The Benefits of Whole Body Vibration

The Benefits of Whole Body Vibration: What Science Says About This Fitness Tool

If you’re looking for a versatile and effective tool to enhance your fitness routine, using a vibration plate to achieve whole-body vibration (WBV) can help. HBV has benefits beyond just toning up—think of better joint mobility, stronger bones, reduced pain, and even improved breathing!

When you feel better, you move better – and time spent on vibration plate makes your body feel good. WBV can relieve muscle soreness and inflammation while increasing bone density, meaning you get more from every move and fewer aches and pains afterward. When you keep moving, you keep improving your quality of life.

What Is a Vibration Plate?

A vibration plate is a fitness machine with a flat, vibrating platform. When you stand, sit, or exercise on it, the vibrations cause your muscles to contract rapidly. This muscle engagement has many benefits, which we will cover below.

Are there different types of vibration plates?

There are many vibration devices  on the market.  Medical professionals and trainers prefer vertical vibration that mimics natural movement. When you walk or run, your feet, arms, and legs move up and down, not sideways or in a circular motion. Before I learned about the different vibration platforms, I was injured using a vibration plate that wobbled, moved side-to-side, and in a  circular motion.

A vibration plate should be stable and stationary with a vertical vibration platform that can dial in to different frequencies based on your health and wellness goals. Most studies have been done at lower frequencies around 30 hz for 10-20 minutes per day.  According to medical professionals vertical motion on a stable platform is best because of gravity. Therefore, it does not create stress, unlike other whole-body vibration platforms.

Vertical vibration provides micro hits of gravity that enhance the gravity already present to create the clinical and training compression needed to excite our nerves, mobilize joints, strengthen our muscles, and improve our function. 

Let’s dive into the advantages of using a WBV and what the research says.

Promotes Joint Mobility

Joint mobility is essential for maintaining an active and pain-free lifestyle.  WBV helps improve joint mobility by stimulating the muscles and tissues around the joints, making them more flexible and responsive.

Research published in the Journal of Aging and Physical Activity showed that vibration therapy improved joint mobility in older adults, enhancing their ability to perform daily activities more efficiently.

Increases Bone Density and Strengthens Bone Tissue

One of the standout benefits of using a VibePlate is its ability to increase bone density. The vibrations stimulate bone cells, encouraging them to grow stronger and denser, which is particularly important for preventing or correcting osteoporosis. A study in Osteoporosis International found that vibration training effectively increased lumbar spine bone density and strengthened bone tissue in post-menopausal women, making it a valuable tool for bone health.

Promotes Lymph Drainage

Lymphatic drainage is crucial for detoxifying the body. The VibePlate’s vibrations stimulate lymphatic flow, helping to flush out toxins and reduce fluid retention.  According to Natural News, whole-body vibration, facilitated by a machine, can help combat the effects of a sedentary lifestyle and rid the body of stored toxins.

Increases Range of Motion and Flexibility

Flexibility and range of motion are critical components of overall fitness.  WBV helps increase flexibility by loosening tight muscles and improving the elasticity of tissues, making it easier to move freely. According to a study in the European Journal of Applied Physiology, WBV is a promising technology with great potential in various fields of application in sports training, such as the development of strength, power, and flexibility.

Fat Reduction and Toning Up

If you want to shed some pounds and tone up, the WBV can help. When working out on a vibration plate the intensity of your workouts increases, helping to burn more calories and reduce body fat while toning your muscles. PLOS One, a peer-reviewed journal, found that whole-body vibration training is a promising adjuvant intervention therapy for obese women. In particular, there is evidence that at least six weeks of WBVT can improve cardiac autonomic function and reduce central and peripheral arterial stiffness; 10 or more weeks of WBVT produces significant body weight drop, leg strength improvements, and in addition to a hypocaloric diet may further enhance insulin-sensitivity and glucose regulation.

Enhances Muscle Strength

Muscle strength is crucial for overall health and functional fitness. The VibePlate enhances muscle strength by causing muscles to contract rapidly and efficiently during exercise, leading to more robust, more resilient muscles. Healthcare, an international scientific journal, reported that lower extremity muscle strength and physical performance improved significantly in older adults who participated in a trial using whole-body vibration. The study also concluded that older adults can safely perform whole-body vibration.

Increases Balance, Stability, and Mobility

Balance and stability are essential for preventing falls and maintaining mobility. WBV helps improve these by challenging your body to maintain stability during vibrations, strengthening the muscles, and enhancing coordination. Research published on Biomedicalcentral.com found that balance training performed on a vibration platform is superior to conventional balance board training in improving objectively measured balance performance and muscular power in patients with severe COPD and functional impairments. This improvement in balance and stability can reduce the risk of falls and injuries.

Energizes and Reduces Fatigue

Are you feeling sluggish?  WBV can give you an energy boost! The vibrations stimulate circulation and increase oxygen flow to your muscles, helping reduce fatigue and energize you. A study in the International Journal of Sports Medicine found that women with Fibromyalgia significantly improved pain and fatigue after receiving vibration therapy compared to exercise (salsa dancing, stretching, and relaxation techniques) and control groups. This reduction in fatigue helped them feel more energized, alert, and ready to take on the day.

Reduces Pain and Soreness

Muscle pain and soreness can be a drag, whether from a tough workout or chronic conditions. WBV helps reduce pain and soreness by improving blood flow to the affected areas, promoting faster recovery. Research published in Pain Medicine found that vibration therapy effectively reduced muscle soreness and pain, making it easier to recover after intense exercise.

Decreases Wheezing and Sinus Issues

Here’s an unexpected benefit: WBV may help with respiratory issues. The vibrations can stimulate drainage and circulation in the sinus cavities, relieving congestion and improving breathing. A study in the Journal of Respiratory Research suggests that vibration therapy can help clear mucus and improve airflow in the respiratory system, reducing wheezing and sinus issues.

Whether you want to improve joint mobility, increase bone density, tone up, or feel more energized, WBV has something to offer. Incorporating this versatile tool into a wellness routine can benefit your overall health and well-being.

About the Author

Hope Knosher is the founder of Healthy Living With Hope and Hope’s Yoga. Based in Atlanta, Georgia, she is a Certified E-RYT500 Yoga Teacher, National Board Certified Health & Wellness Coach, & Certified Yoga Therapist with the International Association of Yoga Therapists.

Hope Knosher’s influence in the health and wellness industry is evidenced by numerous publications that have featured her work. These include Reader’s Choice “Best Of Atlanta” by Atlanta Magazine, one of Atlanta’s “Over 40 & Fabulous“ by Best Self Atlanta, the Atlanta Journal-Constitution for her work with cancer survivors, MindBodyGreen, Noteworthy, Mantra Yoga & Health and cover features with Northside Woman and Yoga Magazine

Hope’s weekly yoga classes are open to everyone in Johns Creek, Georgia, and the surrounding area. She also offers corporate yoga & meditation, wellness coaching, and workshops. Hope is a regular guest speaker on Yoga, Mindfulness, and Health & Wellness topics.  Learn more about Hope. Contact Hope here or subscribe to future posts here.