Vibration Plate Workout Guide: How to Train at Home with the Vibration Plates

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Whether you're a veteran gym-goer or have just started working out, the coronavirus pandemic has likely thrown a wrench in your workout routine. Luckily, Lifepro vibration plate exercises are an excellent way to stay fit and work out at home. Vibration plates provide a low-impact way to burn fat, improve overall fitness, and keep your body toned. 

In this article, we will demonstrate how you can train from the comfort of your home with the help of Lifepro's Vibration Plates.

Whether you're a veteran gym-goer or have just started working out, the coronavirus pandemic has likely thrown a wrench in your workout routine. Luckily, Lifepro vibration plate exercises are an excellent way to stay fit and work out at home. Vibration plates provide a low-impact way to burn fat, improve overall fitness, and keep your body toned. 

In this article, we will demonstrate how you can train from the comfort of your home with the help of Lifepro's Vibration Plates.

How Do Vibration Plates Work?

Upon first being introduced to the idea of working out with a vibration plate or platform, you might have brushed it off as simply another fitness fad. However, recent clinical trials and research proving the incredible benefits of WBV might have changed your mind!

The idea behind vibration platforms is that you sit, stand, or lie on the machine while it vibrates, which forces your muscles to contract and relax many times a second. When using a vibration platform, you'll notice that after holding a position for a short time, you begin to feel your muscles get tired. 

Vibration Plate Benefits

While you won't get huge from just doing vibration plate training, studies have shown that it is sufficient to maintain muscle mass and improve muscle performance. Other research into vibration plate training suggests it can:

• Improve strength and balance
• Minimize back pain
• Reduce bone loss

And it's not just researchers and home gym enthusiasts that recognize the benefits of vibration plates; Many professional gyms and rehab centers have made vibration plates available to their patrons. You'll even find them incorporated into the training programs used at NASA and the NFL.

Types of Exercises to Do On a Vibration Plate

Vibration plates allow you to perform various exercises with minimal impact on your joints. Here are a few activities to try on a vibration plate.

1. Squats: Stand on the vibration plate with your feet hip-width apart. Lower your body into a squat position, pressing your weight into your heels and keeping your chest up. Hold for 10 seconds, then stand back up. For a challenge add 3-10 pound adjustable dumbells. 
2. Push-Ups: Place your hands on the vibration plate and lower your body into a push-up position. Perform a full push-up, then return to the starting position. 
3. Lunges: Stand on the vibration plate and take a large step forward with one leg, bending both knees to lower your body until both knees are bent at 90-degree angles. Return to the starting position and repeat with the opposite leg. 
4. Triceps Dip: Sit on the vibration plate and place your hands behind you, shoulder-width apart. Lift your hips off the plate and lower your body until your arms are bent at a 90-degree angle. Push back up to the starting position. 
5. Plank: Position yourself in a plank position on the vibration plate, with your feet hip-width apart and your arms directly below your shoulders. Hold for 30 seconds, then lower your knees to the ground.

At-Home Vibration Plate Workout Program

Do vibration plates work if you just stand on them? The answer is YES! The easiest and most popular way to use a vibration plate is to stand on it for several minutes. While this may be enough to keep your muscles from shrinking, it's likely not enough of a workout if you're used to spending time in a gym.

Below, we will detail a simple Lifepro workout program you can follow from the comfort of your home using a vibration platform and exercise bands. This at-home vibration plate exercise program will be split into weeks 1 and 2. Each week, you will do the prescribed exercises 3 days a week, with a rest day in between.

Instead of doing traditional "reps" of an exercise, this training program uses static or isometric movements, meaning you'll hold a specific position for a given amount of time, like when doing a plank. For the purposes of this training program, you'll be holding each of the below exercises for 20 seconds.

During Week 1, do each of the following exercises:

• Push-ups
• Single-sided rows
• Split squat hold or lunge
• Deadlift hold
• Static bicep curl

During Week 2, do these exercises instead:

• Banded overhead press
• Single leg deadlift
• Reverse fly
• Sumo squat
• Crunches

You can watch a complete Lifepro vibration plate exercise program here.

How to Use Lifepro Vibration Plate

Lifepro offers a variety of vibration plates, each one with its own unique features and benefits. To begin using the Lifepro vibration plate, watch the get started video and read all safety instructions provided with the machine before use. 

Once the machine is set up, adjust the intensity and speed settings to the desired level. Then, stand on the vibration plate with your feet shoulder-width apart, feet firmly planted on the platform. Start with shorter sessions of 1-2 minutes and gradually increase the duration of your sessions as you become more comfortable. It is important to maintain good posture and keep your core engaged throughout the session. Once you have finished your session, cool down with some stretching and hydrate.

Here are a couple of effective Lifepro vibration plate workout routines to reach your health and body goals:

You can find thousands of videos like this on your Youtube channel!

When you buy a Lifepro vibration plate, you get massive support from our team. You can enjoy free training videos, live chat support, and an exclusive community of health enthusiasts. 

Free Vibration Plate Exercise Chart

Get a free vibration plate exercise chart created by Lifepro to help you get the most out of your vibration plate workouts. Drop your email below, and we will send you a complete chart for free!

If you don't have a Vibration Plate yet, check out our full lineup of Lifepro Vibration Plates here!

Author

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.