10 Questions You Should to Know about body slimming machine

Whole-body vibration can offer some fitness and health benefits, but it's not clear if it's as good for you as regular exercise.

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With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second. The activity may cause you to feel as if you're exerting yourself.

You may find a whole-body vibration machine at a local gym, or you can buy one for home use.

Advocates say that as little as 15 minutes a day of whole-body vibration three times a week may aid weight loss, burn fat, improve flexibility, enhance blood flow, reduce muscle soreness after exercise, build strength and decrease the stress hormone cortisol.

But comprehensive research about whole-body vibration is lacking. It's not yet clear if whole-body vibration provides the same range of health benefits as exercise you actively engage in, such as walking, biking or swimming.

Some research does show that whole-body vibration may help improve muscle strength and that it may help with weight loss when you also cut back on calories.

Whole-body vibration may also have a role beyond sports and fitness. Some research shows that whole-body vibration, when performed correctly and under medical supervision when needed, can:

• Reduce back pain
• Improve strength and balance in older adults
• Reduce bone loss

Still, if you want to lose weight and improve fitness, enjoy a healthy diet and include physical activity in your daily routine. If you choose whole-body vibration, remember to do aerobic and strength training activities as well.

And because whole-body vibration can be harmful in some situations, check with your doctor before using it, especially if you're pregnant or have any health problems.

• Isometric exercise

Proponents of vibration plates claim they may help people burn more fat and build more muscle. However, there is limited research comparing the benefits of exercising on a vibration plate with those of exercising on a steady surface.

Vibration plates, also called power plates, are exercise machines that generate high speed vibrations that cause the body to shake.

Some people use vibration plates to challenge their bodies when working out. For example, they may squat on a vibration plate instead of squatting on the floor.

Read on to learn more about vibration plates and their potential effects on weight loss.

There is a lack of research into the effects of vibration plates for weight loss.

A systematic review analyzed the effects of whole-body vibration therapy on fat loss, reviewing seven studies involving 280 participants in total.

Participants who underwent whole-body vibration therapy experienced fat loss. However, participants in studies that lasted 6 months or less did not experience a significant change in body fat percentage.

More research is necessary to determine why the outcomes of whole-body vibrations differed between studies.

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The exercises a person can complete on a vibration plate depend on the model.

However, a person can typically use them while doing the following five exercises, which include a mix of static and dynamic movements.

Static exercises include held movements such as planks. Dynamic exercises, such as squats and pushups, require constant movement.

1. Squat

1. Stand on the vibration plate and place the feet hip-width apart.
2. Tense the core and begin to bend forward at the hips.
3. Push the hips back and bend the knees.
4. Lower into a squat position, keeping the heels and toes on the vibration plate.
5. Tense the glutes and begin to straighten the legs to lift back to a standing position.
6. Aim for three sets, choosing the number of repetitions based on energy levels and difficulty.

2. Pushup

1. Put a mat on the vibration plate.
2. Place the hands on the vibration plate and keep the feet hip distance apart.
3. Ensure the wrists are shoulder-width apart.
4. Inhale while bending the elbows slowly to lower the chest to the vibration plate.
5. Lower until the elbows are at a 90-degree angle.
6. Exhale while tensing the chest muscles and begin to push back up to the starting position.
7. Aim for three sets, choosing the number of repetitions based on energy levels and difficulty.

3. Plank

1. Put a mat on the vibration plate.
2. Place the forearms on the vibration plate, shoulder-width apart.
3. Lift the body off the floor so that the toes and forearms support it. If this is too difficult, bring the knees to the floor.
4. Hold this position for three sets of 30 seconds.

4. Lunge

1. Stand in front of the vibration plate, feet hip-width apart.
2. Place one foot on the vibration plate, keeping the knee in line with the ankle.
3. Squeeze the quads and move the foot of the leg that is not on the vibration plate backward until the knee is just above the floor.
4. Stabilize the body by placing weight on the foot on the vibration plate.
5. Aim for three sets on each leg, choosing the number of repetitions based on energy levels and difficulty.

5. Calf raises

1. Stand in the center of the vibration plate, feet hip-width apart.
2. Shift the body weight onto the balls of the feet.
3. Press down and lift the heels up, without locking the knees.
4. Hold this position.
5. Bring the heels back down toward the vibration plate.
6. Aim for three sets of 15 repetitions.

Researchers have linked vibration plates with other health benefits, including:

Increased muscle strength in older adults

Whole-body vibration therapy may help older adults improve their physical performance. Physical performance is a measure of how well a person moves, such as when walking and performing other daily activities.

A small study found that adults above the age of 65 who underwent whole-body vibration therapy and strength training experienced increases in physical performance and muscle strength. However, those who only practiced strength training experienced an improvement in muscle strength alone.

The results of this study suggest that whole-body vibration therapy may help boost the effects of strength training and lead to better physical performance outcomes in older adults. However, further research is necessary as only a few people participated in this study.

Rehabilitation after a heart attack

A small study found that males who had heart attacks experienced improvements in stamina, endurance, and strength when they participated in a special training program that combined a range of exercises with whole-body vibration.

However, the research noted the same improvement in participants who exercised without a vibrating plate.

Although whole-body vibration did not appear to produce different results than exercise alone in this study, it may help people who do not have the energy to endure a full exercise program. Consequently, it could be a promising tool in heart attack rehabilitation.

More studies are necessary on the use of vibration plates among this population, including studies with larger sample sizes and studies measuring the potential effects on females.

Most people do not experience any side effects after using a vibrating plate. That said, vibration plates may be unsuitable for some people, particularly those with balance and coordination problems.

Some studies that focus on hazards of whole-body vibration in the workplace, such as through the use of powered-hand tools, suggest it may be associated with:

However, it is important to remember that people who experience exposure to constant whole-body vibration for several hours per day may also work in an environment where they breathe in hazardous building materials, especially on construction sites.

Consequently, it is difficult to establish whether whole-body vibrations are related to any of the conditions listed above.

Weight management resources

To discover more evidence-based information and resources for weight management, visit our dedicated hub.

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