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Vibration boards are all rage right now because they claim to help you lose weight or build muscle– Although standing on a vibrating surface. But is standing on the coaching platform really help you become stronger or hollow pounds or is it just another short-term trend?
To find out, we talked to personal coaches and other fitness experts. They explained how vibration plates should work, the benefits you could get from them, the risks you need to look after and the right way to add them to your routine if you want to try to try.
What is the vibration board?
The vibration boards of the whole body are shape exercise machine It’s fast shaking when standing on them. When you stand on a vibration board, deal with vibration exercise completely, where your muscles are forced to contract and relax quickly.
“The purpose of vibrating plates is generating fast vibrations that cause your body muscles to contract and relax several times per second,” says LeahbilliesPhysical therapist and Assistant Professor on Science on Health Sciences of Toura University. “In the distant greater frequency, it reminds of spontaneous contractions that take place during exercise.”
“This encourages subconscious muscle activation every time the machine moves, which means that muscles activate you far more than in a stable surface,” Laura Wilson, personal trainer Lifestyle and the Director of Training and Surrendary Plan and Program on Confidential boardcompany that produces vibrating exercise machines.
There are several ways to use the vibrating plate, it is most often located on its rectangular platform. However, you can perform both squats or push-ups on it.
Wilson says vibration panels can move in multiple directions: up and down, hi sideways and forward. Accordial vibrations range between 25 to 50 times per second, activating the appropriate muscles.
Advantages of vibratory plates
Yes, there are health benefits for using vibratory plates. According to Verebes, some advantages can include a “improved muscle tone and strength, better bone density, improved flexibility and balance, lymphatic drainage and weight loss when they are evil with healthy eating and regular exercise.”
However, experts agree that vibration boards offer the most benefits when used as part of the total health and wellness plan. In other words, you shouldn’t expect lose weight Or increase muscle power only by standing on a vibration board – even if social media seems like that. Instead, experts suggest compliant vibration exercise to other healthy habits, including balanced nutrition and aerobrics and Strength training.
“Vibration boards are not a magical bullet or replacement of traditional exercise,” Michael Betts, personal trainer and director warn at Tape. “Benefits are modest and work best in combination with other forms of training.”
However, the research indicates that the use of vibrating plates can have positive effects on your health. For example, one 2021 study Summer whether the vibration training of whole body could improve the power of muscles in older adults, concluding that “can be an alternative method of exercise to increase the effect of strengthening.”
Similarly, a 2007 study They investigated the effects of vibration training in the entire body in men over the age of 60 and found “potential to prevent or reverse the loss of age in skeletal muscle mass, called Sarkopenia.”
Other research suggests that vibration-based exercise can help Improve bone density, Reduce inflammation, They relieve chronic low back pain And more.
Vibratory plate risks
Vibration boards are mostly safe for most people. However, like any other type of exercise, they come with several potential risks, including “deteriorating existing conditions, temporary dizziness and common stress if misused,” according to Betts.
There are also certain groups of people who should avoid using vibration plates at all. “Vibration boards should not use any with heart or circulation disorders, such as thrombosis of deep veins or pacemakers; pregnant women who had just had surgery; and people who have serious osteoporosis,” says Verebes.
“People with trial disorders, including herni’s discs, common issues or acute inflammation, can experience deterioration symptoms when using vibrating plates,” she added. “Vibrations can also be spoiled by people who have internal ear problems or irregularities in equilibrium.”
Verebes points out that “excessive use or vibrations of high intensity can strain ligaments, muscles or joints”.
Even if you don’t have any of these conditions, it’s still a good idea to talk to your doctor before you find yourself on a vibrating plate.
It is also worth mentioning that 2015 study He discovered a connection between regular exposure to the vibrations of the whole body and a higher risk of lower back pain and sciatica. However, participants in that study were regularly exposed to vibrations as part of their jobs, so the results could not refer to Vibratory plate users.
How often should you use a vibration board?
If you are new in the vibration training of the whole body, it is important to move slowly.
