Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Tyler DiGiovanni, BSBM
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When first introduced, vibration plates' weight loss and health-improving claims seemed to be no more than a money-grabbing gimmick. But, recent credible research has uncovered some very real benefits of working out on a vibration plate.
In fact, performing your exercises on a vibration plate can do a number of great things for your health, such as improving your muscular strength while decreasing soreness, supporting weight loss, and improving your immunity.
We're about to discuss 9 incredible benefits of vibration plates, along with who should and shouldn't use them, and the best exercises to perform on them.
Table of Contents:
- What Is A Vibration Plate?
- 9 Best Benefits of Vibration Plates
- Who Should & Shouldn't Use Vibration Plates
- Best Exercises To Perform On Vibration Plates
Let's investigate.
What is a Vibration Plate?
To learn more about this, check out our article: Do Vibration Plates Work? You can also get more details by checking out the LifePro Rumblex 4D Vibration Plate Exercise Machine, featured just below, which has multiple customizable settings and training modes.
THE MOST COMPREHENSIVE VIBRATING PLATFORM ON THE MARKET: Whether you’re looking to improve bone density, lose fat, build muscle tone, recover from an injury or surgery, or relieve chronic pain, the Rumblex makes the perfect partner...
9 Best Benefits of Vibration plates
In recent years there has been quite a lot of scientific study into the benefits of whole-body vibration training.
The 9 benefits of vibration plates are:
- Reduced bone loss
- Helps weight loss
- Increase muscle recovery
- Improves muscle strength
- Decreases muscle soreness
- Improves balance
- Increases flexibility
- Lowers blood pressure
- Boosts immunity
Here's an overview of the key research-backed benefits that have been identified.
1. Reduced bone loss:
A number of studies have shown that whole-body vibration therapy can reduce bone loss and increase bone mineral density. Though the exact mechanisms that it does so are unclear, researchers believe that vibration exercise increases osteoblast activity, which controls bone growth. Increased bone density and less bone loss may result from this.
It has also been demonstrated that vibration exercise reduces osteoclast activity, which controls bone resorption. This is the process by which bone tissue is broken down.
By increasing blood flow and oxygen delivery to the bones and tissues, vibration exercise can enhance circulation. This may lower the risk of bone loss and help with bone development and regeneration, all of which is great for bone health.¹
2. Helps weight loss:
Whole body vibration machine exercise may help in weight loss in a number of ways. Exercise on a vibration plate can raise metabolic rate, which increases calorie burn and promotes weight loss.
According to one study, vibration plate exercise enhanced adults who were overweight or obese's resting metabolic rates, suggesting that it may be a useful strategy to raise metabolism and promote weight loss.² Here are some other ways to help control your metabolic rate.
Vibration plate exercise may strengthen your muscles, which will help you burn more calories and lose weight. Vibration plate training has been shown to boost muscle strength and lead to weight loss in obese individuals.³
Vibrating plate exercise may also sustain weight loss in the long run. According to one study, combining aerobic exercise or whole-body vibration training with caloric restriction can lead to a sustained long-term weight loss of 5–10%.
The study found that WBV training might have the potential to decrease visceral adipose tissue more effectively than aerobic exercise in obese adults, potentially enhancing future weight loss programs. This indicates that a vibration platform might be an effective weight-management strategy.⁴
3. Increases muscle recovery:
Exercise on a vibration plate helps improve blood circulation to the muscles, which can assist in promoting muscle healing and repair. In one study, vibration plate training improved blood flow and oxygen delivery to the muscles in healthy people, indicating that it might be a useful strategy to speed up muscle recovery.⁵
Using a vibration plate during an exercise program may also help reduce delayed onset muscle soreness and inflammation. According to one study, vibration plate training significantly reduced athletes' post-eccentric exercise muscle soreness and inflammation.⁶
4. Increases muscle strength:
Progressive whole-body vibration exercise can improve muscle strength by increasing muscle activation, which promotes more muscle recruitment. Comparing vibration plate exercise to conventional exercises like squats and lunges, one study revealed that vibration plate exercise increased muscular activation in the legs and trunk.⁷
Body vibration plate exercises can enhance neuromuscular coordination, which in turn can help improve muscle strength and control. According to a study, vibration plate training enhanced neuromuscular coordination in the legs and produced higher increases in muscle strength than conventional exercises.⁸
Vibration plate workouts can also boost the synthesis of growth hormone, which is crucial for repairing and growing new muscle. In one study, healthy adults who exercised on vibration plates experienced large increases in their levels of growth hormone.⁹
5. Decreases muscle soreness:
Exercise with a vibration plate can promote lymphatic drainage, which aids in the removal of waste and lowers inflammation in the muscles.
