Vibration plates have gained popularity in recent years as a fitness tool that claims to help burn calories and improve muscle strength. But what is a vibration plate and how many calories do you burn on a vibration plate? In this article, we will explore the science behind vibration plates and delve into the question of how many calories you can burn on a vibration plate. We will also discuss the factors that influence caloric burn and provide an overview of the average calories burned in 10 and 20-minute sessions. Additionally, we will take a closer look at Lifepro's vibration plates, a leading brand in vibration therapy for arthritis and other chronic conditions, which are known for their quality and effectiveness.
The Science Behind Vibration Plates
Vibration machines work by producing high-frequency vibrations that force rapid muscle contraction and relaxation. This rapid muscle stimulation is believed to provide a similar effect to traditional exercises, but in a shorter amount of time. The vibrations generated by the plate cause your muscles to work harder, leading to increased muscle tone and strength.
The benefits of using a vibration plate machine include improved muscle tone, increased blood flow, reduction of cellulite, and enhanced range of motion.3 These vibration plate benefits make them an attractive option for individuals looking to improve their fitness levels.
How Often Should You Use a Vibration Plate?
The frequency of vibration plate use depends on various factors, including your fitness goals, the type of equipment you are using, and the machine settings. Scientific recommendations generally suggest using a vibration plate for 10-15 minutes, three times a week. However, it is important to note that these recommendations may vary based on individual needs and preferences, as well as how much whole body vibration training you've had.
Lifepro provides guidelines for optimal use of their vibration machine, suggesting that beginners start with shorter sessions of 5-10 minutes, gradually increasing the duration as they become more comfortable.1 They also recommend using the vibration plate in conjunction with other forms of exercise for a well-rounded fitness routine.
Caloric Burn on a Vibration Plate
The number of calories burned on a vibration plate can vary depending on several factors, including the type of machine, machine settings, body position, duration of the session, body weight, fitness level, and age. While there is limited research specifically focused on caloric burn on a vibrating plate, comparisons with conventional exercises can provide some insights.3
In general, vibration plate exercises have been found to burn fewer calories per minute compared to traditional forms of aerobic exercise such as running or cycling. However, the unique muscle activation and stimulation provided by vibration plate exercise may offer other benefits that make them a valuable addition to a fitness routine.
Calories Burned in 10 Minutes
A 10-minute session on a vibration plate can provide a moderate calorie burn. On average, standing on a vibration plate for 10 minutes can burn approximately 50-150 calories, depending on factors such as body weight and intensity of the vibrations.5 However, it's important to note that these numbers are estimates and can vary from person to person.
To put this into perspective, other exercises such as aerobic exercises, jumping rope, squats, and push-ups can burn more calories than whole body vibration in the same time frame. However, whole body vibration benefits include unique health improvements like better blood circulation and bone density. For example, a 10-minute session of aerobic exercises can burn approximately 100-200 calories, while jumping rope can burn around 100-150 calories.
Calories Burned in 20 Minutes
As the duration of the session increases, so does the caloric burn on a vibration plate. A 20-minute session on a vibration plate can burn approximately 100-300 calories, depending on the factors mentioned earlier.4 This higher calorie burn is due to the extended duration of the exercise and the increased muscle activation over time.
Comparatively, other exercises such as running or cycling can burn more calories in a 20-minute session. Running at a moderate pace can burn approximately 200-300 calories, while cycling at a moderate intensity can burn around 150-250 calories.4
Lifepro's Vibration Plates: A Step Above the Rest
Lifepro is a reputable brand known for its high-quality vibration plates that deliver effective results. Lifepro's vibration plates are designed to provide optimal muscle activation and stimulation, leading to improved strength and fitness levels.
One of the key advantages of our vibration plates is their versatility. They offer a range of vibration settings and programs that cater to different fitness goals and preferences. Whether you are a beginner or an advanced user, Lifepro has vibration plates suitable for all fitness levels.
In conclusion, while the caloric burn on a vibration plate may be lower compared to conventional exercise, the unique muscle activation and stimulation provided by vibration plates make them a valuable addition to a fitness routine. Lifepro's vibration plates offer a convenient and effective way to improve muscle tone, increase blood flow, and enhance overall fitness. So, if you're looking for an efficient and versatile fitness tool, Lifepro's vibration plates are a step above the rest.
References:
- Jo NG, Kang SR, Ko MH, et al. Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. Healthcare (Basel). 2021;9(6):652. Published 2021 May 31. doi:10.3390/healthcare9060652
- Omidvar M, Alavinia SM, Craven BC. The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses. J Musculoskelet Neuronal Interact. 2019;19(4):455-464.
- Tang J. Proven Health Benefits of Vibration Therapy. www.vibrationtherapeutic.com. Published 2021. https://www.vibrationtherapeutic.com/vibration-plate-therapy-benefits.html
- Roelants M, Delecluse C, Goris M, Verschueren S. Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females. Int J Sports Med. 2004;25(1):1-5. doi:10.1055/s-2003-45238
- Sharififar S, Coronado RA, Romero S, Azari H, Thigpen M. The effects of whole body vibration on mobility and balance in Parkinson disease: a systematic review. Iran J Med Sci. 2014;39(4):318-326.
- Cerciello S, Rossi S, Visonà E, Corona K, Oliva F. Clinical applications of vibration therapy in orthopaedic practice. Muscles Ligaments Tendons J. 2016;6(1):147-156. Published 2016 May 19. doi:10.11138/mltj/2016.6.1.147
- van Heuvelen MJG, Rittweger J, Judex S, et al. Reporting Guidelines for Whole-Body Vibration Studies in Humans, Animals and Cell Cultures: A Consensus Statement from an International Group of Experts. Biology (Basel). 2021;10(10):965. Published 2021 Sep 27. doi:10.3390/biology10100965
Author
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.
