VPerhaps you too have asked yourself whether the vibration plate, which has been so highly praised by many, is useful to alleviate health restrictions or to lose a few pounds. After all, it sounds almost too good to be true: Just put it on it, let it shake it up and you will be successful? Unfortunately, it’s not that simple after all, but training with such a device has its justification and even medical added value. For example, a vibration plate can reduce water retention, strengthen muscles that are otherwise difficult to train and even help osteoarthritis patients.
Power Plate: Brief overview of the products
- Sportstech 3D VP300*
- Bluefin Dual-Motor 3D*
- Bluefin Ultra Slim Power*
- Hop-Sport 3D*
- MVPower *
Vibration board: what is it and how does it work?
A vibration plate (also known as a “power plate”) uses one or more motors to send rapid vibrations through the body. However, it is crucial to see the device as a supplement to the actual training: Without controlled movements, very little happens. On the other hand, if it is used correctly, it stimulates the deep muscles – muscle soreness occurs in areas that you have probably never noticed before. This in turn ensures that the tissue is well supplied with blood and more energy is burned. The result: fat is also better broken down. This effect was demonstrated in a study carried out in Antwerp. For one year, 61 participants were asked to do sports and diet in order to lose weight – the group that trained independently with the vibration plate after six months lost weight and was able to maintain the weight loss success. The researchers therefore hope that the device can help overweight people to reduce dangerous belly fat.
A notice: It is certainly possible to do daily vibration training, but it is more exhausting than expected: Even well-trained people work up a sweat after just a few minutes on the device. Nevertheless, the use of a vibration plate does not replace endurance or cardio training, as is possible with the cross trainer, for example.
Vibration plate for knee problems: can it alleviate them?
The vibration plate can not only make it easier to lose weight, joint problems can also be alleviated by the shaking movements. Since the muscles have to tighten and relax again and again due to the rapid movements, they are strengthened, which in turn provides more stability in sensitive areas of the body.
In addition, the vibration plate can be of great service in the case of a herniated disc or osteoarthritis. In order to avoid injuries, however, it is better not to experiment on your own when dealing with physical complaints of any kind. Training with expert rehab experts or physiotherapists, on the other hand, can alleviate problems and support the healing process, provided there is no acute inflammation with severe pain.
Power Plate for the home:
When buying a vibration plate for home, be sure to pay attention to the information on the permissible weight:
The Sportstech * plate has two motors with a multi-directional vibration system with 120 intensity levels and 60 levels in horizontal and vertical movement. The plate is wireless and can be connected to Bluetooth. Sportstech also supplies five fitness straps and a power stretch for training with the plate.
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Vibration plate: other popular models
In addition to the 4D professional model, the Bluefin Fitness brand also offers other vibration plates in different price ranges, which should be of particular interest to beginners.
The dual-motor 3D plate *, for example, is driven by two quiet internal motors that generate intense 3D vibration and ensure a complete full-body workout. In addition, this model has an extra large anti-slip surface for maximum safety during the exercises, which can also be performed with your favorite music thanks to the built-in Bluetooth speaker.
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The Ultra Slim Power Plate * has an impressive price-performance ratio. For just under 195.00 euros you get a compact device that is particularly suitable for smaller apartments thanks to its space-saving design. You can choose from five training programs and 180 intensity levels that are individually tailored to your training goals.
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But other providers also promise comprehensive training success and, in addition to various intensity levels, have also integrated targeted intensity zone trainings that can be selected depending on the level of exertion. To relax the muscles after training, an extra massage mat is supplied with the Hop-Sport 3D vibration plate * – this prevents muscle soreness and tension.
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Last but not least is the MVPower vibration plate *, it is a popular model and is also valued for its unbeatable price-performance ratio. In terms of functions, it can still keep up with higher-priced plates and has three training programs with 120 intensity levels, a quiet motor and additionally supplied bands for effective upper body training.
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Vibration plate: Exercises should be supervised at the beginning
It is crucial for the training that the exercises are carried out in the correct posture (for example with knees bent and in a firm stance). It is therefore advisable that inexperienced persons in particular use the vibration plate under supervision. The small but violent vibrations should not be underestimated. Even those affected by osteoporosis should rather not train with the device – healthy people can, however, strengthen their bones through the vibrations and give the skeleton more stability through the stimulated build-up of bone substance. That is why some rehab specialists recommend the vibration plate for seniors.
You can see some exercises here
Conclusion: is it worth the investment?
Whichever provider you choose, simply put it on it and let it shake it up will not lead to any significant difference without personal intervention. However, those who integrate the vibration plate into their training will soon feel the advantages of this device and benefit from the various health benefits.
*This text contains affiliate links. This means: If you make a purchase using the links marked with an asterisk, WELT will receive a small commission. The reporting doesn’t affect that. You can find our standards of transparency and journalistic independence at axelspringer.de/unabhaengigkeit.de.
This article was first published on December 13, 2019.
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