Slim in a few minutes, easy muscle building and rapid fat burning - the manufacturers of the vibrating plate promise quite a lot. But is there really anything behind it? I'll now tell you whether the vibration plate is effective and what you need to watch out for during vibration training.
Top athletes have been using vibration plates for a long time. For us normal people, the vibrating training equipment was only available in the gym or in the rehabilitation sector for a long time. For some years now, however, they have also been conquering living rooms. Gone are the days when you could only do vibration training in the gym.
More and more manufacturers are designing lightweight and compact models that can be easily stored even in small apartments.
Now the vibration plate can have an effect right where we spend a lot of time: in the living room. In contrast to the equipment from the studios, the plates for the home are smaller and lighter. They can be stored under the bed or in the wardrobe and promise a very efficient workout.
Most home machines also come with training posters, DVDs or free apps that you can use to get your body in shape from your living room.
But what is really behind it? Does training on the vibration board really work? I did some research for you and tested it myself!
Table of contents
- What you need to know about the effect of the vibration plate
- Why the vibration board only works when you do exercises
- What types of vibraplates are there?
- What does a sports scientist say about the effect of the vibration plate?
- What goals can I pursue with vibration training?
- Who shouldn't train on the vibratory plate?
What you need to know about the effect of the vibration plate
So how does a vibratory plate actually work? This is quickly and simply explained. An electric motor is built into the vibration plate - sometimes there are 2-3 motors, depending on the model. You plug the plate into the socket so that you can start training. Now the motors provide the vibrations that we feel when we stand on the plate.
The vibrations range from 5 to 60 hertz depending on the model and the selected program. The vibrations occur to the right and left as well as left and right.
When you work out and do exercises on the plate, you feel the vibrations from your toes to your fingertips.
And this is exactly where the vibration plate takes effect. Its vibrations almost unbalance the body. But because we actively work against it and remain standing on the plate, we subconsciously tense the muscles.
By the way: I personally have the Miweba Vibration Plate MV300 4D Wave* and can highly recommend it. It has a great price-performance ratio and different training programs that help you build muscle.
You can see them in action in the photos.
Muscle building with the vibration board
During the vibrations, the muscles expand and contract again. If you do Exercises such as squats on the platethen you will find it much harder than without. This makes the training more effective and more strenuous. Even very athletic women will start to work up a sweat after just a few repetitions.
The special thing about the training device is that you can use it to Reach deep muscles. During a normal workout, there can never be as many muscle contractions as on the plate.
If you train normally - i.e. without vibrations, then you can only about 60 % of your muscles reach. The remaining 40 % are the Deep muscles - it serves primarily to stabilize the body. For example, top athletes may have sore muscles the day after a workout.
This is precisely why the vibratory plate is used by many professional athletes who want to get more out of their training. On the one hand, they train normally, and on the other additional with the Plate. This is precisely why the vibrating board is also used in the rehabilitation sector.
Can you really lose weight with a vibration plate?
Lose weight and strengthen bones
But you should know even more about the effect of the vibration plate - it not only strengthens the leg muscles and core. The plate has a positive effect on the Bone density and improves your Sense of balance.
By exercising muscles in your legs and making your bones stronger, you'll strengthen your skeleton overall.
But why does the vibration plate have an effect and Influence on body weight? This is due to Muscle building.
But you don't need to be afraid of becoming a huge mountain of muscle. This won't happen because, on the one hand, you are training the deep muscles that are not visible and, on the other hand, building muscle takes a long time and requires intensive training.
Why the vibration board only works when you do exercises
Some advertisements give the impression that all you have to do is stand on the plate and you will lose weight. It's not that simple. You have to see the vibration board as a support for your workout and not as a replacement. The plate takes over the training not for you.
You need to know that a vibration plate has an effect when you do exercises on it. Simply without Movements on the device does you good, but Effect has the none. During the exercises, you unconsciously tense your muscles - especially to keep your balance. The vibrations penetrate deep into the muscles and intensify the training effect.
When you do your first squats on the machine, you will quickly realize how strenuous it is. Your muscles and your body will have a lot to do. Many beginners also work up a sweat. And the sore muscles won't be long in coming - even if you only train for 5 minutes.
In total, a workout with the plate takes maximum 20 minutes. The sessions are short and crisp, but super intense. You can do exercises standing, sitting or lying down. Depending on the exercise, you can use the vibration board to strengthen your legs, bottom, back, shoulders and stomach.
With most machines, you can choose from different training goals.
That is possible:
- Muscle building
- stretch
- tighten
- Fat burning
- Massage
To do this, you use the preset programs, which vary in intensity and duration. There are different functions and programs depending on the manufacturer.
On average, you do an exercise for 30 seconds. This is followed by a short break and then the next exercise.
Look here: "These are the most effective exercises on the vibration plate!“
What types of vibraplates are there?
Not all vibration plates are the same. I tried it out myself. I first stood on a rocking (oscillating plate) and then on one with 3D vibrations. It feels very different. Probably also because the vibration plate effect is completely different. But let's look at this in detail.
