Vibration platform: benefits and harms: how to choose

A vibration platform is a device that generates vibrations. Thanks to vibrations, nervous and muscle stimulation of the body occurs.

Vibration simulators are used in medicine. Recently they have become popular in sports. Vibration fitness devices allow you to perform workouts that involve applying vibrations to specific parts of the body. This is a great way to stimulate your muscles in a similar way to strength training.

What is this device

The vibration platform consists of a special platform and a monitor on which the training time, vibration frequency (i.e. platform speed) or the corresponding training protocol are set.

Vibration platforms are often called vibrating mats or vibration machines.

This is a relatively small device (compared to treadmills and bicycles) that will allow you to diversify your home workouts.

The equipment can be used by both beginners and experienced athletes.

During exercise, the body experiences vibrations produced by the device. Depending on the model, the platform can perform oscillatory (up and down), horizontal (transverse) or three-dimensional movements that combine the previous two.

Selection rules

So, a vibration platform for home use: what parameters should you use to choose it?

Experts recommend paying attention to the following:

the material from which the platform is made;
what is the vibration frequency and how many programs and their levels are included;
what modes are provided;
Are useful gadgets included?

What is it for?

Although vibration platforms may be considered new to the fitness market, vibration training has been around for a long time. The first mention concerns exercises that Soviet cosmonauts performed to prevent muscle atrophy after being in weightlessness.

Vibration training is also used in physiotherapy as an additional way to stimulate muscle function, and in professional sports to optimize the results of other training.

The vibrations created by vibration are transmitted to the trainee’s body, in particular to the muscular system. Muscle fibers stimulated by vibrations begin to contract and relax in the same way as during standard training.

The main advantage of exercises using vibration is the stimulation of the simultaneous work of a large number of muscles. This makes the exercises much more effective than traditional strength training.

Depending on the type of vibration simulator, it is possible to select a program both according to individual parameters and for:

Fat burning - oscillation frequency is maintained at 65% of the maximum oscillation frequency;
Strengthening muscles;
Aerobic exercise;
Massage.

Let's look at the positive aspects of the vibration platform

One of the main goals that users want to achieve with the help of a vibration platform is active weight loss. But can this simulator replace a full-fledged workout in the gym and achieve effective results in losing weight?

To be honest, things are not quite as expected. Firstly, there is no such device that will remove all fat accumulation in just 10 minutes of use a day. To effectively lose weight, you need to do various exercises and stick to a diet. The vibration platform must be considered from a broader perspective. It really helps to reduce the size of the waist and hips, tighten the skin and improve its condition (due to the flow of oxygen and collagen production).

Vibration platforms are one of the best machines for cardio training. They have minimal impact on the heart and blood vessels, so they are ideal for people for whom running and the gym are contraindicated.

Such devices significantly accelerate skin regeneration and affect the effective development of muscle tissue during exercise. Most models are equipped with a massager function, which helps relieve stress after a hard day and simply improve your mood.

What is the benefit

Vibration platforms are used for both fitness and rehabilitation.

In the field of fitness, exercises on vibration platforms:

Improves mental well-being. After training, the trainee feels a charge of positive energy and a readiness to act;
Improves muscle condition. The workout involves all parts of the body, sculpting the muscles and making them stronger and more resilient; platform exercises engage about 97 percent of muscle fibers;
Increase muscle stretch;
Increases the flexibility of joints, ligaments and tendons, allowing you to better cope with various loads associated with daily activities; do not put stress on the joints, which is important for people prone to injury;
Strengthen bones;
Improve blood circulation and blood supply to muscles and other structures of the musculoskeletal system;
Promotes muscle relaxation;
Improve skin condition; becomes more toned and elastic, less susceptible to irritation, cellulite disappears;
They burn fat, so they are an ally of people who want to lose excess weight;
Regulate metabolism;
Supports the functioning of the endocrine system.

Used in the field of rehabilitation bring the following results:

Support body regeneration;
Reduce pain - this is the effect of improving blood circulation and stimulating the nervous system;
Cleanse the body of toxins;
Help regulate hormonal balance;
Osteoporosis prevention element;
Improves coordination of movements.

In addition, training time is reduced. 15 minutes of exercise is enough to strengthen the main parts of the body.

