You've probably seen vibration platforms on social media channels or in magazines over the past few years. Trendy wellness technology has had a moment.
Buzz boards boast the ability to improve balance, strengthen muscles and bones, relieve pain, remove excess fluid from swollen limbs, and help you lose weight. All you need to do is get up and strike a pose, or even just lie down.
But do they really work? Experts say the effectiveness of the plates really depends on what you hope to get out of the experience.
“The platform produces rapid vibrations that stimulate muscles throughout the body, causing them to contract and release several times per second,” said Dr. Jacob Calcei, an orthopedic sports medicine surgeon at University Hospitals.
“This involuntary muscle activation can amplify the effects of your training and provide numerous health benefits.”
Research-backed benefits
According to the Mayo Clinic, research shows that whole-body vibration can improve muscle strength and help with weight loss in combination with a calorie deficit.
A small 2021 study found that just three minutes can help increase blood flow in healthy adults, making it easier for fluid to move throughout the body, although exercise showed greater benefits.
And several studies published since the early 2000s have linked its use to reduced blood pressure. High blood pressure is a risk factor for life-threatening heart attacks and strokes.
Other benefits include relief from back pain, improved balance and strength, and reduced bone loss.
“By exercising or even standing or sitting on a vibration platform, you can improve your body's proprioception,” said sports physical therapist Winnie Yu. Cosmopolitan. Proprioception refers to the body's ability to sense where it is in space, which affects our balance.
But the key to reaping these benefits is knowing how to use the plates to your advantage, experts stress.
Whether standing or sitting on the plates, experts say they should not be used as a replacement for traditional exercise, but rather as a complementary practice. Try doing lunges or plate squats to improve your health.
“Vibration plates are not a magic bullet,” said Jeff Paul, director of personal training at Chelsea Piers Fitness. Harper's Bazaar. “You'll get the most out of them when you combine vibration with movement.”
Not for everyone
Vibration platforms can provide a gentler method for people with joint problems or chronic pain.
Many have different levels or shapes of vibration that make them more effective for different muscle groups. Some move up and down, while others vibrate from side to side or front to back.
However, the dishes are not for everyone.
Intense muscle stimulation can be risky for people with injuries, who have recently had surgery, people with pacemakers, children, or pregnant women.
People with vertigo, migraines, infections, seizure disorders, severe osteoporosis, blood clotting disorders, high blood pressure, and a history of heart attack or stroke should consult their doctor before starting any new exercise.
Another detour? The plates can also be quite expensive.
the independent A review of plates online shows the cheapest ones selling for less than $80 and the most expensive ones capping out at around $3,000.
