In the world of fitness, social media trends often ignite new obsessions. Recently, vibration plates—compact platforms that vibrate at various frequencies—have captured the attention of many fitness enthusiasts and influencers alike.
Proponents of these devices claim they offer benefits such as enhanced lymphatic drainage, improved muscle tone and strength, and reduced bloating.
However, the medical community has weighed in on these assertions.
Matthew Welch, an exercise physiologist at the Hospital for Special Surgery in New York, reminds us, “Extraordinary claims require extraordinary evidence.” This statement is particularly relevant to many social media fitness fads.
“While there’s a wealth of credible information available, it also coexists with content driven mainly by the pursuit of clicks and engagement,” Welch highlights.
He points out that the latter often lacks credible research supporting their claims—vibration plates being a prime example.
This can be perplexing for users seeking straightforward ways to enhance their health, especially considering these plates can range from $200 to over $1,000.
Simply standing on a vibration plate isn’t going to yield significant health benefits.
According to Welch, “Most studies involving vibration plates have examined their effects when used alongside exercises, such as squats or push-ups.”
Many users share videos merely standing or sitting on these platforms, which Welch cautions against. “Standing alone won’t improve your body composition,” he asserts. “You need to incorporate other movements such as crunches, resistance training, or squats.”
He further clarifies that “standing on it for 10 to 15 minutes a day won’t yield results in body composition.” While it might burn a few calories, the amount is minimal compared to the calories burned during a walk or run, says Dr. Charles Chatman, a family and sports medicine physician at the University of California at Davis.
“It’s not effective as a standalone exercise,” Chatman concludes.
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They may aid in balance improvement for older adults.
One potential benefit of vibration plates is their ability to engage muscles to maintain balance when standing on them, according to Chatman.
“This activation can strengthen lower body and core muscles, resulting in improved balance,” Chatman notes. For seniors who struggle with balance, vibration plates may offer some advantages.
Welch points out that “sedentary and elderly individuals might see good results from this novel form of exercise, as it challenges their balance and activates their muscles in unique ways.”
Using a vibration plate during workouts is fine, but it doesn’t necessarily enhance effectiveness.
For those already involved in a consistent exercise routine, utilizing vibration plates during workouts may not offer clear additional benefits.
Welch emphasizes, “Exercising—whether on a vibration plate or not—is beneficial. The effectiveness of exercise remains unchanged.”
He suggests that while strength gains might occur using a vibration plate, they wouldn’t exceed those gained from traditional strength training.
“The vibration may not provide the added benefits one initially believes,” Welch adds. “However, if someone enjoys it and can use it pain-free, it can complement a solid strength training program, but it should not replace it.”
Claims regarding lymphatic drainage remain unproven.
A major claim surrounding vibration plates is their ability to promote lymphatic drainage—a natural process in the body responsible for fluid regulation.
Chatman clarifies that while the idea of lymphatic drainage is often linked to wellness and weight loss, it doesn’t apply universally. “Most people don’t need their lymphatic system drained,” he states, recognizing that some conditions require specific therapies.
“As long as you have a functioning liver, you’re naturally managing your lymphatic drainage,” Welch adds.
While exercise aids lymphatic drainage, simple movements after prolonged sitting can also help, like calf raises or walking. Simply get up and move—your body is naturally managing fluid regulation.
“There’s no evidence to support that whole-body vibration improves lymphatic drainage,” Welch explains.
Vibration plates probably don’t help with bloating, either.
Another claim made by influencers is that these plates help alleviate bloating.
Chatman doesn’t see a clear link between vibration plate use and reduced bloating, while Welch concurs. “While someone might experience less bloating, it’s likely due to other lifestyle factors, such as diet or exercise changes,” he adds.
There are more effective fitness investments readily available.
Chatman advises, “While vibration plates can play an adjunct role in your fitness routine, they shouldn’t become your primary tool for health.”
Numerous studies underline that activities such as walking, jogging, or resistance training offer more substantial benefits than using a vibration plate.
For those with well-established fitness routines looking to incorporate a vibration plate for further progress, Welch suggests it’s acceptable, provided they’re aware that traditional methods are likely more effective.
“Before investing in a vibration plate, consider whether your existing fitness equipment is being fully utilized. I can think of many tools to target specific fitness goals before prioritizing a vibration plate,” Welch advises.
If you’re contemplating the purchase of a vibration plate, Chatman encourages consulting a healthcare professional to determine if it’s a suitable addition based on your specific needs.
Ultimately, while vibration plates may not drastically transform your health or fitness landscape, if they can enhance your workout dedication or encourage healthier choices, incorporating one can be worthwhile.
