Why Use Vibro Plate Exercises?

If you have arrived here looking to wobble without exercises, that’s fine, as using vibro plates will still help you. However, vibro plate exercises will enhance all your efforts whatever your age and whether you want to wobble for health, general fitness or for sports reasons. But which exercises will get you the most benefit from your vibro plates?

The exercises you choose will depend on why you are doing them and your age and capabilities. For example, there is quite a bit of evidence to suggest that at least for the experimental subjects in research trials, that the use of vibro plate exercises can improve bone mineral density in older women and help prevent falls. If you are a post menopausal women with early osteoporosis the exercises may be aimed more at improving lumbar bone density and balance but you should always check with your doctor if you think or know you have osteoporosis (see below). The use of vibro plates in sport is quite well known and will increase muscle density and tone when using conventional or explosive strength training. If you want to lose weight, vibro plate exercises can help you use up to 170 calories every 5 minutes.

Vibro plate exercises for sports enthusiasts enhance and supplement motion and stability quickly, making it ideal for warming up. The benefits are based on the stimulation of the fast-twitch muscle fibers that improve explosive strength, muscle endurance, agility and motor learning. Trainers will recommend specific training for an individual depending on their specific needs and sport. General fitness exercises may include squats and bench presses on the vibro plates.

If you are a beginner, make sure you read the manufacturers guidelines first. Also, consider that using the vibro plates gives you a much more intense than regular exercising. Aim for 10 to 20 minutes a day or whatever you can manage. DO NOT overdose, as you can weaken your muscles and undo some of the benefits. The actual amount of time on the plates will vary depending on the power of the machine, which is why you need to refer to the manufacturers guidelines as your muscles need time to recover. It may in fact be safe to use the plates for up to an hour in total per day.

Suggested exercises for beginners to tone your body include squats and stretching. For sports and body building, try the ab bridge, push-ups/planks, bicep curls and hamstring holds. Details of how to do these can be found elsewhere on this site. You can get an excellent wall chart  known as the  Beginners Vibration Plate Exercise Programme (shown right) that is certainly worth looking at.  For the more advanced there is also the, Advanced Vibration Plate Exercise Programme.  Should you be really keen(!), you can get both the Basic and Advanced Combined Vibration Plate Exercise Programmes for a bit less (although personally, I think the postage is a little heavy on these charts).


OK, so the reason many of you will be here is for weight loss reasons as well as toning up. First, this is no miracle machine; you will need to alter your eating habits as well. Reports that using vibro plates will make you lose weight are greatly inflated – yes, they will certainly help to speed things up by improving muscle tone, but on their own, IMHO, forget it! If you like the gym, still go, the more avenues you can explore the better. If you feel you would benefit from a personal trainer, find  one. In fact, if you happen to live in the Frisco area, finding a Frisco personal trainer with some decent testimonials should be no problem.

Evidence from research found that an overweight group dieting and using vibro plates when followed over time, lost more weight than a group exercising using other means. However, the groups in this study were probably too small with only 15 in each group. Larger numbers would normally be required or the study replicated. However, there are probably enough studies with enough positive results for there to be some truth in the claim that vibro plates will help you lose weight and keep it off.

IMPORTANT NOTE

It is important that you speak with your doctor before using vibro plates if any of the following relate to you, as their use may aggrevate the condition. If your condition is not on the list you would also be wise to check.

You are pregnant
Have Acute/Deep vein thrombosis
Any serious cardiovascular disease
Have a pacemaker
You suffer from chronic fatigue syndrome
Have an acute hernia
Acute disc related problems
A particularly severe diabetic neuropathy
Tumors including metasatic
Any recent surgery or fresh wounds
Epilepsy
You have gallstones, kidney or bladder stones
Acute rheumatoid arthritis
Any acute inflammations, infections or fevers
Severe migraine
Surgical metal implants
Severe osteoporosis with a BMD of less than 70mg/ml
Nephrolithiasis

Please be aware that several of the links found here will earn a commission for this website to help keep it afloat!

