For some time, vibration plates were the subject of criticism and disapproval, with skeptics debating whether machines deserved a rightful place in the typical fitness routine.
While their purpose and functionality still lie under a cloud of mystery for some, their reputation continues to undergo repair. Vibration platforms can provide some health and fitness benefits that other methods do not, thus transforming how one approaches physical activity.
In this article, you’ll discover what vibration plates are, how they work, and how to use plates for an effective workout.
What Are Vibration Plates and How Do They Work?
Simply put, vibration plates are machines comprised of metal frames and vibrating surfaces. Platforms produce high-frequency pulses that force muscles and superfast twitch fibers within the body to contract about 50 times per second.
Compared to regular exercise, everyday activities like brisk walking may only promote muscle contraction at a rate of two to four times per second.
Vibration exercise platforms typically offer the same benefits as most other fitness activities; however, muscle movement occurs in a shorter period and in a relatively pain-free manner.
What Are Their Many Uses?
While they appear confusing at first glance, vibration plates are easy to use and have many applications.
Vibrating platforms are most common among rehabilitation centers, focusing on improving lean muscle mass, strengthening bones, reducing back discomfort, and improving physical performance.
What Benefits Do Vibration Plates Have?
Incorporating equipment into a workout could inspire regular use to improve overall muscle strength, balance, and flexibility, all while speeding up recovery and promoting bone health and density.
It’s safe to say that vibration plates are unique; however, they present an array of benefits ideal for low-impact movements. Conversely, here are several of the most significant benefits of using vibration equipment.
A session on a vibrate exercise platform requires little time. Depending on your fitness regimen and goals, you can use plates for 15 minutes several times a week.
Vibration plates are smaller and lighter than most equipment so that you can have a machine at home or in your office. No need for commuting to the gym!
Vibration plate machines offer total body low-impact workouts that are gentle on your joints. You can perform various activities like push-ups, sit-ups, squats, and planks.
Regularly using vibration platforms can speed up your metabolism and raise your resting metabolic rate, allowing you to continuously burn fat while at rest.
Promotes Mental and Emotional Health
A vibration exercise plate benefits your physical, mental, and emotional health. The continuous movement enables constant muscle contraction, promoting blood flow and improving oxygen supply.
Additionally, activity can raise "happy hormones" like serotonin and dopamine while reducing cortisol, otherwise known as the stress hormone.
How Can You Use Platforms During Workouts?
Whether you target specific muscle groups at a time or want to engage your entire body, vibration plates can provide effective workouts focusing on toning and stability.
While it might appear like a core and lower body-focused machine, vibration plates are also helpful for upper-body movements.
You can perform push-ups and variations on a vibration plate. For an inclined push-up, place both hands shoulder-width apart on the platform. Your spine and head should be in a neutral position. As you drive your toes into the ground, engage your core for stability.
To initiate the movement, bend your arms to help bring your chest to the plate, creating a 90-degree angle. Straighten your arms to get yourself back to the starting position to finish the exercise.
For a decline push-up, you’ll perform the same movement; this time, your feet will be on the plate with your hands on the ground.
There are several movements to consider when training major muscle groups. Consider some of the following tips to ensure that you perform exercises correctly.
Stand on the platform with your feet shoulder-width apart. As you lower into the squat position, focus on keeping the back straight while slightly bending your knees to a 90-degree angle and contracting your leg muscles. If performed correctly, you should feel the tension in your quadriceps, glutes, and back.
To perform a lunge, start by placing one foot in the middle of the platform and planting the other on the ground behind.
Focus on keeping your back upright and lower your hips until both knees bend at a 90-degree angle. Your front knee should stack on top of your ankle. The other should stay off the floor as you shift your body weight into your heels.
Incline Glute Bridge
Incline hip raises are similar to the standard, level hip raises, with the exception of placing your feet on a platform that’s slightly higher than the ground. Start by lying on the floor facing the ceiling. Place your feet on the plate and keep your back on the ground; this will set your body in an inclined position.
Keeping your back and shoulders on the floor and arms at your sides, drive your hips toward the ceiling while engaging your glutes until your body forms a straight line. Hold for three seconds, then lower back to your starting position.
The starting position for this exercise requires standing in the center of the vibration plate. Slowly rise on the balls of your feet and maintain this elevated position for 5 seconds, then return to the starting position with your heels on the plate.
Remember to keep your back straight and abdomen tight; you'll begin feeling the tension in your calf muscles.
As the centerpiece of one’s physique, your core is a significant area that can benefit from a vibration plate workout.
Planks are the one exercise we hate to love, despite their benefits. A traditional plank on stable ground focuses on the lower back muscles, shoulder and joint muscles, and your lower body to maintain a strict, stiff pose.
To perform the plank on a vibrating platform, plant your hands directly under your shoulders as if you were able to start a push-up. Remember not to lock your knees. Dig your toes into the ground and squeeze your glutes to promote body stabilization.
Keep your neck and spine neutral; your head should align with your back. Hold the position for 15 to 20 seconds while contracting your core.
Athletes and fitness enthusiasts are always on the hunt for unique equipment, and if you read this far, you now know how to use vibration plates for an effective workout. For a more detailed look at our equipment, check out our website at Treadmill Planet. We have vibration plates that will look fantastic in your home gym or personal workout area.