Whole-body vibration training is an activity that requires the use of a vibration board. The plates on this machine vibrate at a rapid frequency to activate lymphatic, circulatory, and nervous systems at the same time.
Surprisingly, these machines aren’t a recent addition to the fitness market; vibration plates have existed for some time. Vibration plate machines made their big debut in the early 1990s and are helpful tools that can support weight loss and stability.
While these devices are considered safe for the majority of the population to use, there are a few key elements to remember while using vibration plates. Here are the dos and don’ts of using vibration plates to help support your fitness journey.
Do Keep Vibration Training Sessions Short
Whole-body vibration training differs from occupational vibration alternatives because the sessions are shorter. With WBV, most sessions last 10 to 15 minutes. If you exercise for more than 15 minutes, it’s best to take a break.
Given the short duration of the workouts, they are more intense; most users would benefit from a frequency of 20 to 25 Hz. As the frequency moves throughout your body, it prompts your muscles to rapidly contract.
Don’t Push Yourself On Your First Session
While higher frequencies will give you a more intense workout, it’s best to avoid exercising at a high intensity during your first session. If you’re new to this training, consider increasing frequencies over time to avoid injuries.
Start at a lower frequency of 6 to 10 Hz, and practice at this intensity until your body gets used to the movement. If you become tired, adjust the amplitude and frequency to help stay safe during your session.
Do Review the Contraindications Before Training
As you would with other fitness machines, remember to review all precautions and contraindications before using vibration plates.
These tools may not be safe for some users, like those with recent fractures, acute inflammatory conditions, metallic implants, or specific medical conditions. If you’re unsure about whether you can use a vibration board, consult with your physician.
Don’t Forget To Add an Exercise Mat To Avoid Slipping
Individuals working on their balance and stability may find it challenging to exercise on a vibration board at high intensities, leaving them vulnerable to slips and injuries. In addition to keeping your hands on the safety handles, place an exercise mat on top of the surface to prevent slipping.
It’s best to avoid performing upper body exercises while on the board as having your head too close to the platform can cause dizziness.
An exercise vibration board is a valuable, convenient tool that can benefit your current routine. Remembering the dos and don’ts while using vibration plates can keep you safe and propel you toward success in your fitness journey.