Vibration plates move at different frequencies, some as high as 30 to 50 vibrations per second. As such, your muscles contract with incredible speed, as if you were exercising.
Of course, simply standing on a vibration plate doesn’t have the same toning effect as weight training would.
But any movement is better than no movement. And although the research is limited in regards to the muscle toning effects of vibration plates, there is plenty of anecdotal evidence online. You can read user reviews for a wide range of reliable vibration plates, and you can see many happy customers relishing their fitter appearance.
You can count weight loss among the proven benefits of vibration plates if you’re to believe this study was published in the Endocrinology Journal.
The researchers admit that using a vibration plate is on par with running on the treadmill in what weight loss is concerned.
The whole body vibrations sent through your entire body can reduce fat deposits in your midriff section and activate the liver. That way, your liver can metabolize fat at a faster rate instead of transforming it into glucose.
These effects were noticed on mice, who exercised for three months, 20 minutes per day. There are no similar human studies yet, but there’s a reason scientists tested vibration plates on mice: our bodies work fairly the same.
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As you’re running through your fat deposits, you have more chances of losing weight. That’s because your increased muscle mass burns more calories while you’re at rest than your adipose tissue.
Besides, losing fat and toning your muscles are the cornerstones of weight loss.
Of course, vibration plates help you lose weight if you help yourself too. That means eating healthily and doing exercise that challenges you, to burn more calories.
Increased Metabolic Rate
As you improve your muscle mass and decrease your fat deposits, your resting metabolic rate increases. This can help you counteract the negative effects of weight loss plateaus.
When you’re on a diet or at bed rest, your brain turns on its survival mode and makes your body conserve your resources. That translates into storing fat and decreased metabolic rate so you use up less energy than you normally would.
In turn, an increased metabolic rate means an increased energy expenditure even while you’re resting so you will have a healthier metabolism.
Healthier Endocrine System
A healthy metabolism has important benefits on your endocrine system. That way simply using a vibration plate may be the thing you need to improve hormonal problems such as acne, menstrual pain, or thyroid-related problems.
Lower Stress Levels
A working metabolism and good hormone production keep your cortisol levels in check. Cortisol is the stress hormone, the one that makes you feel angry, anxious, and agitated. Besides, high levels of cortisol are linked to sleep issues like insomnia or difficulty achieving REM sleep, the sleep stage that helps you feel more rested.
Besides, working out on a vibration plate is fun and exciting. Simply using your vibration trainer as a massage device is incredibly relaxing too. All these things activate your endorphins and serotonin – hormones produced by the happiness and pleasure centers in your brain.
And guess what these hormones do? Yes, they fight stress.
Improved Bone Density
Studies show the important effects of vibration plates on your bone mineral density. The Belgian researchers who published their work in the Journal of Bone and Mineral Research emphasize that the participants saw a 1% increase in their hip bone density.
This study also highlights an increase in overall muscle strength after the six months exercise period. During this time, the participants spent merely 30 minutes on their vibration plates, three times each week.
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Better Balance And Flexibility
A vibration plate challenges your balance because it makes your brain think that you’re falling. As such, your core has to make more effort to keep you onto the plate, by contracting your midriff and lower-back muscles.
Improved core strength leads to a better balance and improved flexibility in day-to-day life. This comes with the enormous advantage of a better overall posture, which significantly decreases the chances of back pain, and relieves pre-existing chronic pain.
Improved Blood Circulation
It has been shown that vibration devices improve blood circulation because they activate blood flow. Poor circulation leads to all sorts of conditions, which range from cold hands and feet to cramps and edema.
Vibration promotes lymphatic flow, which drains fluid from the problem areas and allows the blood to circulate freely, irrigating your limbs properly.
Improved blood circulation may reduce the risk of heart issues as well as diabetes because insulin is better metabolized in your body.
Vibration plate benefits include a stimulated collagen production because all your hormones work top-notch, your blood circulation is improved, and your metabolism is in top gear.
Collagen is the hormone that makes your skin smoother. As your fat deposits plummet and your collagen production is accelerated, you end up with less cellulite.
Although cellulite is not a medical condition and not something you should be ashamed of, many people prefer a smoother aspect to their skin, which improves their confidence.
You can use a vibration plate for strength training purposes too. Indeed, many people prefer simply standing on their vibration trainers, but that doesn’t mean you have to.
Use the vibration plate to challenge yourself and make all the bodyweight exercises in your routine more difficult. Vibrations challenge your balance and increase the difficulty of everything from lunges to static squats to push-ups. That way, you will get fitter and stronger faster.
If you’re extremely sore after a workout, standing or resting your limbs on the vibration plate accelerates blood flow and gets the lactic acid out of your system.
If you’re sore and cramped after a long day at the office, a few minutes on the vibration trainer reduces aches and pains.
If you’re bedridden or recovering from an illness, a better blood flow and more stimulated muscles increase your recovery speed, as long as your GP allows the use of a vibration plate.
