Can you lose weight and gain strength on the vibration board? We consulted fitness experts

Vibration boards are back. Similar to vibrational belt machines in the mid -twentieth century, it was said that vibration boards provide the body with different benefits and can be a tool Weight loss. But was the noise in reality supported by the opinions of science and the opinions of experts, or are they all are common to social media?

To find out if you should add a vibration board to the exercise routine, we asked for personal trainers and other fitness experts about actual benefits, risks and how to use the vibration board and more.

What is the vibration painting?

The entire body shaking panels are a form of form Exercise This shakes quickly when you stand on it. When you stand on the vibration plate, you are involved in the entire body vibration exercise, as your muscles are forced to contract and relax quickly.

“The purpose of vibration boards is to generate rapid vibrations that cause your body muscles to shrink and relax several times a second.” 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 stimulation of subconscious muscles every time the device moves, which means that your muscles are much more active than they were on a stable surface,” says Laura Wilson, a personal coach in your muscles. 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 down, from one side to my side to the back. Consensus vibrations move between 25 to 50 times per second, which stimulates the corresponding muscles.

The benefits of the vibration board

Yes, there are health benefits to use vibration boards. According to VEREBES, some advantages may include “improving the muscle tone and strength, better rotation, high bone density, improving elasticity and balance, lymphatic drainage, the possibility of losing weight when it associated with a healthy diet and regular exercise.”

However, experts agree that vibration boards offer the greatest benefits when using them as part of the general health and wellness plan. In other words, you should not expect that Weight loss Or increase the strength of the muscles by just standing on the vibration plate – even if social media makes it look so. 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 work better when combined 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 Looking at whether the training in the entire body vibration could improve the strength of the muscles in the elderly, and concluded that “it may be an alternative exercise method to enhance the effect of strengthening exercise.”

Likewise, a 2007 study Investigating the effects of the entire body vibration training in men over the age of 60 and found that “he has the possibility of preventing or reflected age -related loss in structural muscles, which are referred to as sarcopini.”

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

The risk of vibration board

For most, vibration boards are generally safe. However, like any other type of exercise, they come with some potential risks, including “exacerbation of current conditions, temporary dizziness and detailed stress if it is incorrectly used,” according to Betts.

There are also certain groups of people who should avoid using vibration boards completely. “Vibration panels should not be used by anyone who suffers from heart disorders or blood circulation, such as deep blood clots (DVT) or heartbeat makers; pregnant women; people who have just undergone surgery; and people with osteoporosis,” says Ferips.

“People with pre -existing disorders, including foying tablets, joint problems, or acute inflammation, may suffer from exacerbation of symptoms when using vibration boards,” she adds. “The vibrations may be disturbing to people with internal ear problems or deformities.”

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

Even if you don’t have these conditions, it is still good to talk to your doctor before getting a vibration plate.

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 many times should you use the vibration board?

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

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

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. “With your body adaptation, you can increase to sessions of 15 to 20 minutes up to 3 to 4 times a week,” he says. “It does not exceed more than 30 minutes, because 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.”

Vibration plate exercises

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 do exercises while using the vibration plate, but experts say that moving your body – instead of standing – 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.

He says: “Combine both rituals – use fixed factors to build comfort and awareness, then go to get optimal 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 scroll on social media, you may get the idea that vibration boards are an easy and low -committed way to transform your body. Although it is correct that vibration boards provide some persuasive benefits, they are not a shortcut to fitness.

To get the best results from the vibration board training, experts also recommend following a healthy diet and participating in other forms of exercises. It is also good to talk to your doctor before starting to use the vibration plate – especially if you have blood clots, joint problems or other health conditions.