People who want to lose some weight, tone their bodies, and stay in shape have already heard about vibration plates (sometimes called power plates as well). Vibration plates started initially as a passive exercise program. A more complex version of this program used to train Russian cosmonauts. However, the popularity and reputation of the program went beyond space training and spread all over Europe, the U.S.A., and Japan to name a few.
It became a staple training device for gyms and fitness studios, hitting the commercial / residential market as well. Now, we see vibration plates in many homes and advocates of the workout insists on its tremendous benefits.
Nevertheless, can we use vibration plates to step up our game when it comes to workout, weight loss, and fitness? Specialists in the field say that vibration plates can help you trim down fat, enhance muscle and bone density, regulate blood sugar levels, enhance metabolism, and stimulate the production of collagen for healthier skin. And this is just the tip of the iceberg! Today we will discuss the advantages of mixing traditional workout routines with vibration plates!
The Benefits of Working out on Vibration Plates
The classic vibration plates workout means you stand on the vibrating platform with your knees bent at about a 30-degree angle, while the platform vibrates under your feet at an astounding frequency. However, nobody says you cannot step up your game and turn your Bio Shaker into a veritable gym. Let us look at the results you can achieve!
Squats and Lunges decrease Cellulite
Squats and lunges are an ideal type of exercise to perform on a vibration plate. You may feel the need to hold on to the bar at first, but you will get the hang of it in no time. These exercises help tremendously with muscle toning, cellulite reduction, bone strengthening and, of course, cardio health.
According to a Sanaderm Professional Clinic for Skin Disease study in Germany, women who performed cardio exercises on vibration plates showed significant cellulite reduction, enhanced collagen remodeling, improved circulation, increased lean tissue, fat loss, and significant reduction in the size of buttocks, thighs and calves.
German researchers mixed the power of vibration plates with squats and lunges (and also with deep squats for the advanced workout groups) and found that the group employing exercise on a vibration plate improved their physical fitness by 25.7% in an average of two or three 10-minute sessions in a week, over six months.
In other words, exercising your squats and lunges on your vibration plate helps you lose weight faster, increases the health and looks of your skin (by eliminating cellulite), strengthens muscle and bone, and pushes your cardio workouts to the next level in a fun, exciting manner.
Mixing Vibration Plates with Stretching Improves Flexibility
If you are interested in the effects of vibrations on static stretching, you should know that studies showed that vibration training increases the range of motion beyond the threshold achieved with static stretching alone. This means that now you can engage in some fun and novel stretching exercises while you use your vibration plates. To understand things better, we have to emphasize on the difference between dynamic stretches and static stretches.
In the first category, you will find complex motions you need to execute repeatedly in order to feel the stretch more with each motion. Some of our favorite dynamic stretches are the ones meant to alleviate back pain in people who spend their days sitting in front of a computer. Static stretches are those exercises you perform after a workout to help you cool down and improve your flexibility.
Vibration workout is easy on the joints, making them a good choice for people at any age. If you want to improve your range of motions and your body flexibility, add some static stretching while using the machine.
Vibration Plates and Traditional Strength Training = Full Body Workout
If you already own a vibration machine, you can use it to up your ante in strength training. Standing still and waiting for the vibration plates to tone your muscles by speedy contractions may not be enough if you want to enhance your upper and lower body strength and core.
In a Fitness Journal article, exercise physiologist and associate scientist in the department of internal medicine, endocrinology division, at the University of New Mexico Chantal A. Vella says that traditional strength training on a vibration platform helps with gaining muscle, bone density and toning.
Sports specialists recommend you use dumbbells and leg weights to spice up your strength training routines. If you are not yet comfortable with weights, you can adapt un-weighted body exercises you usually perform on the floor and do them on the vibration platform. Push-ups and triceps dips work great for the upper body, while wide stance squats and single-legged squats work great for the lower body.
When it comes to strength training, you should never forget about your core (hips, abdomen and back). Use your vibration platform to perform planks (forearms on the plate and your toes on the floor, forming a straight line) in order to work on your abdominal muscles. Moreover, you can perform a balance exercise (just one forearm with the sides of your feet on the floor) to work on your oblique muscles.
A simple, yet effective exercise for spinal mobility and waist training is to stand on your vibration plate with your hands behind your head and rotate from side to side. Imagine this as a high-intensity cardio.
Final Words about Vibration Plates and Workouts
While more and more studies emphasize the positive effects of vibration plates and the combination of regular workouts with such devices, you should be careful nonetheless. First, you need to set the optimal vibration frequency and amplitude so the workouts have positive effects on your muscles and bones without causing you damage. Secondly, prolonged exposure to vibrations may become harmful. From this point of view, you need to speak with a doctor or a professional trainer to learn how to integrate vibration workouts in your lifestyle without exposing yourself to risks.