Vibration Plates?

The Subconscious Fat of them.

I am getting to failure using a band on a vibration plate.

Mr. Skeptical looks over my shoulder and sees the heading of this post. 

He starts talking loudly, “Vibration plates appear to be the biggest fitness scam ever.” 

“Well, the technology was originally developed for astronauts in outer space. So that they can maintain muscle mass in micro-gravity.” 

Mr. Skeptical doesn’t respond. How I love it when I shut him up! 

Schematic of an exercise machine used in outer space. The exercise platform does vibrate. The vibrations enhance the exercises and minimize vibration to the rest of the space station.

Subconscious Fat at 30,000 feet

Vibration plates, also known as whole-body vibration machines, have become popular in recent years, and for a good reason. These machines create rapid vibrations that cause your muscles to contract and relax dozens of times per second. This technology helps maintain muscle mass and bone density and has now entered gyms and homes worldwide.

Mr. Skeptical interjects, “Are you seriously suggesting that standing on a vibrating platform can replace traditional workouts?”

I chuckle and shake my head. “Not replace, but enhance. Let’s dive deeper.”

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Subconscious Fat at 10,000 feet

If you’ve ever stepped on a vibration plate, you know it’s an odd experience. The machine vibrates at a high frequency, causing your muscles to contract and relax rapidly. This forced contraction is supposed to enhance traditional exercises like squats, lunges, and planks, making them more effective in less time.

Mr. Skeptical scoffs, arms crossed. “Are we really supposed to believe standing on a shaky platform counts as a workout? Seems like lazy people trying to cheat their way into fitness.”

“Hold on, Mr. Skeptical,” I respond, “Let’s look at what the research says.”

Several studies have investigated the efficacy of vibration plates, and the results are promising:

1. Muscle Strength and Power: A study published in the Journal of Strength and Conditioning Research found that vibration training significantly increased muscle strength and power in older adults compared to conventional resistance training. The vibration-induced muscle contractions activated more muscle fibers, increasing strength gains.

2. Bone Density: Research in the Journal of Bone and Mineral Research highlighted that vibration training could improve bone density, which is especially beneficial for postmenopausal women at risk of osteoporosis. The study found that the mechanical vibrations stimulated bone-forming cells, promoting bone health.

3. Fat Loss and Metabolism: A study from Obesity Facts showed that participants who combined traditional workouts with vibration training lost more body fat than those who did conventional workouts alone. The vibration plate group also exhibited improved metabolism and greater reductions in waist circumference.

Mr. Skeptical rolls his eyes. “So what, it helps old folks and lazy dieters. Doesn’t mean it’s effective for serious fitness.”

“Not so fast,” I counter. “There’s more.”

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Subconscious Fat at Eye-Level

1. Improved Balance and Flexibility: Vibration plates also show benefits in balance and flexibility. A study in the Journal of Sports Science and Medicine demonstrated that athletes who incorporated vibration training into their routines experienced improved balance, coordination, and flexibility compared to those who did not use vibration plates.

2. Enhanced Recovery: Another benefit? Quicker recovery. A study published in The Journal of Rehabilitation Research and Development found that vibration therapy helped reduce muscle soreness and improved blood flow, which can speed up recovery after intense workouts.

Mr. Skeptical sighs dramatically. “I’m still not convinced. You mean to tell me standing on a shaking machine will do all that? It’s just clever marketing.”

“Look, Mr. Skeptical,” I reply, “It’s not about standing on it; it’s about integrating it into your workout. Adding vibrations to standard exercises like squats or push-ups can amplify the effects, making your workout more intense without needing extra weight.”

Scot Kelly was doing squats on the ISS. The plate where the feet are vibrates.

Practical Suggestions and Conclusions

Here are some tips on how to incorporate vibration plates into your workout routine:

1. Start Slow: Begin with short sessions (5-10 minutes) to allow your body to adapt to the vibrations. Gradually increase the duration as you become more comfortable.

2. Combine with Traditional Exercises: Use the vibration plate for squats, lunges, push-ups, and planks. The vibrations will enhance the effectiveness of these movements.

3. Focus on Core Stability: Incorporate exercises that challenge your core, such as standing on one leg or performing dynamic movements. This will help improve your balance and coordination.

4. Stay Consistent: Like any workout regimen, consistency is vital. Aim for 2-3 sessions per week to reap the full benefits.

5. Listen to Your Body: If you experience discomfort or dizziness, stop immediately and consult a healthcare professional.

Mr. Skeptical adds, “I still think nothing beats good old-fashioned workouts.”

I smile. “And you don’t have to choose one over the other. Vibration plates can be a powerful addition to your fitness arsenal, enhancing the benefits of traditional workouts. Incorporating this innovative tool into your routine allows you to take your fitness journey to new heights.” 

Be aware. 

PS Links on Facebook and Instagram. Instagram LIVE workout every Tuesday at noon Eastern time. Full disclosure: Chat GPT was used to research and enhance this post.

PSS The first virtual Meat-Up Meet-up event will be September 25th at 4 PM. This event is the first of a two-part series with the charity Mentality Matters called Total Body Revolution.