Those who want to lose weight have a lot of options on how to burn fat. One of the most mentioned fitness equipment that helps shed fat is the vibration machine. Celebrities like Madonna have endorsed the Whole Body Vibration machine due to its benefits. But is the vibration machine for belly fat really effective in shedding extra pounds off?
Vibration plate machines are effective when it comes to weight loss. They can melt away belly fat located between abdominal organs, according to a study presented at the European Association for the Study of Obesity.
Scientists who have covered the research explained that overweight/obese individuals who utilised the equipment regularly along with a low-calorie healthy diet have had more long-term weight loss compared to people who tried to lose weight by engaging in standard fitness regimens and dieting.
People need to remember that just because they are using a vibration plate machine, it doesn’t mean they can forget about performing aerobic exercises already. Using it correctly is a must. Aerobic exercises and a low-calorie diet are still recommended if you want to lose weight from the vibration workout.
If you are curious about vibration machine information and exercises, keep reading the article. Who knows, this might be the fitness equipment that is appropriate for your needs.
Can Vibration Break Up Fat?
Earlier, I mentioned the results of a study delivered at the European Association for the Study of Obesity regarding the success of vibration plate machines for weight loss. A more recent study published in 2017 with mice as subjects also found that the vibration machine might be as successful as using treadmills for shedding fat.
The study, which was published in the Endocrinology journal, explained that spending 20 minutes daily on a vibrating plate machine for up to 3 months reduces fat levels in the liver and abdomen. Apart from that, it also boosted osteocalcin levels which is a protein that helps in strengthening bones.
Participating researchers tested both healthy mice and mice that were resistant to leptin, a hormone that controls the appetite and leads to conditions like obesity and diabetes.
The researchers separated the mice into 3 groups. One lived in a cage that shook itself slightly for 20 minutes every day for the whole-body vibration test while the other was made to run on a treadmill for 45 minutes daily. The last group was made to just run about and go on with their usual activities.
The researchers discovered that whole-body vibration provided similar effects as using the treadmill in assisting the active mice to lose body weight. The study also improved the obese mice’s diabetes as deliberated by tolerance-testing glucose and insulin. The vibrations, with their shaking effects, caused the muscles to contract and relax and might be as effective as performing rigorous exercises.
Remember though that mice, after all, are still different from humans – their bodies and physiology are quite different from ours. Thus, more research on human subjects is needed to further determine and verify the benefits and side effects of whole-body vibration for fat loss.
Other Benefits Of Vibration Machines
How does a vibration machine benefit the body? Whole-body vibrating machines are designed to shake and facilitate the muscles to contract fast upon reflex. All the energy that was used during the whole body vibration training routine helps burn calories.
The amount of energy that the body burns during the process will depend on the strength and the frequency of the vibrations as well.
Many fitness enthusiasts have tried the equipment and thus far consider it an important part of their routine. The weight-loss benefit of vibration to lose belly fat is not its only advantage. Vibration plate machines can also do the following:
1. Strengthen And Tone Muscles
Whenever you use a vibration machine, the muscles contract and relax a good 30 times with every second. As the body tries to take back its stability, lots of muscle fibres are then activated with every movement, increasing the effectiveness of movements that were done on the machine.
2. Improve Bone Density
When you utilise vibration plate machines 2 times a week for 15 minutes, you are also helping to improve your body’s bone density.
3. Lower Blood Pressure Levels
Whole body vibration training is also helpful in lowering blood pressure levels since it minimises the hardening of the arteries, as discovered through a study in 2016 involving obese and postmenopausal women.
4. Improve The Body’s Balance, Coordination And Flexibility
Standing and performing exercises on the vibration plate machine engages the body’s core and hip flexors in stabilising the body. This means the body doubles its efforts during the workout, thus resulting in stronger joints, improved posture and better balance, coordination and flexibility.
5. Lower Stress Hormone Levels
Cortisol, the body’s stress hormone, is effective in helping us cope with nerve-wracking events and situations. However, in exceedingly high levels, cortisol can cause high blood pressure, mood swings, low energy levels and weight gain, especially in visceral fat. Using whole-body vibration can help reduce the risk of those conditions.
How To Tone Stomach On Vibration Plate
The next time you want to work on your abdominal fat, why not include a vibration machine in your regimen to help you lose body weight? There are easy exercises that you can do on the plate. Here are some simple examples.
Push-ups are excellent for the upper body – when done in proper form, it engages the abdominal muscles as well, thus it’s a truly versatile exercise. This exercise works the triceps and chest muscles and is also recommended for strength training.
2. In And Out
If you are not too fond of sit-ups, you can do this one instead. The exercise engages the central abdominal muscles in the same way as abdominal crunches or sit-ups. In and outs are also easier to execute on a vibration plate machine.
If you want to work on your central ab muscles and your obliques, you can try performing diagonal in and outs – this one is also good for muscle tone and strength building.
3. Shoulder Tap
This exercise, when performed on a vibration machine, helps strengthen the core, shoulders, arms and glutes – the whole shaking feel facilitates the entire body to work even harder to maintain balance, thus resulting in improved strength.
4. Tricep Dip
Tricep dips work the triceps and shoulders for improved muscle strength. It also exercises the core. To finish the move, you have to lift your upper body continuously with every dip.
5. Mountain Climber
Mountain climbers are excellent for building core strength and as cardio exercise. It provides the body with a full workout. Mountain climbers push the heart rate to go faster while working a number of muscle groups like your ab muscles. It works even better with vibration machines particularly if you want to burn calories.
Planks are one of the best exercises for building strength around the core and abdominals. Planks also strengthen the lower back and hips. Done regularly, it also helps improve balance, posture and coordination.
Because it works out the core, it’s also a reliable way to lose belly and body fat. And when combined with the advantages of vibration machines, expect to acquire a tighter gut with just a few weeks of use.
All of the exercises included in this list are perfect with a vibration plate machine. You can customise a routine with those exercises as you prefer. If you are a beginner and find the exercises difficult to finish, you can always reduce the reps.
How Many Calories Do You Burn In 10 Minutes On A Vibration Plate?
Research shows that the burnout rate for calories is 20% more when using a vibration machine. Thus, if you are capable of burning 144 calories following a 20-minute exercise routine, a vibration machine workout can actually help you burn 174 calories more. A 10-minute exercise then helps you burn 154 calories.
Then again, this will depend on one’s level of experience when it comes to exercise. Fitness enthusiasts or people who lead more active lives might lose more calories compared to exercise beginners.
Vibration machines for belly fat reduction might be effective in terms of burning calories. Several studies have shown that regular use of the device resulted in weight loss. However, you cannot rely on the equipment alone; you still need to complement the use of a vibration machine with a weight loss diet and aerobic exercise.
The device also requires more studies to determine its side effects and verify its advantages. At this point, you just need to consider it a very welcome addition to your fitness gear.
1. Can you use a vibration plate every day?
There is nothing wrong with using a vibration plate machine every day. However, health and fitness experts recommend that you allow at least 1-2 days off each week to give your muscles sufficient time to recover from the vibration exercise routine. You also need to factor in the intensity and duration of your exercise routines plus your current health and fitness level.
2. How long does it take to see results using a vibration plate?
The period of time that it needs to see results from vibration plate use takes around 2 to 6 weeks. The length of time will also depend on your current health and fitness level, the frequency of your exercises, and their intensity.