Your Guide on How to Use Vibration Plates for Weight Loss
Medically reviewed by: David M. Joyner, MD, FACS
A recent National Health Survey found that nearly half of adults in the US have tried to lose weight in the previous 12 months. With the US population estimated to be over 330 million, that’s a staggering amount of people all impacted by the same problem—losing weight.
While it’s generally agreed upon that both exercise and diet are key for weight loss, the current landscape of the fitness industry is complicated at best; just about everywhere you look, there are fad diets, influencers promoting conflicting advice, and new fitness apps and devices of dubious quality springing up every day.
If you’re looking for a modern weight loss solution backed by science and trusted by professional athletes, doctors, and entertainers, you’re in the right place. In this guide, we’ll dive into everything you need to know about vibration plate weight loss; the research, the benefits, the common misconceptions, and so much more.
Read on to find the right weight loss vibration plate to start your journey today.
Introduction to Vibration Plates
To start, what exactly is a vibration plate and vibration therapy?
A vibration plate is a vibrating platform on which you can stand, sit, or perform exercises. The vibrations transmit energy to your body, rapidly contracting and engaging your muscles.
Essentially, a vibration plate increases the efficiency of your everyday exercises through the infusion of vibration. Even simple bodyweight exercises such as squats or pushups are enhanced through a vibration plate because of your body’s natural response to the additional stimuli of vibrations.
But how safe are vibration plates, and what scientific evidence do we have to prove that they’re effective?
The Science Behind Vibration Plates
Studies on vibration plates and whole-body vibration training as an alternative to conventional weight training have produced promising results.
In these studies, it was found that whole-body vibration training is a safe and effective means of exercise, particularly for older adults who can benefit from simply standing on the vibration machine.
Not all vibration machines are built the same. Learn more about the different types of vibration machines in our article. As an industry leader in vibration plate technology, testing and research studies using Power Plate have shown that the benefits of vibration plate training include:
- Increased circulation
- Increased strength
- Improved flexibility
- Improved bone density
- Quicker fat burning
- Reduced muscle soreness
- Tighter skin
- Enhanced muscle contraction
Aside from these benefits, vibration plates can be particularly effective as a means for weight loss. Here are some of the ways whole-body vibration training can enrich your weight loss experience.
Benefits of Using Vibration Plates for Weight Loss
Whole-body vibration training forces your body to continuously stabilize itself against the machine’s vibrations. The additional energy your body expends reacting to the vibrations allows you to work smarter—not harder—as exercises performed on a vibration plate can burn up to twice as much fat and help you lose up to 50% more weight than traditional exercise.
Not only is vibration training efficient, but it can also be more convenient. Portable vibration plates like the Personal Power Plate® are perfect for home use, saving you time and money on trips to the gym or fitness classes. If you’re someone who prefers to work out from the comfort of home rather than competing for equipment at a busy gym, a vibration platform could be a great solution for you.
Practical Tips for Using Vibration Plates for Weight Loss
Are you wondering how to use a vibration plate for weight loss? The following practical tips are meant to guide you in getting started with successful, whole-body vibration training.
Focus on Building Muscle
The reason why so many people are unsuccessful at long-term weight loss is because of an over-reliance on cardiovascular exercise and portion control, without any attempt to build or maintain lean muscle.
Muscle building is essential to developing metabolic flexibility—the efficiency with which your body converts food to fuel. Thankfully, vibration plates allow you to increase muscle quality and quantity at the same time, supporting your weight loss efforts.
Start Small, and Stay Consistent
Vibrations can be a foreign sensation at first, and they can take some time getting used to. So, it’s best to start with the basics before graduating to more complex exercises and heavier weights.
Even a simple 60 seconds of holding plank and 60 seconds of squatting performed consistently every day on a vibration plate will build strength over time. The key is consistency, so start with light or no weights, and work your way up.
Work with a Professional Trainer
If you aren’t sure where to start, a qualified professional trainer can be a valuable source of wisdom and practical advice for people new to WBV training (whole body vibration). The benefit of working with a trainer is a more tailored workout experience, as well as feedback on your progress and helpful direction at every step along the way.
Power Plate offers a premium virtual coaching service where you can easily connect with an expert who can provide the structure and motivation you need to fast-track your progress.
Research on Vibration Plate Weight Loss
If you still doubt the effectiveness of a vibration plate as a training tool for weight loss, consider the following findings from studies around the world.
