The benefits of vibration plates are contingent on proper usage: in fact, using the plate carelessly can cause health problems.
What is a Vibration Plate?
Before stepping on, especially for the first time, it is important to understand what a vibration plate is and why it works. The whole idea behind a vibration plate is that it is powered by an internal motor or some kind of mechanical system that generates oscillating or vibratory movements.
Depending on the design or type of motor used, the vibrating movements can be vertical/linear, oscillating/pivotal, or 3D/Tri-Planar.
These vibrations cause your muscles to contract and relax multiple times per second, stimulating muscle activity. In so doing, your muscles are forced to work harder than they normally would, stimulating muscle activity and growth.
BENEFITS OF VIBRATION PLATES
The most obvious benefit of using a vibration plate is that it increases muscle activation and growth. The vibrations activate more muscle fibers, causing them to grow firmer and stronger, which translates to bigger and better-toned muscles in the long run.
Using a vibration plate yields numerous other benefits, some of which can be pivotal to your health and fitness, especially when you use it properly. Let’s explore some of these.
- It Improves Body Balance and Flexibility: Studies suggest that regular use can improve stability and flexibility, particularly in older adults.
- It Enhances Blood Circulation: The vibrations can stimulate blood flow, which might promote recovery and reduce soreness after a workout.
- It Contributes to Better Bone Health: Some research suggests it may help improve bone density, especially in people with conditions like osteoporosis.
- A Vibration Plate Supports Weight Loss: To be clear, a vibration plate is not a magic solution for weight loss. However, it is a great way to enhance calorie burn, especially when combined with other exercises.
Is a Vibration Plate Better than Walking?
Recently, there has been some fascination with comparisons between vibration plates and walking. There is no direct way of measuring how many steps 10 minutes on a vibration plate is equivalent to. Such calculations are difficult to do because each of these activities targets different aspects of fitness.
Also, the answer may depend on factors like the intensity and duration of both activities.
However, some general comparisons can be made. Here’s a summary.
- Walking is better for cardiovascular fitness, endurance, and sustained calorie burn.
- Vibration plates are more focused on muscle activation, strength, and balance and can complement traditional exercise but don’t fully replace activities like walking.
If your goal is weight loss or cardiovascular improvement, walking would be more beneficial. If you're targeting strength or muscle toning in a short time, a vibration plate could be useful as part of a broader routine.
WHAT IS THE BEST VIBRATION PLATE?
While it may be hard to say which vibration plate is exactly the best, it is important to ensure that you get a plage with all all the necessary features to give you a complete workout. Generally, the more features on a vibration plate, the better.
Vibration plates from ZelusFitness, for example, are reputed for their high quality and multitude of practical features. According to some customers and experts, ZelusFitness actually has the best vibration plates on the market. Check out these two offers from Zelus.
Zelus’ Vibration Plate Exercise Machine-Dynamic Workout Equipment
This plate is powered by a formidable 1.5 HP motor which gives you up to a maximum of 2000W of powerful but controlled vibrations. The purring (vibration noise) levels are also impressively low at just 50 decibels, which is quieter than a normal conversational tone (60-70 dB), or a dishwasher (55-60 dB).
It is Safe and Durable: This vibration plate is constructed from quality metal with a corrosion-resistant matte black finish. Its frame is sturdy enough to support up to 330 pounds
It is comfortable to Use: The foam-wrapped handrails improve your comfort and grip, while the rubber feet provide secure footing without damaging your home's floors.
It has Built-in Speakers: With the speakers integrated into the platform, you can pump up your jams and have a fun workout. All you need to do is connect your smartphone via the audio jack and fill the room with your favorite tunes.
It is Highly Mobile. It comes with caster wheels at its base to allow quick, easy, and floor-friendly movement so you can save space between workouts or classes.
ZELUS HAS MORE AMAZING OFFERS
This offer is but one of the many vibration plates that Zelus offers. The whole-body vibration plate, for example, is an even bigger version of the Dynamic Vibration Plate, with a bigger engine capable of generating 5000W of vibrations.
For smaller but equally fun models, check out the 4D Vibration Plate, which is specially designed with four different kinds of vibrations, 96 different customizable modes, remote control access, and an LED display that tracks your workout time and intensity levels.
COMMON MISTAKES WHEN USING A VIBRATION PLATE.
Remember, the vibration plate only works well and yields the desired results when you use it properly. Here are some common mistakes people make when using a vibration plate.
Mistake #1: Standing Still on the Plate Without Engaging Muscles
The vibration plate works best when you are actively engaging the muscles. Standing still is sub-optimal and won't give you the full benefit.
To maximize muscle activation and get the full benefit, perform exercises like squats, lunges, or planks on the plate.
Mistake #2: Using It Too Long
Prolonged use of a vibration plate can lead to muscle fatigue, overexertion, or even dizziness and nausea due to the vibrations.
To prevent dizziness, limit your sessions to about 10-15 minutes, especially for beginners, and gradually increase the time as you become more comfortable.
Mistakes #3. Improper Posture
Bad posture can strain your joints and muscles, potentially leading to injury.
Always maintain proper form when exercising. Keep your core engaged and knees slightly bent rather than locking your joints.
Mistake #4. Relying Solely on the Vibration Plate
Using the vibration plate as a replacement for all forms of exercise.
The plate can complement a workout routine but doesn't provide the full benefits of cardio, flexibility, and resistance training.
For some variability, always incorporate the vibration plate into a balanced fitness routine with cardio, strength training, and stretching.
Mistake #5. Using Too High a Frequency/Intensity
High settings can cause discomfort or injury, especially for beginners or those with joint problems.
For safety, start with lower settings and gradually increase the intensity as your body adapts. Consult the machine’s manual or a fitness expert for guidance.
GET FIT WITH ZELUS
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.