Do vibration boards really work? We asked the personal trainers about their opinion

Do you remember during the mid -twentieth century when the vibrations were all anger? It was promoted as a helpful weight loss tools that will bend. Quickly forward after several decades and now vibration panels are the new fitness direction. Some claim that it is an excellent alternative method that can provide many health benefits. Meanwhile, researchers Continue the study the Possible benefits From the practice of vibration.

With all the claims surrounding the vibration paintings, we began to speak with personal trainers and other fitness specialists to learn more about vibration boards and if the noise is real.

What is the vibration painting?

The vibration plate is an exercise machine Ships quickly when you stand on him. Using the vibration plate, you are involved in a full vibration exercise, as your muscles are forced to contract and relax quickly.

“The purpose of vibration boards is Fasting of quick vibrations That causes your Body muscles for contract and relaxation Several times a second, “he says Dr. Leah PhelpsA physiotherapist and assistant professor at the Faculty of Health Sciences at the University of Toro. “With much more frequency, this is similar to automatic contractions that occur during exercise.”

“This stimulates the activation of the subconscious muscles every time the device moves, meaning Your muscles are much more active Laura Wilson, a personal trainer on a stable surface, says. Hunters at the time of life And the director of training and curricula in Power panelThe company that produces vibrating exercise.

There are several ways to use the vibration board, the most common that stands on a rectangular platform. However, you can also perform squatting or payments on it.

Wilson says that vibration boards can move in multiple directions: Up and downand side by side and From front to back. Consensus vibrations move between 25 to 50 times per second, which stimulates the corresponding muscles.

Are there actual benefits of using vibration boards?

Yesand There are health benefits To use vibration panels. According to VEREBES, some advantages may include “”Improving muscle tone and powerand Better tradingand High bone densityand Improving flexibility and balanceand Lymph drainage and The possibility of losing weight When it is associated with a healthy diet and regular exercise. “

However, experts agree that vibration boards offer the largest number of benefits When using it as part of the general health and wellness plan. In other words, You should not expect that Weight loss Or increase muscle strength Only by standing on the vibration board Even if social media makes it look like that. Instead, experts suggest completing the vibration exercise with other health habits, including a balanced and aerobic diet and Power Training.

“Vibration panels are not a magic or alternative bullet for traditional exercise,” Michael Bates, a coach and personal director in Trainfitness. “The benefits are modest and action Better when you are associated with other forms of training“

However, research indicates that the use of vibration boards can have positive effects on your health. For example, one 2021 studies Look at whether the training is completely vibrating The strength of the muscles in the elderly can improveHe concluded that “it may be an alternative exercise method to enhance the effect of enhancing exercise.”

Likewise, a 2007 study Investigating the effects of the entire body vibration in men over the age of 60 and found that he has “the possibility of preventing or Reverse age Loss in Structural muscle massIt is referred to as sarcopinia. “

Other research indicates that vibration -based exercise may help Improving bone mass densityand Reducing inflammationand Reducing chronic low back pain And more.

Are there any risk of vibration painting?

For most, vibration boards In general. However, like any other type of exercise, it comes with a A few potential risksIt includes “The exacerbation of the current circumstancesand Temporary dizziness and Joint stress If it is used incorrectly, “according to Betts.

There are also certain groups of people who should avoid using vibration boards completely. Vibration paintings No person who suffers from heart disorders or blood circulation should be usedLike deep intravenous clots (DVT) or heart attack devices; Pregnant women people who have undergone surgery just; “And people with severe osteoporosis,” says Ferips.

“People are with them The previous disorders“Including discs, joint problems or acute inflammation, you may suffer from exacerbation of symptoms when using vibration boards,” she added. Internal ear problems or balance deformities“

VEREBES notes that “excessive use or high density vibrations It may strive for ligaments, muscles or joints“

Even if you do not have these conditions, it is still good to be a good idea Talk to your doctorP before getting the vibration board.

