Vibration training has seen a huge spike in popularity over the past decade. It seems like everyone is doing it, either at home or in the gym. You may have seen a vibration machine at your local gym and wondered how it works. The big question a lot of people are asking is this: Does vibration training help you lose weight?
More research is needed regarding vibration training and its effect on weight loss. But recent studies have had positive results. There is no scientific evidence that vibration training alone will help you lose weight. However, when combined with diet and aerobic exercise, vibration training can have a positive effect on reducing body fat.
What is vibration training?
Vibration training involves the use of a vibrating platform that the user stands, sits, or lies on. As the plate vibrates it sends energy into the body. The vibrations cause the muscles in the body to contract and relax at incredible speeds.
Who invented vibration training?
The concept behind vibration training can be traced back centuries. The ancient Greeks used vibrations applied to the body to heal soldiers injured in battle. Many cultures throughout history have used vibration for both physical and spiritual wellbeing.
In 1857, a Swedish doctor named Jonas Gustav Zander invented the first vibration machine for use in his gyms. In 1895, John Kellogg developed the first whole-body vibration machine.
During the late 20th century, there was a renewed interest in the study of vibration therapy. The modern-day vibration machine was developed by an Italian physiologist named Carmelo Bosco. His design inspired the machines we now see in homes and gyms around the world.
Related: Walking To Lose Weight – The Ultimate Guide
What are the pros of vibration training?
Studies show that vibration training has many benefits for general health and well-being. And more testing is being done to discover the true science behind this. Some of the proven benefits of vibration training include:
- Increased balance and flexibility
- Strengthen muscles and improve muscle tone
- Ease lower back pain
- Increased circulation and lymphatic function
- Increased bone strength and density
- Reduced body fat when combined with diet and exercise
Another great aspect of vibration training is that you can tailor it to your personal needs. The intensity, speed, and type of vibration are adjustable on most machines. This can be helpful for people who have physical limitations.
Related: Best Foam Rollers For Runners
What are the cons of vibration training?
The downside of vibration therapy is that the machines can be expensive. If you wish to practice vibration training in your home, you will need to buy your own machine. Or you will need a membership to a gym in your area that has a machine on site. Full-size machines can be heavy and maybe loud while operating.
Vibration therapy is not suitable for everyone. Vibration may exasperate certain conditions. Consulting a physician before beginning any new exercise regimen is always recommended. If you have any of the following conditions, vibration therapy may not be right for you.
Related: What Is The Whole 30 Diet? Is It Good For Runners?
- Pregnant women
- Joint replacements or implants
- Gallstones or kidney stones
- Recent infection or surgery
- Metastatic cancer
- Hernia
- Diabetes
- Cardio-vascular conditions
- Thrombosis
- Orthopedic injuries
- Head, neck, or spinal injuries
- Migraines
Related: Does Intermittent Fasting Actually Work To Help You Lose Weight?
Will vibration training help you lose weight?
This seems to be the million-dollar question. Can vibration training help you shed pounds? There is no scientific evidence that vibration training alone directly results in weight loss. But that doesn’t mean that it isn’t beneficial for those who are actively trying to lose weight.
What has been proven is that vibration training can supplement and enhance a regular exercise regimen. Vibration training can increase the results you would get from regular exercise alone.
Anaerobic exercise usually involves the use of weights to target specific muscle groups. But science has proven that exercises which target multiple muscle groups at the same time are more efficient. Vibration therapy accomplishes this. Performing specific anaerobic exercises while using a vibration machine engages multiple muscle groups simultaneously.
Doctors still recommend a regular healthy diet and the proper amount of aerobic exercise for optimal health and fitness. But adding vibration therapy to regular diet and exercise has been proven to help people lose body fat.
Related: The Four Best Machines To Help You Lose Weight
How many times a week can you do vibration training?
The great thing about vibration training is that it doesn’t take long at all to see results! Experts say that three to four times a week is all you need. Muscles will need to time rest and repair themselves between sessions.
How long do vibration training sessions last?
A typical session runs between 15-30 minutes. It’s always a good idea to start slow. Once you learn how your body will react you can increase the frequency and duration of sessions. Even a short session between 6-10 minutes can have benefits for health and well-being. Shorter sessions may be best for those who are older or have balance problems.
Related: Is Running On A Treadmill Physically Bad For You?
Are there any dangers in performing vibration training?
If done correctly, vibration training is a safe and effective way to improve overall health and well-being. If you are unsure if this practice is right for you, consider asking for one-on-one training before getting started. A trainer can instruct you on the correct way to use the machine and will guide you towards the safest way to include vibration training in your exercise routine.
What is the best overall vibration machine to buy?
There are many options for at-home vibration machines on the market. They range from portable plates to full-size standing machines. When shopping for a machine to use in your home, consider the options. Most models come with a variety of variable speed and vibration settings.
One of the most popular brands on the market right now is LifePro. They have models ranging from small, portable units to larger standing machines. Their best seller is the LifePro Rumblex 4d. It features seven different training modes and 60-speed settings to help you customize your experience. It comes with a variety of accessories, including resistance bands and wearable remote control. Check it out in action here.
Final Thoughts
Whole-body vibration training has been around for a long time, and there’s no question it’s here to stay. It is used by athletes, doctors, fitness experts, and even NASA. Including vibration in your workout can have many benefits for your overall health and well-being. Stop by your local gym to check out a machine in action and see if vibration training is right for you!
| Help support me and subscribe to my YouTube channel. YouTube video - 30 ways to make your runs less painful! Coach Scott's Credentials:
|
To sign up for a FREE half marathon training schedule, log sheet, and pace predictor CLICK HERE.
Recommended gear for runners
Connect with me:
| facebook.com/BeginnerToFinisher/ |
References
https://www.hypervibe.com/us/blog/what-are-the-disadvantages-of-vibration-machines-and-who-should-not-use-them/
