Vibration plate exercise machines have become increasingly popular in recent years, thanks to their ability to provide a full-body workout in a short amount of time. These machines use vibrations to stimulate muscles, which can help with strength training, weight loss, and even balance and flexibility. And while you may have received some guidance when you first purchased your machine, navigating a long list of exercises can be overwhelming, especially if you’re not familiar with the equipment. This article is here to help, providing clear and straightforward instructions for a variety of vibration plate exercises to help you make the most of your machine and achieve your fitness goals. Read on for an in-depth discussion about how to use a vibration plate machine, and 10 unique exercises you can do on the vibration plate to achieve your fitness goals.
Why Use A Vibration Plate: A Quick Overview
Whole body vibration plate machines offer a unique way to exercise and maintain balance. In fact, a study in 2017 found that vibration plate exercises can effectively prevent falls. One of the benefits of using a vibration plate is the increased muscle activation compared to standing or exercising on a solid surface. Additionally, vibration plate training can be done in a shorter amount of time than traditional weight-based exercises, with just 15 minutes, 3 times a week, providing effective results. Regular use of a vibration plate can also lead to increased bone density, reduced back pain and weight loss. However, it’s important to note that vibration plates may not be suitable for everyone and certain health conditions or pregnancy may require consulting a doctor before use.
If you want to get in-depth on why using a vibration plate can help you meet your fitness goals, please check out our extensive coverage of vibration plates by clicking the links below:
- Vibration Plate Benefits: What Are They And What Does Research Show?
- Do Vibration Plates Work? An In-Depth Review Of The Research Supporting The Benefits Of Vibration Plates
- Looking For The Best Vibration Plate? Check Out Our 4 Recommendations
How To Use A Vibration Plate Machine: General Instructions
- Start by adjusting the vibration settings to your desired level. Many machines have different settings for amplitude (the strength of the vibration) and frequency (the speed of the vibration). Begin with a low setting and work your way up as you get used to the machine.
- Stand on the plate with your feet shoulder-width apart, and hold onto the handles or railings for balance.
- Start with a simple exercise, such as standing on the plate and allowing your body to adjust to the vibrations. You can also try doing squats or lunges while on the plate.
- As you become more comfortable, try incorporating other exercises such as push-ups or crunches while on the plate.
10 Unique Vibration Plate Exercises
The unique exercises suggested in the article include a variety of strength training and cardio exercises that work multiple muscle groups at once. These exercises include squats and press, lunges, planks, push-ups, tricep dips, Russian twist, leg extension, bicep curl, reverse crunch, and balance and flexibility exercises. These exercises are designed to help with strength training, weight loss, and balance and flexibility. They can be done on the vibration plate machine and can be adjusted to suit different fitness levels.
Squat and Press
Targets legs, glutes and shoulders
Stand on the plate with your feet shoulder-width apart. Lower into a squat position, then press up through your heels as you straighten your legs and lift your arms above your head. Repeat for 12-15 reps.
Lunges
Targets legs and glutes
Stand on the plate with your feet shoulder-width apart. Step forward with one foot and lower your body until your thigh is parallel to the ground. Push back to the starting position and repeat on the other leg. Repeat for 12-15 reps on each leg.
Plank
Targets core and shoulders
Place your hands on the plate and walk your feet back until you are in a plank position. Hold for 30 seconds to 1 minute.
Tricep Dips
Targets triceps and shoulders
Place your hands on the plate and lower your body into a dip position. Lower your body until your arms form a 90-degree angle, then push back up. Repeat for 12-15 reps.
Russian Twist
Targets obliques and core
Sit on the plate with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight or a medicine ball and twist your torso to the right, then to the left. Repeat for 12-15 reps.
Leg Extension
Targets quadriceps
Stand on the plate with your feet shoulder-width apart. Raise one leg straight out in front of you, then lower it back down. Repeat for 12-15 reps on each leg.
Push-Ups
Targets chest, triceps and shoulders
Place your hands on the plate and lower your body into a push-up position. Perform a push-up, then repeat for 12-15 reps.
Bicep Curl
Targets biceps
Stand on the plate with your feet shoulder-width apart and hold a weight in each hand. Curl your arms up towards your shoulders, then lower them back down. Repeat for 12-15 reps.
Balance and Flexibility
Targets the muscles in the legs and core
Stand on the plate with your feet shoulder-width apart. Hold onto the handles or railings for balance. Slowly lift one leg off the plate and hold it in the air for a few seconds. Lower it back down and repeat on the other leg.
Reverse Crunch
Targets core and lower abs
Lie on your back on the plate and place your hands behind your head, or on the vibration plate handles for balance. Bring your knees towards your chest and lift your hips off the ground. Lower your hips back down and repeat for 12-15 reps.
Vibration Plate Exercise FAQs
In this section, we will address some of the most frequently asked questions about vibration plate exercise machines. From how to use the machine to what fitness goals it can help you achieve, we will provide clear and concise information to help you make the most of your vibration plate workout. Whether you’re a beginner or have been using a vibration plate for a while, this section will provide you with the knowledge you need to get the most out of your vibration plate exercise routine.
Are vibration plates a good form of exercise?
Vibration plates can be a good form of exercise, as they provide a full-body workout in a short amount of time. They work by stimulating muscles through vibrations, which can help with strength training, weight loss, and even balance and flexibility. This type of exercise is called “whole body vibration” and it can lead to increased muscle activation and improved balance. However, as with any exercise program, it’s important to consult with a healthcare professional before starting to ensure it’s a safe and appropriate form of exercise for you.
What fitness goals can a vibration plate be best used for?
Vibration plates can be used for a variety of fitness goals, including strength training, weight loss, and improved balance and flexibility. They can be especially helpful for those who have difficulty with weight-bearing exercises, as the vibrations can help increase muscle activation without putting too much stress on the joints. They can also be used to improve balance and flexibility, as the vibrations can help stimulate the muscles that control balance. Additionally, vibration plates have been found to help with reducing back pain and increasing bone density.
How long should you exercise on a vibration plate?
The duration of your vibration plate exercise will depend on your fitness level and goals. However, it’s generally recommended to start with shorter sessions of about 15 minutes, 3 times a week. As you become more comfortable with the machine and your fitness level improves, you can gradually increase the duration of your sessions. It’s important to listen to your body and not to overdo it, as vibration plate exercises can be intense.
Do vibration plates burn belly fat?
Vibration plates can help increase muscle activation and burn calories, which can lead to weight loss, including belly fat. However, it’s important to keep in mind that spot reduction of fat is not possible and weight loss will occur throughout the body. A healthy diet and regular exercise are important components of losing weight and belly fat.
Does a vibration plate help you lose weight?
Vibration plates can help with weight loss by increasing muscle activation and burning calories. They can be a beneficial addition to a weight loss program that includes a healthy diet and regular exercise. However, it’s important to keep in mind that weight loss results will vary depending on individual factors such as starting weight and diet. Therefore, a vibration plate alone may not lead to significant weight loss, but it can be a useful tool when combined with other weight loss efforts.
