It is supposed to strengthen muscles and connective tissue; allegedly, even the pounds are supposed to melt away. And all just by standing on a plate that vibrates. Today, we take a closer look at the fitness trend "vibration plate training": What is vibration training, where does it come from, and do you really lose weight faster with it? Is training on a vibration plate more effective, or is it suitable for lazy people who shy away from physical activity? Colloquially, vibration plates are often named after the most famous brand – but vibration plates have long been available from numerous manufacturers on the market.
The Beginnings of Vibration Plate Training
Vibration training—which is also referred to as Whole Body Vibration (WBV), stochastic resonance training, or acceleration training—began in the 70s. Vibration technology is said to have been used in astronaut training to counteract bone and muscle loss caused by weightlessness in space. Initially, vibration training was mainly used for competitive athletes to help them achieve faster muscle growth. Only in recent years have the plates, which generate high-frequency, three-dimensional vibrations, increasingly been used in gyms. The shaking of the plate causes a reflexive reaction of the muscles; that is, the muscles immediately try to compensate for these mini-vibrations and thus keep the body in balance. This targets not only large muscle chains, but also the important deep muscles. This information indeed makes the whole thing exciting for me.
When Does Training with a Vibration Plate Make Sense for You?
If you're thinking 'Great, I'll just stand on it for 10 minutes and instantly become slimmer and stronger', be advised that things aren't quite as simple as they are often advertised and marketed. Statements regarding the effectiveness of vibration plate training should therefore always be approached with a healthy dose of skepticism. At least when there is grand talk of sensational weight loss results in a very short time or similar claims. But reasonable people should take that approach anyway – often those are just marketing slogans. Where vibration training definitely makes sense, however, is in the field of rehabilitation. Targeting muscles through such a vibrating plate that need to be rebuilt or strengthened is undeniably a positive approach. Likewise, coordination skills and sense of balance are engaged with a rapidly oscillating plate and can be trained more purposefully.
It also offers advantages for athletes who want to focus even more specifically on building and strengthening certain muscle chains or body areas outside of their main training. Together with a qualified trainer, they can certainly put together a helpful supplementary training program using the vibration plate.
However, anyone expecting a super-fast weight loss effect from it or wishing to use vibration training as a (lazy) substitute for their actual workout should be cautious. It cannot be assumed that pounds will melt away on command or significantly faster through this training. Nor does it make much sense as a standalone workout; however, as a targeted supplement to your regular sports routine combined with functional exercises, it certainly does.
And what about the myth that vibration training tightens connective tissue significantly? That claim should at least be taken with a grain of salt, as weak connective tissue is 60 to 80 percent genetic (sorry ladies). While tissue is tightened to a certain degree, existing cellulite cannot be completely 'trained away'.
Who Should Avoid Vibration Plate Training?
There are certain groups of people and medical conditions for which training with a vibration plate is not recommended:
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Patients with acute back problems
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Thrombosis patients, epilepsy patients, or people with pre-existing cardiovascular conditions
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Pregnant women
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Children and adolescents under 13 years old, as their muscles are not yet fully developed
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People with completely untrained muscles should also not start with vibration training, as their weak muscles cannot properly absorb the vibrations. Vibration plate training can help people with osteoporosis – IF they are guided by a professional and expert. This is because it is especially important for an expert to properly dose the frequency of the vibrations so that bones do not fracture due to excessive stress.
Tips for Vibration Plate Training
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Beginners are best advised to get expert guidance from a trainer. Professional instruction in vibration plate exercises, ongoing correction feedback from the trainer, and a sensible exercise routine are essential.
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Regular, short training sessions (two to three times a week) are better than one long session.
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Do not place your head on the vibration plate and always allow for sufficient recovery time between workout sessions.
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Discuss your goals with a trainer, who can then select the right exercises with you and correct your posture on the vibration plate to prevent improper strain or even injury.
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Combine vibration plate training with your other cardio and strength training activities.
In conclusion, vibration plate training can be used as an interesting addition to your other sports activities. Under professional guidance, specific muscle groups and especially the deeper stabilizing muscles can be targeted and trained effectively. Trying to do it alone without a trainer's instruction is not recommended, as correct execution and selecting the right exercises for you are what make training on a vibration plate truly effective.
