Whole body vibration training is often classified as a form of passive exercise because a fitness machine does all the hard lifting for you. The very nature of how vibration training works is that you just have to stand on a platform that shakes your entire body. This in turn causes your muscles to contact with little effort on your part.
There are lots of claims that you’ll be able to burn several hundred calories by simply standing on a vibration plate for just 10 minutes a day. But with all the fitness scams out there, it goes without saying that any product that claims to make you stronger, slimmer, or more toned without much effort on your part deserves a long and hard look.
It may seem like you’re not putting any real effort into exercising if all you have to do is stand on a platform that’s vibrating 30 to 50 times per second. However, that’s not quite the case. Your body actually reacts when forced to remain standing on an unstable platform because vibration plates fire up muscle activity to stabilize your body and prevent you from falling off the machine. To achieve this, your muscles have to contract and stretch repeatedly. These muscle reflexes require energy and so the body actually does burn calories when you exercise on a vibration plate.
How Many Calories can You Burn on a Vibration Plate?
Research suggests that when your body is subjected to vibrations, almost 100% of your muscle fibers are activated as opposed to the 40% to 60% during conventional exercise. In other words, you’ll be able to burn more calories in less time with vibration training than what you normally would when engaging in other forms of exercises. If you’re one of the many people keen on losing weight, vibration training may be something you should look into.
Current research also proves that vibration plates can help with weight loss, but there is little to no solid data on actual number of calories burned. Much of this has to do with the fact there are many variables to consider when it comes to calculating calories burned. These include aspects like age, height, gender, level of fitness, and the intensity of the workout.
In addition to these factors, you also have to consider the science behind vibration plates. Like other forms of resistance training, whole body vibration therapy makes you burn fat during the post-workout period when the body is busy repairing worn out muscle tissue. Taking into account all of the variables mentioned above and the “after-burn” effect, you could be looking to burn anywhere between 200 to 500 calories during each 30-minute vibration training session.
If your ultimate goal with vibration plates is to lose weight, rather than trying to calculate how many calories you can burn per session, it would be better to focus on how to boost calorie burn.
How to Boost Calorie Burn with Vibration Plates
If you want to boost calorie burn with vibration plates, you have to do a lot more than simply stand on the machine. Maintaining a static stance and feeling the vibrations work your muscles does burn calories to some extent. However, published reports on this fitness training modality have proven that it’s possible to boost weight loss by enhancing muscle activation through exercises performed on a vibration plate.
A person who merely stands still on a vibrating plate will burn fewer calories than someone who performs dynamic exercises like lunges, squats, push-ups, and ab crunches on the machine. Therefore, increasing the intensity of your workouts is the most effective way to boost calorie burn. This may be achieved through on-platform exercises or cranking up the vibration plate speed and amplitude on your machine. That said, the latter option is only recommended if you’re fit enough to work on a vibration plate at high frequency and amplitude settings. If you’re relatively new to vibration workouts or have not been exercising for a while, start slowly and increase the intensity of your workouts as your strength and fitness improves in order to prevent muscle injuries.
It’s also highly likely that you may be tempted to increase the duration of your workouts in the beginning in an attempt to boost your calorie burning potential. So, just remember to be careful to prevent overuse of whole body vibration therapy as this can have negative effects on your body.
When it comes to vibration plates, moderation and variety are the key elements to boosting your calorie burn potential. To make the most out of your workouts, fitness experts recommend a 15 to 30 minute session three to four times a week along with a mix of on-platform dynamic and isometric exercises.
Another important factor to keep in mind is that your diet will affect calorie burn rate regardless of the exercising method used. If you want to increase your fat burning potential, vibration plates can only be instrumental at achieving this goal when combined with a low calorie diet. Your meals have to be balanced in order to give the body the energy and nutrients it needs to support your workout regimen.
Ways to Track of Calories Burned with Vibration Plates
Tracking calories burned after a workout can help you evaluate your progress and improve your exercising efforts. As such, it’s understandable why this is an important factor for most people using any kind of equipment to lose weight, including vibration plates. While some vibration plate units do come with integrated calorie counters that can help with this need, don’t worry if you’ve found a vibration plate machine that you like but it lacks a calorie tracking function. If that’s the case, all you have to do is search for a heart rate monitor and you’ll be able to track the amount of calories burned.