Lose weight and tone up effortlessly thanks to vibrations: this is what the manufacturers of vibrating platforms promise. For several years, this fitness equipment has been widely spread in gyms, in physiotherapy offices, in beauty centers or with some sports coaches. But the vibrating platform is it really effective? That's what we'll find out in this article.
What is a vibration platform?
How does this fitness equipment work?
A vibrating platform is a fitness equipment composed of several parts. It is also called Vibro Shaper or Power Platenamed after the two brands that dominate this market.
As a rule, these machines consist of a vibrating plate, a vertical column (150 to 200 centimeters high) and handles to hold on. On some models, only the plate is proposed.
The principle is quite simple. A vibrating table has one or more motors that make the plate mobile and generate vibrations low frequencies (between 10 and 60 hertz).
These vibrations will travel through the athlete to the upper body. During their passage in contact with the different muscle groups (arms, abs, thighs, buttocks, calves, etc.), they will stimulate them by creating a phenomenon of contraction and muscle relaxation.
This vibration technology is not new. We have to go back to the 1970s to see the first uses of it. More recently, it was NASA that used it. The U.S. space agency used the vibrations to prevent the loss of bone density of its astronauts during their stay in the ISS (International Space Station).
What are the benefits of the vibrating platform?
According to the manufacturers, the regular use of an oscillating platform would bring many benefits benefits for health, especially in terms of fitness.
A few minutes a day would be enough to activate the metabolism and lose weight without making any effort.
Indeed, the vibrations would allow to reproduce the effects of a physical training and to work the body muscles as a whole. This complete muscular work would favour the reinforcement of the fibres and the toning of the silhouette.
The vibration platform can also be used to work on the proprioception and improve the general balance. Some health professionals, mainly physiotherapists, sometimes use it as part of the rehabilitation protocols they propose to their patients after certain injuries.
Finally, this fitness equipment would contribute to muscle recovery and relaxation by improving the blood circulation.
In summary:
- Between 10 and 30 Hz, the vibrating platform would allow to fluidify the blood circulation, to relax and to eliminate the cellulite.
- Between 30 and 60 Hz, it would optimize the muscle strengthening by reproducing the effects of a sports session.
In theory, a vibration platform can therefore be useful to different audiences:
- of athletes of high-level athletes as part of their physical preparation
- amateur athletes who want to optimize their training
- of people in the rehabilitation phase after an injury
- of seniors to prevent bone density loss
On the other hand, for those who hope to find a miracle solution to lose fat without effort, the vibrating platform will not meet your expectations. In addition, you will need to exercise and eat a balanced diet. Order at a personalized diet plan to reach your goals!
How to use this fitness equipment?
The different exercises to be done
To use an oscillating and vibrating platform, simply position yourself on the platform and select a training program. Most brands offer pre-recorded programs on their machines.
The exercises There are many ways to use a vibration platform. Depending on your objective, you can, for example, perform movements of strength training such as push-ups, squats, lunges, sit-ups or even of the sheathing. Depending on the program chosen, you will be asked to vary the postures (standing, sitting or lying down) during your session.
In all cases, always start with the lowest intensity level and then gradually increase the vibrations. This will allow your muscles to get used to the stresses imposed.
How many hours a day should you use a vibration platform? Workouts of a duration of between 15 and 30 minutes would be enough to build muscle and get results. It is not recommended to exceed this threshold.
As far as weekly frequency is concerned, three sessions spaced out during the week will give your muscles time to recover properly.
Precautions to take
Before you start using a vibratory plate, be sure to get a medical advice.
Also, whenever possible, use a specialized coach or a health professional to supervise your first sessions. Manufacturers' recommendations are often succinct. It is therefore preferable to be accompanied to adopt the right postures from the start.
On the other hand, there are contraindications the use of a vibration platform. Overall, this fitness equipment is not recommended for pregnant women, people with pacemakers or cardiovascular disease, and individuals with circulatory problems.
If you have joint problems or a back pathology (herniated disc, disc disease or spondylolysis, for example), it is also best to avoid training on a Power-Plate.
Finally, if you experience abnormal shortness of breath or pain while exercising on a vibration platform, stop your workout immediately and seek medical attention promptly.
How to choose a vibrating platform?
In sports hallThe vibrating platforms have been widely democratized in the last few years, whether in luxury hotels or in beauty centers.
Today, these devices are even financially accessible for individuals. But what is the best platform vibrating fitness ?
You will need to consider a number of different criteria before making your choice:
- the materials used
- engine power
- intensity levels and frequency of vibration
- the number of pre-recorded programs
- the presence of an LCD screen, a remote control and the Bluetooth option
- accessories provided with the platform (straps, floor mats, etc.)
- the price (from a hundred to several thousand euros)
The Power Plate brand is undoubtedly the most popular. Founded by a Dutch sports trainer, Guus Van der Meer, in the 1990s, Power Plate was for a long time the only company in this sector.
However, you will have to pay more than 2,000 euros for the entry-level Compact model, and almost 10,000 euros for the most sophisticated device in the range (pro5 model).
Fortunately, other companies have entered the market for vibrating weight training platforms to offer value for money equipment. Many brands market these devices, from Vibro Shaper to Bluefin, through Decathlon, Sportstech, BH Fitness or Care Fitness.
My opinion on the vibrating platform: is it really effective?
So, is it a good idea to invest in a vibrating platform for lose weight and sculpt your whole body?
Unfortunately, no. In order to lose weight, using the machine alone, without any additional effort, will not allow you toeliminate your pounds superfluous.
To lose weight, the only effective method is to exercise and take care of your power supply. Do not hesitate to consult my site to benefit froman adapted training program.
Similarly, some vendors claim that the effects of a 15-minute workout on a vibration platform are equivalent to 45 minutes of running or activity cardio-training. This aggressive marketing has never been proven by science. Until proven otherwise, vibrating platforms do not improve the cardiovascular system.
On the other hand, it is true that the vibrating plates can have interest in complement of your sports activityespecially if you are looking to improve your proprioception and strength.
Several scientific studies also concluded that the vibration platform could have beneficial effects on elderly populations, preventingosteoporosis and loss of balance in particular.
Conclusion
While the vibration platform is a trendy piece of fitness equipment, its actual effects for athletes are rather measured. If you don't do sport and do not monitor your diet on the side, the only use of this device will not allow you to achieve a goal of mass gain or weight loss.
2 Comments
Hello Julien, I practice bodybuilding 4 times a week and I wanted to know if the vibrating platforms were effective for stretching at the end of the session? Thank you and have a good day. Sincerely 👍
Hello, I don't see the point of using vibrating platforms to stretch since for a good stretch your muscles must be relaxed and not subjected to vibrations. If you are just going to stretch on the platform, you might as well do it on any other suitable support or on the floor.