It should also be noted that a 2015 study Discover a link between regular vibration of the entire body and the risk of lower back pain and sciatica. However, participants in this study are regularly vibrated as part of their functions, and therefore the results may not apply to the users of vibration panels.

How long do you often use the vibration board?

If you are new to the entire body vibration training, it is important Start slowly.

“To allow the body to adapt to vibrations, beginners should Start with 5 to 10 minutes with low density“Moderation is the key, because excessive use may lead to fatigue or injury,” says Ferips.

Beginners, it is better to limit yourself to two sessions to three sessions per week. Over time, you can work for longer and more frequent sessions. As your body adapts, you can An increase to 15 to 20 minutes sessions up to 3 to 4 times a week“He says”.Not exceeding 30 minutesBecause this can cause fatigue and joint stress. “

For proper recovery, Betts also recommend leaving at least 24 hours between vibration board sessions. “Listen to your body and adapt accordingly,” recommends. “The quality of the movement is more important than the time.”

Exercises you can do on the vibration board

To use the vibration plate, you can simply stand in place with a slightly curved knees. You can also engage in other exercises-such as squatting or payments-while using the device.

“Merging exercises such as squatting, taste, panels, payments and basic exercises enhance the results by involving more muscle groups and increasing calorie burning,” says VEREBES.

If you are at the challenge level, here are three gaming panels exercises to try it, as recommended by Wilson:

Payment operations

“Payment operations work on your chest and shoulder-and do it on the vibration board that activates many muscle fibers per second than if you were going to do it on Earth,” says Wilson.

To perform the payment on the vibration board, follow these steps:

1. Get a high plate by placing your hand on the platform and extending your legs behind you for a long time.
2. Slowly decreased. Your chest should approach the platform.
3. Performing three groups of 10 actors, and it took 30 seconds of rest between each group.

The high -plate that carries

Wilson says: You can also use the vibration panel to perform a high -plate, which is “great for your basic strength and the upper body.” Here is how:

1. Get a high plate by placing your hand on the platform and extending your legs behind you for a long time.
2. Hold for 30 seconds. Performing three groups, and it took 15 seconds of rest between each group.

Trembling of declines

“This exercise works on the back of the arm as well as the shoulder,” says Wilson. “You will face more muscle activation when doing this on the vibration plate.” Here is how:

1. Sitting on the edge of the platform.
2. Put your hand on the platform (outside the hips). Keep your feet flat on the floor with a 90 -degree knee.
3. Stand forward until you hover in front of the platform, only supported by your arms and legs.
4. Reducing the hips towards the ground by bending over the elbows, and stopping when the elbows reaches 90 degrees or when you cannot lower the hips.
5. Pay the comfort of your hand and return to the starting position.
6. Performing three groups of 10 actors, and it took 30 seconds of rest between each group.

Do vibration boards work if you only stand on it?

You do not need to perform exercises While using the vibration board, But experts say move your body Instead of standing- it will help you get more device.

“Move actively while using the plate increases its benefits, although standing on it simply can support blood circulation and balance,” says VEREBES.

Betts agrees to this, adding: “Standing on the vibration plate provides some stimulation through muscle cramps, but adding movement increases the benefits. Fixed situations can help trading and activating muscles, but dynamic exercises will give you strength gains and improve balance and comprehensive training effects.”

If you have not used a vibration board before, you can start standing in place or squatting while you are on the device. The more comfortable, you can combine different exercises and situations. Or you can rotate between silent standing and exercise, as Betts suggest.

“Combining both the two rituals – Using a fixed contract To build comfort and awareness, Then go to get the best results“He says.” Figure and progress are two keys regardless of whether you are moving or occupying situations. “

The bottom line

You only need to pass through social media, as you may get the idea that vibration boards are an easy and low -committed way to transform your body. While it is correct that vibration boards provide some convincing benefits, It is not a fitness abbreviation.

To get the best results from the vibration board training, experts also recommend A healthy diet And participate in others Exercise forms. It is also a good idea Talk to your doctor Before you start using the vibration plate – especially if you suffer from blood clots, joint problems or other health conditions.