If you find regular exercise a pain, you may consider investing in a vibration machine for maintaining a fit and toned body. Lots of health-conscious folks have embraced its benefits especially when it comes to weight loss and muscle-building goals. Before splurging on one, you do have to be aware of the mechanics of this fitness device. What are the types of vibration machines available right now?
There are various motion types that vibration plate machines produce but the most common among them are the Tri-planar, the Pivotal/Oscillation type and the Elliptical. These devices might differ in vibration motion but they all have the same purpose – to generate faster contractions and stretching of the muscles by reflex and facilitate them to engage in a quicker manner.
So, what makes a vibration machine elliptical or tri-planar then? We will move on to the next part of this post by discussing those vibration types one by one.
Common Vibration Machine Types, Explained
Vibration machines make use of plates that vibrate at high intensities and provide passive workouts to users. Users typically stand on the machine and the pulses that the machine generates are transmitted to the body, resulting in the contraction and easing of muscles.
Vibration training can be an effective workout if you want a more toned body, increased muscle strength, and a slimmer figure. There are different types of vibration machines though and before buying one, you should pick the kind that is most suitable to your concerns and needs.
1. Vertical Or Tri-Planar Vibration
The vertical or tri-planar vibration machine budges in a straight, up and down manner. This kind of vibration machine has a lower amplitude at around 2-4 millimetres and serves low frequencies ranging between 20-50 hertz (Hz).
Effect On The Body
The vibration pulses that the machine delivers go straight up throughout the body. This results in improved lymphatic movement and a more stable body.
Users who are already strong and want to use the machine regularly. It is also great for toning muscles and muscle building. People who have osteoporosis can also benefit from this machine since it improves lymph drainage and facilitates osteoblast release.
Muscles are prepped well specifically muscle groups in the legs. Thus, if you want to tone your muscles or build more of them, this is the vibration machine you need to use.
2. Pivotal Or Oscillating Vibration
Pivotal vibration machines are designed with a motor that propels a toggle mechanism that lifts the sides of the platform separately. This motion is often referred to as a ‘teeter-totter’ motion. Pivotal vibration machine models also come with higher amplitudes of up to 10 mm-1 cm. They have a lower frequency as well, ranging between 5-35 Hz.
Effect On The Body
Weight loss can be achieved by using this type of vibration machine since it facilitates the movement of subcutaneous fat in the abdominals, the hips and the thighs. It also activates the core muscles and increases metabolism.
This vibration machine is recommended for users who want to lose weight. It is also a great means of exercise for people who suffer from a lack of mobility in the sacroiliac and lumbar areas. This one is also a good device for people who haven’t exercised for a long time.
The pivotal or oscillating vibration machine improves blood flow and works out the joints. It also helps lymph nodes to empty out waste buildup and boost the body’s bone density in a more natural manner. The left-to-right movements that this machine produces also help realign the centre of gravity of the body.
3. Elliptical Vibration
The movement that happens in this type of vibration machine is generated by a motor that is positioned vertically and includes asymmetrical centrifugal plates fastened on the motor. This setup generates an elliptical motion of the plate – the mildest vibration form, in fact among all common vibration types. Elliptical vibration machines have lower amplitude at 2-4 mm and have higher frequencies at 20-25 Hz.
Effect On The Body
As mentioned previously, it produces the mildest vibrations among the vibration types in this list. It provides stability to the body and improves your sense of balance.
This is a good vibration machine for the elderly or people who have circulation and balance problems. The elliptical vibration machine is also great for stroke patients.
The elliptical vibration machine improves blood circulation and it’s an excellent device for treating health conditions that are related to fluid circulatory systems and blood clotting. Elliptical units also help boost the elasticity and density of muscles. If you want to lose weight, you must use the elliptical since it increases metabolic rate.
Factors To Consider When Choosing The Best Vibration Machine For You
1. Vibration Type
I have discussed the 3 common kinds of vibrations that this device produces earlier in this post. Those types are the tri-planar/vertical, the pivotal/oscillating and the elliptical vibration machines. Get the vibration type that suits your concerns and preferences very well.
2. Vibration Intensity
The intensity of a vibrating machine differs based on the vibration frequency of the unit. This has been discussed along with the vibration types. Again, select a vibration machine that functions using your preferred intensity.
3. Size Of Platform
Vibration plate machines are available in a wide range of sizes. When choosing a unit, make sure that the unit’s platform is sufficiently large for your body – remember that the smaller the platform, the more restricted your movements. You have to consider this aspect especially if you want to incorporate several exercises using the machine.
4. Fitness Program Presets
There are vibration machines that already include training programs meant to work out the whole body, the lower body, upper body or abdominals. They are often customisable and might present a variety of frequency settings and elements that let users create an exercise routine that caters to their particular concerns.
Essential Vibration Machine Terms You Need To Know
Before checking a number of vibration plate machines, make sure that you are familiar with common terms used to describe the device. Here are a few crucial terms that you have to include in your vocabulary before shopping.
Among vibration machines, frequency refers to the number of times or cycles per second that the platform goes in motion, moving users up and down. This is typically measured in hertz or Hz.
Low frequencies have less movement and provide balance and stability. Mid-range frequencies are capable of bringing relaxing feelings and better mobility, lymphatic movement and circulation. Due to a boost in motion, the movements feel less jerky and more even.
Higher frequencies produce more rapid motions – the faster movement transfers plenty of energy to the body, therefore it activates more muscles to move and in turn, increase lymphatic movement and circulation. Higher vibration machine frequencies also provide more benefits from toned muscles, improved muscle strength to higher bone density.
Amplitude is the displacement of the machine’s movement – it determines the amount of energy that is distributed into the body. You can adjust the amplitude on specific vibration plate machines by moving the feet or hands nearer or more distant on the platform. Amplitude is usually measured in millimetres or mm.
Amplitude on vertical vibration machines is adjusted by means of the ‘High’ or ‘Low’ button or ‘High Intensity’/‘Low Intensity’ options. Pivotal vibration machines have more amplitude compared to vertical types. Users can also modify the amplitude according to their capabilities and level of comfort for the frequency they want to use.
Also known as gravitational load, G-force refers to the overall force that the body undergoes on each upcycle of the vibration machine. This is usually measured in Gs. Subjecting the body to higher g-force stimulates it in many ways that provide a myriad of health benefits.
The g-force that a vibration plate machine produces is different from the ones in cars or aeroplanes since the acceleration in them builds upon the body as you are progressing in just one direction.
Using the vibration machine exposes users to a g-force that goes within nanoseconds, plenty of times in fact for every second – this leads to muscles that expand and contract whenever the platform drives the user up and down.
The different types of vibration machines also vary when it comes to the benefits they provide. To answer specific health or fitness concerns, always pick a vibration machine with the frequency and amplitude you need and has a size that covers your capabilities.
1. Can you build muscle on vibration plates?
Vibration plates are great for muscle building since it engages the muscles to contract extra-fast – this means they are working doubly hard and with that, lead to muscle buildup. Vibration plates are also low-impact yet they are capable of forming, toning and strengthening the muscles.
2. Why do my legs itch after using a vibration plate?
Your legs might feel itchy sensations following vibration plate use due to something called ‘hyper circulation.’ This happens whenever the heart distributes oxygen and blood to targeted muscles during vibration plate use. This causes the arteries and capillaries to enlarge and stimulate the nerve cells, therefore resulting in that itchy feeling around your legs.