It promises miracles in helping to improve physique and muscles. But is it so? Let’s find out together. A vibrating platform might seem like an exerciser suitable only for the gym, where people go more and more occasionally to do some physical exercise. In reality, more and more people buy it and place it at home in place of what was once the space dedicated to the treadmill. But why did this handover happen?
The reason is straightforward: the vibrating platform, in association with a balanced diet and targeted exercises, can make you lose weight without forcing you to run for hours on the spot staring at the same wall continuously.
However, it is essential to clarify that, like any other device that proposes to get rid of bacon, it does not have miraculous functions. Simply staying on the vibrating platform will not affect, therefore forget the dream of losing weight without even a drop of sweat.
According to a European Congress study on Obesity, the vibration plate has a fundamental role in weight loss and eliminates the pounds that accumulate on the abdominal area. To verify this claim, four groups of people suffering from Obesity were examined for one year, differentiating the treatments to understand which was the most effective.
The first group, for example, was given a low-calorie diet, the second group was associated with cycling or running in addition to the diet, the third group, in addition to the diet, used the vibrating platform, and finally, the fourth group had no indications, thus keeping their habits. The third group achieved the best results, with a weight loss of about 10% in one year.
How does it work
Depending on the model, the vibrating platform can have two different types of vibration; we can therefore find jolting platforms or tilting platforms. The former move the platter upwards, using a frequency from 30 to 35 Hz, while the tilting ones move from right to left with a frequency that oscillates between 0 and 25 Hz.
However, there is no shortage of more innovative models that combine these two movements to generate a more complex vibration of the plate by raising and lowering the plate selectively, for example, only on the right or only on the left.
Suppose you are undecided on the vibrating platform to buy. In that case, you could focus on the jolting one, the most widespread and above all, the one that, according to scientific studies, can guarantee benefits. On the other hand, the tilting platform should only be used by those who already have some experience and a physique capable of withstanding the type of movement that stresses the joints in a more invasive way.
How to use the vibration plate
If you have seen a vibrating platform in operation, you will know that you must not stand still on the plate during the vibration, but you must work on it with one or both legs, also resting your hands or arms when necessary to train the part. Upper body. All exercises such as lunges, abdominals, push-ups can all be performed using the platform, thus stimulating the movement of muscles that would hardly work during an ordinary gymnastic session.
The advantages of this device are not only the physical ones, and therefore immediately observable after periodic use, but also psychological; thanks to the vibration to which the body undergoes, a release of hormones such as serotonin and dopamine occurs, which provide a sensation of Welfare.
However, it is not a panacea for all ills, and there are contraindications and groups of users who would do better not to use the device. For example, if you are pregnant, you have problems with your joints, spine, or skeletal system in general, if you have heart disease or suffer from migraines. The vibrations in these cases would have a deleterious effect on the body before venturing into this training type. Consequently, if you have any questions about your physical health, you can check with your doctor.
Do-it-yourself solutions may not be a good idea either, especially if you’re new to the industry and don’t know anything about training and exercises. In this case, it would be good to opt for a personal trainer or do a trial period in the gym, followed by an expert, where you can learn for a few months everything there is to know about the conscious use of a sound vibration plate.
Which vibration plate to buy?
If you are determined to purchase the vibrating platform, you will first have to decide the type of vibration; then, you can dedicate yourself to selecting the model that best suits your needs. Although some can be bulky, there are compact vibration plates, without a fixed central axis and handlebar, equipped with rope handles. The models that we could define as “household” are also much lighter, rarely exceeding 10 kg in weight.
If you’re searching for a professional instrument, you’ll need to consider devices that can weigh more than 30 kilograms, as well as a particular position in your home for them. Remember that the maximum load is also essential; the cheaper platforms may not hold weights more significant than 90 kg, making them unsuitable for those with a few extra pounds.
Finally, the “power” element cannot be forgotten. A gym vibrating platform can reach 1,000 watts, while those for home use usually amount to 300. Therefore, a considerable difference could decree the choice of a more powerful device if you are passionate about fitness and want to buy what there is—best on the market.
Jolting or tilting movement. These are the two main types of platforms on sale on the market. Below you can find out which one best suits your needs.
