What are vibration plates ? How should i use them proper way ?
The rapid increase in lifestyle complications and related deaths has had many considering taking up healthy eating habits and regular body fitness regimes. Obesity, hypertension, heart disease, diabetes and even cancer have been attributed largely to poor eating habits and unhealthy lifestyles. Eating healthy and exercising has now become a priority for people of all ages and all walks of life.
Traditional fitness and exercise routines have worked for many in the past. However, the advent of technology has enabled the improvement of these conventional regimes without compromising on the results.
New frontiers have since been discovered in the world of fitness regimes. Some of these alternative fitness methods have been helpful to many who desire to significantly cut the time and increase the work done by their muscles during workouts.
One popular alternative method has come in the name of Whole Body Vibration Training. The concept of vibration training has been helpful for many seeking either relief from some certain medical conditions or faster results in a shorter time.
What does a vibration plate do?
A vibration plate is a fitness gadget that uses vibration to tone and define body muscles. A person’s posture while on the vibration plate does not really matter. The idea is to increase the amount of work done by the target muscles. With ordinary workouts, only about 40%-60% of the muscle fibers are recruited at least once in a couple of seconds. Vibration training can recruit up to 100% of the same muscles every second.
In order to understand how vibration plates work, it is important to know how the body works first. Standing on a stable platform does not require muscular contraction since various muscles work in opposition to create a sense of balance. Vibration plates offer instability training in that they destabilize the platform on which muscles lie in order to cause them to respond.
Their response is usually faster than usual and this causes them to work more in a shorter period and the amount of exercise on the muscles is magnified significantly. That is why it is possible to achieve the same results in 10 minutes on a vibration plate as you would in 60 minutes of an ordinary physical workout.
The popularity of this new fitness frontier has increased due to its amazing and tangible results. The method is practical and offers the following results:
- Stimulation of the nervous system
- Reduced perception of pain
- Improved lymph drainage and blood circulation
- Increased bone density
Comparisons between Ordinary Workouts and Vibration Plate Workouts
Vibration plates are a relatively new concept in the world of fitness. It has been established that working out using vibration plates produces better results. Having a combination of workout regimes from both conventional workouts and the vibration plate can work well to achieve the results desired.
The major benefit of vibration plate workouts is that it takes a shorter time to achieve the desired results in a single workout than it does from an ordinary workout session. This is an ideal for people who require spending less time in the gym. It is also possible for the aged and people with injuries and disabilities to achieve weight loss and muscle definition with vibration plate training.
Types of Vibration Plates
Different varieties of vibration plates are available with varied features. There are three main types of vibration plates:
- The Oscillating Motion Plate
- The Triplanar Motion Plate
- The Dual Motion Plate
1. The Oscillating Motion Vibration Plate
This is the most popular of all vibration plates. It contains a pivotal center on which the vibration plate moves up and down and side to side in a see-saw motion. The motion of this type of vibration plate enables the rapid loss of weight, the rapid drainage of lymph fluid and the improvement of fast muscle twitching.
GADGET FIT POWER VIBRATION PLATE
The Gadget Fit Power Vibration Plate is one such vibration plate that has become a best-seller among pocket-friendly vibration plates. This sleek vibration machine has received sterling reviews for its performance. Its 80cm by 27cm platform is reasonably sized and has a powerful 600W motor to give you the right amount of vibrations to work out your muscles. Standing at an overall height of 120cm, it can carry a maximum user weight of 120kg.
FIT POWER VIBRATION PLATE
This Fit Power Vibration Plate promises you the body you desire. This oscillating motion plate guarantees your body a muscle workout rate of close to 100%. Your body will be well toned and the mass of muscle will increase significantly. You can look forward to better stability and flexibility, significant reduction in body stress, improved blood circulation and lymph drainage as well as fat loss.
2. The Triplanar Motion Vibration Plate
The Triplanar Motion Vibration Plate only comes second to the Oscillating Plate in popularity. This vibration plate moves up and down as well as forward and backward. A spiral movement results from the variations in the movement of this vibration plate. The movements are ideal for enhancing bone density and muscle strength.
A little precaution needs to be exercised when using this vibration plate due to its tendency to be hard on the muscles and joints.
3. The Dual Motion Vibration Plate
The Dual Motion Vibration Plate is the latest and most useful of all. This vibration plate combines the effects of the Oscillating motion and the Triplanar motion plates at the same time to give a more holistic vibration effect. Most dual motion vibration plates offer the choice of having one type of motion or the other each time, enabling users to cater for their needs effectively.
