Power Plate for weight loss has become very popular lately. Plenty of fitness equipment on the market helps reduce fat, and you may be overwhelmed with all those choices!
This article might amaze you if you’re looking for a natural, effective, and safe way to lose weight and improve your overall well-being.
Whole-body vibration machines offer benefits for your physical health. It’s a form of physical exercise in which very quick vertical oscillations are applied to the whole body by standing on a power plate.
What Is a Power Plate?
A Power Plate, also known as a shaking machine, shaking platform, vibration machine, or vibration plate, is exercise equipment that uses whole-body vibrations to force muscles to reflex contraction.
Vibration machines work by stimulating the muscles much faster than usual. Usually, your muscles contract and relax once or twice a second. Multi-directional vibrations of the vibration plate transmit energy to your body that stimulates your muscles. Due to stimulation, your muscles contract and relax 30 to 50 times per second.
How Does Power Plate For Weight Loss Work?
One of the popular benefits of the vibrating plate is its ability to reduce fat mass. Just 10 minutes a day on a power plate can help you achieve your weight loss goals.
Using the vibration machines increases the intensity of your regular training. It speeds up your metabolism and fat burning.
The whole-body vibration training strengthens the muscle fibers, increasing the energy used during training. If you burn more energy than you consume, you start burning fat from your fat stores. So, combined with a healthy diet, the energy expenditure associated with using the vibration machines will lead to a calorie deficit and weight loss!
But as we said, there are no shortcuts to achieving noticeable, long-term results. You get out what you put in! Once comfortable on the vibration plate, start shifting them into different positions, such as a squat or a lunge.
What Does Study Show About Power Plate For Weight Loss?
One study found success in obese women who followed a weight loss diet and regularly used vibration machines. They were compared to those who combined diet with a more conventional exercise routine.
In this study, researchers looked at the effects of vibration devices in combination with a reduced-calorie diet on weight loss in 61 obese or overweight adults, mostly women.
Participants were divided into four groups:
- diet alone,
- diet plus vibration plate exercise program,
- diet plus conventional exercise program including cycling, swimming, running and other activities
- the control group that did nothing
Vibration plate training consisted of exercises under the supervision of a physiotherapist performed on machines, such as squats, lunges, calf lifts, push-ups and abdominal crunches. The duration of the exercises gradually increased from 30 to 60 seconds for each of the 10 and then 22 exercises.
As a result, the vibration plate group showed a significant decrease in fat mass, with an average weight loss of 11% in the first six months. It maintained a loss of 10.5% after a year.
We could observe the initial 7% weight loss in the diet and conventional exercise group, which retained 6.9% of the loss after a year.
In addition, the vibrating plate group was the most successful in belly fat loss. The group showed the best effects throughout the year compared to the other three groups.
How To Use Power Plate For Weight Loss?
To take full advantage of the benefits of vibration machines, you should also practice resistance training. Depending on the model, you can use a body vibration machine while standing, lying or sitting. Most of the time, people exercise on the machine while it vibrates to increase the number of calories burned. Various types of exercises can be performed on the vibration machine. You can perform static and dynamic exercises, such as calisthenics. Calisthenics are simple rhythmic movements such as squats, push-ups, sit-ups and crunches that significantly increase your weight loss.
According to a 2009 European Obesity Research Association study, people who watch their diet and exercise on a vibration machine lose more belly fat mass than those who do traditional aerobic exercise and limit their caloric intake.
Some exercises you can do on a vibration machine include:
Isometric squats
- Stand on the body vibrating machine with your feet shoulder-width apart.
- Then grab the handles and find your balance.
- Then bend your knees and squat until your thighs are parallel to the floor.
- Keep this position for 30-60 seconds.
- Back to the original position and rest for a few seconds.
- Repeat this process.
Split squats
- Stand with the tip of your right foot on the floor while your left foot is on the vibration machine.
- Push your right foot back and hold the vibrator handles to find balance.
- Lower your back knee and bend both legs until the rear knee is 90 degrees while the front of your thigh is parallel to the floor.
- Go back to the original post and repeat the process.
Push-ups
- Put your hands on the power plate, lie down and straighten your legs behind you.
- Your body should only be supported by your feet and hands.
- Bend your knees to lower your chest to the surface.
- Pause for a few seconds when your chest almost touches the platform, then push yourself back to its original position.
Another exercise you can try on a body vibration plate:
- crunches
- calf raises
- lunges
- planks
How Does a Vibration Plate Help You Weight Loss?
In a 2019 review of seven studies and 280 people, whole-body vibration training determined significant body fat loss. However, participants only improved body composition after six months of regular use. (1)
In other words, a power plate helps you lose belly fat due to calories burned and eliminates deep-tissue fat stores. As a result, your body fat percentage can be lower in the whole body, including your belly.
However, the best results in losing fat mass are eating healthily and staying active throughout the day.
When the platform of the vibration machine shakes, the muscles involuntarily contract rapidly. Even though it is not consciously controlled by you, vibrations affect your entire body. Still, it requires energy and causes you to burn calories. Thus, it leads to a loss of fat mass.
