Vibration plates are among the most popular fitness equipment for those who want to lose weight but how often should you use a vibration plate? Unlike other exercise equipments, a whole body vibration machine is designed in a way that enables it to send energy waves through the body to induce muscular contractions. They also send high-speed vibrations to your body and are designed to stimulate the muscles at a higher rate than when you are using other fitness equipment. Due to this, they help to tone and strengthen your muscles. To learn more about these machines and how often you should use them, check out this comprehensive guide.
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How Does a Whole Body Vibration Machine Work?
Vibration machines are available in different designs and most of them require you to stand on the plate when your knees are bending at a 30 degrees angle. Their surface vibrates at an average rate of 30 times within a second which causes your muscles to contract. As a result, they boost the strength of your muscles as well as your physical strength. They are also suitable for those who want to lose weight but you need to use them consistently. Other benefits of these machines are that they enhance the blood circulation as well as your immunity. They also boost the density of your bones and are suitable for everyone.
How Often Should I Use a Vibration Plate?
The choice on how often you should use a vibration plate depends on your fitness goals. Most people prefer to use these plates 2-3 times per week or for 20 -30 minutes. If your goal is to lose weight when using a vibration plate, you should increase the sessions to at least 4 sessions per week. For those who are just starting to use these plates, consistency is the key if you want to achieve your fitness goals faster.
However, using these machines frequently is dangerous for your spine which means that you should not use them every day. Again, using them incorrectly may lead to long-term effects on the nervous system and circulatory system. Start with low intensity workouts and then increase gradually to enhance your safety. Tips on how to use vibration plates:
Avoid Wearing Shoes
Unlike when you are using other fitness equipments such as treadmills or exercise bikes, you don’t need to wear shoes when using a vibration plate. When you wear shoes, you will have less control which means that you may not get the best results. Shoes may also interfere with the vibration patterns and this will affect your performance. As long as you will use the vibration plates without shoes, you will always get value for your time anytime you are using these plates.
Target 20-30 Minutes Per Session
Vibration plates allow you to burn calories and this make them ideal for those who want to lose weight. Using the vibration plates for at least 20 to 30 minutes may help you to achieve your fitness goals faster. You need to create a weekly routine but you also need to ensure that you are using the right technique.
Use different Exercises
You also need to try different forms of exercises such as squats, pushups and lunges when using the vibration plate. However, you need to learn how to use the equipment before you try different exercises.
Who Should Not Use a Vibration Plate?
Even if vibration plates are very safe and reliable, they are not safe for everyone. If you suffer from any heart condition, diabetes, epilepsy, migraines, acute hernia, head injury or orthopedic injury, vibration plates may worsen the situation. These plates are also not suitable for pregnant women or those people who are recovering from a surgery. However, you may opt to use conventional strength training if you cannot use a vibration plate. In case you are not sure whether vibration plates are suitable for you, it is good to seek guidance from your doctor.
Another thing you need to note is that excessive use of these machines may cause different problems such as headaches, inner ear problems, digestive problems, nerve damage among other serious problems.
How Long Will It Take to See Results When Using Vibration Plates?
If you are using the vibration plates consistently for at least 4 times in a week, you should be able to see results after 2-6 weeks. You also need to be careful on your diet even when using the vibration plates.
Vibration plates are among the most important fitness equipment you should always have in your home. If your dream is to lose weight when using these machines, you need to use them consistently for 3-4 days every week. However, those people with different health problems such as diabetes and heart problems should avoid using a whole body vibration machine. Overall, they are very easy to use but remember to remove your shoes when you are using these machines.