How does a vibrating exercise machine work?
A vibrating exercise machine workout requires you to stand on a platform that vibrates and shakes your entire body, requiring and firing muscle activity allowing you to keep your balance. Any exercise performed on the vibrating exercise machine or “vibrating plate” will burn more calories than when performing that same exercise at a stand still.
As the machine plate vibrates, it transmits energy through your body, forcing your muscles to contract and relax dozens of times each second. Recent studies show that whole-body vibration may help improve muscle strength and that the increased calorie burn may help with weight loss.
What are the benefits of using a vibrating exercise machine?
Vibration machine users have reported many benefits including:
- Increased weight loss.
- Decreased stress.
- Improved circulation.
- Increased flexibility and range of motion.
- Improved balance.
- Stronger bones.
- Decreased joint and back pain and soreness.
- Some cases of reduced cellulite.
These benefits have been experienced in as little as 15 minutes a day of whole-body vibration three times a week.
Whole-body vibration produced by vibrating exercise machine use may also have a role beyond weight loss, sports and fitness.
Research shows that whole-body vibration, when performed correctly and under medical supervision may dramatically reduce back pain, improve strength and balance in older adults and reduce bone loss related to osteoporosis.
Whole body vibration machine reviews
There are quite a whole body vibration plates on the market, how do you find a good unit that satisfies your needs?
This page with the 5 best vibration machines for the whole body is a good start.
It features vibration plates in different price ranges that all have excellent user reviews.
Start with this beginner’s level whole body vibration machine workout:
Stretching – Always stretch before and after your workout to avoid pulling a muscle. You can also perform yoga exercises in addition to traditional stretching movements on your vibration machine. Hold your stretches for a minimum of 15 seconds while breathing deeply.
Abdominal Exercises – Place your hands behind your head and tuck your pelvis while slightly bending your knees, and hold the contraction for five seconds. Release and repeat for a total of 25 reps. Contract your abdominal muscles while exhaling and pull your knees into your chest. Hold for a count of two and repeat for another 25 reps.
Resistance Training (Weight Lifting) – Stand on your vibration machine as you perform your basic dumbbell and barbell exercises. Make sure you perform each exercise through a complete range of motion and slowly, while maintaining proper form. Bicep curls, triceps extensions, lateral raises and shoulder presses are all good choices while vibrating. Choose weights that are challenging by the end of your 12 repetition, but light enough to maintain proper form. Perform three sets of 12 repetitions for each exercise.
Push-ups – Traditional military style push-ups can be done while vibrating to help work your chest, arms, and shoulders. Place your hands on the vibration machine and then extend your legs out behind you, your weight should be supported on your hands and feet only.
Your shoulders, hips and heels should form a straight line as you bend your arms and lower your chest towards the plate. Pause with your chest almost touching the plate and then push back up to the starting position. To make your push-ups more challenging, increase the angle of your feet by placing them on a chair or stability ball.
Isometric Squats – Isometric squats build leg strength and endurance and also strengthen your core, your abdominal, waist and lower back muscles. Stand on the plate of the vibration machine with your feet shoulder-width apart.
Bend your knees and squat down until your thighs are parallel to the floor holding this position for 30 to 60 seconds. Slowly return to the start position, rest and repeat. To make this exercise more challenging, hold weights in your hands, or stand on one leg.
Split Squats – This exercise challenges your balance and develops leg strength while placing emphasis on your butt. Place one foot flat on the vibration machine plate and the ball of your other foot on the floor.
Squat and bend both your legs as you lower your back knee straight down towards the floor. Stop when your front thigh is parallel to the floor and your rear knee is bent to 90 degrees and just above the floor. Pause briefly and then push back up into the start position and change legs and repeat.
Lunges – Facing the vibration machine with one foot on the floor and the other foot on the vibrating plate. Keep your front knee above your foot and behind your toes and drop your back knee towards the floor. Repeat 12 to 25 times, then switch legs.
Force = Mass x Acceleration – Vibration machines work by stimulating your body’s muscle reactions and can increase muscle fiber stimulation from 20 percent to up to 95 percent.
This is possible with the help of Newton’s Second Law (Force = Mass x Acceleration). Traditional exercises may add mass, but when performed on a vibration machine, the exercises are accelerated to generate force and muscle fiber recruitment.
So what are the best vibration machines 2018?
A cheap but good variant is the Hurtle Vibration Fitness Machine Platform.
It is fun and easy to use and you can target all your body. This is a vibration plate and it has no fixed handles. This makes it cheaper, but still easy for most to use.
Another good option is the Axis-Plate E6600. This is a larger vibration machine and it has a 60 speed setting.
It has powerful motors, and it is a larger machine where you can hold on to the bar as you exercise. This might be a better option for those with impaired balance, or larger or older people.
It can handle 400 pounds.
You’ll burn more fat, improve your coordination and flexibility, and increase your strength. Vibration machine exercises enhance your exercise performance while reducing the amount of time you need to spend training.