Vibration plates for efficient deep tissue training
Getting shaken up thoroughly doesn't look like active training at first glance. But at the latest, the muscle soreness that sets in after the first few uses shows: using vibration plates is effective and powerful. The training method, which was developed back in the 1970s, is therefore not only used by elite athletes to supplement their training regime, but is also becoming increasingly popular among recreational athletes and fitness fans. With a vibration plate, visible training results can be achieved at home as well.
How vibration plates work
Training with the help of a vibration plate is training with micro-movements: The vibrating plate transfers oscillations to the human body. These so-called training stimuli trigger various reactions: On one hand, the user is always actively trying to maintain balance on the vibrating plate. On the other hand, involuntary muscle reflexes and contractions occur – reaching 30 to 50 muscle contractions per second. And these stimuli even reach deep muscle layers that cannot be trained with traditional strength training.
Types of vibration plates
There are two distinct basic types of modern vibration plates: devices with a column and plates without a column. The latter are significantly more compact, but less stable during use. A wider range of exercises is possible with column-equipped vibration plates, making them particularly recommended for ambitious fitness enthusiasts and advanced users. Motors are built into all devices to generate the vibrations, with AC motor plates considered particularly high quality. With the help of the motors, vibration plates produce either vertical, oscillating, or triaxial vibrations. Since different muscle groups can be targeted with different vibration types, devices covering all types of vibration are recommended.
Effects of Training with Vibration Plates
It is no coincidence that vibration plates are used specifically to protect astronauts in space from bone and muscle loss: Vibrating plates have their special strengths in deep muscle stimulation. Therefore, regular training sessions on these devices not only tone tissue and achieve a nice silhouette: The special value of plate training lies in effects such as osteoporosis prevention, increased balance, and pain relief.
Overview of Key Training Effects:
- Sense of balance and stability are improved
- Coordination is trained
- Tension is relieved
- Muscles are loosened
- Bone density and bone stability are increased
- Blood circulation is promoted
- Metabolism and blood circulation are improved
- Explosive strength can be increased
- Muscles and connective tissue are toned
- Muscles are built up
- Gentle on the joints
Choosing the Right Frequency for Vibration Plate Oscillations
The frequency at which the vibration plate emits oscillations can be varied to specifically stimulate different muscle functions and regions and achieve training effects. As a rule, values between 10 and 60 Hz can be set on modern devices. At lower frequencies, the oscillations tend to loosen muscles – for example, to relieve tension and ease pain. Higher frequencies are used for muscle building.
12 Hz is considered the ideal frequency to target the deep stabilizing muscles. These muscles are crucial for coordination and balance and are inadequately developed in many people due to modern lifestyles. Frequencies between 12 and 20 Hz are also important when training with vibration plates: this frequency range is ideal for stretching exercises. Oscillations between 15 and 35 Hz have very specific health-promoting effects: they promote bone growth, improve intramuscular coordination, and increase muscle tone. As long-term effects, muscles can be specifically built up in this way – especially muscle groups important for explosive power.
For professionals and casual athletes alike, using a vibration plate is an excellent way to train muscle groups throughout the entire body. Even fitness skeptics get their money's worth with this comparatively effortless form of fitness.
Using Vibration Plates Correctly in Home Workouts
To ensure optimal training results and prevent injury, the rule for handling vibration plates is: there are a few training factors to consider. Even well-trained athletes should not jump straight into high frequencies, but should loosen up and warm up their muscles at low frequencies at the start of every workout session on the vibration plate. In doing so, it is recommended to stand on the fitness device with knees slightly bent and normal body tension. This posture is important to prevent the vibrations from manifesting as headaches.
After the warm-up phase, the frequencies can be increased – and the muscles are consciously tensed. Advanced users can even perform exercises on the plate while it vibrates, such as squats, push-ups, or lunges. As with any workout method, the rule here is: only keep going as long as you feel comfortable.
April 27, 2016
