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How to Use a Vibration Plate to Lose Weight?

30th September 2021
overweight

It seems that nowadays the weight loss subject has become increasingly popular. It takes up more space in magazines, appears more often on TV, and participates more frequently in everyday conversations. The internet overflows with weight loss tips, advice, and miraculous diets. New weight-loss gurus appear every day with better promises and “proven” results. But what is the reason for all this?

The reason for the ever-growing popularity of the weight loss topic is the fact that most of us need to lose weight. Today, more than half of the human population is either overweight or obese. For the past couple of decades, our BMI has been rising steadily and it seems that there is no intention of going back.

The good news is that scientists work hard on finding new and better ways for losing weight, which brings a bit of hope in an otherwise hopeless situation. One of the latest additions in that matter is the vibration plate exercises for belly fat reduction. Better known as Whole-body vibration (WBV), the therapy is showing some pretty positive results.

Do vibration plates help lose belly fat?

weighing inVibration plates, also known as body vibration machines or body vibration platforms, have been around for quite some time. It is since the beginning of the new millennium however when scientists and weight-loss experts have realized the true potential of the equipment in fighting belly fat and excess weight. For the past 10 – 20 years, these fitness machines have become the essence of many vibration plate weight loss stories with a happy ending and numerous scientific studies with a positive outcome.

Not only do vibrating platforms aid belly fat reduction, but it has also been established that they achieve that by several different mechanisms. So far the vibration plate weight loss results have been quite promising and it seems that scientists and health experts might be on the right path. But how exactly do vibration machines tackle overweight and obesity? Let’s see!

  • The high-frequency vibrations produced by the plates pass through the entire body thus speeding up metabolism and increasing the fat burning rate of the cells, including those in the abdominal area;
  • The regular use of the vibration plate (15 – 20 minutes a day, 3 – 4 days a week) increases muscle tissue anabolism which contributes towards a stronger torso and a smaller belly fat percentage;
  • WBV improves blood circulation and oxygen supply to adipocytes (fat cells) including those in the visceral area (the belly), which makes them more accessible for energy utilization;

How do you lose weight with a vibration plate?

Hypervibe - PushUpSo far, vibration plates have been proven to benefit health in many different ways. Only 15 – 20 minutes a day, several days a week are enough to increase the strength of your bones, to aid lymphatic drainage, improve blood circulation, and stimulate muscle fiber contraction. But one of the most prominent benefits of the whole body vibrating machine is the promotion of weight loss.

What is even more – it has been established that the vibration plate takes first place among the best fitness machines for weight loss and belly fat reduction. A fact that has been further proven by the numerous vibration plate results “before and after”. One of the biggest advantages of the equipment that has secured its gold medal in that discipline is the ability to target and train specific body areas, depending on the desired outcomes and fitness goals.

Indeed, the vibration machine offers full flexibility to its users. For instance:

  • If you want to lose overall body weight you can stand on the plate with your whole body and let the high-frequency oscillations do their job;
  • Should you prefer to reduce the fat tissue in a specific area, such as your belly, you can lay down on your abdomen and adjust the frequency accordingly;
  • Furthermore, if you prefer to speed up the weight loss process, you can perform various fitness activities while on the plate, such as squats, planks, lunges, push-ups or sit-ups;

Do vibration plates work if you just stand on them?

How to Use a Vibration Plate to Lose Weight? 3One of the most common questions regarding the vibration plates is whether one can benefit simply by standing on them. According to many scientific studies, such as this one, the answer is “Yes!”. You can rip off all the benefits from the body vibration machine even if you just stand on it and let the high-frequency vibrations work out your body. Depending on your fitness goals, you might want to speed up the process by including additional exercises, such as squats, lunges, and push-ups but this is not obligatory. In fact, many rehabilitation centers use vibrating plates for physically recovering patients who experience movement difficulties.

For instance, this study has found that the low-amplitude-high-frequency vibrations that are produced by the vibration platform increase bone mineral density, promote muscle tone, and aid overall body fat reduction even when the participants have been standing on the plate without any additional movements. When used for strengthening bones and joints, the scientist who conducted the study established the best acceleration frequencies, depending on the targeted skeletal part. These are as follows:

  • The ankle – up to 40Hz
  • The knee – up to 25Hz
  • The hip – up to 20Hz
  • The spine – up to 10Hz

Does vibration work for weight loss?

Hypervibe - SquatVibration machines offer a great way of reducing excess weight and body fat percentage. What is even more, you can achieve that without the extra pressure that is usually put on joints during other weight loss activities, such as running or cycling. Compared to some of the most popular weight reduction exercises, the vibration machine’s weight loss side effects are minimal to none. But what is the best speed on the vibration plate for weight loss? And how exactly does the equipment aid the process?

The body vibrating platform produces high-frequency oscillations that run through your body and accelerate muscle fiber contraction. Normally the machine promotes your muscles to contract at a rate of up to 50 times a second, which is 20 times faster than a conventional exercise during which muscles contract at a rate of only 2 – 3 times a second. This, in its turn, leads to a faster metabolism, bigger energy expenditure, improved blood flow, and raised oxygen uptake.

Furthermore, with the increase of oxygen in your body fat cells become an easier source of energy which leads to a reduction in body fat percentage. All you need to invest 15 – 20 minutes of your precious time a day, 3 – 4 days a week. And have we mentioned that you can use the platform from the convenience of your home or office?

As to the best speed for weight loss, scientists have agreed that the human body burns fat most efficiently at 65% of the maximum pulse rate. That means you should try several different frequency levels until you find the one that suits your body best. According to this systematic review, the majority of adults achieve this rate at about 30 – 40 Hz. As you progress, you might need to readjust the frequency. For best weight loss results, try not to exceed 70 – 80% of your maximum pulse rate.

Conclusion

Overweight and obesity are among the most serious health concerns of the 21st century. The ever-increasing pace of life, lack of physical activity, and poor eating habits are just some of the factors that have contributed to the obesogenic environment we are living in. Luckily not everything is lost yet, and thanks to the hard work of scientists and technological development, we still stand a chance.

One of the latest additions in the obesity-fighting arsenal is the vibration plate, which up until now has been showing pretty positive results. A fact that is further proven by the thousands of vibration plate reviews “before and after”. For the past decade or so, fitness equipment has helped many people get rid of their excess weight, which speaks for a promising and bright future.

References (in order of appearance)

Omidvar, M., Alavinia, S. M., & Craven, B. C. (2019). The effects of whole-body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses. Journal of musculoskeletal & neuronal interactions, 19(4), 455-64.

Kiiski, J., Heinonen, A., Järvinen, T., Kannus, P., and Sievänen, H. (2009). Transmission of Vertical Whole Body Vibration to the Human Body. The Journal of Bone and Mineral Research, 23(8), pp. 1318-25.

Zago, M., Capodaglio, P., Ferrario, C., Tarabini, M., & Galli, M. (2018). Whole-body vibration training in obese subjects: A systematic review. PloS one, 13(9).

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