Have you ever visited the Crazy Vibration Platform machines at a Local Gym? Or perhaps you've seen ads for home use vibration plates on the market you can buy. So, whichever way you look at it, you’re probably wondering ... Do these vibration plates actually work as everyone claims they do?
I totally get the skepticism. The good news is that standing on a shaking platform may seem too good to be true for getting stronger, losing weight, and improving your health. I am always open to new fitness ideas though, so I dove super deep into the research around vibration plates.
What did I find out, and do you know what? The truth is complicated. Vibration is something that actually seems to offer legitimate benefits. Yet on many of those health claims, the evidence is mixed.
This post won’t follow the science on vibration plates, but I’ll give you an honest look to decide for yourself if they’re worth their salt.
What are Vibration Plates and How Do They Work?
So what are these crazy contraptions anyway? Vibration plates, also known as exercising platforms, or vibration machines, are exercise devices that vibrate while you stand, sit, or lay on them.
The vibration forces your muscle to contract and relax dozens of times per second. It is termed tonic vibration reflex. Fancy, right?
The plates have different frequencies with the measured values in Hertz (Hz). Frequencies higher would mean more vibration. There are lots of followers out there so there are plenty of options regarding the intensity along with your goals and your comfort level.
Other fitness equipment, which became popular in the early 2000s with the same techy vibe, was vibration plates. In the years since they’ve picked up some serious fans.
Though they are positioned as the health and fitness hot products of the moment, do they actually live up to the hype? So, let’s look over the most prevalent vibration plate claims and what science has to say about it.
What are Main Benefits of Vibration Plates
Here are some of the most common purported benefits of using vibration plates and an overview of what research has found for each one.
Can They Help You Lose Weight and Burn Fat?
This is one of the biggest claims about vibration plates. And there is some evidence here. A few studies show modest weight and fat loss from using vibration plates, especially when combined with diet changes.
For example, one study found people lost more weight by dieting and using vibration plates compared to just dieting alone. However, the research overall is mixed. Some studies show no major impact on body fat percentage.
The bottom line is using a vibration plate could give your weight loss a small boost when combined with traditional diet and exercise. But it’s no magic bullet for dropping pounds quickly.
Do They Build Strength and Muscle?
Another common claim is that vibration plates build strength through those rapidly contracting muscles. And there’s decent evidence that vibration plates can improve leg strength compared to not doing any exercise.
However, research shows you can build similar or more strength through regular weight lifting or bodyweight exercises. One study found vibration training didn’t lead to greater strength gains compared to other workouts.
So vibration may offer a slight strength-building edge for your legs. But don’t ditch your normal strength routines just yet.
Can They Improve Your Balance and Flexibility?
Since vibration plates shake under your feet, it makes sense they could improve balance by challenging your core and stabilizing muscles. And there’s some limited research showing improved balance in older adults after using vibration plates.
However, studies show conflicting results on whether vibration improves flexibility. Some found no major differences compared to other types of exercise. Right now the impact on balance and flexibility is inconclusive.
Do They Reduce Muscle Soreness and Aid Recovery?
The theory is that vibration helps relaxation and blood flow, reducing post-workout muscle soreness. There was a small study showing vibration training decreased soreness in hockey players.
However other studies and reviews report inconclusive results on reducing muscle soreness. The evidence that vibration plates help workout recovery is conflicting so far. More high-quality studies are needed in this area.
Can They Strengthen Your Bones and Help Osteoporosis?
Another big claim about vibration plates is that they can increase bone density and help problems with osteoporosis. However, the evidence of benefits on bone health is limited or absent in most of the research even for those with osteoporosis.
Vibration plates do not seem to be effective in fighting all these bone conditions caused by wrong eating habits. Don’t rely on them as substitutes for established osteoporosis treatments.
Important Safety Considerations for Using Vibration Plates
While vibration training appears relatively safe for most people, there are some potential downsides to consider.
How Vibration Plates Differ from Occupational Vibration Exposure
Studies on workers exposed to whole-body vibration from equipment for hours daily show a higher risk of back and joint pain. However, these workers are also exposed to other physical stressors.
Vibration plates involve just minutes of vibration a session. The risks likely aren’t comparable between the two types of exposure. But it’s worth knowing the background.
Who Should Be Cautious or Avoid Vibration Plates
Here are some other potential safety considerations with vibration plates:
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They could loosen blood clots, raising stroke/heart attack risk. Avoid them if you have clotting problems.
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Vibration may dislodge kidney stones, which could be extremely painful.
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The shaking motion can increase fall risk if you already have balance problems.
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Some people experience motion sickness or dizziness. Discontinue use if this happens.
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Anyone pregnant, elderly, or with health conditions should consult their doctor first.
Overall vibration plates seem pretty safe for healthy individuals without specific risk factors. But it’s wise to get medical clearance if you have any concerns.
Are There Any Guidelines for Safe and Effective Use?
To maximize safety and results, here are some tips for smart vibration plate use:
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Always start at the lowest settings and slowly increase intensity.
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Avoid high-impact and explosive exercises that could increase injury risk.
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Use them no more than 2-3x per week for short sessions only. Too much could be harmful.
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Make sure to maintain proper form. Don’t lock knees or hyperextend joints.
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Stay hydrated – you sweat more than you realize on these machines!
