Vibration platform: benefits and harms: how to choose

A vibration platform is a device that generates vibrations. Thanks to vibrations, nervous and muscle stimulation of the body occurs.

Vibration simulators are used in medicine. Recently they have become popular in sports. Vibration fitness devices allow you to perform workouts that involve applying vibrations to specific parts of the body. This is a great way to stimulate your muscles in a similar way to strength training.

What is this device

The vibration platform consists of a special platform and a monitor on which the training time, vibration frequency (i.e. platform speed) or the corresponding training protocol are set.

Vibration platforms are often called vibrating mats or vibration machines.

This is a relatively small device (compared to treadmills and bicycles) that will allow you to diversify your home workouts.

The equipment can be used by both beginners and experienced athletes.

During exercise, the body experiences vibrations produced by the device. Depending on the model, the platform can perform oscillatory (up and down), horizontal (transverse) or three-dimensional movements that combine the previous two.

What types of vibration platforms are there?

Structurally, the simulator consists of a platform on which, as a rule, there is a stand for pens and a computer with a display, and handrails, the latter may be absent. There are also models consisting of only one platform.

Based on the main type, vibration platforms can be divided into three main types:

horizontal - affect the entire surface of the body, are expensive and are not common;
vertical - the most common, affect only the feet, and through them the entire body;
narrowly targeted ones are more like vibrating massagers.

What is it for?

Although vibration platforms may be considered new to the fitness market, vibration training has been around for a long time. The first mention concerns exercises that Soviet cosmonauts performed to prevent muscle atrophy after being in weightlessness.

Vibration training is also used in physiotherapy as an additional way to stimulate muscle function, and in professional sports to optimize the results of other training.

The vibrations created by vibration are transmitted to the trainee’s body, in particular to the muscular system. Muscle fibers stimulated by vibrations begin to contract and relax in the same way as during standard training.

The main advantage of exercises using vibration is the stimulation of the simultaneous work of a large number of muscles. This makes the exercises much more effective than traditional strength training.

Depending on the type of vibration simulator, it is possible to select a program both according to individual parameters and for:

Fat burning - oscillation frequency is maintained at 65% of the maximum oscillation frequency;
Strengthening muscles;
Aerobic exercise;
Massage.

Which vibration platform is better?

As an example, here are some characteristics of one of the best representatives of the modern model range.

Pro7 Power Plate

The Pro7 model from Power Plate is a full-body workout machine with a wide range of capabilities.

He has:

Increased built-in memory for saving workouts and exercises.
Powerful software containing more than 250 programs and 1000 exercises from 5 fitness elements: general strength training, massage, stretching, balance and strength.
The “Quick Start” function allows you to start training with one click of a button.
Automatically changes your training mode, monitoring your progress and selecting the optimal load.
A system of 6 levels of dosed resistance that generates a load proportional to the applied force leading to an accelerated increase in muscle mass.
Frequency control unit dosing vibrations in 1 Hz steps.
Stability system with a special anti-slip coating.

The built-in computer has the following characteristics and installed software:

installed OS - Win CE 6.0 Pro;
Software - own;
graphics card - built-in;
memory - 256MB;
SDD - SD card 16GB;
monitor - 10.1-inch LCD touch screen;
USB - 2 ports;
network port - 10/100M;
audio - 2 pcs. 2 W each.

What is the benefit

Vibration platforms are used for both fitness and rehabilitation.

In the field of fitness, exercises on vibration platforms:

Improves mental well-being. After training, the trainee feels a charge of positive energy and a readiness to act;
Improves muscle condition. The workout involves all parts of the body, sculpting the muscles and making them stronger and more resilient; platform exercises engage about 97 percent of muscle fibers;
Increase muscle stretch;
Increases the flexibility of joints, ligaments and tendons, allowing you to better cope with various loads associated with daily activities; do not put stress on the joints, which is important for people prone to injury;
Strengthen bones;
Improve blood circulation and blood supply to muscles and other structures of the musculoskeletal system;
Promotes muscle relaxation;
Improve skin condition; becomes more toned and elastic, less susceptible to irritation, cellulite disappears;
They burn fat, so they are an ally of people who want to lose excess weight;
Regulate metabolism;
Supports the functioning of the endocrine system.

Used in the field of rehabilitation bring the following results:

Support body regeneration;
Reduce pain - this is the effect of improving blood circulation and stimulating the nervous system;
Cleanse the body of toxins;
Help regulate hormonal balance;
Osteoporosis prevention element;
Improves coordination of movements.

In addition, training time is reduced. 15 minutes of exercise is enough to strengthen the main parts of the body.

The best vibration platforms - functionality

On all vibrating platforms, you can perform exercises without weights, standing on them or being partially on the floor surface (push-ups from a vibrating platform, etc.). Expensive models allow you to perform exercises with weights while standing on a machine (squatting with a barbell, jumping, etc.).