As a conclusion

There is a misconception that it is enough to buy the best vibration platform and stand on it for a few minutes a day to lose weight and shape your figure, but this is not so. Without your work, nothing will change. The final result depends on the desire, on the goal set and the efforts you make to achieve it. Without all this, you will not get a body shaping product, but an expensive massager.

As for the essence of the question, we can answer this way: it would be better to have a vibration platform that will not stand idle, gather dust and be used as a clothes hanger.

How to train properly

Thanks to the device described here you can:

Get a massage;
Use for weight loss;
Perform stretching exercises;
Tone muscle groups and body.

When getting ready for your first workout using a vibration platform, you first need to consult with a trainer. The trainer will help you adjust the settings according to your needs and abilities, present exercises for specific muscle parts and explain how to perform them correctly.

Each workout should begin with a short warm-up to prepare the body for physical exercise. Finish the workout by cooling the body and stretching.

The vibrating platform can also be used to relax muscles, as vibrations have a relaxing effect on muscle tissue.

Due to intense muscle work, training is recommended 2-3 times a week. It is enough to allocate 10 - 15 minutes for one lesson, but should not last more than 30 minutes.

The recommended duration of each exercise is usually 30 - 60 seconds.

Regularity is the key to success. In a short period of time, you can clearly notice an improvement in your condition and well-being.

Thus, a vibration platform is a solution for those who do not have the opportunity to find time for long training sessions during the day.

According to experts, a quarter of an hour on a vibration platform gives the same result as 1.5 hours of exercise in the gym.

Rules for practicing on a vibration platform

Compliance with simple rules will prevent the vibration platform from causing harm as such, and will also allow you to get the maximum benefit from using this simulator.

For those who want to achieve maximum effect using a “miraculous” sports unit and lose a record number of kilograms, I would like to say right away that this sports machine is most effective in combination with the set of physical exercises you perform.

We remind you: both the set of exercises that are most suitable for you and the very possibility of using this device must be agreed with your doctor!

Let's start with the intensity of the classes. A catastrophic mistake is made by those who rush to any purchased simulator, trying to initially set records. By spending three hours a day on a vibration platform, the benefits and harms of which we describe in this article, you will not only not improve your health, but will also worsen it.

Excessive, excessively prolonged vibration exposure can negatively affect the organs of vision, it will worsen the condition of the circulatory and nervous systems, cause sleep disturbances, and may lead to digestive disorders. Especially for those who set out to “outdo themselves” and lie on the vibration platform for three hours on their stomachs.

The harm of the vibrating platform described above can only be eliminated by a reasonable approach. Are there sports uniforms designed specifically for vibration platforms? No. A comfortable T-shirt, shorts and socks are enough. Why can't you exercise barefoot? To avoid the appearance of calluses, you should not stand on the vibration platform with bare feet. But sneakers with thin soles would be appropriate.

Do not stand on the device immediately. Even if you are far from in ideal shape, a few bends (forward and sideways), a couple of squats and push-ups will help prepare the body for training, warm it up, and help improve blood circulation.

Stand on the machine so that the amplitude of your body’s vibrations is as safe as possible. Stand on the platform so that your legs are half bent. For better balance, you can keep your arms extended in front or at your waist. Those who are not confident and want to experience vibrations without the risk of falling are recommended to place their feet on the platform one at a time (leaving the second one on the floor), maintaining intervals of up to 30 seconds. Legs are losing weight! This is wonderful.

To best work out your abdominal muscles, you should lie on the platform with your stomach. Do not be afraid! It's nice. Keep your arms in front of you, and your legs can either be bent at the knees or straightened forward. It all depends on the constitution of your body, in particular, on your height.

The vibration platform, the benefits and harms of which we are researching today, also involves lying on the device with your lower back. This is how the lumbar muscles are worked, removing fat deposits. You can sit on the device (working the buttocks) in the half-lotus position or with your feet resting your heels on the floor.

Have a nice feeling!

Contraindications and harm

Speaking about the benefits of classes on the platform, it should be noted that they are not suitable for everyone.

First of all, it is not recommended for persons under 16 years of age.

Secondly, there are certain contraindications that can be divided into two categories: relative and absolute.

