Vibration plates for beginners: Fitness hack or hype, experts weigh in

Humans love anything that reduces the effort on their part. So imagine a plate that vibrates and tones the body, and all you've got to do is stand on it. They love it! But should you?From Courteney Cox to Serena Williams, numerous celebrities have dubbed vibration plates as the new fitness equipment.

What are they and should you be investing in one? Here's all you need to know.

What is a vibration plate?

Vibration plates are exercise machines that shake rapidly when you stand on them. As you step on them, they engage the entire body in a vibration exercise where the muscles are forced to contract and relax quickly. At a higher frequency, they resemble the way the muscles contract and relax during exercise. According to Laura Wilson, a personal trainer at Life Time Fishers, this activates the muscles far more than they would be on a normal surface, she shared with CNET.com.

Simply stand, squat or push up, from up to down, side to side and front to back. Vibration plates allow you to focus on any part of the body in numerous ways, with 25 to 50 vibrations per second.

What are the benefits of using vibration plates?

The concept of using vibration for health dates back to the 1960s when the Soviet space program used it to help astronauts combat the effects of zero gravity on muscle and bone density. Initially popular in the fitness industry in the 1980s, it has quickly evolved from a medical treatment to a fitness tool.

Using vibration plates can improve muscle tone and strength, circulation, bone density, flexibility and balance, lymphatic drainage and weight loss. A 2021 research published in Healthcare, found the tool effective in improving muscle strength in older adults. A 2007 study published in The Journals of Gerontology, investigated the effect of whole-body vibration in men over 60 to find that it has the potential to prevent or reverse age-related loss in skeletal muscle mass. While a 2020 research published in Military Medicine found it effective in reducing inflammation, a 2023 study published in the Journal of Orthopaedic Surgery and Research concluded it alleviated chronic low back pain.

What are the risks of using vibration plates?

While they are generally safe for most people, vibration plates can lead to joint stress, temporary dizziness and elevation of existing conditions, if used incorrectly.According to Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences, it should be avoided by people with cardiac or circulatory disorders, pregnant women, those who have just had surgery and those with severe osteoporosis.Additionally, vibrations can also cause difficulties for people with inner ear problems and balance abnormalities. It's always a good idea to consult your doctor before getting on a vibration plate.

How often should you use a vibration plate?

It's better to begin slow and steady. To allow the body to adapt to the vibrations, begin with 5 to 10 minutes at low intensity, suggested Verebes on the website. Begin with two to three sessions per week and increase gradually. Vibration plates are not a magic plate, but they can surely contribute to the magical journey of fitness as a consistent partner.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.