A vibration plate is a type of fitness training equipment that can help you lose weight and stay in shape. Vibration plates also work by stimulating muscle tissue and improving lymphatic drainage. They bring down blood pressure while simultaneously increasing blood circulation and oxygenation. All in all, it is a great piece of equipment to have at your home, office, or gym. Read on to learn more about the vibration plate exercise machine workouts.
Benefits of Vibration Plate Exercise Machine
Training using a vibration plate exercise machine consists of holding a series of standing positions while the plate is vibrating. The plate's vibrations generate a significant increase in the amount of muscular contraction. They also force your muscles to contract regularly and alternately, which helps improve your muscle strength, balance, coordination, and overall health.
It is used in yoga and pilates classes to provide vibration stimulation. Here are some of the top benefits of incorporating a vibration plate into your exercise regime.
Helps to Build Bone & Muscle Strength
Muscles contract one or two times per second when doing routine forms of physical activity. A typical vibration plate stimulates muscles to contract 30 to 50 times per second while you are doing out on it. Compared to conventional forms of exercise, vibration plate training works up more muscle fibers, allowing you to strengthen your muscles and add more muscular tissue to your physique.
This results in a rise in muscle density as well as a significant gain in strength. You'll notice an improvement in your balance, coordination, and posture, as well as an increase in bone density.
Stimulate the Production of Beneficial Hormones
The use of a vibration plate will encourage your body to produce higher quantities of human growth hormone, which will aid in the repair and regeneration of injured muscles, bones, and other bodily tissues.
In addition, your body will create more serotonin, the hormone responsible for emotions of happiness and well-being, and less cortisol, the hormone responsible for feelings of stress and worry.
Boosts Immune Function
High degrees of muscle contractions experienced during vibration plate training will activate your lymph glands, resulting in improved lymph flow throughout the body and a stronger immune system. Vibration plate training is an excellent way to improve your overall health and fitness.
The stimulation of your muscles will also result in an increase in your blood circulation. You will experience a decrease in blood pressure, as well as an increase in oxygen delivery to the cells of your body. You'll have greater energy as a result of this.
Increases Metabolic Rate
Vibration plate training raises your metabolism in the same way that any other sort of exercise does. You'll have more energy as your muscles become stronger since they'll be able to consume fuel more efficiently as your blood circulation increases.
These factors stimulate your body to burn fat and calories from food more quickly, resulting in higher metabolism and weight loss. Even while you're not exercising, your metabolism will rise, allowing you to burn more calories and lose weight.
Reduces Cellulite
As lymphatic fluid is forced through the body more quickly, it aids in the elimination of toxins and cellulite from the body. It is best to incorporate some form of cardio or high-intensity interval training into your routine in order to notice better benefits.
Helps Strengthen Joints & Alleviate Pain
The motions of the vibration plate help to build the muscles in your hip flexors and core and stabilize and strengthen your entire body, including your spine. The vibrations strengthen the muscles that stabilize your joints, allowing you to move more freely and with more ease.
Blood circulation to all of your joints is increased as a result of vibration plate exercise, which helps eliminate toxins from your system and lessen joint and spinal discomfort.
Adds Variety to Your Fitness Program
Vibration plates are extremely beneficial during warm-ups, cool-downs, and high-intensity interval training (HIIT). It aids in increasing the intensity of regular activities, which results in your workout being shorter. Plus, you can gain more advantages in the same amount of time spent exercising.
Is Vibration Plate Workout Safe?
Vibration plates are safe to use at any age, whether you are in your twenties or your seventies. However, individuals with specific conditions such as a history of seizures, implants such as pacemakers, thrombosis, or pregnant women, should exercise caution. If you have any of these conditions, it is advisable to consult with your doctor before starting a vibration plate routine.
Best Exercises to Do with a Vibration Plate
If you are new to using whole-body vibration plates, you should familiarize yourself with basic vibration plate workouts. When you purchase a vibration plate, you may receive some guidance on vibration plate exercises.
Nevertheless, a lengthy list of vibration platform activities may leave you feeling lost and confused, especially if you are unfamiliar with the vibration plate. Therefore, we have compiled a list of easy exercises to perform on a vibration plate and achieve your fitness goals quickly.
Squats
Muscles to exercise: legs
How to perform squats: Squat on the vibration plate with your feet shoulder-width apart, toes forward, knees slightly bent, and arms parallel to the ground. Maintain your upper body position while lowering your hips, as if seated in an imaginary chair. It is critical to keep your back straight throughout the activity. Maintain the frequency between 23-28 Hz for 30 seconds
Shoulder Extension
Muscles to exercise: arms, shoulders, and back
Required equipment: Vibration plate and hand strap. The majority of vibration plates have a hand strap. However, you can purchase it separately as well.
How to perform shoulder extension: Stand on the platform, spacing your feet evenly apart. Draw the straps back until your lower hips create a straight angle with the upper arms of your elbows. Hold for 30 seconds and then change the vibration plate's frequency to 22-28 Hz. Hold for 30 seconds before releasing the position.
Plank
Muscles to exercise: arms, back, core, and legs.
Required equipment: A vibration platform and a yoga mat.
How to perform plank: Place the yoga mat beneath the vibration plate. Then place your forearms on the vibration plate's plank. Push your lower body away from the platform, keeping your back straight and your knees on the floor. Alternatively, raise your torso off the platform, keeping your knees off the floor and touching the floor solely with your toes. Maintain this movement for 30 seconds at a frequency of 14-24 Hz.
Hold Ups
Muscles to exercise: back, chest, shoulders, and lower body.
How to perform hold-ups: The equipment and posture are identical to the last one, except that you should place your head on the platform rather than your forearms. While keeping your elbows bent, gently elevate your upper body. Depending on your fitness level, you can either place your knees and calves on the floor or simply touch the floor with your toes. Naturally, the latter is better at consuming your calories. Hold for 15 seconds; the frequency ranges between 22 and 28 Hz.
Leg Crunches
Muscles to exercise: abdomen, legs
How to perform leg crunches: Sit at the vibration plate's center. Raise your legs to a 60-degree angle with your hands behind you. Maintain a bent position for your elbows. Allows you to lean back slightly but also allows you to sit comfortably on the vibration plate, which adds some balance. Additionally, keep your back straight. Maintain for 15 seconds at a frequency of 14-20 Hz.
Looking for the Best Vibration Plate Exercise Machine?
The Waver by FlexiSpot might be the ideal choice for you. It generates a full-body vibration that stimulates the musculature, resulting in enhanced muscular contraction and activation throughout your workout. It also boosts your metabolism and circulation to burn excess fat, build bone density, and alleviate joint tension.
With a variety of pace settings ranging from 1 to 99, you may tailor your exercises to your athletic needs regardless of your ability level. It comes with yoga straps, allowing you to create the ideal at-home gym cardio bundle for toning and strengthening your upper and lower bodies.
Rubber-wrapped feet protect your floor and enhance stability while operating, and the hidden handle makes it simple to transport the vibration plate. The maximum user weight is 330 pounds. Additionally, its compact size makes it simple to stow when not in use.
It also features a simple-to-use display screen and remote control that can help take your exercise regime to the next level. You can easily change the program or speed with a single touch of a button. Visit FlexiSpot today to learn more about The Waver and check out other ergonomics and wellness products.