Relative contraindications include:

Heart diseases;
Epilepsy;
Neoplastic diseases up to 5 years after recovery;
Parkinson's disease.

People suffering from these diseases are allowed to exercise only after consulting a doctor and under the supervision of a medical professional.

As for the second contraindications, this group includes:

Pregnant women;
Women in the postpartum period and breastfeeding;
Hernia;
Stones in the kidneys;
Cholelithiasis;
Postoperative period;
Inflammatory and infectious diseases;
Thrombophlebitis;
Musculoskeletal diseases;
Arrhythmia;
Heart diseases;
Cancer;
Imbalance of coordination;
Diabetes;
Migraine.

Also, people who have:

Endoprosthesis;
Spinal implants;
Pacemaker;
Other metal implants.

Vibration platform trainer: contraindications for use

When using a vibration platform simulator, it is necessary to take into account that there are a number of contraindications for use:

During pregnancy, as well as lactation.
Overweight with obesity of 2 - 3 degrees (you can calculate these values by knowing your weight, height and age).
If you have diabetes, consult your doctor.
For injuries and fractures, dislocations and sprains, as well as for inflammatory processes in tissues and internal organs.
Thrombosis. Diseases of the heart and cardiovascular system, as well as cancer.
Not recommended for women and girls during menstruation.
If you have an acute respiratory infection or acute respiratory viral infection, or at elevated temperatures, it is also not recommended to exercise.

How to choose

Vibration platforms are used both in fitness clubs and at home. Models intended for professional use are much more expensive, due to the requirements for the frequency and intensity of training.

Such devices are endowed with a large number of functions, are more durable and resistant to damage.

For home needs, you can purchase cheaper equipment. Prices for such platforms start from several thousand rubles. It all depends on the financial capabilities of the buyer and expectations regarding training.

Of course, a cost-effective solution is to purchase equipment from a well-known brand. Models without a name or with a low price should be avoided.

Platforms designed for home use take up much less space than, for example, treadmills.

Which company's vibration platform is better to choose?

When choosing vibration platforms, experts give preference to either large Asian manufacturers or European products. Devices from China and Singapore have a more loyal pricing policy, and European products are characterized by maximum reliability and durability.

Here are the TOP 7 manufacturers of vibration platforms:

US Medica is an American company founded in 1987 by Wilson Foster and James Arlen. The company develops various products for beauty and health. A significant portion of the catalog is occupied by relaxation and training devices, including vibration platforms. Innovative technologies and design solutions are used to create them, and they also have a full range of modern functions - muscle relaxation, joint work, etc.
Kampfer is a German company that has existed since 2009 and is engaged in the wholesale sales of sports and massage equipment. The company produces many types of simulators, from which you can choose both inexpensive vibration platforms and premium products. Its products are reliable and have a warranty of at least 1 year.
Clear FIT is a French manufacturer with headquarters in Marseille. The founder of the company is Jacques Potier, a fitness trainer with many years of experience. The company's goal is to produce “smart” equipment, which was lacking on the market. This brand produces treadmills and vibration platforms, the advantages of which are high quality, ergonomic shape and reasonable price.
Gess is a company from China that is focused on developing vibration platforms for the rehabilitation, development of children and improvement of the figure of adults. The main directions of the company are the fight against subcutaneous fat and increasing muscle tone; it produces effective weight loss tools with high strength and wear resistance.
Victoryfit is a world-famous manufacturer of sports equipment and massage chairs; the company’s products appeared on the domestic market in 2015. Its main production facilities are located in China. With the expansion of the plant, vibration platforms appeared, characterized by a thoughtful design, a wide range of settings and functionality.
OTO is a company from Singapore that has been on the market for 20 years. The company produces massage chairs, pillows, platforms, belts and other sports paraphernalia. It is in high demand in the Asian market, although it is already known in Europe. Its peculiarity is the introduction of unique technologies and high reliability with a moderate pricing policy.
Power Plate is a company with a 12-year history, whose products are represented in more than 100 countries around the world. Its catalog contains sports equipment and fitness equipment. The company occupies one of the leading positions in the fight against cellulite, osteoporosis and a number of other abnormalities. Among the sports equipment, it also has good vibration platforms with a large margin of strength and power, and advanced ergonomics.

