A Comprehensive Guide on How to Use a Vibration Plate

There's no shortage of fitness tools on the market, from fancy exercise bikes to budget-friendly resistance bands. So when something new comes along, it has to be different and effective enough to make some waves—or should we say vibrations? 

Vibration plates have recently risen in popularity, even though they were first invented in the late 1890s. As a fitness tool, they promise to help you gain muscle strength and lose weight. Find out how you might benefit from standing on a vibrating surface.

What Is a Vibration Plate?

A vibration plate, sometimes called a power plate, is an exercise machine consisting of a base you stand on, bars to hold onto, and sometimes straps. The base generates high-speed vibrations that shake your body. 

Though they aren't always the most sought-after machine in the gym, smaller yet just as effective models have grown in popularity thanks to the recent trend of working out at home. These machines can be helpful before, during, and after your workout.

Benefits of Using a Vibration Plate

When working out, you use skeletal muscle contraction. You also strengthen your muscles through the lengthening and tension of muscle fibers. Using a vibration plate causes increased muscle contraction, which could have the same effect on muscle mass and strength in less time. More research is needed, but some studies have shown that using a vibration plate aided physical strength and performance.

It's also important to note that some individuals use vibration plates instead of a traditional workout, while others use them during exercises such as squats or crunches. In addition, vibration plates are sometimes used in place of a warm-up or cool-down. Here are some additional benefits of vibration plates.

Weight Loss

You can burn more calories with a vibration plate. Even though you're not consciously contracting your muscles, the reflex still uses energy and burns calories. A 2019 study found that total body vibration significantly impacted total fat mass but had less of an effect on body fat percentage.

"When using a vibration plate, you’re stimulating your muscles at a much higher rate than normal," says Josh York, certified personal trainer and founder and CEO of GYMGUYZ. "This can help speed up muscle recovery and can increase your flexibility and range of motion. The stimulation of your muscles can help strengthen and tone your muscles,"

Improved Balance

When vibration plates are used alongside bodyweight movements, like calf raises, they may help improve balance. A 2017 study in older adults reported that participants who performed exercises on a vibration plate had increased stability compared to those who had no vibration.

Increased Circulation

Because total body vibration encourages muscle contraction, it may improve blood flow, too. Research shows total body vibration increases peripheral blood flow, meaning blood circulates and transports around the body, instead of just to the chest or abdomen. But it's important to note that it does not boost muscle oxygenation.

Reduced Bone Loss

Exercise can help reduce bone loss. Weight-bearing activities moderately stress bones, triggering them to build more bone and become stronger in the process. Theoretically, vibration plates can elicit the same stress response in bones.

A study of postmenopausal people using vibration plates reported improved bone mineral density compared to those who did not experience whole-body vibration. In another study, bone mineral composition increased in those using vibration therapy compared to people using diet and exercise alone.

Improved Muscle Recovery

Muscle contractions caused by vibration plates aren't just great for increasing strength and aiding muscle recovery. The vibrations encourage lymphatic drainage, decrease post-workout soreness, and reduce tension. A study reported that whole-body vibration lessened delayed onset muscle soreness post-workout. It also decreases the amount of muscle damage, helping muscle recovery.

Low-Impact Muscle Stimluation

For most individuals, vibration plates are not an adequate replacement for typical exercise such as a gym workout or walking. However, for those with limited mobility or recovering from an injury, a total body vibration plate can be a low-impact option for triggering muscle stimulation. 

What's more, using them could reduce back pain. More studies are needed, but at least one study has found that patients using wave vibration plates reported less pain after sessions than those not using vibration plates.  

Safety Precautions 

If you're pregnant, have chronic health issues, or have injuries, talk to a healthcare provider before using a vibration plate, says York. He also advises never overusing a vibration plate. Stick to 15 minutes with the plate two to three times a week. "Take it slow at first and build up intensity as you go."

Setting Up Your Vibration Plate

Find a flat, stable surface in an environment that provides a sufficient amount of space for a workout, suggests York. "Most plates will come with adjustable settings, so you also can choose your level of intensity."

After the plate has been placed on a flat and stable surface, stand on it with your feet around a foot apart and make sure to slightly bend your knees to brace yourself for the best results, he says. "From there, you can perform almost any exercise on the plate for around 15 to 20 minutes. Make sure you feel comfortable performing an exercise without the plate before incorporating it."

Step-by-Step Guide on How to Use a Vibration Plate

Once your vibration plate is appropriately set up on a flat, stable surface, step onto the plate and turn the machine on. If your plate has handles, grasp them securely. Then, you can follow these steps to use your vibration plate.

1. Make sure your feet are shoulder-width apart, and your knees are slightly bent.
2. Turn the machine on and adjust the settings if necessary.
3. Give yourself at least 30 to 45 seconds to allow your body to adjust to the vibrations.
4. Begin your chosen exercises, when you feel stable enough.

Recommended Exercises

While you can use a vibration plate to work out basically any muscle in your body, York says most people use it for weight loss, focusing on their legs, glutes, and hips. He recommends exercises like squats, front and lateral raises, and calf raises. Here are a few to get you started.

Squats

1. Stand with your feet hip-width apart.
2. Bend at the knees.
3. Push your bottom backward while keeping your chest up and your core pulled in.
4. Squat to 90 degrees or as close as possible.
5. Return to standing.

Calf Raises

1. Stand on the plate and raise both your heels so that you rise to the balls of your feet.
2. Hold for 10 to 20 seconds and then lower down.
3. Rest your hands on the stability handles if your plate has them until you gain confidence in your stability.

Should Flexions (Front Raises)

1. Stand with your feet hip-width apart.
2. Grasp one handle in each of your hands.
3. Contract your core and raise each handle to shoulder height, keeping your arms straight.

You also can keep either arm at your side and complete the raise, forming a T-shape (these are called shoulder abductions or lateral raises).

It's time to give your gym or home vibration plate a chance. These sometimes overlooked machines come with a host of benefits and are a simple way to enhance the effectiveness of your workout. For those looking to ramp up their warm-up or cool-down routine, vibration plates also may help to activate your muscles more quickly and relieve soreness post-workout. Suitable for those wanting to improve their bone health or achieve muscle activation without high-impact movements, wave plates are incredibly versatile.