Shaking at home in front of a TV series and losing weight at the same time sounds like a fantasy. But this is what the manufacturers of vibration platforms promise. According to them, 15 minutes of such a shake-up will replace a full-fledged workout in the gym. They will burn calories, relax you, and even remove cellulite. We are studying what of this is true and what is just PR.
What is a vibration platform
The vibration platform is something between a massager and a full-body exercise machine. You can stand, sit and even lie on it. It is suitable for massage, stretching, strength training and gentle exercise. The principle of operation is this: the platform vibrates and forces muscles contract and relax up to 50 times every second. It turns out like a real workout. Vibration platforms can be stationary (these are usually found in gyms) and small portable (you can put one like this at home). They usually work from the network.
What is the device capable of?
Adherents of vibration platforms say that just 15 minutes of daily exercise burn fat, relax muscles and help fight stress. We decided to examine several theses.
Helps relieve pain
There isn’t much research. But in a review for the journal BMC complementary medicine and therapies, the authors concludedthat vibration therapy can help people with low back pain. True, in combination with other measures – classical physiotherapy and exercises. There is a paradox: at some frequencies, vibration, on the contrary, provokes pain. The difference, in addition to the frequencies, is in the duration – therapeutic vibration is used sporadically and lasts only 5-15 minutes.
The theory is that vibration therapy activates muscle fibers and thereby strengthens the core muscles (those hold torso and pelvis). And the stronger your back, the less it hurts. More vibration therapy are being treated patients with osteoarthritis, osteoporosis and fibromyalgia (a disease in which a person constantly feels pain all over the body). Plus one small study from 2014 showedthat vibration therapy can help with neuropathic pain.
May strengthen muscles
In 2007–2009, several researchers discoveredthat after a year of vibration therapy, older people became a little stronger. Their knee extensor muscles became stronger and they began to jump better. However, other randomized control trials have not shown such a connection. And yet science has a theoretical explanation. Vibration activates muscle spindles – stretch-sensitive receptors. As a result, neurons and muscles adapt to the load – just like during normal endurance training. This effect is called the tonic vibration reflex. Therefore, vibration therapy use for the rehabilitation of patients with stroke and cerebral palsy.
May improve mental performance
This effect has only been truly proven so far in mice. Scientists have studied their brains and discoveredthat vibration affects their neurons. Thanks to this, mice become smarter. There are very few studies in humans yet. And those that exist are too scattered – everywhere there is a different intensity of vibration and the age of the participants. Researchers suggest that vibration therapy has potential, for example, to help people with cognitive impairment (such as dementia).
Is it possible to lose weight by exercising on a vibration platform?
The question remains open. In a 2019 review, Canadian scientists analyzed six different studies on vibration therapy. They concluded that vibration can significantly reduce total fat mass (in kilograms), but has little effect on body fat percentage. In another study, the authors notedthat you can burn a little more calories on a vibration platform than just squatting. But this difference is insignificant: the vibration platform will not replace conventional aerobics. It’s more of an addition to your workouts.
How to choose a vibration platform
Decide on a goal
If you are going to actively train on a vibration platform (for example, squats with dumbbells), take a closer look to models that can support more weight. Plus, some vibration platforms come with expanders that are attached to the body. This is how you can train your hands. If you just need a relaxing massage, you can choose a less “hardy” platform.
VictoryFit vibration platform
Platform made of impact-resistant plastic with a massage coating. Withstands up to 120 kilograms, the kit includes a remote control. The downside is that the cord is a bit short.
Price: 9,092 rubles
Think about portability
If you will constantly move the platform from the living room to the bedroom or put it away in the closet, it is better to choose a model that is lighter and more compact. Again, you can take this one with you on vacation to the country.
Ultra-thin vibration platform Vibra Slim
This platform has an ultra-thin body – only 11 centimeters. It is also lighter than many models – it weighs 9.5 kilograms. Thanks to this, it is convenient to store it if there is not a lot of space in the apartment (you can, for example, slide it under the bed). Other advantages are 99 speeds to choose from, a remote control and two resistance bands included.
Price: 11,628 rubles
Decide on a set of functions
Many platforms have built-in training programs (focusing on different muscle groups) and a timer with a clock. This is convenient for those who plan to play sports. Another plus is the control panel. With it, you can switch the vibration speed without interrupting your exercises.
Read reviews
Some models are noisy during operation, while others have a short cord. If you have a small child, a nervous dog and an inconveniently located outlet, it will be inconvenient to practice. Therefore, it is better to study the nuances in advance.
Vibration platform YAMAGUCHI
A platform for those who plan to actively train. Instead of expanders, there is a power belt that can be adjusted to suit you. And instead of a remote control, there is a remote control bracelet (you don’t have to hold the remote control in your teeth while you squat with dumbbells). The platform is powerful, but compact and silent.
Price: 34,900 rubles
How to use the vibration platform
Firstly, you can just stand on it. Place the exercise machine on a flat surface, stand on it and turn it on. But even in such a simple workout there are several rules:
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Place your feet shoulder-width apart and bend your knees slightly (this is necessary to avoid damaging your joints).
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Wait at least 40 seconds for your body to get used to the vibration.
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Start exercising.
The most important thing is that it is better not to exercise for more than 15 minutes at a time. They even write about this in the instructions. If you are pregnant or have a chronic illness, consult your doctor before purchasing.
Secondly, you can not only stand on the vibration platform, but also do exercises. Manufacturers usually advise:
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squats – with your own weight or dumbbells;
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calf raises – for training the legs;
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plank – place your hands on the platform, feet on the floor, stand on your toes;
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gluteal bridge – lie on the floor, place your feet on the platform and lift your buttocks off the floor;
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arm extension – attach expanders at the bottom of the platform and raise your arms straight to the sides and in front of you.
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