One of the best and most productive ways to use your vibration plate is for whole-body vibration. Whether you are an athlete, a senior person with limited mobility, or a patient in rehabilitation, whole-body vibration can help you by improving your bone density, enhancing gain strength, and all the benefits of traditional low-impact exercises.
Your Vibration Plate Matters
However, experts advise that you approach whole-body vibration with care. Before you engage in it, you must understand what it is and how to do it in a healthy and efficient way.
Also, the quality and use of your vibration plate play a big part. Let’s take a deep dive into whole-body vibration, including its benefits, mechanisms, and healthy ways.
1. What is Whole Body Vibration?
Whole-body vibration (WBV) is a fitness and therapeutic method in which you stand, sit, or lie on a vibrating platform. It involves the use of a vibrating platform or vibration plate that sends energy through your body. The objective of the whole-body vibration is to stimulate your muscles, improve blood circulation, and improve your overall health.
2. How Does It Work?
Whole body vibration works with the help of a vibration plate, which stimulates muscle contractions at a rapid pace. The mechanical movement increases blood flow and oxygen delivery throughout your body, which mimics the benefits of traditional exercise but is achieved in a shorter time.
Depending on the strength and frequency of the vibration, your body can respond to whole-body vibration by tensing your muscles, even if you are stationary.
3. Benefits of Whole-Body Vibration
Whole body vibration has been shown to offer a wide range of benefits, from physical benefits like improved muscle strength to other health-related benefits like joint and back relief. Here’s a rundown of some of the benefits you can expect to receive from whole-body vibration:
Physical Fitness
- The vibrations stimulate your muscle fibers which in turn enhances strength and power.
- It enhances body flexibility by loosening tight muscles and joints.
- The vibration activates your stabilizing muscles, helping improve balance and coordination.
Health and Wellness
- Whole body vibration promotes better blood flow and helps with your breathing.
- It may help reduce bone loss and increase bone strength, especially if you are at risk of bone diseases.
- When the vibrations are gentle, whole-body vibration helps you reduce stiffness and discomfort.
- When your muscles are sore after exercise, whole-body vibration can help you recover quicker.
Weight Management
Some claim that whole-body vibration helps them lose weight by enhancing calorie burn.
Your Vibration Plate Matters
When it comes to whole-body vibration, you must pay attention to the kind of vibration plate you use. There are different kinds of vibration plates, and the kinds of vibration they produce also differ. Some may be too intense for whole-body vibration. The effectiveness of whole body vibration depends on how well you use your vibration plate.
5. How to Use A Vibration Plate Effectively
You must start slowly when you use your vibration plate for whole-body vibration. As you adapt, use low-frequency settings (15–20 Hz) for short durations (5–10 minutes). If you are standing, keep your knees slightly bent to reduce joint stress. If you are sitting or lying down, try targeted muscle activation or relaxation.
- For enhanced results, incorporate bodyweight exercises like squats, push-ups, or planks onto the platform.
- Consult a doctor if you have health concerns like joint issues or heart conditions or are pregnant.
- Avoid overuse and limit your sessions to 10–20 minutes, 2–3 times a week.
- Maintain proper posture to prevent strain.
- Use lower frequencies if you have certain conditions (e.g., implants, herniated discs).
Best Vibration Plate for Whole Body Vibration
Not every vibration plate is good for whole-body vibration. There are dedicated vibration machines for whole-body vibration. You want one that has all the main features, but also provides adjustable features and functions to match your fitness level or desired results. Check out this whole body vibration plate from Zelus Fitness:
Zelus Whole Body Vibration Plate
Zelus's 5000W vibration plate has a way to improve your workouts and give you a little bit more energy and results as you aim to stay fit and slim. Find exactly the right intensity for your body with 10 exercise modes and 180-speed levels!
Main Features
- The 1.5 hp motor gives you 500W of powerful but controlled vibration to work your supporting muscles and stimulate circulation as you exercise.
- The digital control panel tracks your BMI, duration, and settings as you go.
- It has 3 preset modes and 99 speed levels
- Constructed from premium quality steel with a corrosion-resistant matte black finish.
- Its sturdy frame supports up to 330 pounds through years of service.
- The foam-wrapped handrails improve your comfort and grip, while the rubber feet provide secure footing without damage to your home's floors.
Smaller Model?
Zelus has both bigger models and smaller vibration plates for you to choose from. For whole-body vibration, you can go for the bigger 5000W whole body vibration machine or the smaller 200W linear vibration plate. Both are great options, affordable and would yield incredible benefits. Check out other exercises you can do on your vibration plate.