Nowadays, vibration plates can be found in many homes around the world. This simple and common exercise machine is actually a very recent innovation for the general public, only becoming available on the market at the turn of the century. However, it had previously been used for studies and experiments carried out by space agencies.
Vibration plates were indeed first tested in the Soviet Union of the sixties, which quickly began to use them to improve the physical abilities of astronauts in gravity-free situations. These products are now very popular, and you'll learn everything there is to know about them in the following guide.
- 1 Weekly newsletter with the best personal finance tips
- 2 Key Facts
- 3 Our Selection: The Best Vibration Plates
- 4 Shopping Guide: Everything You Should Know About Vibration Plates
- 4.1 What is a vibration plate exactly?
- 4.2 How should I use my vibration plate?
- 4.3 What types of vibration plates are there?
- 4.4 What is the right training intensity for me?
- 4.5 What can I use my vibration plate for?
- 4.6 Are there contraindications for its use?
- 4.7 What are the best vibration plate brands?
- 5 Buyer's Guide
- 6 Summary
- Vibration plates help us care for our health and improve our physical fitness without making intensive efforts.
- This machine does not replace physical exercise, which is why you need to combine both, in addition to a suitable diet.
- Prolonged or very intense sessions may cause discomfort, pain or fatigue.
- You should consider several key criteria – such as engine power, programs or safety features – when making your purchase.
Our Selection: The Best Vibration Plates
In the section below, we'll have a look at some of the best vibration plates on the market, as well as their main characteristics. All of them are quality yet affordable best sellers that have received good ratings and reviews by past users. Ultimately, everyone is looking for a reliable machine that will satisfy their every need.
Shopping Guide: Everything You Should Know About Vibration Plates
What is a vibration plate exactly?
Nevertheless, a vibration plate cannot replace the exercises and training that any professional athlete has to do. These devices are simply designed to help improve the circulation in your lower body and to stimulate your muscles. Keep in mind that prolonged use will result in a negative impact on your body.
How should I use my vibration plate?
This allows you to perform a complete muscle workout without any effort and without overstraining your tendons and cartilages. You can also use your vibration plate after training – or at any time of the day – for a massage. Simply set the intensity, rest the body part on the device, and relax.
What types of vibration plates are there?
|Criteria||Vertical plates||Oscillation plates||Tri-plane plates|
|Movement||They can move in two directions (up and down).||These models perform two movements simultaneously (up/down and left/right).||They can move in all directions at the same time (up/down, left/right, and front/back).|
|Effect on muscles||They contract and relax the chosen muscle groups.||These plates work on the joints and tone muscles.||They are excellent devices for muscle toning.|
|Other benefits||They increase blood circulation and boost the metabolism.||Oscillation plates have various bone, vascular, hormonal and aesthetic benefits.||They can promote lymphatic drainage and strengthen bone tissue.|
|Frequency (in hertz)||They operate between 25 Hz and 50 Hz.||Their frequency ranges from 18 Hz to 26 Hz.||They have a frequency of 30 Hz to 45 Hz.|
What is the right training intensity for me?
- Frequency: The frequency of your vibration plate should generally range from 30 Hz to 50 Hz. You may even be advised to use reduced power if you're undergoing a specific treatment or starting out with this device.
- Duration: You must not perform sets that exceed one minute, and your daily use should remain casual without doing more than fifteen minutes. In fact, it is recommended to leave a day of rest between each use to give your muscles the time to recover.
What can I use my vibration plate for?
You will have to increase the vibration frequency if you're looking to increase your muscle mass or stay in shape. The chemical reactions that occur in your metabolism will help you get rid of stored fat quickly, leading to more toned muscles.
Are there contraindications for its use?
- Vascular diseases;
- Severe diabetes;
- Artificial prostheses;
- Hernias (certain types);
- Severe migraine;
- Recent surgical wounds;
- Recent IUD (intrauterine device) implant, screws, metal plates;
- Acute illnesses and inflammatory processes;
- Retina dysfunction.
What are the best vibration plate brands?
A world leader in accessories for camping, hiking, and extreme sports, German brand Skandika has created some of the best models available out there. By investing considerable amounts in the development of these new machines, it markets high-quality products. Other references in the industry include Bluefin Fitness, LifePro or Vibration Therapeutic (VT).
When the time comes to buy your very own vibration plate, there is a series of key factors that you should take into account. That way, its performance, and functions will perfectly match your personal needs. In the following section, we'll detail these criteria so that you can make the best purchase to reach your goals while keeping safe and avoiding potential injuries.
The model you choose will obviously be determined by the type of training you want to do. That being said, you should know that many vibration plates will offer the features you're interested in. It is also essential that you properly measure the frequency of the vibrations, as well as the duration of each set. This will help you prevent potential health risks.
If you're looking to use this device as part of a rehabilitation process or simply to lose a few extra pounds, your best option will be to purchase an oscillation plate. In this respect, know that you will find many useful models in the market.
All vibration plates come with pre-installed programs that will help you perform different exercises based on your goals. In many cases, they will also allow you to create your very own program to include the workouts you do most frequently or that are your favorite.
On the other hand, you can also manage every aspect of the device manually to design a specific training session at any given time. The pre-installed programs help you save time and are designed to offer the best exercises for each situation – that way, you can't make any mistake that could lead to injuries.
The vibration plate you purchase should feature a wide base to allow for greater comfort and variety of exercises. That being said, you may also be interested in models that are easy to transport without excessive effort and that do not take up too much space when stored. It is absolutely essential that you check the weight capacity of the device you want to purchase – in particular if you weight over 200 pounds.
The motor power of these exercise machines is very important. This aspect determines their ability to perform sessions at the right intensity and regardless of your weight. Do remember that excessive use can lead to overheating. The motor should have at least 200 watts of power, but bear in mind that your own size and the intensity of use may require greater power.
Each vibration per second equals 1 Hz. If the model you choose has a power of 35 Hz, this means that it will generate 2,100 Hz (35 Hz x 60 seconds), or the equivalent of 2,100 steps – which is around a mile depending on your stride. This frequency provides good results in a very short time and without effort.
That being said, the exercises could end up losing their efficacy if certain parameters are modified. A heavier person can turn these 35 Hz into 25 or even 20 Hz, which will be insufficient to make the body mass vibrate. You should also make sure that the vibrations are evenly distributed throughout the base.
You might think that safety is a non-issue with a device that is fairly small and doesn't involve effort during use, but this aspect remains fundamental. If you know nothing of vibration plates, or if you misuse them, you will be exposing yourself to potential accidents or injuries.
The base of the model you buy should be as wide as possible, with anti-slip properties and manufactured with strong and sturdy materials. Some plates include adjustable belts to provide greater comfort and proper posture for the user. That way, you can work out in complete safety and with confidence.
Vibration plates are easy-to-use machines that allow us to enjoy services typically found in gyms from the comfort of our own home. However, remember that they cannot replace the practice of sport or traditional physical activity. You will obtain optimal results if you combine the two.
There is a wide variety of models available in the market, and it is important that you pay attention to your personal needs and goals when choosing your own. Analyze thoroughly their different features and follow the instructions carefully when using a vibration plate. This way, you will avoid misuse that could lead to injuries for you or damages to the product.
(Source of featured image: Citalliance: 122822377/ 123rf.com)