CONFIDENCE VIBRATION PLATE POWER PLUS
The Confidence Vibration Plate Power Plus is a great vibration machine for working body parts like the shoulders, arms and upper body due to its elastic cords. Muscle tone and definition is guaranteed with workouts on this vibration plate after just a few weeks of use.
PRO FITNESS VIBRATION PLATE
With the Pro Fitness Vibration Plate, you now have a wide array of workouts to perform on it. Some come with exercise straps made from a strong fabric for enabling the exercising of the arms and upper body. With these straps, it is possible to incorporate shoulder presses and bicep curls into your regime.
Gyms often invest in expensive vibration plates. This does not necessarily mean that you need to invest heavily in the best vibration plate for home use. In fact, most of the best sellers are actually quite affordable. Different vibration plates offer an array of features for your fitness needs.
Do vibration machines work for weight loss?
Weight loss has been a great concern for many due to the rapid increase in lifestyle illnesses due to weight. In order to achieve weight loss, the calories consumed must not exceed the number of calories burnt through exercise. In order to burn fat, calories must be burned with an increase in heart rate.
Vibration machines trigger the shaking of the body at a rate of at least 30 times per second. The involuntary contractions work the muscles significantly and the result is weight loss. Both enthusiasts and critics have given varied opinions regarding weight loss using vibration plates.
Recent studies have shown that weight loss diets coupled with regular vibration training have revealed much better results than the diets combined with regular exercise routines. However, this is not to mean that regular physical training should be abandoned altogether.
Vibration training can be used alternatively with aerobic exercises, especially as a viable alternative to lifting of weights. It is also easier to achieve long-term weight loss with vibration training. The same studies also showed that belly fat could be kept at bay for longer periods with vibration training than with other physical training methods.
X FIT VIBRATION PLATE
The X Fit Vibration Plate is one such vibration plate that gives you the results of a 60-minute ordinary workout from only 10 minutes on the plate. This vibration plate can enable you to drop a dress size in just three weeks. The reliability and power of the X Fit gives the muscle toning and weight loss solution of the decade. If you do not have time to go for gym workouts regularly, then this is surely the way to go.
What exercises can I do to tone my stomach on a vibrating plate?
With the vibration plate machine, the six-pack is no longer elusive. You can now perform workouts to tone stomach muscles for a firmer and better-toned stomach. Even press-ups on the vibration plate are possible. Begin by assuming a press-up position with your hands firmly on the plate but wide apart at a distance equivalent to the individual’s shoulder length for balance. Hold your stomach in as you do your workout.
You can also try another stomach-toning workout by lying on your tummy on the vibration plate. Your legs, arms, toes and fingers should be pointed outward as you hold in your stomach. The muffin tops can be a thing of the past by engaging a tummy-toning workout. Just hold it in as you sit on the vibration plate. Lunge workouts on the vibration plate while holding the stomach in can also give your stomach better muscle definition.
You can always incorporate a range of workout routines while on the vibration plate for better toning and definition of your stomach muscles. Finding the routine that works best for you is ideal if you are targeting to lose that muffin top or even get that elusive six-pack.
Vibration Exercises Do they work?
Research on the technology behind vibration training is still in its early stages as it is a relatively new concept. However, its effectiveness with regard to weight loss, muscle-fat ratio and strength training is largely compelling.
Research has shown that vibration exercises actually work. Records have shown that more weight is lost in the long term when using vibration exercises. It has also been seen that women who use vibration to lose stubborn belly fat have been successful in keeping it away compared with their counterparts using conventional workout routines.
Vibration exercises have also been found to be effective in weight loss. According to research, the ability of vibration plates to engage up to 100% of muscle fibers during a workout is what makes this method effective for burning up more calories. This makes it an ideal option for successful weight and fat loss.
However, achieving notable and sustainable results on the vibration plate will not be possible without increasing the intensity of the workout. Actively engaging in dynamic aerobic exercises while sitting, standing or lying on the plate will guarantee faster results.
What muscles do vibration plate work?
It is possible to work out almost all body muscles using the vibration plates. They work using the concept of Whole Body Vibration, whereby the plate on which one stands vibrates and triggers signals to tell the brain to prepare for an imminent fall. This causes the muscles to respond to this signal in order to maintain the body’s balance.
The rate at which muscles relax and contract when using a vibration plate is greatly enhanced. Performing body workouts like lunges, press-ups, squats and even tricep dips is even more effective while on a vibration plate. Muscle strength is enhanced and this is why most therapists recommend the use of these machines to enable the rejuvenation of damaged muscle tissue. A muscle or a cluster or muscles like abdominal muscles, calf muscles, triceps and biceps, thigh and even shoulder muscles can be worked-on effectively using the vibration plate technique.