Low-impact Exercise For Health-Restricted People
There are many times when high-impact exercises, albeit amazing for weight loss and endurance, don’t work for you, whether you’re pregnant, have low energy levels, are suffering from arthritis, sciatica, or Parkinson.
But that doesn’t mean you have to cut all the exercise from your life. Low-impact can be just as good as long as you’re challenging yourself, and you’re moving to feel good.
If you can’t take part in traditional exercise because of your health restrictions, a vibration plate can improve your strength level and how fast you can move according to research.
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Possible Negative Effects
The current research is limited in terms of whole-body vibrations from vibration plates. And that’s because the industry is evolving at a high pace, with many types of vibrating motions (vertical, oscillating, elliptical, 3D), at a high range of frequencies and intensities.
If you read online reviews for the best – or even the worst – vibration plates, you’ll notice that there are no customer complaints regarding negative effects on their health caused by vibrations.
However, there is some research in the area of occupational health and safety regarding high-range vibrating machines. These vibration hazards can include nausea, tiredness, seeing, and speech problems, along with nerve and tissue damage.
It’s unlikely that 10-30 minutes of vibrations per day can produce the same negative effects as constantly using a jackhammer for years, though.
Other than that, there might be some dangers if the vibrating plate you choose doesn’t respect safety standards, and breaks down while you’re using it. That’s why it’s important to do your research and get the best vibration trainer out there.
Spending your savings and using a power plate to no avail is a worthwhile risk. Take into account that there are few comprehensive studies for vibration plates, although there are plenty of positive customer reviews and a whole lot of shiny marketing surrounding them.
Limited mice-related research might not apply to people. Although mice and people are quite similar, that doesn’t exclude their differences in physiology.
Today’s (limited) human research on vibration plates shows significant improvements in blood circulation and bone mass, along with more tone for mobility-challenged people.
While vibration plates are no miracle workers in terms of weight loss and strength training, they can become helpful tools in your strategy. So if you’re already eating healthily and exercising, a vibration plate can speed up the benefits of this healthy lifestyle.
The Negatives Of Too Much Marketing
There are already plenty of gyms, sports facilities, and trainers that claim to effectively use vibrating machines to promote weight loss and other health effects.
Vibration plates brands are already milking this cow and making too many far-fetched claims on the benefits of their products. Stars like Madonna, Heidi Klum and Sean “Diddy” are already star endorsers of vibrating platforms or have had their image linked to such products.
This much glam discourages people from doing the work they need to reach their fitness potential. Sitting on a vibration plate is more appealing than actually working out or eating healthy, BUT, if you can do those things, don’t rely on the vibration machine alone.
Otherwise, if you want to relax, speed up your fitness progress, or have mobility issues, vibration plates are worthy allies.
Vibration plates have several indisputable advantages, along with a great deal of inferred benefits. Many happy customers say that vibration platforms helped them lose weight, tone, reduce pain, and improve their blood circulation.
The research is limited and broadly overshadowed by marketing. But the vast amount of customer testimonies is a convincing argument that vibration plates work.
If you do your best to stay active and eat correctly, a vibration plate can only accelerate your progress.
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ROWING MACHINE BENEFITS
- FULL BODY WORKOUT
The rowing machine is the only piece of indoor fitness equipment that gives you a full-body workout. Unlike many other exercises, rowing requires your upper and lower body to work in equal measures to perform a full stroke. A huge range of muscles is used in rowing, which means you gain maximum benefit from one machine.
- CARDIO AND STRENGTH TRAINING
Rowing machines benefit your cardiovascular and muscular systems. Rowing gets your heart racing, bringing you all the benefits of improved circulation. It also introduces resistance, which leads to increased strength and muscle condition.
- IMPACT FREE
Indoor rowing is a low-impact and non-weight-bearing exercise. The smooth movement of a row makes for much less impact on joints, decreasing the likelihood of injuries. Therefore rowing benefits a range of people in recovery or rehabilitation for existing injuries. Because there are no weights to hold during rowing, it’s highly suited to users with bad knees or hips. It’s also fantastic for older people who want to enjoy a vigorous workout without the risk.
- INCREASE STAMINA
Rowing machines are an excellent choice for endurance training. Rowing stimulates and strengthens the heart and lungs, helping you along in your fitness journey. You can perform full-body aerobic and anaerobic exercises on the rowing machine by switching up your workouts. Steady-state rowing will promote aerobic endurance. HIIT sessions will develop your anaerobic endurance.
- MAJOR MUSCLE GROUPS
Rowing machines benefit all muscle groups, keeping you strong and well balanced. Rowing regularly will strengthen your shoulders, arms and back muscles as well as your glutes and hamstrings. It will also improve the strength and tone of your core muscles.
- WEIGHT LOSS
Because your entire body has to work hard during rowing, it’s a great exercise to help you achieve a healthy weight. Weight loss facts: Rowing burns 600- 1,000 calories per hour, making it a highly effective exercise to shed some pounds.
