Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.
My mother-in-law owns a machine that lays abandoned in her garage.
We call it The Jiggler.
Who can blame her for answering the exhortation to call now!?
Do vibration plates actually work for strength training?
How can vibration plates build strength?
exercise scientist, trainer, and director of fitness operations forLove.Life
Lifting weights or pulling on resistance bands isnt the only way to build muscle.
This idea that your muscles have to constantly work harder to maintain balance is called increased muscle fiber recruitment.
What is vibration plate strength training?
Given that theory, vibration plate strength training is intentionally using the tool as a way to build muscle.
you’re free to do this in a few ways.
Alternatively, some people simply stand on a vibration plate for 10 to 20 minutes at a time.
Does Dancing Count as Cardio?
Up to a point.
What the science says
How effective is adding some jiggle to your workout regimen?
exercise scientist, trainer, and director of fitness operations forLove.Life
That likely depends on how active you already are.
But if youre someone who does not get that activity regularly, it would help build strength.
Thats what the data says, too.
Multiple studies2have investigated whether generally healthy adults can have greater strength gains by performing exercises on vibration plates.
However, the results are inconsistent.
For example, two studies looked at the effect of doing squats on vibration plates.
One found that vibrationyielded more gains3, and the otherfound no difference4.
Murray would love to see additional research into vibration plates.
I really think that we have just scraped the surface of what vibrational training can do, Murray says.
Murray attributes this to that efficiency benefit his clients appreciate.
Trying to get the maximum benefit in the minimum time may have some drawbacks, though.
Ultimately, anything that can help people get active is a great tool to leverage.
But a gadget can only do so much for building strengththe weight is mostly on you.
Sanudo, Borja et al.
104,5 (2024): pzae025.
doi:10.1093/ptj/pzae025
Osawa, Y et al.
The effects of whole-body vibration on muscle strength and power: a meta-analysis.Journal of musculoskeletal & neuronal interactionsvol.
13,3 (2013): 380-90.
Marin, Pedro J et al.
21,4 (2011): 616-21. doi:10.1016/j.jelekin.2010.12.008
Hammer, Roger L et al.
32,7 (2018): 1809-1815. doi:10.1519/JSC.0000000000002565
Milanese, Chiara et al.
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