You want to buy a vibratory plate, but are unsure whether a vibratory plate is useful and worth the purchase? Then you are right here!
The advertising promises a lot. Just by standing on the vibrating plate, the kilos are supposed to fall. The vibrating plate is also supposed to strengthen connective tissue and build muscle.
What is the point of training on the vibration plate anyway? Does it really bring anything?
Or can you not lose weight with it at all? Questions upon questions.
I've done some research and tell you whether a vibration plate makes sense, or whether you can save the money for it.
Table of contents
How the vibratory plate came from space to the living room
Even though vibration plates are very hyped right now, they are anything but a new invention. They were already being used regularly in the 1970s. At that time, however, they were not used in the living room as they are today, but for space travel.
The jolting training plates prevented muscle and bone atrophy from occurring. Astronauts have to struggle with this, especially during long stays in space.
However, the intended use has changed a lot since then. In the meantime, there is also a whole range of manufacturers and models for different purposes.
Users include both competitive athletes who want to build up their muscles and hobby athletes through to sports beginners who want to get fit in their living room.
A trained person can consciously tense and control about 60 percent of his muscles without vibration. The deep muscles are simply not accessible. The deep muscles are included in the training via the vibrations.
And it is precisely these muscles that stabilize our skeleton. Alone 140 different muscles ensure the stability of our back. They keep the vertebrae in the right position and prevent back pain and slipped discs.
If you don't have a plate yet, I can give you the Miweba Vibration Plate MV300 4D Wave* to the heart. It really plays all the tunes. You can choose from preset training programs or 16 intensity levels. You can choose from light vibrations to mega-intense shaking.
How useful is a vibration plate?
The vibration plate exerts a very positive influence on the entire body. The vibrations provide muscle building, fat loss and high calorie consumption. Shaking the plate triggers muscle stretch reflexes, which provide muscle building and body fat reduction.
Because the vibratory plate is constantly in motion, the muscles have to hold against it. To maintain balance and compensate for the vibrations, the muscles tense and relax continuously.
Our body defends itself against the shaking with the existing muscles and by building new muscles.
At the same time, there is better blood circulation and higher energy consumption.
In addition, the vibrations ensure that the bones become stronger. The constant training stimuli help build bone substance and stabilize the deep-seated muscles.
Every sport and every movement you do is first more meaningful than sitting on the sofa.
This is what you need to know about the effect of the vibra plate!
Is a vibration plate useful if you want to lose weight?
Yes, Vibration plate exercises can help lose weight help. Regular vibration training strengthens the muscles, they become bigger and consume more calories. As a result, body fat is reduced. So, training, like any workout, is a process that is not completed overnight.
It is by no means as easy as losing weight on the vibration plate is portrayed in advertising. Here, vibration plates are often touted as the ultimate fitness program for those who don't do any sports. You do have to be a little self-motivated. You also have to be willing to sweat and work for your goal.
Shake for 10 minutes and then be slim, unfortunately, that does not play. But that should also be logical, because no workout in the world can meet these demands.
However, it is true that the training sessions can be very intense. Small example: doing a squat on the normal floor is quite easy. Doing a squat on the vibrating plate is very strenuous.
Is the vibrating plate helpful if you have cellulite?
There is no secret recipe against orange peel skin. And unfortunately, even the vibration plate is not a panacea against it. The vibrations stimulate blood circulation and tighten the tissue. This makes the skin look firmer.
But cellulite will not disappear completely. Because whether our connective tissue is strong or weak depends to 70 percent on our genes.
However, if you lose body fat and build muscle, you will have a much smoother complexion.
Positive effect on the cardiovascular system
With a vibratory plate you can not only strengthen the musculoskeletal system, your cardiovascular system also benefits.
Those who train regularly and correctly with the vibrations ensure that the body releases more myokines. These are messenger substances that have a positive effect on the heart and circulation.