Benefits of vibration plate
One of the greatest benefits of vibration training is that it gives a great alternative for people who cannot be able to engage in more intense forms of physical training due to factors like injury or age. This means that it is still possible to keep up with fitness goals even with incapacitation.
Another major benefit of vibration plates is that the amount of time used to achieve notable results is a fraction of the time used to achieve the same results with traditional physical training. In other words, vibration training can be termed as a form of high-intensity workout.
It has also been noted that the use of vibration plates has greatly enhanced bone density and strength in those who use it regularly. Bone diseases like osteoporosis can be avoided early with regular workouts on a vibration plate. Spinal pain is also mitigated greatly by workouts on a vibration plate.
Vibration plates have also been found to give users stability in posture and flexibility in the long haul. Static stretching can only achieve a fraction of what is possible with vibration plates. Balance and coordination is achieved and overall flexibility is attained with improved functioning of joints.
Muscle tissue tends to get worn out when working out under the vibration plate. The body then triggers the production of the Human Growth Hormone for repairing and rejuvenating bone and muscle tissue. Cortisol (the hormone responsible for stress) production decreases and more Serotonin (the hormone responsible for relaxation) is produced in higher levels. This causes one to feel more relaxed even after such an intense workout.
Lymph glands are greatly stimulated during a workout on a vibration plate. Blood circulation is also enhanced leading to a stronger immune system. The production of collagen during a vibration machine workout causes a reduction in cellulite.
Muscular atrophy is a condition that has become quite common lately. Disability and injuries that render muscles incapacitated tend to trigger atrophy. Vibration plate therapy has provided a solution for working the weakened and wasting muscles. The workouts during vibration trigger the strengthening and rejuvenation of muscle fiber for atrophied muscles to become stronger.
Selecting the ideal vibration plate
Purchasing a vibration plate is not something to be done just randomly. There are several factors worth considering before making a purchase. The first and most obvious thing to consider is the cost of the vibration machine. The internet offers a great variety of models to suit your budget range.
Another thing to look out for is the machine’s features. The vibration plate’s most important feature is the vibrations themselves. Most machines are either Oscillation Motion (pivotal), Triplanar (lineal) or Dual (combination of both lineal and pivotal). The ideal vibration machine should be able to give the right type and amount of vibrations.
The amount of energy the machine consumes is also another significant factor to consider. However, purchasing a vibration machine that consumes less energy may not necessarily give you the experience you are looking for.
Other factors like noise and acceleration levels should come into play. Some machines tend to be less noisy but still effective. The size of the vibration plate also matters greatly. Larger plates give bigger space for the performance of a wider range of exercises.
Ultimately, the best vibration machine to purchase will be one that is affordable and versatile in its performance features. With these factors all considered, settling on which vibration plate to buy should no longer be a daunting task.
Final thoughts about Vibration Plate
Vibration plates are a relatively new and improved way to workout your muscles for weight loss and muscle toning. They provide a new and improved way to give your muscles a more intense workout within a shorter time. Research has established that this fitness method works even better than conventional exercise routines.
Vibration plates are available as Oscillating motion, Triplanar motion or Dual motion. The oscillating motion is the most common type of vibration plate available and it has see-saw vibration effects. Triplanar vibration plates give a more up-down spiral vibration effect. Dual motion plates are the most effective since they combine the effects of both Triplanar and Oscillating motion plates to give an all rounded experience.
There are no doubts about the fact that vibration machines actually do work. Their benefits are numerous due to the fact that they have shortened the amount of time taken to achieve tangible results. It is possible to target specific muscles or a cluster of muscles in a vibration plate workout and achieve muscle toning or weight loss. Weight loss is also one of the positive results that have been achieved using these machines. The loss of stubborn belly fat has also been achieved and sustained using this fitness method.
Just because better results have been achieved using the vibration plates than with regular body exercises does not necessarily mean that regular exercises should entirely be neglected. It is important to keep in mind that using a vibration plate without engaging in dynamic exercise regimens and/or even a weight loss diet may not necessarily give spectacular results. In fact, squats, lunges, press-ups and other exercise regimes done on a vibration plate can actually enhance the results achieved.
When looking for a vibration plate for home use, you need to find one that gives you value for your money. Most best-selling vibration plates need not cost you an arm and a leg. The best vibration plate will enable you to do an array of muscle workouts for various clusters of body muscles.
Finding the right exercise routine is also equally important in helping one achieve the desired results. What matters most is that you get tangible and sustainable results in the long haul.