A distinction is made:
- Rocking vibrations (oscillating)
- Horizontal vibrations
- 3D vibrations
Oscillating vibration
It imitates our walking movement. If you have never trained with vibrations before, this is a good choice for you. The plate bobs up and down slightly to the right and left. This means you have to balance up and down movements during training.
Anyone who wants to work on their body awareness, improve their posture and increase muscle performance will benefit from this vibration plate effect.
Horizontal vibration
I have not personally tested or seen this plate. But it also has its advantages. The plate moves to the left and right during training. This can have a bone-building effect. Even if it sounds much less intense than oscillating movements, this model is definitely more demanding than rocking movements.
Vibration plates with horizontal vibrations are used in rehabilitation and therapy. They are mainly used for targeted back training and relaxation.
3D vibrations
You get a combination of rocking and horizontal movements if you opt for a plate with 3D vibration. With most models, you can choose between rocking, horizontal or the 3D program. In the photos you can see a model with this function. The training is really strenuous, but mega effective.
I can use the "Mode" button to select how the plate should work.
You will feel the most effect with a model like this. However, with this type of plate you need to make sure that you can change the "mode". Beginners will be overwhelmed by 3D vibrations!
What does a sports scientist say about the effect of the vibration plate?
Our sports scientist and nutrition expert Werner is always on hand to give me advice and support. I asked him what he thinks of the jogging workout. His answer: "I also use vibration training with many of my customers. I use it to help triathletes get going again after injuries, people with knee pain and anyone who wants to work on their stability."
However, it is important not to overdo it. Especially as Beginner can already 5 minutes be enormously exhausting.
Werner adds: "I know exactly which exercises my respective customers need and adapt the workout to them. But even for very fit athletes, the plate is just an addition to their normal training and not the sole training method."
For most of them, however, it's not so much about losing weight, but about being able to return to action quickly after injuries. "I recommend completing the first sessions on the plate with a trainer, sports doctor or physiotherapist."
What goals can I pursue with vibration training?
There are many ways to use the plate in training. You will see right now that the vibration plate can achieve effects in a wide variety of areas. This is achieved with the preselected programs.
#1 Lose body weight and lose fat
For most, the focus is on body fat loss. This is achieved quite well with the plate, because during the workout you lose calories and at the same time build muscle, which burns more calories in the long run.
However, at the same time, this means that you have to adjust your eating habits.
#2 Fight orange peel skin
So much right away: The vibration plate is not a miracle cure. 60 to 80 % of cellulite is hereditary. However, the higher your body fat percentage, the more likely you are to suffer from orange peel skin.
Those who succeed in reducing body fat and tightening legs and buttocks will also enjoy more even skin.
The Vibra plate in a long-term test: My field report!
#3 Strengthening the back
If you sit a lot, you risk back pain. In our body, a total of 140 muscles are responsible for stabilizing the spine. In everyday life, these muscles often atrophy, which can lead to slipped discs. You can prevent this with vibration training.
You can find the answer to your question here: "Is a vibration plate really useful?“
#4 Strengthen muscles and bones
Did you know that astronauts are given vibration training? Otherwise, they suffer muscle and bone atrophy in space.
Through the shaking, the body adapts step by step to the new challenges - one of its greatest is not to lose balance in the many vibrations. To do this, it builds muscles and strengthens bones.
#5 Good mood
Working out on the vibration board puts you in a better mood. The reason for this is that our body releases happiness hormones during and after the workout. The endorphins make us happy, which leads to the fact that you stick to your weight loss project.
Incidentally, the metabolism is also boosted, which makes it easier to lose weight.
This is what you need to know about muscle building with the Vibraplate!
Who shouldn't train on the vibratory plate?
Even if the effect of the vibration plate speaks for itself, it is not a training device that everyone should use. These groups should not use the plate:
- Pregnant women: Safety first! Pregnant women should refrain from using vibration plates to avoid risks to themselves and the baby.
- People with certain health conditionsDo you have heart problems or joint diseases? Then it's better to talk to your doctor first. Safety is important!
- People with acute inflammation or injuriesIf you have an injury, give your body time to heal. Vibration plates can delay the healing process.
- People with implantsDo you have metal implants or a pacemaker? Then be careful. The vibrations could cause problems.
- Older people with balance problemsBalance is important on vibration plates. If you have difficulties with your balance, the training could be risky. But there are Special vibration plates with handleswhich offer significantly more stability.
- For health problems such as: Severe migraines, heart problems, cardiovascular diseases, gallstones, knee, shoulder, back and neck injuries, cancer, epilepsy
But don't worry! If you don't belong to one of these groups, training on a vibration plate can be a great addition to your fitness program. It strengthens muscles, improves balance and can even be fun. As always, if you are unsure, always speak to a doctor first!
Our conclusion
It is undisputed that the vibration plate has an effect. If you work out regularly and change your diet, you will lose weight best. But you also benefit from the positive effect of the vibration board for muscle development, joints and bones. For us, it's a thumbs up and a recommendation for vibration training in the living room.
Have fun with your workout!
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