The Benefits of Sitting on a Vibration Plate

Medically reviewed by: Dr. Ronald Mochizuki, MD

The idea that you may be able to improve your health and fitness by just sitting down may seem far-fetched, but it’s closer to reality than you might think. Modern vibration technology makes it possible for people of all fitness levels and abilities to take control of their health and potentially reap a wide range of wellness benefits. 

If you’re curious about how vibration can promote positive change in your life, keep reading. In this comprehensive guide, we’re breaking down the benefits of sitting on vibration plates and exploring how you can implement this training technique into your daily routine.

Vibration Training and Fitness

Despite its growing popularity, misconceptions about vibration training persist. With many people asking if vibration plates are a gimmick. Interestingly, the idea that vibration can support your health and fitness has been around for centuries—you can trace vibration-based treatments back to the ancient Greeks and Romans who built special carriages with irregular wheels to create rudimentary vibration devices. Thanks to advancements in technology, we now have access to much more powerful vibration devices with different speeds, intensities, and vibration patterns. 

Additionally, since the benefits of whole body vibration training have now been validated by clinical trials and scientific studies, vibration devices have become a mainstay in the fitness community. Their convenience, accessibility, and effectiveness make them an appealing option for anyone seeking to improve their overall health. 

Can I Benefit From Just Sitting on a Vibration Plate?

So, how can sitting on a vibration plate benefit your health and fitness? The basic science revolves around the way vibration frequencies activate your muscles. In response to the frequency waves, your muscles tense up and then release—much like they do during exercise. As a result, you can enjoy benefits like muscle development, increased blood circulation, and even accelerated weight loss.

Typically, the higher the amplitude of the vibrations, the greater the benefit, as more intense vibrations will stimulate your muscles more robustly. In fact, multiple studies indicate that although vibrations at an amplitude of 2 mm can still provide you with positive results, 4 mm vibrations can offer an even more significant increase in your mobility, strength, and muscle mass., 

However, because vibration plates work by delivering rapid, vibrating movements directly to your muscles, any consistent contact with the machine can help you get results. What’s more, you can stand, sit, or even lie down on the machine—the vibrations will disperse through your body from the point of contact regardless of your position. 

It’s this adaptability that makes vibration plates ideal for people who have mobility issues or physical limitations, but who still want to invest in their fitness. So, if you have joint issues, fatigue, or other challenges that make standing for long periods of time uncomfortable, you can simply use a vibration plate while sitting in chairs or at your desk—it’s a low-impact way to activate your muscles and get your blood pumping. 

Key Health and Fitness Benefits

Activating your muscles with vibration can result in several physical benefits, allowing you to effortlessly boost your wellness routine. Let’s take a look at some of the most significant potential advantages below:

Muscle Strengthening and Toning

When you work out with weights, your muscles contract and relax repeatedly. Vibration plates create a similar physiological reaction—in turn, toning and strengthening your muscles. 

There have even been several clinical trials and peer-reviewed publications that confirm the strengthening power of vibration machines. 

• One study found that completing basic lunges and squats on a vibration plate increased strength at least as much as a combination of cardio and traditional strength training machines. 

• A review of 10 different studies on vibration and knee extension strength found that participants undergoing whole-body vibration enjoyed a greater increase in muscle strength when compared to control groups. 

Along with increasing your strength, vibration plates at the right amplitude can also potentially boost your muscle mass, giving you added tone and definition. So, along with feeling stronger, you can support your bones and joints with a larger volume of muscle and simply enjoy the look of being more toned. 

Supplement to Weight Loss

If you have weight loss goals, you may reach them faster by adding a vibration plate to your routine. That’s because as your body tenses up against the vibrating platform, you expend more energy than you would without the stimulating vibrations. This makes any activity you do on a vibration plate more metabolically taxing, helping you burn more calories and potentially lose more weight.