The effect on the deep muscles
Particularly noteworthy is the effect of the vibrations on the deep muscles. This can not be addressed in a classic workout. The training on the plate manages to address muscles that are much too short in everyday life.
With each vibration, the deep muscles are energized. For this there are special vibration plate exercisesthat support you in this.
If you take a closer look at the back alone, you realize that we have 140 different muscles here. Deep-lying muscle groups stabilize the back and can prevent herniated discs, as well as prevent back pain.
For whom is training with the vibration plate useful?
If you are healthy and have no complaints, then you can train with the vibrating plate. And then it doesn't matter whether you are a beginner or advanced. With the plates you can choose the intensity yourself.
That a vibration plate is useful if you want to have a mix of workout and relaxation is shown by most models. Because you can use it both as a workout and as a relaxation device.
So, on the one hand, the vibrations intensify normal exercises and save us from doing squats, with weight. On the other hand, we can take advantage of the wellness effect of the plates.
You can easily adjust the vibrations through special programs and simply rest your leg on it. The light vibrations relax the muscles and provide better blood circulation.
For beginners, 20 minutes on the plate per week is quite enough. The body must get used to it slowly.
However, not everyone should train with the vibratory plate. If you have a health condition, it's better to stay away from the strong vibrations. If you are unsure or completely unathletic, it is best to first talk to a sports physician about your plans.
Attention, in some cases a Vibraplate be harmful to health!
The workout with vibration plate is not useful for you is if you have these complaints:
- Thrombosis or risk of thrombosis
- Stents and bypasses
- Osteoporosis
- Back pain
- Hypertension
- Osteoarthritis
- Kidney stones or gallstones
- Cardiovascular diseases
Also, children under the age of 13 should not be on the plate, because their muscles and bones are not yet fully formed. If you are pregnant, you should also not train with the plate. The vibrations can be harmful to the child.
How does it feel to work out on the vibratory plate?
Yes, I stand by it: I am a big fan of the vibrating workout and have the Miweba Vibration Plate MV300 4D Wave* in use. Otherwise I wouldn't be able to tell you whether a vibration plate is useful or not.
The preparations
To get the workout started, you need to plug the plate into a power outlet. Then press the power button and you're ready to go. With the Miweba plate, you can set the training program and intensity via the wristband.
So I press the plus and the plate starts to wobble. By the way, don't forget to warm up before the workout. Circling your arms, shaking your legs, walking on the stand - all this warms up your muscles and prepares the body for the workout.
The training
Training with the plate is about you moving and doing exercises in a controlled way. Just looking at it and hoping for the best is pointless.
Miweba vibratory plate has three preset programs for it. In one it vibrates for 30 seconds and then there is a 30 second pause.
During the phase when the plate is shaking, you do exercises on it. These can be squats, lunges or push-ups, just to name a few.
If you decide against the three preset programs, you can set the intensity yourself. You can choose from a total of 16 levels via the wristband. Where the last is really for professionals and brings me even with light exercises off balance. :)
By the way, if you'd like, you can watch a short workout video here. Here are a few great Vibra plates exercises and inspirations in the process
The day after
But is the training with vibration plate useful, do you notice anything at all? After my first 4 training sessions, I can say: I got a lot of muscle soreness, even though I train regularly.
Funnily enough, it hit my calves and the muscles along my shins particularly hard. On the thighs, the soreness is fortunately already somewhat more pleasant. Because I am a beginner of vibration plate training, I only train 2x per week for 15 minutes. But that is already enough to feel the muscles in the legs properly.
I'm excited to see when I can increase my workout load and look forward to many more short and intense workouts with the plate.
My conclusion
If the workout on the vibration plate is to be useful and effective, then you need to get shaken up regularly. The workout will only serve its purpose if you do exercises on the plate. If you train with it 2x a week and also put endurance sports like cycling, running, swimming or walking on your list, then you are already a very big step closer to a desired weight.
Good luck and have fun with the shaking training!
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