From the Guidelines
Vibration plates are a beneficial addition to traditional exercise routines, particularly for individuals with limited mobility or those recovering from injuries, as they can improve muscle strength, increase bone density, and enhance circulation, with the most recent evidence suggesting their effectiveness in patients with COPD and lung cancer 1. When considering the use of vibration plates, it's essential to understand how they work and their potential benefits. Vibration plates create rapid movements that cause muscles to contract and relax multiple times per second, essentially giving a passive workout. This can be particularly beneficial for individuals who struggle with traditional exercise due to mobility issues or health conditions.
Key Benefits and Considerations
- Improve muscle strength and increase bone density
- Enhance circulation and aid in weight loss
- Beneficial for individuals with limited mobility or those recovering from injuries
- Should complement rather than replace regular exercise
- Individuals with certain medical conditions, such as pregnancy, acute thrombosis, or recent surgeries, should consult a healthcare provider before using vibration plates
Optimal Usage
For optimal results, it's recommended to use a vibration plate for 15-20 minutes, 3-4 times per week. Starting with lower frequencies (around 30Hz) and gradually increasing as the body adapts is also advised. The intensity of vibration can typically be adjusted on most machines to match the user's fitness level.
Evidence-Based Recommendations
The most recent and highest quality study, published in 2020, suggests that whole body vibration training can be an effective and feasible exercise modality for patients with advanced COPD, and may even enhance functional exercise capacity significantly more when performed in addition to endurance and strength training 1. Another study from 2013 found that whole body vibration training yields improvements of similar magnitude in regards to exercise capacity, muscle force, and quality of life in comparison to conventional strength training 1. Therefore, vibration plates can be a valuable addition to traditional exercise routines, particularly for individuals with limited mobility or those recovering from injuries, and can be used in conjunction with other forms of exercise to improve overall health and well-being.
From the Research
Vibration Plate Benefits
- The benefits of vibration plate training include improved strength, balance, and functional independence in older adults 2.
- Whole-body vibration (WBV) may have a therapeutic role in preventing osteoporotic fracture, particularly for individuals who are unable to tolerate vigorous exercise interventions 3.
- Vibration therapy can improve muscle strength and functional mobility in hospitalized persons with multiple sclerosis 4.
- Low intensity vibration (LIV) can improve bone quality by regulating the activity of cells responsible for bone remodeling 5.
- Vibration therapy can be used as a nonpharmacological analogue of physical activity to promote bone and muscle strength, and may be useful in treating sarcopenia 6.
Specific Benefits
- Improved strength: vibration plate training can increase strength by 22-51% in older adults 2.
- Improved balance: WBV can enhance neuromuscular function and reduce the risk of falls 3.
- Improved functional mobility: vibration therapy can improve functional mobility in persons with multiple sclerosis 4.
- Improved bone quality: LIV can improve bone quality by regulating the activity of cells responsible for bone remodeling 5.
- Treatment of sarcopenia: vibration therapy can be used to treat sarcopenia, which confounds skeletal fragility and fall risk in aging 6.
Target Population
- Older adults: vibration plate training can improve strength, balance, and functional independence in older adults 2.
- Individuals with multiple sclerosis: vibration therapy can improve muscle strength and functional mobility in hospitalized persons with multiple sclerosis 4.
- Individuals with osteoporosis: WBV may have a therapeutic role in preventing osteoporotic fracture, particularly for individuals who are unable to tolerate vigorous exercise interventions 3.
- Frail individuals: vibration therapy can be used as a nonpharmacological analogue of physical activity to promote bone and muscle strength in frail individuals 6.