Although vibration alone may not be enough to lose a significant amount of weight, pairing vibration plates with other positive lifestyle changes—like eating a nutritious diet and getting enough sleep—may accelerate your weight loss. 

In fact, in one study, individuals who followed a diet and participated in a vibration machine program lost belly fat at a faster rate than people who followed that same diet and completed a traditional cardio and weight training regimen. Not only that, but vibration plate users were able to consistently keep the weight off after a year, while participants in the other group ultimately regained their belly weight.

Improved Circulation and Reduced Cellulite

Using a vibration plate can also directly improve your circulation, which has countless benefits on its own. Just like aerobic workouts improve your cardiovascular health, vibration sessions can also stimulate your circulation in a meaningful way. In turn, you may be able to reduce muscle soreness after working out and facilitate faster recovery after an injury.

Along with these health benefits, the circulation boost from using a vibration plate can also improve your appearance by increasing blood flow to your skin. In turn, you can reduce cellulite and other skin imperfections.

Enhanced Bone Health and Density

Your bone health can have a significant impact on your overall well-being—especially as you age. That’s because people naturally lose bone density as they get older, increasing the risk of a serious bone break. If you have osteoporosis—or are simply at risk of developing bone disease—regular vibration sessions may help you combat this bone loss. 

In fact, you may even be able to reverse it. 

One study demonstrated that while traditional exercise slowed down bone loss, there was still a decrease over time. Meanwhile, people undergoing vibration training actually increased their bone density by up to 1.5%.

Special Benefits for Different User Groups

While anyone can enjoy the fitness benefits of vibration technology, vibration plates are particularly beneficial for certain groups. People who struggle with traditional exercise programs—or those who want to elevate their current routines with a supplemental activity—can use vibration plates to achieve their wellness goals with ease.

Elderly

As you get older, it becomes more important to invest in your overall fitness to prevent falls and muscular injuries. By using vibration devices, seniors can improve several aspects of their health, including:

• Strength
• Functional performance
• Fat loss
• Balance and coordination
• Bone density

People with Limited Mobility

There are several factors that may limit a person’s mobility, from injuries to chronic health conditions. If you find it difficult to get up and exercise for any reason, using a vibration plate could help you stay on top of your health. 

Because all you need to do is sit or stand, you can develop your fitness with minimal exertion or discomfort. Not to mention, convenient at-home devices make it possible for you to build muscle and enhance your circulation without even leaving the house.

Athletes

Vibration plates aren’t just for people who need low-impact fitness options. High-performance athletes can also support their current routines by using vibration plates as recovery devices. 

If you live an active lifestyle, consider using a vibration plate to warm up or cool down, facilitating your muscular recovery through improved circulation. Plus, the muscular and cardiovascular benefits of vibration sessions may even help you jump higher, run faster, and widen your range of motion.,, 

Power Plate's Unique Advantages

If you’re looking for an easy way to incorporate vibration into your fitness routine, you can find top-of-the-line devices at Power Plate. Power Plate vibration machines have earned FDA approval, and several clinical studies have been specifically carried out on Power Plate devices, so you can trust their results. 

In fact, athletes like Serena Williams are already using Power Plate technology. So, why aren’t you?

Power Plate uses tri-planar vibration, which sends vibrating wavelengths in three different directions—up and down, side to side, and front to back. The multiple concurrent vibrations create a precise, consistent frequency that’s capable of targeting deep tissue. Ultimately, by vibrating across multiple dimensions, Power Plate machines maximize the amount of energy you deliver to your muscles.

Explore the Benefits of Power Plate Vibration

From improving bone density to supporting weight loss efforts, Power Plate vibration devices are designed to level up your overall wellness. Power Plate also offers several different models, so you can pick the at-home option that works best for you. 

Whether you’re looking for a quick, convenient way to start your fitness journey, or you’re in need of a recovery device to complement your existing routine, head to Power Plate to explore the full collection of vibration plates today. If you need more information before making a purchase, check out our vibration plate buying guide.