What the best vibration platforms can have and what additional options they can be equipped with:

Often the kit includes massage belts and tapes with different surfaces: needle-shaped, smooth, etc. Their function is to smooth out cellulite-prone skin and are used after the main set of exercises.
Relaxation mode - helps to relax after training, replaces stretching.
In some models, the computer can independently regulate fluctuations, load and period of muscle pumping.
Built-in medical programs-methods: posture correction, restoration of muscle tone, bone strengthening, relaxation and stretching.
The ability to adjust to the user’s weight is convenient if other family members also plan to exercise.
Vibration platforms may be sold with a floor stand, remote controls, a pad for abdominal exercises, and a case for storage and transportation.

Sometimes, in addition to a poster and brochure with exercises, the package includes a CD with video lessons.

How to train properly

Thanks to the device described here you can:

Get a massage;
Use for weight loss;
Perform stretching exercises;
Tone muscle groups and body.

When getting ready for your first workout using a vibration platform, you first need to consult with a trainer. The trainer will help you adjust the settings according to your needs and abilities, present exercises for specific muscle parts and explain how to perform them correctly.

Each workout should begin with a short warm-up to prepare the body for physical exercise. Finish the workout by cooling the body and stretching.

The vibrating platform can also be used to relax muscles, as vibrations have a relaxing effect on muscle tissue.

Due to intense muscle work, training is recommended 2-3 times a week. It is enough to allocate 10 - 15 minutes for one lesson, but should not last more than 30 minutes.

The recommended duration of each exercise is usually 30 - 60 seconds.

Regularity is the key to success. In a short period of time, you can clearly notice an improvement in your condition and well-being.

Thus, a vibration platform is a solution for those who do not have the opportunity to find time for long training sessions during the day.

According to experts, a quarter of an hour on a vibration platform gives the same result as 1.5 hours of exercise in the gym.

comparison table

In the table below you can find additional parameters for each vibration platform model, as well as their average cost.

Model	Engine power, W	Maximum user weight, kg	Weight, kg	Dimensions, cm (WxHxD)	Average price, rub.
GESS Shake	200	100	9	32x11x53	17550
VictoryFit VF-S800	400	120	18,5	40.5x15.5x79.5	23990
Ergonova Begibey SlimBox	200	120	16,5	43x17x76	29900
US Medica VibroPlate	180	–	18	–	52000
Yamaguchi Vibroplate	85	100	17,5	41.8x13.2x76.5	49000
CASADA POWER BOARD 2.1/3.0	250	120	21,5/26	46.5x15x79/48x14.5x79	54900/59900

Contraindications and harm

Speaking about the benefits of classes on the platform, it should be noted that they are not suitable for everyone.

First of all, it is not recommended for persons under 16 years of age.

Secondly, there are certain contraindications that can be divided into two categories: relative and absolute.

Relative contraindications include:

Heart diseases;
Epilepsy;
Neoplastic diseases up to 5 years after recovery;
Parkinson's disease.

People suffering from these diseases are allowed to exercise only after consulting a doctor and under the supervision of a medical professional.

As for the second contraindications, this group includes:

Pregnant women;
Women in the postpartum period and breastfeeding;
Hernia;
Stones in the kidneys;
Cholelithiasis;
Postoperative period;
Inflammatory and infectious diseases;
Thrombophlebitis;
Musculoskeletal diseases;
Arrhythmia;
Heart diseases;
Cancer;
Imbalance of coordination;
Diabetes;
Migraine.

Also, people who have:

Endoprosthesis;
Spinal implants;
Pacemaker;
Other metal implants.

How to choose

Vibration platforms are used both in fitness clubs and at home. Models intended for professional use are much more expensive, due to the requirements for the frequency and intensity of training.

Such devices are endowed with a large number of functions, are more durable and resistant to damage.

For home needs, you can purchase cheaper equipment. Prices for such platforms start from several thousand rubles. It all depends on the financial capabilities of the buyer and expectations regarding training.

Of course, a cost-effective solution is to purchase equipment from a well-known brand. Models without a name or with a low price should be avoided.

Platforms designed for home use take up much less space than, for example, treadmills.

Platform types

Some models available on the market use two types of platforms. Each of these options has advantages and disadvantages.

Platform type	Parameters and description
Axial	It operates on principles similar to a swing. They swing from a central point, which always remains in the same place, up and down. On average, the maximum distance from the center point is 10 mm, but this depends on the specific model. In motion, the platform resembles the movements made by the hips when jogging or walking. This type uses most muscles for fairly intense work while minimizing vibrations around the head. The disadvantages include the fact that people with less body weight can slide on it if it is tuned to the highest frequencies. Therefore, it is necessary to try several options to eliminate the slippage effect.
Linear	Remains horizontal during training. glide over the entire surface and rise with the same intensity. This ensures a relatively stable and comfortable position during exercise. The disadvantage is that amplitudes and frequencies are limited. This prevents the hips from moving naturally. The principle is that the less movement the body makes, the fewer muscles are used in the workout. Additionally, this design increases vibration around the head, which can be harmful to health in the long run.