Whole Body Vibration Training: Does Power Plate Really Improve Balance and Core Strength?

Exercise is a cornerstone of healthy aging and long health span. That doesn't mean you must train like a collegiate or professional athlete when you're 75. But movement is healthy and produces energy, stability, flexibility, and more. Moving with the vibration of whole-body Power Plate Vibration Training may get you better outcomes with less input. At least that's what power plate enthusiasts on TikTok are saying as they repeatedly ask, "Do you vibe?”

Let's examine the practice of whole-body vibration training and who can benefit most.

Key Takeaways

• Whole body vibration training (WBVT) is an alternative form of exercise using a super fast pulse rate as tiny vibrations that stimulate muscle strength and balance.
• Benefits of Power Plate training include weight loss, losing adipose fat, improved circulation, bone and muscle strength, core training, and massage.
• Many people can benefit from vibration training, including athletes, those wanting to lose adipose fat, people seeking low-impact high-intensity workouts, and older folks wanting to improve bone strength and achieve better balance.

What is Whole Body Vibration Training?

Whole Body Vibration Training (WBVT) is a form of exercise that uses tiny micro vibrations inside a vibrating plate platform to stimulate muscle strength. It's commonly called a Power Plate.

A power plate is a platform that vibrates when you stand or sit, or perform exercises on it. Due to the tiny micro vibrations, your muscles are forced to constantly contract and relax across multiple planes, but in a controlled manner.

WBVT has been shown to boost balance, core strength, and overall fitness. It can be easily performed by older adults and for rehab.

How Power Plate Works

The Power Plate uses PrecisionWave™ Technology to send tiny micro vibrations throughout the body at the rate of 25 to 50 times per second. It vibrates up and down, and also left to right, and front to back. It's engineered to target every muscle group (including those involved in balance), and handle all range of motion exercises.

The rapid tiny vibrations stimulate the body's natural reflexive response, engaging all the muscles to produce faster results in muscle recovery, bone strength, and overall fitness.

8 Benefits of Power Plate Training

There are many reported advantages of using a Power Plate, although science has provided relatively few long-term studies.

#1 Weight loss.

Promising research shows that the Power Plate can help you lose weight... adipose fat in particular. While building muscle (an important point). Studies investigated Power Plate training lasting anywhere from six weeks to six months, at a frequency of two to three times per week.

A review of seven trials with 280 people showed that while the body fat percentages lost were modest, they did gain 2.2% of muscle mass at 24 weeks of training. [6]

Another study found vibration plates were more effective at lowering visceral fat than traditional aerobic and resistance training. This is a pretty big deal because visceral fat is the fat deep around your central organs that raises your risk of heart disease.

A European study found that doing the exact same workout on a vibration plate could increase the number of calories burned by up to 50% when compared to doing the workout without the power plate.

Using the vibration plate alone, the exercise benefits you get are similar to what you'd receive from moderate-intensive walking.

“It’s not a silver bullet, but it has its certain merits,” said Dr. Jörn Rittweger, head of the division of muscle and bone metabolism at the German Aerospace Center and a professor of space physiology at the University of Cologne in Germany.

He said the calorie-burning and cardiovascular benefits are similar to “brisk walking for the same amount of time.”

Obviously, frequency and intensity of the workout matters.

#2 Improved Bone Density and Reduced Risk of Falls

Fall prevention is a key health outcome for older adults, especially those with osteoporosis, because falling could lead to a life-threatening hip fracture.

Researchers studied whether vibration plates were feasible to treat osteoporosis 25 years ago by treating the hind legs of sheep with 20-minute high-frequency vibration sessions every day for a year. The bone density in the sheep's thighbones increased by about one-third compared to the untreated sheep.

That's great news but the data on people by and large has shown little or no improvement in bone mineral density using the Power Plate. However, that's not the end of the story.