Following basic precautions will help you avoid issues. But of course, consult your healthcare provider with any health-related questions.
Maximizing the Effectiveness of Vibration Plate Training
Okay, safety first. But what about the results? How can you get the most out of vibration plate workouts? Here are some tips.
Are Vibration Plates Alone Effective?
Standing or sitting passively on a vibration plate is unlikely to give major benefits. The best results come from incorporating dynamic exercises that engage your muscles.
Simply vibrating alone may provide circulation or flexibility benefits based on limited research. But to achieve most goals, pairing vibration with targeted movements is best.
For example:
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To build leg strength: Perform bodyweight squats, lunges, and calf raises on the vibration plate. The instability challenges your muscles.
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For weight loss: Combine vibration with full body moves like planks and pushups to rev up calorie burn.
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For core strength: Planks, crunches, and other abs exercises on the plate enhance muscle activation.
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For balance/stability: Stand on one leg, do toe touches, or balance poses while vibrating to improve coordination.
So think about your fitness goals, then match vibration with exercises that target the desired outcome. The plate boosts the benefits of moves you're already doing.
Can They Enhance Other Exercise and Recovery?
The most promising area for vibration plates may be providing supplemental benefits on top of your normal training.
Some studies suggest vibration before other exercise may “prime” your neuromuscular system and enhance strength/power adaptations. But the effects on top of regular workouts are still inconclusive.
Vibration also seems promising for aiding recovery when mobility is limited by injury. But again, more research is required to confirm these theories.
Other Tips for Maximizing Results
Here are a few other quick tips:
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Evaluate your fitness goals and pick exercises that target the desired outcome.
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Start with easier static moves like planks before progressing to squats or lunges.
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Listen to your body – vibration is taxing, so allow for proper rest and recovery.
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Try different vibration settings to find what works best for you. But avoid maxing them out.
Starting slowly and tailoring your program is crucial for the best results and preventing overuse injuries.
Are Vibration Plates Worth Investing In?
Okay, we’ve covered a ton of ground on vibration plate benefits, safety, effectiveness, and more. Let’s wrap it up with some closing thoughts on whether these machines are worth buying.
Proven Benefits
While the research overall is mixed, studies do consistently show some proven benefits of vibration plate training. These include:
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Modest improvements in leg strength compared to no exercise
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Slight boost to weight/fat loss when added to diet
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Enhanced balance and stability in older adults
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Potential recovery benefits when mobility is limited
So there are some documented advantages, especially for certain goals and populations. But the effects tend to be relatively small.
Costs and Alternatives
First, vibration plates and classes can get pretty expensive. Plates run $100 to thousands of dollars. Compare costs to other home gym options.
And you can get alternative tools to supplement training for far less, like resistance bands, foam rollers, and massage guns.
Experience the Benefits with the Flybird Mini Vibration Plate
After reading about the potential benefits of vibration plate training, you may be wondering where to find a quality, affordable machine to try it yourself.
We recommend checking out the Flybird Mini Vibration Plate. This compact and sturdy vibration plate offers powerful vibration levels to enhance your workouts.
Key Features
The Flybird Mini has several standout features:
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5 automatic programs and 120 intensity levels to customize your vibration experience
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Large LED display and included remote for easy operation
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Ergonomic, non-slip handles for safety
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Comes with resistance bands to add resistance training
Benefits for All Fitness Levels
Whether you’re a senior looking to improve balance and circulation, or an athlete incorporating vibration into training, the Flybird Mini is designed for all fitness levels.
It stimulates rapid muscle contractions to boost strength and flexibility. The vibrations also provide therapeutic benefits like increased blood flow and lymphatic drainage.
Affordable Quality
This professional-grade vibration plate delivers proven results at a budget-friendly price. It costs just a fraction of higher-end commercial models.
Experience the benefits of vibration training affordably with the Flybird Mini Vibration Plate!
FAQs
Q: Are vibration plates safe for seniors or people with health conditions?
A: Vibration plates can be risky for seniors or people with conditions like diabetes, heart disease, etc. Consult a doctor first, start on low settings, and avoid high-impact moves.
Q: What exercises should you do on a vibration plate for weight loss?
A: Squats, lunges, and planks are great vibration plate exercises for engaging muscles and burning calories for weight loss. Focus on full-body moves.
Q: How long until you see results using whole body vibration machines?
A: Research shows you may see small improvements in some areas after a few weeks, but more significant results likely take at least 4–12 weeks. Consistency is key.
Q: Is vibration plate training as effective as regular exercise for building muscle?
A: Vibration training is not as effective as traditional strength training for major muscle growth. It may provide a small benefit but shouldn’t replace weight lifting.
Q: Can vibration plates help improve flexibility or range of motion?
A: Some people report feeling looser after using vibration plates, but overall research is inconclusive on their impact on flexibility compared to another exercise.
The Bottom Line
Based on the current evidence, here’s the bottom line on whether vibration plates deliver on their health and fitness claims:
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They provide some benefits – primarily modest impacts on leg strength, circulation, flexibility, balance, and weight/fat loss.
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The risks seem low for most people with precautions. But anyone at risk should consult their doctor before use.
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They may provide supplemental benefits to enhance other training. But they should not replace traditional exercise routines.
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There are a lot of unknowns and insufficient evidence due to poor research quality so far. Proceed with realistic expectations.
