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Vibration plates are shaking up the fitness world. It seems like everyone on the internet is hopping on one, including astronauts and professional athletes. These whole-body vibration machines promise a slew of benefits, including reduced post-exercise muscle soreness and increased bone mass. The best vibration plate will maximize your workouts and support bone health.
A vibration plate is a low, motorized platform you can stand, sit or lie on while it vibrates beneath you. Those vibrations send energy through your body, prompting your muscles to contract and relax rapidly as you work to maintain balance. You’ll usually come across two main styles — linear plates that move vertically up and down or oscillating plates that gently tilt from side to side.
Vibration plates come with different frequency levels, but typically range between 12 and 90 hertz, depending on the brand. Higher frequency means a more intense workout. These machines are still a topic of debate. Some people swear by them for flexibility, stress relief, weight loss and more, but not all of these benefits are backed by research yet.
A whole-body vibration machine doesn’t exactly build bone on its own, but it can support bone density when you use it as part of a wider bone-strengthening solution. You’ll get the most benefit when you combine it with weight-bearing, anaerobic exercises that improve bone density, such as weightlifting.
Vibration therapy was initially developed for astronauts, who tend to lose bone and muscle mass during extended periods in space. You don’t need to be an astronaut to benefit from a whole-body vibration machine, though. Research has shown that whole-body vibration may help improve bone mineral density and postural control. It works by promoting blood flow to the bones, supporting the release of human growth hormone and encouraging the natural production of osteoblasts — the cells that form new bone tissue.
If you use vibration plates correctly, you might get a slight boost during your workout. Some studies found that whole-body vibration can help improve muscular strength and power. However, as with any fitness device, it’s essential to set realistic expectations. It’s better to combine vibration plate training with other exercises and nutrients known to help muscle growth, such as protein and creatine.
Here are some of the best vibration plates experts recommend.
If you’re looking for a vibration plate that’s solid, versatile and easy to live with, the Lifepro Vibration Plate Exercise Machine is a strong choice. Its triple motor design creates wave-like pulsation, up and down oscillations, and side-to-side movement. That means you have plenty of ways to target strength and support bone density.
The nonslip surface is secure even during lunges or planks, and the included resistance bands can make your sessions more dynamic. You can switch intensity levels with the remote, and it runs quietly, making it perfect for apartment living.
The VT007 Vibration Plate Exercise Machine is a simple plate that works well for bone-focused training. It offers adjustable frequencies from 10 to 40 hertz, two amplitude settings, and three programs — all delivered through linear vibration. It’s also sturdy, reliable and surprisingly quiet, so it’s a good option if you share your space with others. Although the platform is compact, it’s still roomy enough for standing and seated exercises. Plus, it’s easy to store and backed by a generous 10-year warranty.
The Merach Whole Body Vibration is a great entry point to whole-body vibration training. You can choose either manual or auto modes, with 10 adjustable speed levels to help you find your comfort zone. To take the guesswork out of your session, try the auto mode. It adjusts vibration based on your movement.
Since it weighs under 18 pounds, this vibration plate is easy to move or travel with. While it’s lightweight, its strong suction cup feet make it stable enough for most workouts. The machine is also relatively affordable and user-friendly, thanks to features like an LED display, Bluetooth remote and built-in speakers.
The Power Plate Move Vibration Platform is more expensive than the other plates on this list, but it’s a fantastic option if you’re ready to invest in a premium machine. It’s designed to increase the load placed on your skeletal system during exercise, which can help support bone density.
The machine is also Class 1C U.S. FDA-registered, which means its safety and effectiveness are recognized in health care settings. It features an extra-extra-large, grippy platform that gives you plenty of space for challenging workouts, as well as six speed settings and a built-in digital timer, making it worth your investment.
Opt for the Sunny Health & Fitness Fitboard Vibration Platform Exercise Machine if you’re looking for a beginner-friendly option. It has five preset programs that automatically adjust speed based on different workout goals. This takes the pressure off when you’re not sure where to start. You can also manually select up to 99 intensity levels for more control. The platform is stable and well-sized for standing exercises, though it may be a bit small for floor-based moves.
Doing a little homework goes a long way to get the most out of your purchase. When you’re looking for a whole-body vibration machine with bone health in mind, focus on the following.
Below are some frequently asked questions about vibration plates.
There’s no official guideline for bone density, but some suggestions point to standing on a lightly vibrating plate for 10 to 20 minutes a day to potentially slow bone loss.
Yes, simply standing on a vibration plate can boost circulation and balance. That said, it’s best to add exercises to get optimal benefits.
When you use vibration plates at 50 hertz or less, they’re generally considered safe. However, some side effects you need to watch out for are dizziness and disorientation. If you’re pregnant or have a medical condition, check with a health care professional before using one.
Vibration plates aren’t a shortcut to stronger bones or muscles, but they can be a great addition to your fitness toolkit. You’ll see the most benefit when you use them at an appropriate intensity and pair them with proper nutrition and training.
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