Sources:

Austin Sports Medicine. The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned?. https://austinpublishinggroup.com/sports-medicine/fulltext/asm-v1-id1003.pdf 

Power Plate. The Science Behind Power Plate. https://powerplate.com/pages/science 

Mayo Clinic. Is whole-body vibration a good way to lose weight and improve fitness? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/whole-body-vibration/faq-20057958 

National Library of Medicine. Effects of different amplitudes (high vs. low) of whole-body vibration training in active adults. https://pubmed.ncbi.nlm.nih.gov/23096064/ 

Science Direct. Do two whole-body vibration amplitudes improve postural balance, gait speed, muscle strength, and functional mobility in sedentary older women? A crossover randomized controlled trial. https://www.sciencedirect.com/science/article/abs/pii/S1360859222000936 

Power Plate. Strength Gains and Higher Jumps with Power Plate® Training. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/strength-gains-and-higher-jumps-with-power-plate-training-en-us.pdf?v=1586159754

Journal of Musculoskeletal and Neuronal Interactions. The effects of whole-body vibration on muscle strength and power: a meta-analysis. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/metaanalisis_efecto_plataformasvibratorias.pdf?v=1586157484 

Medicine and Science in Sports and Exercise. Energy Expenditure During Whole Body Vibration Training. https://journals.lww.com/acsm-msse/fulltext/2021/08001/energy_expenditure_during_whole_body_vibration.36 

National Library of Medicine. Metabolic effect of bodyweight whole-body vibration in a 20-min exercise session: A crossover study using verified vibration stimulus. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792008/ 

Power Plate. Power Plate® Training Shown to Reduce Abdominal Fat in Overweight and Obese Adults. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/power-plate-training-can-reduce-abdominal-fat-in-overweight-and-obese-adults.pdf?v=1586158277 

Power Plate. Regular Massage on a Power Plate® Machine Can Help Improve Circulation. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/regular-massage-on-a-power-plate-machine-can-help-improve-circulation-en-us.pdf?v=1586157199 

Power Plate. The Effect of Power Plate® Training on Cardiorespiratory Fitness and Muscle Strength in the Elderly. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/the-effect-of-power-plate-training-on-cardiorespiratory-fitness-and-muscle-strength-in-the-elderly.pdf?v=1586158285 

Power Plate. Whole Body Vibration and Reduction of Cellulite. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/whole-body-vibration-helps-reduce-cellulite.pdf?v=1586158435

Power Plate. Building Bone and Whole Body Vibration Training. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/whole-body-vibration-training-builds-bone.pdf?v=1586158434

National Library of Medicine. Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226869/

National Library of Medicine. Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226869/ 

Power Plate. The Effects of Power Plate® Training on Fall Prevention in the Elderly. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/the-effects-of-power-plate-training-on-fall-prevention-in-the-elderly.pdf?v=1586158890 

Power Plate. Building Bone and Whole Body Vibration Training. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/whole-body-vibration-training-builds-bone.pdf?v=1586158434 

Journal of Sports Science and Medicine. Effects of whole-body vibration training on sprint running kinematics and explosive strength performance. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/effects-of-whole-body-vibration-training-on-sprint-running-kinematics-and-explosive-strength-performance.pdf?v=1586159754 

European Journal of Sport Science. The effect of vibration on active and passive range of motion in elite female synchronized swimmers. https://www.tandfonline.com/doi/figure/10.1080/17461390802116682?scroll=top&needAccess=true  

Power Plate. HERE IS WHAT CELEBRITY CUSTOMERS ARE SAYING ABOUT POWER PLATE. https://powerplate.com/pages/celebrities 

Power Plate. Tri-Planar vs Linear vs Pivotal Vibration: Which One Will Help You Achieve the Best Results?. https://powerplate.com/blogs/news/tri-planar-vs-linear-vibration-vs-pivotal