Benefits of Indoor Rowing:
- PEACE AND QUIET
You don’t have to brave the stormy seas to get an incredible workout from rowing. Indoor rowing has just as many health benefits as outdoor rowing, so much so, indoor rowing has even become its own event. A home rowing machine is a convenient and reliable fitness option throughout the year.
- EASY TO INSTALL
If you’re looking for home workout equipment, but you don’t have a lot of room, a rowing machine could be a perfect option. Rowing machines are relatively lightweight and don’t take up as much floor space as other fitness equipment. If you have lots of steps or access to your home is tricky, rowing machines are probably one of the better options for you.
TYPES OF ROWING MACHINE
The various types of rowing machines are generally grouped depending on the kind of resistance they offer. Resistance type affects the intensity of your workouts as well as how smooth and realistic the rowing motion is. There are six types of rowing machines widely available to buy in the UK:
- Recommended Rowing Machines:
AIR ROWING MACHINES:
Air rowing machines are the main type of rowing machines found in commercial gyms and rowing clubs. Generally, these machines are preferred by Olympic rowers and keen enthusiasts. For the market leader, Concept 2, expect to pay approximately £850.
FEATURES: When you row, you pull a flywheel into a spinning motion. The resistance is created as the blades of the flywheel push against the surrounding air. Rowing faster creates more resistance on the flywheel blades which in turn makes it harder to grow. This means that air rowing machines provide an excellent rowing-on-water simulation.
AIR ROWING MACHINE BENEFITS: Air rowing machines provide an excellent rowing-on-water simulation. With an air rowing machine, you remain in control of your resistance throughout your workout. If you want more resistance, you simply row harder and faster. For less resistance, row less intensely.
MAGNETIC ROWING MACHINES:
Magnetic rowing machines are the most basic type of rowing machine. They utilize cheaper materials to keep costs down. You’ll find them from £100 to £300. Unfortunately, the build quality means they are often not as durable as other types of rowing machines. If you’re thinking about buying one, be sure to read the reviews first.
FEATURES: These magnetic rowing machines have a similar type of resistance to exercise bikes. Magnets are placed next to the flywheel and create a drag on the spinning flywheel. Changing the resistance involves moving the magnets closer to the flywheel for more resistance. Resistance is then changed manually during the workout.
MAGNETIC ROWING MACHINE BENEFITS: You can set the resistance at a level that suits your fitness level. The resistance will remain constant, however hard you work out. The downside? Because the resistance doesn’t respond to your movements, the row feels less smooth.
AIR AND MAGNETIC ROWING MACHINES:
Air and magnetic rowing machines combine both magnetic resistance and air resistance to offer an affordable alternative to air rowing machines. They are also known as mag-air rowers. Magnetic air resistance can be changed manually, depending on how challenging you want your workout to be. Additional dynamic air resistance creates a smooth rowing motion. Mag-air rowing machines can usually be purchased for between £350 – £800 depending on a variety of features.
FEATURES: The addition of magnetic resistance means you can tailor your workout to your ability. Air resistance adds a dynamic element. The harder you row, the more air resistance you feel.
However, the feel of the row is not comparable to that of air rowing machines. The air resistance mechanisms are less powerful in mag-air rowers. The resistance is not as dynamic and the row not as smooth.
MAG-AIR ROWING MACHINE BENEFITS: Although mag-air rowers don’t give the most accurate rowing simulation, they suit most home users. They offer a rewarding rowing experience, tailored to your ability.
WATER ROWING MACHINES:
Water rowing machines provide resistance via water resistance. Rowing pulls paddles through a tank of water. This creates an accurate rowing-on-water simulation. They are available from £700 to well over £1000.
FEATURES: One of the most popular features of water rowing machines is their aesthetic design. They’re usually made from wood and designed to look beautiful in-home settings.
WATER ROWER BENEFITS: Water rowing machines provide an accurate rowing simulation, with dynamic resistance. The only drawback is, in order to adjust resistance, as you would with the damper on an air rowing machine, you have to put more water into, or take water out of the tank. This can be tricky to do. They are also hard to store, as they rarely fold down or separate easily.
Poor Quality Rowing Machines:
HYDRAULIC ROWING MACHINES:
We have carried out a lot of tests on these cheaper rowing machines. If you are likely to be exercising on them more than once a week or you weigh over 10 stone, we recommend that you avoid them. They are often very cheap but the build quality is in general not very good either so you are likely to end up wasting your money.
Hydraulic rowing machines often use an elastic cord, rather than a high-quality belt or chain. The elastic cord tends to create a variety of problems. They can lose their elasticity over time and slip, causing a jerky rowing motion.
Hydraulic rowing machines use a piston mechanism to provide the resistance. This can often get stiff and put the welding under a lot of pressure.
If you do end up buying one of these cheap rowing machines, please be careful to look at the rowing machine warranty.