“To allow the body to adapt vibrations, beginners should start 5 to 10 minutes in low intensity,” says Verebes. “Moderation is crucial, because excessive use can lead to fatigue or injury”.
As a beginner, it is best to limit yourself to two to three sessions per week, says Betts. Over time you can work on longer and more frequent sessions. “As your body adjusts, you can increase to 15 to 20 minutes session up to 3 to 4 times a week,” he says. “Never go for over 30 minutes, because it can cause fatigue and a common stress.”
For proper recovery, Betts also recommends that you leave at least 24 hours between the sessions of the vibrating plates. “Listen to your body and adjust accordingly,” he advises. “The quality of the movement is more important than the duration”.
Vibratory plate exercises
To use the vibration plate, you can easily fit in place with slightly bent knees. You can also get involved in other exercises – like squatts or push-up – while using the machine.
“Inclusion of exercise such as squats, lungs, planks, push-ups and basic exercises increase results by engaging more muscle groups and strengthening the calorie burning,” says Verebes.
If you are at a challenge, here are three vibrating plate exercises, as recommended by Wilson:
Push-ups
“Push-ups work on chests and shoulders – and working on a vibrating tile activates many more muscle fibers per second than if you need to do them on the floor,” Vilson says.
To put pressure on the vibration panel, follow these steps:
- Enter the high-board position by placing your palms flat on the platform and stretching legs long behind.
- Lower in the push-up position slowly. Your chest should get closer to the touch on the platform.
- Perform three sets of 10 reps, taking 30 seconds of rest between each set.
The tall plank holds
You can also use a vibration board to perform a high board holder, which is “great for your core and upper body strength,” Wilson says. Here’s how:
- Enter the high-board position by placing your palms flat on the platform and stretching legs long behind.
- Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set.
Tricep Dips
“This exercise acts the back of the arm like shoulder,” Wilson says. “You will experience much more muscle activation when you are working on a vibratory plate machine.” Here’s how:
- Sit on the platform edge.
- Put your palms on the platform (just outside the hips). Keep the legs flat on the ground with the knee bent at the 90-degree corner.
- SCOOT forward while floating in front of the platform, only hands and feet support.
- Lower the hips towards the ground by bending on your knees, stopping when the knees reached 90 degrees, or when you can’t go further on your hips.
- Push through your palms and return to the starting position.
- Perform three sets of 10 reps, taking 30 seconds of rest between each set.
Do vibration boards work if you just stop on them?
You don’t have to perform exercises while using the vibration board, but experts say that you move your body – instead of standing still – will help you help you more from the machine.
“Actively moving during the use of the board maximizes its advantages, although it simply stands can support circulation and balance,” says Verebes.
Betts agree, adding: “Standing still on the vibration board, but adding movements, static positions can help circulating and activate muscle, but will surpass the transmission values, but you will prepossesses and overall training effects.”
If you’ve never used a vibration board before, you could start so stand in place or squat while on the machine. While you become more comfortable, you can install different exercises and positions. Or you can change between standing and exercising, suggests Betts.
“Combine both approaches – The use of static is retained to build comfort and consciousness, and then moves for optimal results,” he says. “The form and advancement are key whether you are moving or keep positions.”
Bottom line
Simply moving through social media, you may get the idea that vibration plates are simple, low-commitment to transform your body. Although it is true that vibration boards offer some convincing benefits, they are not a dismay shortcut.
Experts also recommend that they follow healthy diet and participate in other forms of exercise to get the best results from the training of vibratory plates. It is also a good idea to talk to the doctor before you start using the vibration board – especially if you had blood clots, common issues or other health conditions.
The vibration plate can help you lose weight when evaporated with balanced diet and regular exercise. However, standing on the vibration panel without exercise will not.
Vibrate plates of heated blood vibrations contracted and cuddled the opinion of the body of the body in Mass on another, reminding the greater frequency of spontaneous contractions that occur when you normally exercise. They can also move in multiple directions, activating different muscles.