The best massage hoops

Platform types

Some models available on the market use two types of platforms. Each of these options has advantages and disadvantages.

Platform type	Parameters and description
Axial	It operates on principles similar to a swing. They swing from a central point, which always remains in the same place, up and down. On average, the maximum distance from the center point is 10 mm, but this depends on the specific model. In motion, the platform resembles the movements made by the hips when jogging or walking. This type uses most muscles for fairly intense work while minimizing vibrations around the head. The disadvantages include the fact that people with less body weight can slide on it if it is tuned to the highest frequencies. Therefore, it is necessary to try several options to eliminate the slippage effect.
Linear	Remains horizontal during training. glide over the entire surface and rise with the same intensity. This ensures a relatively stable and comfortable position during exercise. The disadvantage is that amplitudes and frequencies are limited. This prevents the hips from moving naturally. The principle is that the less movement the body makes, the fewer muscles are used in the workout. Additionally, this design increases vibration around the head, which can be harmful to health in the long run.

The best universal vibration platforms

Such models combine the advantages of vertical and horizontal vibration platforms. Their significant drawback is their high price, which sometimes exceeds 200 thousand rubles.

OTO FLABeLOS WBV-3000

This is a simulator that is suitable for both professional training and home exercise. The model is based on the principle of full vibration affecting the body using the WBV method. This concept consists of a large amplitude of oscillations - 13 mm, but they occur at a low frequency - 180-640 times / min. Exposure to vertical and horizontal waves enhances the effect of exercise and shortens its duration. This design allows you to control the operating modes of the vibration platform in a standing, sitting and lying position. With the help of additional stands, the number of available exercises increases.

Advantages

Has a medical certificate in Europe;
Warranty for household use – 2 years;
High degree of wear resistance of all components;
Safe and effective muscle training;
Maximum user weight – 130 kg;
A protective cover is installed to prevent contact with a moving surface.

Flaws

Not the most comfortable handrails.

The OTO FLABeLOS WBV-3000 device provides a noticeable effect after a couple of weeks. Most owners note lightness, a surge of strength and better rest. When used for 1 month or more, excess weight loss and figure correction are observed.

Power Plate MY3

This is a simple and multifunctional vibration platform that allows you to perform a set of exercises to strengthen the whole body at home. This model comes in a modern design with a streamlined shape and is equipped with 2 belts and 3 rubber mats of different thicknesses. The manufacturer also provides a damper stand that reduces vibration and noise, so it is especially useful when training in multi-story buildings. The Power Plate MY3 vibration platform operates with high frequency (up to 40 times/sec) and low amplitude – 2-4 mm.

Advantages

Swiss quality;
Withstands loads up to 120 kg;
Reliable design;
Suitable for professional use;
High load on muscles.

Flaws

The cost could be below 280 thousand rubles;
Heavy weight – 57 kg.

When choosing this model, you won’t have to buy anything extra; its plus is a rich set of equipment: expanders, push-up supports, a pillow for abdominal exercises, 3 mats and a step board.

Which vibration platform is better to buy?

For extensive effects on the body, it is better to prefer horizontal vibration platforms. Vertical devices are much more compact and inexpensive, but are intended for working only in certain areas. In order to achieve the highest quality impact on all parts of the body, it is recommended to use universal platforms.

When choosing a specific model from this rating, you should consider the following recommendations:

To enhance the effect of training and weight loss, it is recommended to use the inexpensive US Medica VibroPlate PRO vibration platform. Due to the wide range of settings, it suits almost everyone.
Those who don’t have time to work out in the gym, but need a toned figure, should buy Kampfer Star Vibration. The functionality of the vibration platform is sufficient for training without the use of additional simulators.
To speed up rehabilitation, treatment and prevention of diseases of the circulatory system or metabolic pathologies, it is recommended to use the Clear FIT CF-Plate Domestique 301 exercise machine.
In order to combat the consequences of a sedentary lifestyle, we recommend using a fairly cheap Gess Shake vibration platform costing about 10,000 rubles.
If you need an option to relieve excess muscle tension, it is better to use the Victoryfit VF-S800 Pink vibration platform.
To quickly increase tone, it would be wise to use the OTO FLABeLOS WBV-3000 vibration platform. Movement in different planes is more effective than conventional vibrations, this has been confirmed by an Australian research institute.
For those who want to strengthen their muscles with less effort, the Power Plate MY3 is recommended. With the help of this vibration platform you can equip a gym, as it has a high service life.