Vibration plate exercise decreased inflammation in the muscles following an exercise session, according to one study.10
6. Improved balance:
Training using vibration plates can enhance proprioception, which is the capacity to perceive changes in body position and motion. By enabling the body to more accurately feel and react to changes in position and motion, improved proprioception can help in improving balance.
In one study, vibration plate training increased proprioception and resulted in larger improvements in balance than conventional balancing exercises.¹¹
7. Improved flexibility:
Vibration plate exercises may increase range of motion and flexibility, which can help lower the risk of injury and speeds up muscle recovery. One study found that vibration plate workouts increased range of motion and enhanced flexibility more than conventional stretching exercises.¹²
Here's more information about alternative stretching techniques.
Another way that vibration plate training may increase balance is by improving muscle recruitment and activation. Research shows that vibration plate training increased muscle activation in the legs and torso more than conventional balance exercises in healthy adults.
8. Lower blood pressure:
By better endothelial function, higher nitric oxide generation, and decreased sympathetic nervous system activity, studies indicate that vibration plate training may be an efficient strategy to lower blood pressure.
However, more investigation is required to completely comprehend the mechanisms underlying this benefit and to establish the ideal frequency, duration, and intensity of vibration plate training for lowering blood pressure.¹³
9. Boosts immunity:
Training using vibration plates helps improve lymphatic flow, which carries immune cells throughout the body.
Increased immune cell circulation and an improvement in their capacity to recognize and get rid of infections are two ways that improved lymphatic flow might assist in boosting immunity.
Cytokines are signaling molecules that aid in the regulation of the immune system, and vibration plate training can boost their production.14
THE MOST COMPREHENSIVE VIBRATING PLATFORM ON THE MARKET: Whether you’re looking to improve bone density, lose fat, build muscle tone, recover from an injury or surgery, or relieve chronic pain, the Rumblex makes the perfect partner...
Who should use vibration plates?
A variety of users, including athletes, fitness enthusiasts, and those new to exercise, can benefit from using vibration plates. However, the following groups may especially benefit from exercising on a vibration plate:
- Older adults: Vibration plates may be especially helpful for seniors as they age since they can aid with balance, coordination, and muscle strength. This may lower the chance of falls and other accidents. The improvement of bone density, which is crucial for avoiding osteoporosis in elderly persons, has also been linked to vibration plates. Check out more fitness tips for seniors to stay in top shape.
- People with limited mobility: Folks who have arthritis or joint problems can benefit from vibration plates as a low-impact type of exercise. It may be easier to move and exercise by reducing stiffness and soreness in the joints and improving circulation with the plate's vibrations.
- Athletes & fitness enthusiasts: Vibration plates may be an effective tool for athletes and fitness enthusiasts aiming to enhance their performance and recovery are vibration plates. It has been demonstrated that vibration plate training increases muscle activation, enhances neuromuscular coordination, and speeds up muscle recovery, all of which can help athletes perform better and lower their risk of injury.
- People trying to lose weight: Vibration training burns calories and increases metabolism, both of which help with weight loss.
Now that you know who should use these awesome machines and the benefits they can provide you might want to consider buying one yourself. in that case, make sure to check out our post that covers the Best Vibration Plates on the market.
Who shouldn't use vibration plates?
The following groups should not work out on a vibration plate:
- Those with a history of blood clots: It's vital for people with a history of blood clots to avoid vibration plate training since the vibrations from the plates can enhance blood flow and possibly dislodge blood clots.
- People with specific medical disorders: Due to the potential hazards and complications connected with these conditions, people with certain medical conditions, such as epilepsy, multiple sclerosis, or heart disease, may not be good candidates for vibration plate training.
- Pregnant women: Training on vibration plates may not be safe for pregnant women because the vibrations could potentially harm the fetus.
- People who have pacemakers or other medical devices: It's crucial for people who have pacemakers or other medical devices to avoid vibration plate training because the vibrations from the plates could potentially interfere with the device.
Exercises for vibration plates:
There are all sorts of exercises that can be done on a vibration.
The most popular vibration plate exercises include:
- Squats
- Lunges
- Calf Raises
- Planks
- V-Sits
- Front raises
- Triceps Dips
For more training suggestions, check out our article featuring the best Vibration Plate Exercises & Workouts!
Vibration Plates Benefits: Final Takeaways
The vibration plate is an exciting innovation in the fitness industry. I have to admit that I was initially skeptical about the benefits of this device, but having done a deep dive into the research and then actually using one myself, I have become a convert.
If your gym has got vibration plates, I definitely recommend doing some trial workouts on them to experience the benefits for yourself. Once you experience the benefits for yourself, you're more than likely going to want one for your home gym as well!