The vibrating platform has carved out its own space in the world of fitness thanks to the beneficial effects of vibrations on the human body. Today, there are several on the market with different characteristics, weights, and shape. However, before buying one, it would be better to analyze the device carefully and understand whether or not it can do for you. There are categories of users who would do better to avoid them.
Vibrations and their effects on the body have been studied for decades, but to discover that they allow the regulation of mood by stimulating the release of hormones and allow the synthesis of new bone tissue were Russian scientists who applied the technology to help astronauts to do not lose muscle and bone mass when in orbit around the planet. If the tool has been used effectively even in space, even on earth, it is possible to enhance the physical exercise you do in the gym or even at home.
Of course, it must be emphasized that the vibrating platform is not initially conceived as a slimming tool. In reality, when it comes to calorie consumption, it is much lower than that of a simple aerobic activity such as running.
If you intend to buy a phantom slimming vibrating platform, you will get mild and unsatisfactory effects, especially if you think it is enough to get on the platform for ten minutes a day. Before understanding how and when to use it, let’s first see what types of products can be found on the market.
Which platform to choose from?
Vibrating platforms usually fall into two broad categories: those with a jolting movement and a tilting movement. A jolting platform has a platter that moves vertically with frequencies up to 60 Hz, while the tilting platform moves on the horizontal plane with frequencies ranging from 1 to 30 Hz.
Which of the two is better? In reality, there is no better or worse one, but indeed those with jerking movement are those recommended because they are the most studied and guarantee real benefits. The rocking movement subjects the knees and joints that rest on the plate to more significant stress and should therefore only be used by those who already have a toned body that can withstand these stresses.
If you are looking for a gym platform, you will have access to high-cost. Still, very efficient and professional tools, those who instead aim for a home platform, without arm support, and with small dimensions, will instead have to be content to choose it based on the power expressed, in watts which can range from a minimum of 200 up to about 1,000 watts. Do not forget always to check the maximum weight that the platform can withstand. A medium-high level device can hold up to 120 kg, allowing it to be used even by those with an imposing build.
Finally, as regards the shape of the platform, you can opt for the single one, very compact and equipped with an anti-slip surface and handles with removable wire to avoid the risk of falling while using it, the double platform, consisting of two surfaces in the center of which there are shock absorbers and finally those with handlebars.
The latter is the most used in the gym and professional areas; they have considerable weight. As positive components, they take a lot of room to be installed; but, to offset the negative ones, we often need a monitor on which we can screen various forms of heart rate and set training programs.
Who shouldn’t use the vibration plate?
This tool’s advantages are many, but the power of vibrations and their impact on different types of people should not be underestimated. Pregnant women, for example, should refrain from using a treadmill as excessive strain could cause pregnancy problems. This is not the first time a vibrating platform seems to be more harmful than beneficial. A person with migraine, epilepsy, chronic illness, bone, and knee pain, for example, may best continue to work out with him or her—staff coach.
Even if you are not affected by these problems, before purchasing a vibration plate or using it in the gym, a meeting with your trusted doctor is highly recommended to determine whether or not you can start a workout of this type.
How to use the platform
As for the actual use, as we have emphasized, it is not enough to get on the platform and wait for it to do all the work for you. If you take a standing position by climbing onto the plate with both feet, you can perform squats, which are essential for firming the buttocks and legs. Alternatively, you can lie on the floor and place both feet on the platform, starting a series of abdominals; in this way, you will train the trunk muscles, and at the same time, you will stress those of the legs.
On the other hand, by resting your arms on the platform, you can perform targeted training for the upper part of the trunk but make sure not to exert excessive pressure and that the wrists are not too bent. Although it is possible to sit on the platform, it is not recommended if you do not know which position to take. This is because the vibrations could damage the spine. Avoid this form of training if you are not already an authority on the subject or have a specialist teach you how to do it.
The abdomen is forbidden to lie on the vibrating platform with this part of the body as it is incredibly delicate. To obtain satisfactory results, 15 minutes a day of exercises carried out on the vibrating platform are enough (here are the best models), so try not to overdo it and do them consistently every day to get the body gradually accustomed to physical exercise of this type.