Does vibration training really work?

Imagine vibrating to a slimmer and more toned physique , getting less cellulite , stronger muscles , stronger skeleton , better balance , less pain in osteoarthritis, without doing anything but standing on a vibration plate for 10-15 minutes a day.

That's what advertising on the TV shop can sound like. Therefore, it is no wonder if one suspiciously wonders if one can really lose weight or get better health without exerting more effort. In addition, you want to know if there are any risks with exercising on a vibration plate. If you are thinking about buying a vibration plate but are hesitant to ask if it really works well then read on.

In fact, vibration training really works . Vibration training is very effective and comfortable, but it is not suitable for everyone.

While opinions differ on how effective vibration training (especially in relation to regular exercise) is, the fact is that vibration training works. Whole body vibration (Whole Body Vibration) as it is known in research is one that has been well tested and proven. There are many scientific studies that show the positive effects of vibration training.

How does vibration training work?

The science behind this training method is not only rational, but also based on proven physiological principles. Most of the criticism from some circles is probably based on a lack of information. Once you understand how vibration plates work, doubts can usually be dispelled.

Vibration plates work the same way when a doctor knocks your knee with a reflex hammer to control your reflexes. In that case, your leg kicks out without you consciously activating the movement. Similarly, when you place yourself on a vibration plate, your muscles are involuntarily activated. As the plate vibrates and moves three-dimensionally, the muscles in your body are activated to keep the body in balance on the plate. A vibration plate can cause up to 3000 muscle contractions in a single minute.

Basically, these exercise machines do as their name suggests - they send fast and controlled vibrations to the body.

The first thing the vibrations do is to cause involuntary movement. This can be a little challenging when standing on fast vibration plates. It should not worry, because it will not feel that your body is thrown from the machine. In fact, the vibrations are small but still fast.

Since the main goal is to remain on the vibrating platform, the movements caused by the machine create an instability in the body. Your body muscles therefore have to respond to keep you in balance. They do this by reacting with multi-directional contractions as counterbalance to gain stability. It is estimated that vibration plates can induce 30 to 50 muscle reflexes per second and the fact that the vibrations continue to work your muscles continuously results in a more intense workout compared to traditional workouts that often involve breaks. As your muscles gather and relax at a fast rate, they become more toned, gain strength, and you will be able to burn calories.

There are both oscillating (pivotal) and vertical (linear) vibration plates. Both types induce involuntary stretch reflexes to engage your muscles in exercise.

Plates that oscillate usually rest on a turning point. This means that when one side goes up, the other side goes down. These alternating patterns of muscle movement train your body to maintain balance.

Plates that move linearly move the entire plate up and down evenly. As a result, the muscle fibers are forced to withstand gravity vertically from a standing position. The generated movements can be helpful in improving jumping power, which is a great advantage for athletes.

Our vibration plate Fitnessplate Future 3D provides lateral oscillations and vibrations with a unique 3D / three-dimensional oscillation function .

Why is vibration training so positive?

What makes vibration training so healthy then? For starters, the fast muscle contractions act as a pump on the lymph vessels and blood vessels, increasing the rate of fluid flow in the body.

Increased blood flow at healthy levels increases oxygen and nutrition in the body's cells.

As the flow increases on the lymph fluid, excess fluid and slag products are transported back to the bloodstream which can reduce edema, stiffness, weight gain and cellulite. Increased lymph flow also contributes to a better immune system. When the lymph passes through lymph nodes, the fluid is supplied to white blood cells (lymphocytes) and plasma cells, while damaging bacteria, viruses and other harmful particles.

Your muscles are exercised when standing on the vibration plate. The body adapts by increasing the muscle fibers to increase the strength. At the same time, the body burns calories to energize the muscles.

As our muscles that attach to the skeleton are subjected to a gradual repetitive pull in their attachments to the body's bones, it has a positive effect on bone density. The vibrations activate the bone-building cells (osteoblasts) that compress and rebuild the bone tissue. Older people who have osteoporosis (Osteporos) can therefore benefit greatly from vibration training.

Exercise properly to achieve the desired result

How effective your training is on the vibration plate also depends on how you use it. You need to design your exercises based on what you want to achieve.

Obviously, if you want to achieve greater muscle mass on the upper body, it gives minimal results to standing on the plate and doing squats. Instead, you may want to do an exercise where you place your legs off the plate, while placing your hands on the plate and doing the raise. You can also stand on the plate and use the accompanying strength bands to train your torso while training your legs and torso.

So if your goal is to lose weight, reduce cellulite, get in better shape after injury or pregnancy, work out your knees after a cruciate ligament injury, reduce pain in your knees with osteoarthritis, make sure to adjust your exercises to fit your goals .

Are there any risks with vibration training?

If you suffer from any medical condition, it may be good to consult a doctor or physiotherapist before you start exercising.

In the following conditions, avoid using a vibration plate:

• Pregnancy.
• Active cancer.
• Bone fracture that did not heal.
• Acute inflammation.
• Blood clot or pulmonary embolism.
• If you are newly operated.
• Pacemaker (talk to your doctor first).
• Newly inserted spiral (for pregnancy control).
• Acute disc hernia or compressed disc with nerve congestion.
• Retinal detachment.
• If you have a prosthesis (talk to your doctor first).

If in doubt, talk to a physiotherapist / physiotherapist or physician.