
There's a lot of hype to be found around vibration plates, but the facts are a bit harder to come by. That's why we spoke with personal trainers and other fitness professionals to learn more about vibration plates and if you should use them at home.
What is a vibration plate?
Whole body vibration plates is are a form of exercise machine that shakes rapidly when you stand on it. 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 Dr. 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.
Are there actual benefits to using vibration plates?
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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