Medicarn ® Power Vibro Plate Exercises DVD

Medicarn is one of the leading manufacturers of vibro plates, but whether you own a Medicarn or another make, you may find their vibro plate exercises DVD useful.

You can play it on your PC as well as a DVD player with the correct software which may be more handy for you. It has the most common and useful exercises you can do on your vibro plates. Although it suggests 10 minute workouts, IMHO this should not be done all at once without a break until you are used to the plates.

You will be able to work out your entire body with these exercises or simply target a specific area such as your upper body, legs or thighs.

As we do, they recommend that you consult with your Doctor before starting any physical exercise and or using any form of exercise equipment including vibro plates.   The information is not intended to replace advice given by your Doctor. No claim or opinion is intended to be, nor should it be construed to be medical advice. The information and products on our web sites are not intended to diagnose, treat or cure any disease and are not a guide for self diagnosis and/or treatment.

This particular vibro plate exercises DVD highlights the following…

  • Can be used with most types of Vibration Plates
  • Includes the 15 most common workouts
  • Includes a 10 Minute workout Count Down
  • Choose from individual 2-3 muniute workouts for individual areas to work on
  • Reasonably priced at £8.99 with THIS LINK
  • Medicarn Exercise Chart with THIS LINK

Getting To Grips With Vibration Plate Exercises

So you have unpacked your beautiful new vibro plates and wondering what vibration plate exercises are. Did you think you could just stand and wobble everything away? Well, maybe, but it would take longer to have the desired effects and be far less targeted than your probable needs. Basically, you have to work with the machine rather than dominate it.

Vibration plate exercises are all about condensing the time you’ll normally require to get the same level of benefits if exercising without using vibro plates. But when you initially get your machine from the box, it’s a bit scary! The actual manual (if there is one) doesn’t give you a lot of help other than to inform you how to operate the machine and hopefully, some really essential safety precautions that you should comply with.

Don’t ever be tempted to just “go for it” for hours at a stretch, as you just won’t get the effects you happen to be after and could do yourself some real injury in the process. Vibration plate exercises are all about beginning gently and spending just a few short moments on the vibro plates before you let your body take a rest.

Make yourself aware of precisely what is happening to your system. Basically, you are trying to force your muscles to respond to a greater extent than normal, this is achieved by fooling your brain into thinking you are on an unstable surface. The brain reacts to this by simply triggering the muscles to compensate. As the vibro plates move quickly, the muscle tissue are almost inside a permanent state of being triggered. It is this fast effect that tones up your muscles rapidly.

The exercises you will need will depend on your own requirements and desires. Should you be fortunate enough to have received a DVD from the manufacturer, this will certainly allow you to learn how to do the workouts properly. That is, provided you have a means to view it in the same location as your vibro plates! Books along with manuals can be challenging, as you need somewhere not only to prop them up, but to keep them wide open as well – with luck, where one can still go through them!

One other good choice is to find a vibration plate exercise chart. These aren’t available everywhere and also IMHO, a little pricey for what is essentially a laminated poster. That said, they are extremely beneficial and can be placed on the wall just where you need it making it simple to follow. There are two types available, one showing a beginners vibration plate exercise programme and the other a more advanced program as you progress.

Vibro plates have given an enormous boost to sportsman and those with particular health issues along with their use in aiding in weight loss (you still need to eat healthily however). There are many studies that will support their use, including well publicised research from NASA. Since they are becoming more easily accessible to the retail industry as advances in technology reduce costs, there happens to be no excuse in not starting your vibration plate exercises as early as you can.