User reviews and expert opinions about all of the listed vibration platforms are mostly positive, which is due to the high reliability and functionality of the simulators. When selecting a specific model, you need to focus on the dimensions of the device, the appropriate type of vibration and the durability of the devices.

Power Plate exercise machines for weight loss – price, reviews and results

The Power Plate consists of a vibration platform, handrails, a monitor stand and pull straps. The platform creates mechanical vibration in three planes. The monitor provides a choice of different operating modes.

The force of vibration on the body can also be adjusted by using mats of different thicknesses. The surface of the platform is designed for performing exercises in various body positions, both standing and lying down. Belt attachments allow you to use them to create static loads at different angles.

Operating principle

The principle of vibration training was discovered by Soviet scientists in the 60s of the last century to prepare astronauts for weightlessness. This method remained secret for a long time.

Newton's second law, as we know, states that force equals mass times acceleration. This is reflected by the equation F=m×a. In standard strength programs, weight is added to increase the load, and when performing plyometric exercises, speed is added. However, without the use of technology, the possibilities of increasing the second variable of the famous equation are limited.

The Power Plate vibrates at a frequency of 25 to 50 times per second. In this case, variations in the frequency and amplitude of the platform occur uniformly. As a result, the effect of additional gravity is created.

The nervous system, in response to such a load, reflexively sends high-frequency impulses to the muscle fibers. When a trainee stands in a static position, these muscles can contract 30–35 times per second.

This type of training is called uniformly accelerated training.

Vibration significantly increases the effectiveness of strength and aerobic exercises, and also helps develop balance, flexibility, and coordination of movements. In the final phase of classes, it can be used for deeper relaxation.

How to use a weight loss machine

Any static and dynamic exercises will work to lose weight, but the greatest effect can be achieved with aerobic exercises. The Power Plate vibration platform can be used for both regular and high-intensity types of cardio training, for example, according to the Tabata protocol. It is very convenient to perform step aerobics exercises on the platform.

The presence of a trainer is not at all necessary, since the simulator is easy to use, there are buttons on it that regulate frequency, time and strength. It comes with a training video and a poster with instructions for use.

Benefits of use

Power Plate has a wide spectrum of effects on the body. It has a positive effect not only on physical fitness, but also improves health. Compared to conventional aerobic and strength training, exercise on the Power Plate has a number of advantages:

higher performance in less time;
less stress on joints;
development of flexibility;
improved coordination of movements, sense of balance;
stimulation of the nervous system;
improved blood circulation;
intensification of waste removal through the lymphatic system;
strengthening bones;
reduction of stress hormones;
increased concentrations of serotonin, IGF, testosterone, growth hormone;
reduction of pain;
inclusion of up to 100% of muscle fibers;
acceleration of metabolism;
Possibility of use for massage.

The Power Plate is great for increasing functionality in a variety of sports. It can train movements and positions for golf, skiing, football, martial arts, tennis and many others.

Almost every Power Plate exercise involves the abdominal muscles. You can also perform exercises specifically aimed at strengthening the abdominal muscles.

The simulator can help in the fight against specific diseases of the musculoskeletal system, such as osteoporosis and arthritis. Flexibility exercises performed in the Power Plate become more effective.

At the end of the lesson, it will help you relax. Special poses for relaxation will help you more effectively relax both the entire body and its individual areas, for example, the lower back.

It is very important for women that the exercise machine can help in the fight against cellulite.

Features of the classes

The simulator is often used in “symbiosis” with others, for example, a stepper or a Swiss ball. Exercises require coordination, stability and a sense of balance. Training takes a short amount of time.

Exercises can be conditionally divided into three groups:

for sports training;
to improve health;
to improve your physique.

The Power Plate is great for people with a variety of training goals. People of varying degrees of preparedness practice it.

Recipe for success

You need to start by holding static positions, and once you get used to them, move on to dynamic exercises. Hold each pose for 30 seconds, then, when you become stronger, raise the bar to 60 seconds.