According to the European Association for the Study of Obesity, vibration therapy can help aid weight loss and trim belly fat. Additionally, those who used the vibration plate equipment in conjunction with a calorie-restricted diet were more successful at long-term weight loss than those who combined a conventional fitness routine and diet.
Another study by the European Journal of Obesity found that whole-body vibration training can reduce visceral adipose tissue—a hormonally active component of total body fat—more than aerobic exercise in obese adults.
If the science behind vibration plate training has you excited to try whole-body vibration routines, take a look below at some of the best weight-loss-focused exercises.
Best Exercise for Weight Loss on a Vibration Plate
Here are a few of our favorite exercises for weight loss on a vibrating plate:
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Jogging in place – A steady, light jog in place on your vibration plate is a great way to warm up your body for an effective workout. With each step, the vibrations through your legs will activate and wake up your whole body. At the same time, the movement itself will get your heart rate up and get you ready for a workout.
- Squats – Squats with either light dumbbells or body weight are a great lower-body exercise. Plus, squats are easy to perform on a vibration plate. Simply drop your hips while focusing on keeping your chest lifted and knees directly over your shoes. Move at your own pace—if you find the exercise difficult, focus on slowing down the movement to find the proper form.
- Plank – Perform this exercise by placing your hands on the plate, arms extended, and straightening your torso and lower body while tucking in your tailbone. Your body should be at a roughly 45-degree angle with the ground. If needed, you can reduce the difficulty by kneeling, which takes more weight off of your hands. This exercise not only tightens and strengthens the core, but also tones and strengthens your upper body through consistent vibration resistance.
For more exercises and full routines for all skill levels, visit Power Plate’s online exercise library.
Common Misconceptions About Vibration Plates
As important as it is to demonstrate the research and benefits of vibration training, it’s also crucial to address some of the misinformation that exists around the technology.
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Do the vibrations hurt? – No. The vibrations from these machines are precisely calibrated to stimulate, not aggravate, your muscles, joints, and bones. The vibrations are neither overpowering nor aggressive.
- Is the vibration plate loud? – No. Vibration plates like the Power Plate are designed for home use and engineered to operate quietly.
- Is vibration plate training safe? – In almost all cases, yes. Vibration plates have been notably recommended as a safe and accessible training method for individuals of all ages, even older adults. This is because vibration plates are easy to use, and exercises with little or no weight are just as effective thanks to your body’s natural resistance to the vibrations.
Embracing the Future of Fitness with Power Plate
Convinced that a vibration plate is exactly what you need to finally lose the weight and keep it off? Don’t settle for just any exercise machine—thoroughly research your options to ensure you get the most effective technology at the best price.
Power Plate is the industry leader in vibration plates, and for good reason. Our patented PrecisionWave™ Technology takes Power Plate a cut above the competition with the most advanced vibration engineering in the field. Plus, Power Plate is the only vibration plate consistently endorsed by well-known celebrities, athletes, and fitness professionals alike. If you’re looking for the best vibration plate, look no further.
A perfect entry vibration plate for weight loss is the Personal Power Plate. Not only is it compact and quiet, making it ideal for home use, but it also delivers the signature gold standard in whole-body vibration that Power Plate is known for. Or, upgrade to the more powerful Power Plate MOVE. Explore our full collection of whole body vibration machines.
Don’t wait any longer to start your weight loss journey. Embrace science-backed benefits and a healthier lifestyle with Power Plate’s exclusive line of innovative products.
Sources:
CDC. Attempts to Lose Weight Among Adults in the United States, 2013–2016. https://www.cdc.gov/nchs/products/databriefs/db313.htm
United States Census Bureau. U.S. and World Population Clock. https://www.census.gov/popclock/
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. 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/
ScienceDaily. Vibration Plate Machines May Aid Weight Loss And Trim Abdominal Fat. https://www.sciencedaily.com/releases/2009/05/090508045323.htm
Obesity Facts. Effect of Long-Term Whole Body Vibration Training on Visceral Adipose Tissue: A Preliminary Report. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/effect-of-long-term-whole-body-vibration-training-on-visceral-adipose-fat-tissue.pdf?v=1586157198
MDPI. Metabolic Flexibility and Inflexibility: Pathology Underlying Metabolism Dysfunction. https://www.mdpi.com/2077-0383/12/13/4453
