If you’re an exercise enthusiast, you’ve probably seen a video or two on your social media feed about the benefits of vibration plates for exercise. Despite all the popularity on TikTok, have you ever enquired if these devices are ideal to add to your exercise regimen?
Content creators credit vibration plates with their claim to fame by touting these devices as a great addition to your workout because they tone your legs and promote lymphatic drainage. All that comes from standing and exercising while you are on top of a vibration plate. Nevertheless, can they really do the trick in helping you lose weight? Consider what the experts say.
Do Vibration Plates Work?
Adding vibration to a workout isn’t new; for many years, people have included it in their workouts. Have you ever wondered what vibration does to your body? When the body is vibrating, this stimulates the muscle spindles and receptors that help control when the muscles contract and relax, says Brad Schoenfeld, a professor of exercise at Lehman College in the Bronx, United States. When your muscles contract during exercise, you might easily think that they would tire out or change your physique, but there is little evidence that vibration will help you gain muscle mass or lose fat, Dr. Schoenfeld says.
Dr. Jeanne Doperak, a primary care sports medicine physician at the University of Pittsburgh Medical Center, notes that vibration plates are not a substitute for a traditional exercise regimen, which should include cardio, strength training, and stretching. If you’re someone who never works out and gets a vibration plate, expecting to lose weight or gain a six-pack, you will likely be disappointed.
Dr. Ashton Dobbins, an exercise physiologist and founder of Team Ascend, says that the same applies if you are interested in using a vibration plate for muscle recovery or reducing soreness post-workout. Dr. Ashton says that you are much better off going to a sauna or applying heat with a compression device.
All three experts concur that a lot of goals that you hope to achieve with a vibration plate can be accomplished with better, cheaper methods. Nevertheless, have you ever wondered if there are any benefits to using vibration plates? Here are a few.
Amplified Workouts
Vibration plates are a great way to amplify a traditional workout. For example, if you prefer exercising at home instead of a gym, you can use a vibration plate to add variety to your workout routine. Performing strength exercises like squats or planks on a vibration plate engages your core more effectively than when you are on solid ground; however, as a word of caution, be mindful of your balance. The key is to start slowly stretching on a vibration plate until you get used to it, then progress to more challenging exercises like squats or planks. Once you get comfortable, you can try these exercises along with one-legged moves.
Injury Recovery
Dr. Winnie Yu, a certified sports therapist and conditioning specialist, suggests that vibration plates are a suitable option for individuals recovering from specific injuries, particularly those affecting the lower body. Dr. Yu says that vibration plates provide a way for people to get some movement and start gaining balance, especially when they are unable to do much yet. Dr. Yu says that they shouldn’t rely solely on vibration plates, but rather that they should be part of a larger rehabilitation plan.
Lymphatic Drainage
A 2021 study revealed that using a vibration plate for just three minutes significantly increased blood flow, which also stimulates lymphatic drainage. The increased blood flow made it easier for lymph or excess fluid to be drained. If you are experiencing swelling or fluid retention due to an injury or a strenuous workout, using a vibration plate may help decrease the swelling, Dr. Yu says. The study notes that researchers have also found that walking promotes circulation. So, there you have it, walking is just as good, if not better than, using a vibration plate.
If a vibration plate enhances your workout, there is no harm in getting one. Nevertheless, as all doctors concur, a vibration plate can hardly replace a good diet and proper exercise, all of which can help you reach your fitness goals!
David Messiha | Staff Writer