Machines called electromyographs that measure the electrical activity of muscles have confirmed that vibration machines increase muscle activity.
How Long Does It Take to Lose Weight Using a Vibration Machine?
You will see results within 2-6 weeks if you exercise properly. However, other factors influence your results of a loss of fat mass:
- Diet: Limiting your caloric intake and eating only healthy foods will speed up your weight loss.
- Body Composition: The greater your muscle mass, the more muscle your power plate activates. As a result, your body will burn more calories.
- Biological gender: Usually, men lose weight faster than women, as long as they are the same age and do not have pre-existing hormonal imbalances.
- Speed and Duration: The speed and duration of the vibration increase muscle activation. Hence, they lead to the burning of more calories.
How Many Calories Can I burn On Vibration Plate?
A 2018 study shows that using a power plate with regular exercise increases calorie burn by about 20%.
According to the Calorie Calculator, a person weighing 150 pounds who performs mild to moderate calisthenics exercises for 30 minutes burns about 120 calories.
Calisthenics includes exercises such as squats, lunges, push-ups, and squats as usual.
How Many Calories Can I Burn in 10 Minutes on a Vibration Plate?
10-minute session on a power plate burns:
- 48 calories if you’re doing calisthenics
- 14.4 calories if you’re only sitting
What Is The Best Speed On Power Plate For Weight Loss?
The higher the speed on the vibrating plate, the more fat mass you will lose. So technically, the value is up to you and how much your power plate will endure.
If your goal is to lose weight, you may choose a high-vibration plate. Fast-vibration plates can be used even without exercise.
However, suppose you want to do some exercises. In that case, you should pick a vibration rate that doesn’t destabilize you during your workout. To avoid injuries, make sure you still keep your balance.
Take all these factors into account and choose the best speed for you.
14 More Health Benefits of Using Vibration Platform Machines:
Besides weight loss, you can benefit much more from whole-body vibration training. Some studies have found that full-body vibration machines can have several health benefits, such as helping you lose weight and build muscle.
However, more research is needed to understand its effectiveness over traditional exercise.
#1: Helps Build Strength
Whole-body vibration training oscillations induce reflex muscle contractions under load. This form of physical activity has increased skeletal muscle strength, power, and balance in many populations, from highly inactive individuals to elite athletes.
Regardless of your training experience, regular whole-body vibration sessions will help you:
- become stronger
- improve your balance
- increase your power while playing sports
For example, one study found that standing on a whole-body vibration platform for 6 minutes was a great way to warm up your muscles before a strenuous workout. The researchers found that the participants had more muscle torque and flexibility of whole-body vibration standing.
#2: Lowers Blood Pressure
A 2012 study examined the effects of vibration machines session on arterial stiffness and blood pressure in 10 overweight or obese young women. (2)
One group did three vibration training sessions for 6 weeks, and another was a non-exercise control group. The participants in the exercise group performed a combination of squats and calf raises.
At the end of the 6th week, the women who underwent vibration training showed effectiveness in lower blood pressure compared to the control group.
It’s still unclear how vibration therapy affects blood flow compared to other forms of exercise, and more studies are needed. However, it may be a good option for people who cannot perform traditional exercise.
#3: Improves Bone Mineral Density
One of the most significant benefits of WBV therapy is its effect on bone density and the prevention of osteoporosis. Several studies have shown that WBV therapy is a form of exercise that can regulate bone maintenance and promote bone formation, including mineral storage.
In particular, postmenopausal women can benefit significantly from daily WBV therapy. One review found that postmenopausal women who performed WBV once or twice a day for at least 2 months experienced increased bone mineral density.
WBV has also been found to be a good physical activity in treating postmenopausal osteoporosis.
Other benefits of WBV on bone density include better postural control, improved balance and coordination, and reduced fall risk. Additionally, participants reported reduced pain in large joints following a WBV session.
#4: Increases Muscle Mass
Vibration therapy may be a prospective strategy for improving muscle strength and physical performance in older adults with sarcopenia. It can be a safe, autonomous, and effective way to increase or maintain muscle mass. Moreover, the therapy can improve the strength and function of elderly and weak people unable or unwilling to perform conventional training.
VT is a training modality that uses a mechanical vibration to stimulate human neuromuscular structures. Energy neuromuscular structures are transferred from the vibration device to the body or part. The generated mechanical stimulus is believed to use proprioceptive spinal reflexes to enhance muscle function. As with resistance training and plyometric training, the vibration stimulus increases the gravitational load on the neuromuscular system, thus providing a stimulus that modifies the functional capacity of skeletal muscles.
#5: Improves Body Composition
Body composition refers to fat mass, muscle, and bone in your body. It’s used by health professionals to evaluate your health by checking the weight of your individual body. We have already discussed these aspects and how WBV therapy affects it.
