L360 explores whether vibration plates are a futuristic fitness tool or just another wellness fad.
Vibration plates are the latest workout trend taking the internet by storm, with TikTok videos of the machines racking up millions of views.
TikTokers are raving about the plates, claiming they’ve lost pounds upon pounds in just a matter of weeks by standing on the reverberating rectangles.
If you’ve ever wondered whether standing on a vibrating platform can really transform your fitness game, celebrity trainer Michael Baah shares everything you need to know.
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Do vibration plates work and what are the benefits?
Yes, vibration plates can be effective when used correctly.
Michael explains, “Research suggests they enhance muscle activation, improve circulation and may aid in recovery and flexibility.”
For example:
- Muscle activation: A study published in Medicine & Science in Sports & Exercise (2010) found that vibration plates increase muscle activation compared to traditional resistance exercises alone.
- Bone density: A 2004 study in the Journal of Bone and Mineral Research indicated improved bone mineral density in postmenopausal women using vibration training.
- Recovery: Research in the Journal of Strength and Conditioning Research (2014) supports their use for reducing delayed onset muscle soreness (DOMS) post-exercise.
While vibration plates offer an innovative way to enhance workouts, they’re not a magic bullet. Michael emphasises: “They work best as a supplement to traditional training. They’re not a substitute for resistance or cardio exercise.”
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How do vibration plates work?
Vibration plates create rapid oscillations that stimulate reflexive muscle contractions. In laymen’s terms, the boards — as the name suggests — vibrate, leaving an unsteady surface that makes your exercise more challenging.
Michael explains: “Your muscles work overtime to stabilise your body during these micro-movements. The result? Enhanced strength, improved circulation and a new way to tackle balance and flexibility.”
Can vibration plates help you lose weight?
Yes, but you’ll only notice a difference if paired with exercise. Don’t believe online claims that merely standing or sitting on the plate will help you achieve your goals.
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While whole body vibration alone was found to have a small impact on total fat mass — a loss of around two to four pounds — which isn’t enough to make a significant difference to your total body fat percentage, according to a 2019 systematic review in the Journal of Musculoskeletal and Neuronal Interactions.
In order to start shedding significant pounds on a vibration plate, you need to be exercising, too.
As Michael says: “Think of them as an extra tool in your fitness arsenal — not the whole toolbox.”
How to exercise with a vibration plate
Michael has shared his top vibration plate exercises to maximise your session.
Bodyweight squats
Stand with your feet shoulder width apart on the plate and perform slow, controlled squats for 30-45 seconds.
This exercise strengthens quads, hamstrings and glutes while enhancing balance.
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Plank hold
Place forearms on the plate and toes on the ground. Hold for 20-30 seconds, keeping a straight body line.
This move activates your core and improves stability.
Calf raises
Stand with your toes on the plate and heels off. Slowly raise and lower your heels for 12-15 reps.
With time, expect strengthened calves and boosted ankle stability.
Seated hamstring stretch
Sit on the plate with your legs extended forward and gently reach for your toes while the plate vibrates.
Doing this enhances hamstring flexibility and circulation.
Best at-home vibration plates
Keen to shake up your workout routine? Here are the best vibration plates on the market to get you started.
Rattantree Vibration Plate Exercise Machine
This plate comes with 99 intensity levels and nine integrated programmes, meaning it’s easy to change the difficulty level as your fitness increases.
It also includes built-in wireless Bluetooth audio, allowing you to listen to music, a podcast or an audiobook while working out.
The plate comes complete with two loop bands and a skipping rope.
Buy from Debenhams for £189.99.
Bluefin Pro Vibration Plate
Need help with balance? Bluefin’s offering includes support handles, and the plate has an anti-slip surface for added stability.
WeightWorld Vibration Plate
If you’re tight for space, the compact design of this plate means it fits virtually any living area.
With up to 99 vibration programmes and adjustable session lengths, it offers customisable workouts.
The package also includes a set of five resistance bands and a remote control.
Buy from WeightWorld for £109.99.
