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Vibration Plate Exercise Equipment

Jul 25, 2010 | By Andrea Cespedes

Whole body vibration machines are becoming more popular in health clubs and therapy centers across the country. These machines, which consist of a vibrating plate upon which you sit or stand to perform bodyweight exercises, offer a quick solution for exercise in a time-crunched society. Manufacturers, such as Power Plate, claim that in just 10 minutes a day three days per week you can lose weight, fend off osteoporosis and gain strength reports, "Time" in September 2006. Understanding the purpose and benefits of vibration plate exercise equipment can help you decide if it is something to include as part of your workout routines.

How Vibration Training Works

Vibration plates trains the neuromuscular system by producing oscillating vibrations that infuse the entire body.You adjust the machine's rate and intensity of vibration by choosing a specific amplitude and frequency. The higher you set the frequency and amplitude, the greater the intensity of the vibrations. When you perform an exercise on the plate, your body must continual contract and release the muscles to maintain balance and form at a greater rate of exertion than you would on solid ground.

Types of Machines

You must have a whole-body vibration machine to perform the exercises and they are not inexpensive. Most models run between $8,500 to $10,000 reports the IDEA Health and Fitness Association. Power Plate, Free Motion, Galileo and NEMES are some of the well-known manufactures of the machine. IDEA also notes that you can achieve some of the benefits of vibration training through vibrating dumbbells.

Uses

Vibration plate equipment may be used for strength training. Many exercises you perform on solid ground like lunges, squats, dips and push-ups translate to the plate. The instability makes it particularly effective for core training through moves like the plank, twists and V-sits. The vibration plate can also be used for stretching the legs or upper body. If you lay your calves, quadriceps or hamstrings on the machine, you can massage tight muscles.

Benefits

Whole-body vibration training offers a way for compromised populations, like Parkinson's patients or the elderly who cannot perform traditional strength training with weights, to build muscle notes Jessica Matthews of the American Council on Exercise. Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward R. Laskowski reports that vibration training has been shown to boost bone mineral density in postmenopausal women and improved balance in the elderly. A study in the journal "Medicine and Science in Sports and Exercise" in 2006 showed that when used on highly trained male gymnasts, vibration plate training had the potential to greatly increase range of motion above and beyond that achieved with static stretching.

Considerations

For most people, vibration plate machines offer a way to complement, rather than replace, traditional weight-based resistance workouts. Certain populations should not use vibration plates. Those with back injuries, heart conditions, joint replacements, recent surgery, pace makers and acute thrombosis are among the populations who should not use the machine. Pregnant women should also avoid vibration training.

References

Article reviewed by David Fisher Last updated on: Jul 25, 2010

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