A German study of 150 post-menopausal women found the use of vibration plates reduced risk of falls. Their exercise routine on the power plate consisted of 20 minutes of dancing, 5 minutes of balance training, 20 minutes of functional gymnastics, and 15 minutes of leg strengthening exercises.

The study found that this routine on the vibration plate lowered their risk of falls compared to women who did the exercises without vibration and a control group that did no exercise at all. A 2022 study confirmed this same effect after just one session of vibration training. And greater vibration amplitude produced better results. [1]

What's more, a 2023 study showed a reduced risk of falls after vibration training in older adults. [2]

#3 Improved Blood Circulation

Have you ever felt that tingling sensation in your legs after sitting for too long? That's your body's way of saying, "Hey, let's get that blood moving!" Well, imagine if there was a way to give your circulatory system a gentle nudge without having to run a marathon. That's where vibration therapy comes in, offering a unique approach to boosting blood flow that's capturing the attention of both scientists and health enthusiasts alike.

Picture this: you're sitting on a vibrating platform, and suddenly, your body feels alive with a subtle buzz. What you can't see is the intricate dance happening inside your veins and arteries. The vibrations are like a thousand tiny massage therapists working simultaneously, encouraging your blood to flow more freely and your lymphatic system to kick into high gear. This improved circulation isn't just about comfort; it's about nourishing every cell in your body more effectively and potentially reducing the risks that come with sluggish blood flow, such as swelling or even more serious conditions like deep vein thrombosis.

But here's where it gets really exciting: a 2020 study revealed that vibration therapy might be doing more than just moving blood around. Researchers found that in healthy males, this therapy increased the circulation of progenitor stem cells – the body's own repair kit. Imagine these stem cells as tiny superheroes, rushing through your bloodstream to areas that need healing or rejuvenation. While we're still unraveling all the implications of this discovery, it hints at vibration therapy's potential to not just improve circulation but possibly aid in recovery and overall health in ways we're only beginning to understand. It's a fascinating glimpse into how a simple shake-up could lead to significant breakthroughs in how we approach health and wellness. [3]

#4 Pain Relief

Vibration therapy can also help with joint and muscle discomfort. People who use this therapy often report feeling looser, more relaxed, and less burdened by chronic pain. It's not just physical relief either; as the pain ebbs away, so does the mental stress that often accompanies it. In essence, vibration therapy is like pressing a reset button on your body and mind, offering a slice of spa-like bliss in the comfort of your own home.

Studies show that vibration therapy and its associated improved blood circulation may lead to pain relief in the back and joints and provide a massage effect that mitigates pain and reduces stress. [4]

#5 Balance and Flexibility

Vibration plates challenge your balance because it makes you feel like you're falling. As such, it creates a stronger core in order to maintain stability... which in turn leads to better movement and function, as well as posture and body alignment and fall prevention. [1]

#6 May Reduce Inflammation

In a fascinating study involving healthy men, researchers discovered that the gentle shaking of vibration therapy reduced inflammatory markers such as anti-inflammatory cytokine interleukin-10, which is like lowering the number of agitated protesters in a city in chaos.

What's remarkable is that these men weren't sick or injured; they were healthy individuals who still saw improvements in their body's internal balance. It's as if the vibration training was teaching the body's peacekeepers to be more efficient, maintaining order with less fuss. [3]

For the average Joe, this could mean feeling better overall, recovering faster from workouts, or even potentially warding off certain health issues of aging before they start. It's a testament to how sometimes, the gentlest of approaches can have profound effects on our body's complex internal systems.

#7 Improves Muscle Strength

Some research suggests that you lose 10% of your muscle mass every year once you hit middle age. But what if there was a way to help regain some of that lost strength? A 2023 study has given us a glimmer of hope, suggesting that vibration training is a gentle yet powerful way to maintain your strength as you age. Researchers found that it may especially help improve lower body strength and physical strength in older adults. [5]

By the way, improved lower body strength could mean the difference between needing help to stand up and rising confidently on their own years down the road. This isn't just about physical gains; it's about restoring dignity, independence, and the joy of movement.