Having mastered static exercises, you need to move on to dynamic exercises and introduce them into your training.

Starting, for example, by holding a squat position, then move on to mastering squats, and at a higher level, squatting on one leg with an incline.

Thanks to such inclinations, we set ourselves the task of movement in different planes , to which it is more difficult for both the muscles and the nervous system to adapt. You can increase the load using a more complex operating mode of the platform, increasing the training time, shortening the pauses between approaches, or training without rest.

results

You can see results by doing just 15 minutes a day, 2-3 times a week. This time is enough to achieve various training objectives. From the very first classes, muscle tone improves, many physical qualities develop, various health indicators strengthen, metabolism sharply accelerates, which leads to weight loss.

Reviews

Despite the fact that the discovery of the phenomenon of uniformly accelerated training occurred a long time ago, vibration platforms have recently begun to spread in gyms and among home fitness enthusiasts. But in the modern world, many people like to look for new ways to get specific results.

“After giving birth, I gained 17 kilograms. I was shocked. Regular training caused frustration with the slow achievement of results. After four months of training on the Power Plate, I regained my previous shape without much effort. At first I cut calories, and then, noticing that I was losing weight too quickly, I simply ate healthy. The result was surprising." Alina Meshalkina, 24 years old, Lipetsk
“I compete in bench press competitions. I used to suffer before competitions and had difficulty fitting into the boundaries of the weight category. To lose weight, I ran a lot. Because of this, energy quickly burned out during competitions. Using the exercise machine I no longer experience problems with weight, but I also “surprise” my muscles with it so that they respond better to the load.” Sarkis Atayan, 23 years old, Nizhny Novgorod
“While preparing for the Unified State Exam, I threw myself into studying. I noticed that I had gained a couple of extra pounds, my posture was bad, and my muscle tone had weakened. At the gym, the instructor recommended this vibration platform. The excess weight came off immediately, within a week. Short workouts do not interfere with your studies and add strength for long periods of sitting at the computer and textbooks. All 15 minutes are easy and fun.” Tatyana Shchekina, 17 years old, Moscow.
“I was getting ready for the beach season. I measured the percentage of fat and muscle using a special device. It was 15% fat and 37% muscle. By training according to the program developed by the instructor, I reduced my “fat” by 5.5% and added 4% muscle tissue in 2 cycles of 8 weeks. Exactly what is needed!" Ivan Plokhotnikov, 33 years old, Shchelkovo “I love everything new and advanced, so I decided to try the Power Plate on myself. There is not enough vocabulary to convey sensations, you just need to try it for yourself.
When holding a squat or plank, you can smile, but the muscles will actively work. I always take care of myself, but for a long time I couldn’t find a way to lose an extra couple of kilos in order to turn my body into a “masterpiece.” Vibration training helped with this. The future belongs to him!” Svetlana Leonova, 24 years old, Megion

Users note quick and significant results, fresh and unusual sensations, and time savings.

Precautionary measures

Power Plate training will not cause any harm, provided you are in good health. Before starting classes, you need to familiarize yourself with the list of contraindications and obtain a doctor’s permission.

Contraindications are:

pregnancy;
breastfeeding period;
diabetes;
serious problems with veins, thrombophlebitis;
any types of tumors;
acute hernia;
epilepsy;
presence of pacemakers;
wounds after surgery;
retinal problems;
severe migraines;
recently implanted artificial parts.

For most people, Power Plate is not only not harmful, but also helps treat certain diseases. It is recognized as a device for the rehabilitation of sick, non-ambulatory people, as well as professional athletes after injuries.

How to achieve maximum results

In addition to exercising on a vibration platform, in order to lose weight quickly and lose the maximum amount of hated kg, you need to make adjustments to your usual life:

monitor your diet, exclude from your diet fried foods, sweets, soda and other foods that provide only useless calories;
drink 1.5-2 liters of fresh water daily;
exclude late dinners less than 3 hours before bedtime;
eat small portions, but often;
lead an active lifestyle;
spend more time in the fresh air;
get enough sleep.

you will immediately feel lightness in your body as soon as you start exercising and follow the suggested recommendations, and the number on the scale will please you within a week.