Vibration plates are a great addition to any home fitness routine even if you don’t have any other equipment. You can get an effective full-body workout in just 15 minutes with a vibration plate. You just need to understand how it works, what the benefits are, and why you need it. Lucky for you, this blog will address all of those things and more!
- What is a vibration plate
- How does a vibration plate work
- What are the benefits of a vibration plate
- Workouts for vibration plates
What is a vibration plate?
A Vibration plate is a piece of equipment that sends vibrations throughout your entire body. These vibrations are what stimulates the muscles, accelerate recovery, and also do so many amazing things to your body that we will go into more detail about in this blog.
You can stand on it or exercise on it and it will amplify whatever workout you are doing by 3x.
Vibration plates are great for optimal at-home workouts, if you need something to help with injury recovery or if you have low bone density or osteoporosis.
Another reason I love the idea of vibration plates is it gives individuals with health restrictions such as arthritis, Parkinson’s, low energy, or back pain, or even mobility issues a low-impact and easy way to reap the benefits of a full-body workout. Even though you may not be able to work out in a traditional exercise setting, with a vibration plate, you have options in the comfort of your home!
You can find many vibration plates on the market starting at $150 and going well over $2000. I don’t want to keep you from spending your money if you’re a “go big or go home” type of person but I’m going, to be honest with you, I personally don’t think you need a vibration plate over $500 and that’s even a stretch. The expensive vibration plates so come with extra features but they are so “extra” that you won’t ever use them. Trust me, you will use the basic settings because that’s honestly all you need. Like anything else, the simpler it is to use, the more you will use it.
That’s why I personally love LifePro products and I’m not even an affiliate of their products. I’m just a user. LifePro has a variety of vibration plates that vary in size and price so you can find exactly what you are looking for.
How does a vibration plate work?
People use vibrations plates for many different reasons but they all work the same.
With vibration therapy, you stand (or sit) on the vibration plate as its vibrating. This allows it to transmits energy into your body, forcing your muscles to contract and relax 30 times each second. As your body works hard to regain stability, muscles become engaged in each movement that intensifies that particular workout. You will literally feel as if you are exerting yourself as you use it.
You can do anything on a vibration plate that you can typically do with floor exercises. One example is strength training/weights would be deadlifts. The first part of the video below shows me doing basic floor deadlifts then I step up on the vibration plate. Nothing changes with my technique but by doing this, it’s requiring so much more energy, and it’s amplifying my workout by 3x since the vibrations are contracting my muscles at such a rapid speed. As a bonus, not only are my gluteus maximus muscles getting stronger but I can also feel my core, legs, and arms engaging as well.
Benefits of vibration plates
It is suggested that 15 minutes on the vibration plate three times a week consistently is all it takes for you to see the benefits of these intense vibrations to start showing.
Vibration plates if done consistently, may give benefits such as
- Weight loss
- Helps you burn fat
- Improve flexibility
- Enhance blood flow
- Reduce muscle soreness after exercise
- Build strength
- Decrease the stress hormone cortisol
- Recovery from a workout
- Injury recovery
- Simple stretches
- Reduce back pain
- Improve strength and balance in older adults
- Reduce bone loss
- Prevents bone loss
- Muscle toning
- Increased metabolic rate
- Decreases cellulite
- Pain Management
Weight loss: Now, vibration plates cant do all of the work for you. You still have to challenge yourself to stay committed and eat a healthy diet but studies have found people who did a combination of the things I just listed along with the use of a vibration machine a few times a week had an easier time losing weight and keeping it off.
Pain Reduction/Management and Injury Recovery: One of the main uses of a vibration plate is pain reduction/management and injury recovery. There have been numerous studies reported where people experience substantial relief after standing on a vibration plate for a full session.
Another study showed reduced pain and improvement in individuals suffering from fibromyalgia. This kind of improvement can be life-changing for people with such a painful and debilitating condition and all it could possibly take is a simple vibration plate.
Increased Bone Density: As we age, a major problem we face is bone loss and loss of balance which can lead to osteoporosis, frequent falls, and easily broken bones. Women especially are at greater risk than men. All of these risks can be decreased if we can increase bone density. Vibration plates are excellent at doing just that.
When it comes to increasing bone density in people with osteoporosis or low bone density, it is known that weight-bearing exercise has a positive influence on bone growth. This is because of stresses and strains that muscles and surrounding ligaments place bones. Vibration therapy simulates these forces and increases muscle strength which benefits the bone.
Not only do these individuals see an increase in bone density but in a study published in 2015 by WHO “Whole-body vibration exercise in postmenopausal osteoporosis” they also had better balance and flexibility as well.
Increased Metabolic Rate: As your muscle mass improves and your fat decreases, your resting metabolic rate will increases.
Lowers Stress Level: Speaking of metabolism, when your metabolism is happy, your hormones are happy and by hormones I mean cortisol. Cortisol is the stress hormone that can make you feel different emotions. Having cortisol levels that are too high can cause you to have difficulty sleeping which can lead to other health issues. Vibration plates can help relax you which lowers your cortisol level and activates the hormones that produce happiness and pleasure resulting in… less stress!
Balance, and flexibility: When you are on your vibration plate, it makes your core contract and uses your lower back muscles to stay upright. A stronger core equals better balance and flexibility so you can easily do daily tasks. Having a strong core will also help relieve any current back pain you have and could decrease the chances of developing back pain in the future.
Improves Blood Circulation: The use of vibration plates improves blood circulation by activating blood flow. Benefits of improved blood circulation include may reduce the risk of heart issues and diabetes since insulin is metabolized better. Vibration therapy encourages lymphatic flow and draining the problematic fluid allowing the blood to circulate and move about your limbs properly. Having poor circulation can lead to edema, cramping, having cold hands and feet along with other conditions.
Faster Recovery Time: Here are a few scenarios you might fit into when you think about recovering from something:
- Sore after a hardcore workout: Putting the affected body part or standing on the vibration plate for 15 minutes after a workout will accelerate blood flow and remove lactic acid from your system.
- Sore after being on your feet all day or working: Standing on the vibration plate will help reduce any aches or pains.
- Recovering from illness or bedridden: The vibrations will stimulate the muscles, encourage blood flow which will increase recovery time. Just make sure you get permission from your doctor first.
Where can I get a Lifepro Vibration Plate?
I personally like to go straight to Amazon. I can’t get enough of the fast and free shipping. With something like this, I want is ASAP so I can begin to use it right away.
This is the Lifepro Vibration Plate I have. It happens to be the top seller on Amazon. As of today, the day I am publishing this blog, it is $69 off PLUS there is an additional $10 off coupon you can instantly use in you click the box under the price. I paid more than that for mine… so not fair!
But look at what all you get to optimize your vibration plate workout.
Here are a couple of easy workouts you can do
I would love to hear from you! Do you have a vibration plate? If so, what are some of your favorite excercises to do on it?
Remember, along with using your vibration plate, you also have to continue to make healthy choices throughout your day. Optimized Life can help!
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