Before getting excited about your journey to weight loss or better-toned muscles, it is important to take the time to learn how to use a vibration plate properly. Remember that all the benefits of vibration plates only accrue if you follow the right instructions and use the vibration plate properly. Also, there is a real chance of you getting hurt if you fail to exercise proper caution.
So, lets do first things first, and discuss 8 ways you can use your vibration plate properly for effective and injury-free exercise.
1. Make Sure Your Positioning and Posture is Right
When you step on a vibration, ensure that you stand with your knees slightly bent. Standing in an upright position would be a mistake: the vibrations can place too much stress on your joints when your knees are locked. Keeping your knees slightly bent helps absorb the vibrations.
- Another posture tip is to always keep your abdominal muscles engaged. An engaged core helps your body remain balanced on the plate and protects your lower back.
- Finally, endeavor to keep your weight equally distributed along the surface of the plate. Whether standing, sitting, or doing exercises, ensure you’re balanced and centered so that the impact of the vibration is equally distributed to all muscles.
2. Begin With a Light Warm Up
Even the simplest exercises can become rather intense on a vibration plate. Start with some warm up exercises to help prepare your muscles for the for that intensity.This is a good way to reduce injury risk and have a more effective workout.
3. Use the Right Frequency
You must know your plate, and the results you are going for. With most vibration plates, the frequency and strength of vibrations are adjustable, so you must select the appropriate intensity of vibrations to match the kind of exercise you intend to do.
You can either go for low, medium, or high frequency depending on workout needs. For guidance, here’s a list.
- Low frequency (5–12 Hz) is best for relaxing your muscles, warming up, or improving circulation.
- Medium frequency (12–20 Hz) vibrations are more suited for general fitness, including toning and building endurance.
- High frequency (20–30 Hz): Use high frequency for intense strength training, balance improvement, and bone density.
4. Ovoid Overuse
Overusing a vibration plate can quickly lead to muscle fatigue or strain. For your health and safety reasons, put a limit on how long you stay on your vibration plate. Generally speaking, the ideal duration to stay on any vibration plate is about 10 to 15 minutes per session.
- If you are a beginner, however, start with shorter sessions (5-10 minutes), then gradually increase the time as your body adapts.
- How often you use your vibration plate also affects your health and safety. Do not go above to 2-3 session per week, especially if you are just starting out.
5. Focus on Basic Exercises
One of the best and most effective ways to use a vibration plate is to perform simple exercises while standing on it. Remember that the vibration plate adds a measure of intensity even to the simplest exercises.
If done right (with knees slightly bent and an engaged core), even simply standing on the plate can help improve your balance and circulation.
Here are some other basic exercises to do on your vibration plate.
Squats
Standing on the plate, proceed to do some bodyweight squads as you would normally perform them.
The vibrations intensify the workout, engaging more muscle fibers.
Plank
Place your forearms on the plate, then hold the plank position, and engage your core.
This exercise enhances core strength and stability.
Lunges
Place one foot on the plate while performing lunges.
The plate introduces an element of instability which engages your leg muscles more effectively.
Push-ups
Place your hands on the vibration plate for push-ups, adding an extra challenge to your upper body and core.
6. Stay Hydrated
Many users have noticed that they get dehydrated very quickly when using a vibration plate. This is because the vibrations increase circulation and muscle activity, which can lead to dehydration. So, it is always advisable to drink water before and after your session.
7. Cool Down and Stretch
If your muscles are feeling rather stiff or sore after using a vibration plate, it is likely because you did not take a few minutes to stretch them after stepping off.
Remember that the vibrations targetly ramp up muscular activity. So, when you get off, give your muscles some time to recover.
8. Avoid Overdoing It
Be mindful not to overuse the vibration plate, especially if you're new to it. Overuse can lead to joint pain, dizziness, or muscle fatigue.
What Vibration Plate do You use?
Another factor that determines whether or not you get the benefits from your vibration plate is the quality of the plate you use. A good vibration plate must have a robust frame, a non-slip surface, a wide range of vibrations and a strong motor.For good quality vibration plates, you can always refer to ZelusFitness.
Zelus' full-body vibration plate, for example, comes in a sleek, ergonomic design. It offers four different types of vibation to accommodate whatever level of fitness you're at. You can choose from about 69 combination of personalized workout presets while listening to inspiring music from its bluetooth speaker which you can connet to your phone.
The same goes for Zelus' Exercise Machine Plate, which offers all the features of the Full-Body, but with a larger and more potent 1.5 hp motor. You can choose from 10 exercise modes and 180 speed levels.
This model is constructed from quality metral with a corrosion-resitant matte black finish, which supports up to 330 lbs. If you value more variety, with low-impact workouts, this model is definitely worth considering.
Concluding Thoughts
In addition to top class vibration plates, ZelusFitness provides some of the best workout equipment for a healthy and active lifestyle. From a collection of cardio equipment to balance balls and weighted vests, you have a wide variety of equipment to choose from.
Just like this article, Zelus has even more tips and vital information on the best equipment, safety tips and inside gist on the latest trends in the fitness world. To make the most of your plate, read the six easiest exercises to do on your vibration plate