To learn more about vibration plates, check out our article: Do Vibration Plates Work For Weight Loss & Muscle Gain?
To see our favorite vibration plates, here are the 10 Best Vibration Plate Machines For Exercising.
References:
- Rubin, Clinton, et al. “Prevention of Postmenopausal Bone Loss by a Low-Magnitude, High-Frequency Mechanical Stimuli: A Clinical Trial Assessing Compliance, Efficacy, and Safety.” Journal of Bone and Mineral Research, vol. 19, no. 3, 22 Dec. 2003, pp. 343–351, https://doi.org/10.1359/jbmr.0301251.
- Zago, Matteo, et al. “Whole-Body Vibration Training in Obese Subjects: A Systematic Review.” PLOS ONE, vol. 13, no. 9, 5 Sept. 2018, p. e0202866, https://doi.org/10.1371/journal.pone.0202866.
- Alizadeh-Meghrazi, Milad, et al. “Whole-Body Vibration during Passive Standing in Individuals with Spinal Cord Injury: Effects of Plate Choice, Frequency, Amplitude, and Subject’s Posture on Vibration Propagation.” PM&R, vol. 4, no. 12, 23 Oct. 2012, pp. 963–975, https://doi.org/10.1016/j.pmrj.2012.08.012. Accessed 13 June 2021.
- Vissers, Dirk, et al. “Effect of Long-Term Whole Body Vibration Training on Visceral Adipose Tissue: A Preliminary Report.” Obesity Facts, vol. 3, no. 2, 2010, pp. 7–7, https://doi.org/10.1159/000301785. Accessed 1 Mar. 2020.
- Cardinale, Marco, and Carmelo Bosco. “The Use of Vibration as an Exercise Intervention.” Exercise and Sport Sciences Reviews, vol. 31, no. 1, Jan. 2003, pp. 3–7, https://doi.org/10.1097/00003677-200301000-00002. Accessed 1 Nov. 2020.
- Timon, Rafael, et al. “Effects of Whole-Body Vibration after Eccentric Exercise on Muscle Soreness and Muscle Strength Recovery.” Journal of Physical Therapy Science, vol. 28, no. 6, 2016, pp. 1781–1785, https://doi.org/10.1589/jpts.28.1781. Accessed 5 Aug. 2019.
- Marín, Pedro J, and Matthew R Rhea. “Effects of Vibration Training on Muscle Strength: A Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 24, no. 2, Feb. 2010, pp. 548–556, https://doi.org/10.1519/jsc.0b013e3181c09d22. Accessed 4 Nov. 2019.
- Wu, Shuang, et al. “Effects of Vibration Therapy on Muscle Mass, Muscle Strength and Physical Function in Older Adults with Sarcopenia: A Systematic Review and Meta-Analysis.” European Review of Aging and Physical Activity, vol. 17, no. 1, 17 Sept. 2020, https://doi.org/10.1186/s11556-020-00247-5.
- Bosco, Carmelo, et al. “Hormonal Responses to Whole-Body Vibration in Men.” European Journal of Applied Physiology, vol. 81, no. 6, 13 Mar. 2000, pp. 449–454, https://doi.org/10.1007/s004210050067. Accessed 23 May 2022.
- Veqar, Zubia. “Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS).” JOURNAL of CLINICAL and DIAGNOSTIC RESEARCH, 2014, https://doi.org/10.7860/jcdr/2014/7323.4434.
- Choi, Sung-Jin, et al. “Effect of Training with Whole Body Vibration on the Sitting Balance of Stroke Patients.” Journal of Physical Therapy Science, vol. 26, no. 9, 2014, pp. 1411–1414, https://doi.org/10.1589/jpts.26.1411. Accessed 24 June 2022.
- da, Danúbia, et al. “Whole Body Vibration Exercises and the Improvement of the Flexibility in Patient with Metabolic Syndrome.” Rehabilitation Research and Practice, 3 Sept. 2014, https://doi.org/10.1155/2014/628518. Accessed 2 May 2023.
- Figueroa, Arturo, et al. “Whole-Body Vibration Exercise Training Reduces Arterial Stiffness in Postmenopausal Women with Prehypertension and Hypertension.” Menopause, vol. 21, no. 2, Feb. 2014, pp. 131–136, https://doi.org/10.1097/gme.0b013e318294528c. Accessed 28 Apr. 2020.
- Blanks, Anson M., et al. “Whole Body Vibration Elicits Differential Immune and Metabolic Responses in Obese and Normal Weight Individuals.” Brain, Behavior, & Immunity - Health, vol. 1, Jan. 2020, p. 100011, https://doi.org/10.1016/j.bbih.2019.100011. Accessed 6 Apr. 2021.
Steve Theunissen
Author