#8 Rehabilitation and Injury Recovery

Vibration training has gained attention in rehabilitation for its potential to improve muscle strength, flexibility, coordination, and mobility. Here's a breakdown of its uses:

1. Stroke Rehabilitation: WBV can help stroke survivors regain motor function, muscle strength, and balance, aiding in neuroplasticity and improving mobility.

2. Cerebral Palsy: It has shown promise in improving muscle tone, strength, and coordination in children with cerebral palsy, enhancing motor control and walking ability.

3. Children with Disabilities: For children with mobility impairments, WBV helps improve muscle strength, coordination, and postural control, which can contribute to better motor skills and independence.

4. Cardiovascular Diseases: WBV may help improve circulation, reduce arterial stiffness, and enhance overall cardiovascular health, particularly in those who are unable to perform conventional exercise routines.

5. Other Conditions: WBV can also support people with Parkinson's disease, multiple sclerosis, and osteoporosis by promoting muscle engagement, balance, and bone density.

What's more, it's low-impact, making it accessible to people with joint problems and mobility limitations. Each condition and individual requires specific protocols, and WBV should always be done under the guidance of healthcare professionals.

Choosing the Right Power Plate Model

Think a Power Plate might be right for you? A few things to consider.

1. What's the size of the machine and how portable is it? Keep in mind that heavier units are sturdier, but less portable.

2. Does your home have the space?

3. Does the machine have key features like remote control, strap set, and rubber mat?

4. Does the model have adjustable vibration settings so you can change settings as you build muscle mass?

5. What's the price and value versus your needs and goals?

6. Does it include workouts and directions?

7. What do the reviews say?

Getting Started with Power Plate Training

Some claim that vibration machines offer fitness for lazy people. It may seem like it... but if it's easy, you're not doing it properly. Everyone wants the proverbial "easy button," but the reality is that if it were easy, everyone would be fit and trim. We know that's not true.

In other words, a "workout" on a power plate is more than merely standing on the machine holding the handles. That won't do anything.

Start with short sessions of simple exercises, and gradually increase duration and intensity. Here are some power plate exercise examples:

• Pushups. Place your hands on the plate and your feet on the ground.

• Plank. Your forearms on the plate, with your entire body extended in a straight line from head to feet.

• Body weight squats. Both feet on the plate, hip width apart. Push your hips back and slowly lower yourself to a squat, then return.

Use remote control to adjust vibration settings. Consider working with a personal trainer to customize a vibration workout for you.

You'll likely find that vibration makes it harder to perform these exercises than on solid ground.

Summary

Whole-body vibration (WBV) training using platforms like the Power Plate stimulates muscles through rapid micro-vibrations, enhancing muscle strength, balance, circulation, and bone density. Research shows WBV helps with weight loss, improves cardiovascular health, reduces fall risk, aids in rehabilitation, and may reduce inflammation. It’s particularly beneficial for older adults, stroke patients, and individuals with disabilities. While WBV offers low-impact, high-intensity workouts, it should be done under medical supervision, especially for people with certain conditions.

Frequently Asked Questions

What is the difference between Power Plate and other vibration training machines?

The Power Plate utilizes patented PrecisionWave™ technology specifically engineered to activate the body's natural reflexive response to precision vibration. It's designed to consistently engage the muscles for accelerated training benefits.

Is Power Plate safe for people with certain medical conditions?

It's been reported that regular exposure to vibrations from a vibration platform could affect your brain or vision health -- even if you have no existing conditions. Biomedical Engineering Professor Clinton Rubin at the State University of New York found that high vibration can potentially lead to hearing or vision loss. Please check with your physician before using the Power Plate.

Can I use Power Plate for rehabilitation and injury recovery?

Yes, Power Plate is quite useful for rehab and injury recovery, as well as older adults needing a low-intensity workout.

How often should I use Power Plate for optimal results?

You should use your Power Plate two to three times per week for optimal results.