Professional vibration plates – the personal vibration trainer
Vibration plates for efficient deep-muscle training
At first glance, just being shaken about may not look like active training. But the soreness which you get after the first few uses proves it: the use of a vibration plate is highly effective. This training method developed in the 1970s is not only used by top athletes as a supplement to their training regime, but is also increasingly popular with recreational athletes and fitness enthusiasts. With a vibration plate you can achieve visible training effects at home.
How vibration plates work
Training with a vibration plate is a training method that uses micro movements: the vibration plate transmits vibrations to the body. These training stimuli ensure that different reactions are triggered: first, the user is always actively trying to keep their balance on the vibrating plate. In addition, there are unconscious muscle reflexes and contractions – 30 to 50 muscle contractions per second. And these stimuli even reach down to deep muscle layers that cannot be trained with classic strength training.
Types of vibration plates
There are two different basic types of modern vibration trainers: devices with a column, and plates without a column. The latter are much more compact, but less stable to use. Vibration plates with columns enable a wider range of exercises, which makes them especially recommended for ambitious fitness enthusiasts and advanced users. All vibration trainers contain motors, and plates with AC engines are regarded as particularly high-quality. These motors allow vibration plates to produce either vertical, oscillating or triaxial vibrations. Since different muscle groups can be targeted with different vibrations, devices that cover all types of vibration are recommended.
Effects of training with vibration plates
It is no coincidence that vibration plates have been used to help protect astronauts in space from bone and muscle atrophy: vibration plates have a unique ability to stimulate the muscles at a very deep level. Regular training sessions on a vibration trainer not only tighten the muscle tissue and create a beautiful silhouette: training on a vibration plate also aids in preventing osteoporosis, increasing balance and relieving pain.
The most important training effects at a glance:
- Balance is improved
- Coordination is trained
- Tension is reduced
- Muscles are relaxed
- Bone density and bone stability are increased
- Blood circulation is promoted
- Metabolism and blood circulation are improved
- Speed strength can be increased
- Muscles and connective tissues are tightened
- Muscles are built up
- Joints are protected
Choosing the right frequency for the vibrations of the plate
The frequency with which the vibration plate emits vibrations can be varied to specifically stimulate various muscle functions and regions and to achieve training effects. As a rule, modern devices can be set in a range between 10 and 60 Hz. At low frequencies, the vibrations tend to relax the muscles – for example, to release tension and relieve pain. Higher frequencies are used to build muscle.
The ideal frequency to target the deep stabilisation muscles is 12 Hz. These muscles are crucial for coordination and balance and are inadequately developed in many people due to modern lifestyles. The frequencies between 12 and 20 Hz are also important when training with vibration plates: this frequency range is ideal for stretching exercises. Vibrations between 15 and 35 Hz have very specific health-promoting effects: they promote bone growth, improve intramuscular coordination and increase muscle tone. Muscles targeted in this way can be built up over time – especially those muscles responsible for speed strength.
For professionals and recreational athletes, using a vibration plate is an excellent way to train muscle groups throughout the body. Even couch potatoes will get their money's worth in this comparatively low-intensity workout.
Using vibration plates correctly for home training
To ensure optimal training outcomes and to avoid injuries, when using vibration plates: there are several factors to consider during training. For example, even well-trained athletes should not immediately start with high frequencies. It is better to start each training session on the vibration trainer with a relaxing warm up at a lower frequency. It is advisable to stand on this fitness device with slightly bent knees and normal body tension. This posture is important to prevent the vibrations from causing a headache.
After the warm-up phase, the frequencies can be increased – and the muscles should be consciously tensed. Advanced users can even perform exercises on the plate during vibration, such as squats, press-ups or lunges. As with any training method: only continue as long as you feel comfortable.