Optimal body composition is a lean, toned body that appears strong and healthy. On the contrary, too high a percentage of body fat coupled with a low percentage of muscle mass can make us appear lean but not strong, and skinny but unhealthy. Therefore, focusing on body fat loss and muscle development is better than focusing on weight loss and neglecting or ignoring muscle strengthening.
There is no perfect body composition, but if you want to appear slim, strong, fit and healthy, you should aim:
- Male: 5-15% of body fat
- Female 10-20% of body fat
#7: Reduces Joint Pain
WBV can reduce pain and disability by improving local circulation in the painful area.
Moreover, the therapy can reverse the effects naturally.
For example, using modified push-ups on a power plate helps improve the nerve efficiency of the hands in patients with rheumatoid arthritis. Standard whole-body vibration therapy can stretch connective tissues to relieve arthritis and rheumatism effectively.
#8: Reduce Back Pain
Most clinical guidelines recommend exercise therapy as an effective treatment to relieve pain and improve back function in patients with LBP.
Over the past decade, whole-body vibration exercises have become increasingly popular for relieving musculoskeletal pain.
Additionally, it improves health-related quality of life through whole-body vibration. Vibration signals are delivered by a vibration platform or chair to expose more of the body for stimulation.
The WBV exercise consists of standing or performing dynamic movements on an oscillating platform. Exercise training with vibration platforms can be supplementary to standard physical rehabilitation programs.
Regular vibration training will allow you to strengthen and relax your back muscles. Standing on a rapidly shaking platform can make you notice muscle tone and circulation changes. Thus, it subconsciously increases your strength and flexibility. Muscle spasms or pain will naturally lessen when the spine and posture are better supported.
#9: Reduce Stress
Whole-body vibration machines are becoming a standard tool for helping people reduce stress. It’s possible because WBV help releases endorphins – even those with minimal movement. Fortunately, you can experience the stress reduction benefits of a vibration therapy device even when you cannot exercise. All you need is just stand on this fantastic fitness equipment!
Managing stress is possible with whole-body vibration exercise due to its natural ability to generate endorphins and raise serotonin levels. Wellness studies have reported that patients significantly increase these levels with consistent use of this therapy.
With whole-body vibration therapy, the stress-related cortisol can be lowered by up to 30%.
#10: Metabolism Boost
Like any other form of exercise, training on a vibration plate increases your metabolism. As your muscles grow stronger, they use fuel more efficiently.
As your blood circulation improves, you will have more energy. These things lead to burn body fat and calories from food faster, resulting in increased metabolism. As your metabolism increases, you burn more fat, even when not exercising.
# 11: Produces Helpful Hormones
Training with a vibration plate will stimulate your body to produce more growth hormones. That will help repair and regenerate damaged muscles, bones and other tissues.
Your body will also make more serotonin, the hormone responsible for feeling happy and well-being. Moreover, your body will get rid of cortisol, the hormone responsible for feelings of stress and anxiety.
#12: Improves Immune Function
While training with a power plate, you will experience a high level of muscle contractions. Vibrations stimulate your lymph glands leading to increased lymph flow throughout your body. Due to that, you can build a stronger immune system. Stimulating your muscles will also lead to increased blood circulation. Your blood pressure will decrease, and your blood will transport more oxygen to your body’s cells. Due to that, you will have more energy.
#13: Improves Strenght And Balance In Elderly People
Due to the benefits of vibration plates for core strengthening, regular use of vibration plates increases postural stability, which also improves balance. This better balance means you can perform more complex settings and vibration exercises.
WBV can strengthen the muscles and reduce rapid muscle loss in elderly people. Weak muscles contribute to increased falls and weakness. Vibration Therapy may significantly decrease the risk of falls and fractures. Undoubtedly, that will improve their quality of life.
#14: Help Recovery
The benefits of a vibration plate for recovery make this machine ideal for post-workout recovery. Using the vibration plate to rest reduces the build-up of lactic acid in your muscles, easing post-workout muscle pain!
Where To Get Or Use a Vibration Machine?
Suppose you are not a fan of exercising in a crowded gym or just like to exercise at home for convenience. In that case, you don’t have to miss out on the benefits of a vibration platform. There are tons of inexpensive power plates for weight loss available on the market, so you can enjoy all the benefits of the vibration plate in front of your TV.
Is Vibration Plate Safe?
Vibrating machines are basically safe. However, for some people, they may not be suitable.
People at high risk of falling may want to stick to exercise in which they lie or sit rather than stand.
One study found that repeated exposure to vibration was associated with several adverse health effects, such as an increased risk of developing back, neck, hands, arms and hip pain. (2)
More research is needed to understand exactly how vibration affects your body.
Do Vibration Plate Work If You Just Stand On It?
Even only standing on a vibration plate with your knees slightly bent is an effective way to strengthen the muscles in your legs and torso. For more specific and noticeable benefits in toning the vibrating plate, you can hold different positions depending on than e areas you want to target. In short, standing on a vibration platform is still an effective weight loss process.
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Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944803/
- https://pubmed.ncbi.nlm.nih.gov/22357522/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415671/