The Relationship Between Vibration Plates And Weight Loss

Dieting can be really hard therefore we need all of the help we are able to get so will using vibration plates and weight loss have reciprocal benefits! Unfortunately, a weight loss diet plan can be slow-moving and we are impatient and, you need to do a great deal of exercise to speed things up. Then again, the majority of us are pretty lazy as well, and that’s a bad combination. We all know that keeping fit is actually a necessary consideration nowadays in this couch potato society, but not many of us are that focused or have the time. One way is by using vibro plates as you’re able do an hour’s worth of exercising in just ten minutes…. bonus!

Vibration training will assist you to shed weight and firm up but it won’t replace that you basically need to consume fewer calories than you eat. However, as I understand it, whenever we exercise, our muscles become tougher and, as muscles use-up more calories than fat, it stands to reason that any exercise (particularly strength training) will help you lose more fat than a weight loss diet alone. All you need to do is to watch something similar to, “The Biggest Loser” to see this concept in action.

Now as I said, using vibration plate machines will raise the benefits of exercise while decreasing the time that it takes to do them. So, vibro plate exercises provide you with the best of both worlds and, when you have lost the weight they will help you in maintaining that weight loss in the long-term. You do not need to buy the most expensive machine, but do your research before you buy. When it comes to the cost, also consider just how much gym membership could be and whether you would truly get all the use from your membership.

I would recommend you visit a gym or salon to use a machine and ask what you should and should not do when working with vibro plates. If you buy one yourself, make sure you look at guidelines and comply with them. This is important because type of exercise is anaerobic and means that you will burn energy without oxygen being present. If you don’t want your muscles to actually waste, you truly must take frequent breaks. Depending on the exercise, don’t stay on the plates for longer than five minutes without taking a couple of minutes break for your muscles to cool down.

Research into vibration plates and weight loss is relatively new but has seen some good results. For instance, in Belgium in 2009 a group of women who used vibro plate exercises as well as a using a weight loss diet, lost more weight (in particular, tummy fat) than the group who used traditional exercises.

Who Should Not Use Vibro Plates?

Although the majority of people will be fine using vibro plates, it is important that you speak with your doctor before using if any of the following conditions relate to you, as their use may aggravate the condition. If your condition is not on the list, you would also be wise to check before use.

You are pregnant
Have Acute/Deep vein thrombosis
Any serious cardiovascular disease
Have a pacemaker
You suffer from chronic fatigue syndrome
Have an acute hernia
Acute disc related problems
A particularly severe diabetic neuropathy
Tumors including metasatic
Any recent surgery or fresh wounds
Epilepsy
You have gallstones, kidney or bladder stones
Acute rheumatoid arthritis
Any acute inflammations, infections or fevers
Severe migraine
Surgical metal implants
Severe osteoporosis with a BMD of less than 70mg/ml
Nephrolithiasis

The above is not an exhaustive list of who should and should not use vibro plates, so do please check with your doctor if you are at all concerned.

Do Vibration Plates Work?

Vibro plates are increasing in popularity but are not a new phenomenon and are frequently used to supplement sports training and for medical benefits as well as weight loss. However, do vibration plates work and how do they work?

Vibro plates either oscillate up and down or by using reciprocating vertical displacements that increase lateral accelerations. Typically, the home user will have an oscillating plate machine although researchers will use either type. Vibro plate exercises are low impact making them ideal for all adults and those with limited mobility (e.g. those with arthritis or joint pain). Whether you do additional exercises or not, you just stand there, hold on if you like, and let the machine do the work without the need for taking a cooling shower afterwards!

Machines typically have a range of pre-set programs and speeds that make the plates move at different speeds and in different ways. When the plates move, this makes even the tiniest muscles work hard. It’s not only your legs that get the effect, you can feel the sensation in the arms as well and with vibro plate exercises, you can target specifics like those ‘bingo wings’ you have been trying to get rid of!

