Full body vibration training, often called acceleration training, is a type of exercise that often goes unnoticed by fitness professionals and personal trainers. However, it has the potential to offer some excellent health benefits, including weight loss. Exercises are done on a platform that vibrates on three different plants: horizontal, sagittal (front to back), and vertical. These vibrations make the muscles work to accommodate the, which offers great improvement in power, tone, balance, flexibility, strength and more. The Power Plate is just one type of body vibration training machine. While doing exercises on the Power Plate, the vibrations result in 30-50 muscle contractions per second, which is incredible when compared to the normal one to two contractions per second.
What does a power plate workout consist of?
The Power Plate workout is much different from regular weight training or resistance sessions. Most types of resistance or weight training encourage exercises to use their full range of motion. However, when exercising with the Power Plate, you’ll hold various postures, positions, and poses as you work out on the plate. These postures, poses, and positions may include abdominal crunches, bicep curls, lunges, push ups, tricep dips, press ups, and squats. While holding these positioning, the body continues to move and the body has to continually work to keep the body stabilized. As the muscles relax and contract as many as 50 times per second, the results from this type of training are dramatic.
Does Vibrating Training Really Work Or Is It A Scam?
The great part about vibration training is that it really works for nearly everyone. You do not need to have a lot of time and you do not have to be in good shape to get started. Even disabled and elderly individuals may be able to use the Power Plate to build muscle and burn fat. If you’ve heard about the Power Plate and you’re unsure whether you should give it a try, here’s a closer look at just a few of the benefits you can enjoy if you engage in Power Plate exercises and training.
Save Time and Enjoy an Effective Workout
One of the main benefits of power plate exercises and training is the ability to save time while still enjoying an effective workout. Most people lead busy lives and have a tough time fitting long workouts into their busy routine. Instead of skipping workouts, the Power Plate may offer a solution that allows you to enjoy the benefits of working out without a big time investment. However, training on the Power Plate is so effective that it’s possible to shorten workouts significantly. In fact, most people find that just 10-15 minutes of exercises on the Power Plate offer the same results that they would enjoy when engaging in a 60 minute session of strenuous strength or interval training. If you do not have the time for long workouts, the Power Plate will allow you to enjoy the benefits of working out with just a 1 short time investment.
Makes Strength Training Accessible to Everyone
Some individuals, such as individuals with Parkinson’s disease or elderly individuals, may have difficulty engaging in traditional strength training courses. However, whole vibration training may prove helpful for these less able populations. Engaging in Power Plate exercises can help people engage in exercise in a unique way, which may offer stability and strength benefits.
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Helps Build Muscle Quickly
Since the vibration of a Power Plate makes the muscle contract many times per second, using a plate to train can help you build muscle quickly. If you do not have the time to spend hours with weights, you can enjoy quick gains in power and muscular strength when engaging in Power Plate exercises and training. Simply performing multiple exercises on the Power Plate several times a week will provide you with excellent results.
Reduces the Risk of Osteoporosis and Improves Bone Density
Using the Power Plate for whole body vibration training can also help to reduce the risk of osteoporosis while improving overall bone density. Post menopausal women are particularly at risk for osteoporosis, and studies show that using the Power Plate can help to reduce the risk of this problem while actually increasing bone mineral density. Regular vibrate training on the Power Plate also has the ability to reverse bone loss, improve strength, and increase bone density. Since the whole body vibration training also helps to improve circulation, balance, and coordination, these benefits also help to improve overall bone health as well.
Supports Weight Loss and a Healthy Metabolism
One of the main benefits of using Power Plate exercises and training is the ability to lose weight. Whole body vibrational training has been proven to be very effective when it comes to weight loss. When vibrational training is used together with resistance training, it has the ability to decrease body fat. Other studies have found that whole body vibration training is more effective than traditional strength training and aerobics at resulting in the loss of visceral fat, which is the bad type of fat that accumulates around the internal organs, increasing your risk of diabetes, high blood pressure, and heart disease.
Researchers have also found that individuals who use these machines to lose weight were less likely to gain all the weight back. When combined with a low calorie diet, this type of exercise is even more effective at helping dieters lose visceral fat. As individuals use Power Plate exercises to build more muscle, the strength training helps to boost the body’s metabolism as well. Strength training with whole body vibration exercises helps to build muscle, increase strength, and recruits more muscle fibers, which helps to increase the metabolism. By increasing the body’s metabolism, this type of exercise helps the body burn off even more fat and keeps the metabolism revved to promote weight loss maintenance.
Improves Overall Circulation
Some research also shows that using the Power Plate for whole body vibration training can also help to improve overall circulation within the body. By improving circulation, the body enjoys better nutrient delivery, increased oxygen, and improved metabolic performance. Even the lymphatic flow and venous return are improved with vibration training. Better circulation aids in the removal of toxins and ensures that cells receive the nutrition they need. By helping to remove metabolic waste and toxins, this type of exercise may also help to improve the appearance of your skin while giving the immune system a boost.
Individuals who engage in whole body vibration training regularly also enjoy improved flexibility. Even excellent athletes who train regularly can benefit from the improvement in flexibility offered by exercising on the Power Plate. Static stretching and training is not as effective as stretching and performing exercises on the Power Plate. Anyone working to improve overall flexibility will benefit from engaging in Power Plate exercises and training.
Cellulite is a common problem, particularly among women. Vibrational training has also been shown to help eliminate cellulite as well. Research has shown that women that used whole body vibration training saw a decrease in cellulite. Not only did they enjoy decreased amounts of cellulite, but they saw a reduction in their body fat percentage as well. Cellulite is particularly common on the calves, thighs, and buttocks, and the Power Plate is especially effective at targeting cellulite in these areas.
Excellent for Sports Training
If you’re training for a specific sport, you may find that vibration workouts some excellent benefits. You can choose specific exercises that will help you improve your sports performance. Consider doing specific exercises for your sport on the Power Plate. You’ll see faster results when you use the Power Plate in combination with sport-specific positions and exercises.
Of course, while Power Plate exercises and training offer many benefits, this type of exercise may not be the best option for everyone. Before you begin using the power plate, you may want to talk to your physician if you have any of the following medical problems:
- Acute thrombosis
- Recent surgery
- A pacemaker
- Synthetic joints
- You have plates, metal pins, IUDs, bolts, or coils in your body
- Heart disease
- Osteoporosis in an advanced stage
Women who are pregnant should also consult with their doctor before they decide to engage in exercises on a Power Plate.
If you decide to start training on a Power Plate, it’s important to start this program gradually. Most beginners will want to begin with just 8-9 minutes of a resistance program. Then, they can follow it by doing 8-9 minutes of a massage, relaxation, and stretch program on the Power Plate. It’s best to begin on the lower amplitude and frequency settings as well. You will also need to stand correctly if you want to reap all the benefits that whole body vibration training has to offer. It is important to stay in positions that put tension on your muscles. Get started with 30-60 seconds of each exercise. You’ll begin to see great results quickly but you won’t have to spend a lot of time on the Power Plate to see the results you want.
Here are some well priced, best-selling vibration machines to look at as a good first purchase:
For more online reviews and further analysis of whole body vibrator machines, check out this post. They've done the testing and monitoring for you, you just have to read, watch videos, and decide for yourself. Price range varies, so it depends on the level of results you are trying to achieve on how much it will cost.
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PS: Whole body vibration workouts are listed on the “Top Rated Workouts and Diets” section. Click here to check out the rest of the programs that may be better for your needs!