Vibrating Plates

There’s probably a vibrating plate in your gym and you’ve probably never used it. These machines stand in the corner of the weights room, just waiting for someone to jump on board and experience the benefits of adding vibration to your training. Read more

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There’s probably a vibrating plate in your gym and you’ve probably never used it. These machines stand in the corner of the weights room, just waiting for someone to jump on board and experience the benefits of adding vibration to your training.

Those benefits are considerable and whether you’re looking to warm up for your workout, increase the difficulty of the workout itself or help your body to recover afterwards, the vibrating plate can help.

What is a vibrating plate and what are the benefits of using one?

It’s a form of vibration training. The vibration travels through the muscles. It’s relaxing and contracting the muscles, so working on the vibrating plate you get muscle fatigue much more quickly. If you’re doing a plank you might be able to hold that for 30, 40 seconds, but if you do it on a vibrating plate you’ll find you tire much more quickly.

It [vibration training] was devised by Russian cosmonauts. In space, you have to do about six to eight hours of weight-bearing exercise to maintain muscle mass in zero gravity. They found that using a vibrating platform halved their exercise time. The evidence-based benefits of whole body vibration (WBV) are a reduction in pain, an increase in strength, power and flexibility, and enhanced metabolic demand. Additionally, it can reduce swelling and muscle soreness, promoting quicker recovery between training sessions and from injury.

What kind of training can you use the vibrating plate for?

It’s easy to use the vibrating plate – just stand or put some part of your body on it and turn it on. You’ll find exercises you normally do on the floor like squats or the plank are suddenly much more challenging. However, this is far from the only way to use the vibrating plate.

You can use it in a warm-up before you run or lift weights. Or integrate it in a strength training workout or functional training session, combining it with medicine balls, battle ropes or even suspension training. Vibration can also be used to promote recovery and regeneration in a few short minutes after a workout. Not only does the massage elicit the physiological benefits of blood flow, improved lymphatic drainage and reduction in muscle soreness, it feels amazing and is a great way to relax the nervous system

What power setting should you use?

If you use the vibrating plate app, you’ll get info on the best setting for your training. If not, it’s important not to overdo it with the shaking.

For training you can set the rate at which the plates are vibrating from 30 to 40, and then there’s a high and a low. It’s normally 35 low. The reason why vibrating plate is a shorter session normally is because that constant switching on and off of your muscles is so exhausting. If you put it on 50 high, it’s just a waste of time – it’s too much. It’s only used for massage on that higher setting.

Even if you don’t want to shake up your exercise regimen, whole body vibration could offer important benefits to people unable to perform normal workouts. This includes the elderly and infirm, and people with muscle and nerve diseases. One study of 40 people with cerebral palsy found that the participants could both walk and stand up better after 20 weeks of WBV.

Another study found that whole body vibration fatigued elderly people’s muscles more than it did younger people’s, an indication that it might offer greater benefits to seniors. One group has also found some indications that WBV could help with cardiovascular health, and others have shown it could help fight osteoporosis.

After more than two decades of study, much research today in WBV focuses on clinical applications aimed at people who might have difficulty exercising.

All of our Vibrating Plates are made from quality materials that are guaranteed to be safe, comfortable and will last for a long time.

If you have never tried ordering Vibrating Plates online before, feel free to call us at 02 888 10 333 and ask questions about our products. We will be happy to assist you.

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