Research and statistics from published research trials suggest they most certainly do work, at least for the people involved in the trials. The most reported trials are those carried out by NASA in 2001 in New York, although it is important to realise that the vibro plates used to train astronauts differed from those used by the domestic user today as the astronauts would be required to perform their duties while weightless in the space shuttle. The aim of this research included maintaining and improving muscle mass and bone density and has led to many other subsequent studies involving sportsmen and osteoporosis sufferers.

Briefly, in the NASA study, baseline measurements were taken from the astronauts prior to them exercising while using the vibro plates for 15-20 minutes a day. Positive results were recorded in terms of an increase in bone density and muscle mass following the test period.

Moving back to osteoporosis, there are many studies that support the notion that vibro plate exercises can improve bone mineral density (BMD) at least in post menopausal women, and help reduce the incidence of falls and bone fractures to a much greater effect that just walking (see for example, Guis, Raimundo and Leal, 2006. You can read the paper yourself at  http://www.spinesmithusa.com/docs/Stimulation-Gusi.pdf for the full article). This may be due in part to the strengthening of core muscles and balance due to the nature of the vibro plates to improve balance. However, so many controlled studies can’t all be wrong even if they disagree on some issues that may be due to other factors (e.g. increases in lumbar spine bone density producing some increases but not statistically significant ones).

I guess what the above is basically saying if you are asking “do vibration plates work? is that yes, vibro plates do work. However, you should always check with your doctor to see if they are OK for you. If you suffer from arthritis, osteoporosis or any other type of problem, they may be able to recommend specific exercises for you. Apart from a little blood pressure problem (vibro plate exercises are suppose to help with that as well!), I am reasonably fit for my age and my doctor could not see any potential problems with using these type of machines.

What About Vibro Plate Hire?

If you are like me, you want everything at the best price and as quickly as possible and vibro plate hire may be a good option for you. My other tendency in the past has been to buy something, use it twice and then ignore it. If you have paid for a piece of equipment upfront, then that’s a total waste of money so I’m more careful now.  Hiring a machine is a good option if you needs are short-term (e.g. recovery from an injury, help with physio, training for a specific sporting event), if you can’t decide whether you want one, if you don’t have the cash outlay now or can’t get out of the house.

Vibro plates were developed by astronauts and used by many celebrities. Until now, they have been out of reach for many private individuals because of the cost. Not anymore! While you can still pay thousands for these machines, there are some cheaper that will be more than adequate for most people.  Your other option of course is to hire a vibration plate.

Vibro plate hire will also allow you “try before you buy” at a fraction of the cost. If you really do find that the benefits are worth the cost (and I think you might!), then you will have a better idea of what options you need and whether you want to spend out for a top-grade professional machine or a simpler one will do the job adequately for you.

Vibro plate exercises are believed to achieve the same results much faster when compared to conventional fitness training methods. Ten minutes of minimum effort is worth an hour of an Intensive work out!

It is not only private individuals who opt for vibro plate hire. Salons, gyms, clubs and even entertainment centres prefer this option. This is because if something goes wrong, someone will come out and fix it. It also ensures you have the latest up-to-date equipment delivered to your door.

Most vibro plate suppliers will allow you to buy the machine after you have tried it, but if you do this, be sure you check out the competition first as you still may be able to get it cheaper even after you have taken the hire cost out of the equation.

You can take out vibro plate hire for as little as a month, although this will be the most expensive option. If you are unsure, think about three month deals as this will give you time to fully assess the benefits. It’s not difficult to find hire companies, just use one of the big Internet search engines and do your research. There will be some variation between companies, but generally expect to pay £16 a week for a 4 week hire (this is usually the minimum hire period), £12 a week for 3 months vibro plate hire. Watch out for the delivery charges though, although these will usually include assembly, they are often hefty and will be payable again if you have the machine collected later.

You could of course join a gym and reap the benefits of many different machines. However, with all the best will in the world, if it’s pouring with rain, it takes you half an hour to get there, or you know the gym is busy – will you go enough to use up the cost of your gym membership? The monthly fee for gyms is rarely below £30 and often twice that.

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