Whole-body vibration may offer some physical and health benefits, but it's unclear whether it is as good for you as regular exercise. When the machine vibrates, it transmits energy to your body, forcing muscles to contract and relax dozens of times per second. This action can make you feel like you're exerting effort. So, is whole-body vibration a good way to lose weight and improve fitness? The answer is in the article below.
1. What You Need to Know About Whole-Body Vibration Machines
Vibration machines, or vibration platforms, use whole-body vibrations to force muscles to contract reflexively. Whole-body vibration machines are available in some gyms and are also sold for home use. With whole-body vibration, you either stand, sit, or lie on a machine with a vibrating platform. Generally, participants perform exercises like squats, push-ups, or sit-ups on these machines while they are vibrating.
Supporters of vibration machines claim that these vibrations make your muscles work harder and may help reduce fat, build muscular endurance, and improve overall fitness and health.
At this time, there is limited research on the effectiveness of these vibration devices. Some evidence suggests that they may help with weight loss and muscle mass gain, but further research is needed to understand how they compare to traditional exercise. Let’s examine what the latest studies have found about vibration machines for weight loss and muscle gain.
1.1. Benefits of Whole-Body Vibration Machines
Several studies have found that whole-body vibration machines may offer some health benefits, such as helping users lose weight and build muscle. Many current studies are relatively small or only look at the effects of vibration on sedentary or obese individuals.
Weight Loss
A 2019 review of several studies examined the potential weight loss effects of whole-body vibration on humans. Researchers identified seven studies with a total of 280 participants that were suitable for analysis. They found that whole-body vibration led to significant fat loss, but did not cause a significant change in body fat percentage in studies shorter than six months. Therefore, they concluded that longer studies with larger samples are needed to accurately evaluate the weight loss effects of whole-body vibration.
Lowering Blood Pressure
A 2012 study examined the effects of vibration training on arterial stiffness and blood pressure in 10 young women who were overweight or obese. Participants performed three vibration training sessions over 6 weeks, or were placed in a control group that didn’t engage in any activity. The participants in the vibration group performed a combination of squat and calf-raise exercises. At the end of the sixth week, the women who underwent vibration training had significantly reduced systolic blood pressure compared to the control group. While it’s unclear how effective vibration training is compared to other forms of exercise, it may be a good option for those who cannot engage in traditional exercise.
Improving Strength
In the same 2012 study, researchers observed that maximal leg extension strength increased by 8.2 kg in the women who performed vibration exercises compared to the control group. In another 2012 study published in the Journal of Alternative and Complementary Medicine, researchers examined the potential benefits of vibration training for women in their 20s. After completing 8 weeks of training with sessions twice a week, 36 women showed significant improvement in standing broad jump scores, which measure body strength.
Reducing Body Fat Percentage
In the study from the Journal of Alternative and Complementary Medicine, researchers also found a significant decrease in skinfolds in women and a reduction in their total body fat by the end of the 8-week study. In a 2016 study, researchers examined the effects of vibration training on the body composition of middle-aged obese women. These women were placed into one of three groups:
• Diet only
• Diet combined with vibration training
• Diet combined with aerobic exercise
All three groups lost body fat, but the second and third groups lost more fat than the first group. Researchers concluded that vibration training combined with diet is as effective as aerobic exercise combined with a diet program over more than 9 months.
1.2. How Whole-Body Vibration Machines Work
When the platform of the vibration machine shakes, our muscles reflexively contract quickly. While this isn’t within our conscious control, it still requires energy and causes the body to burn calories. An electromyograph, which measures electrical activity in muscles, has confirmed that vibration causes an increase in muscle activity. The amount of energy the body burns depends on the frequency and intensity of the vibrations.
1.3. Side Effects and Precautions When Using Vibration Machines for Weight Loss
Vibration machines are generally safe. However, they may not be suitable for everyone. Those at high risk of falling may prefer exercises that involve lying or sitting positions rather than standing. Some studies have found that repeated exposure to vibrations is associated with negative health effects, such as an increased risk of developing back, neck, arm, shoulder, and hip pain. However, these studies did not specifically examine vibration machines, but rather occupational vibration sources, such as using power drills, driving delivery trucks, and operating equipment that moves over the ground.
Repeated exposure to vibrations has also been linked to an increased risk of developing:
• Metabolic cardiovascular disease
• Digestive issues
• Nerve damage
• Headaches
• Cancer
However, most of the studies linking vibrations to these health effects have been focused on individuals exposed to daily vibrations over long periods of time while working. These individuals are also often exposed to other risk factors such as toxic chemicals and heavy lifting, so it cannot be concluded that vibration alone is the primary risk factor for the aforementioned health issues.
1.4. How to Use Vibration Machines for Weight Loss
Depending on the type of machine, users may perform exercises while standing, sitting, or lying down. Most of the time, people do exercises on the machine while it is vibrating to increase the number of calories they burn. Various types of exercises can be done on vibration machines. Both static and dynamic exercises can be performed. Static exercises involve holding a position for a certain period, with the plank being a common example. Dynamic exercises involve movement during the workout, such as weight lifting.
1.5. Proven Weight Loss Methods
It is unclear how effective vibration machines are compared to traditional weight loss techniques. They may be a suitable supplemental option for our fitness programs, but they cannot replace regular exercise and a healthy diet. Regardless of the weight loss method, the main goal is to consume fewer calories than the body is burning.
Individuals who focus on the "slow and steady" approach to weight loss tend to be more successful than those who try rapid weight loss. We can lose weight by dieting, exercising, or combining both.
2. Is Whole-Body Vibration the Best Way to Lose Weight and Improve Fitness?
Whole-body vibration may offer some physical and health benefits, but scientists have yet to prove whether it is as beneficial as regular exercise.
With whole-body vibration, users stand, sit, or lie on a vibrating platform. When the machine vibrates, it transmits energy to the body, causing muscles to contract and relax dozens of times per second. This action can make us feel as though we’re exerting ourselves.
Proponents of whole-body vibration exercise claim that just 15 minutes a day of whole-body vibration three times a week can help with weight loss, fat burning, improved flexibility, increased blood circulation, reduced muscle soreness after exercise, enhanced strength, and reduced stress hormone cortisol levels.
There is a lack of comprehensive research on whole-body vibration. It’s still unclear whether whole-body vibration offers as many health benefits as the physical activities we engage in regularly, such as walking, cycling, or swimming. Some studies suggest that whole-body vibration may help improve muscle strength and assist in weight loss when combined with a reduced-calorie diet.
Whole-body vibration may also have roles outside of sports and fitness. Some studies show that whole-body vibration, when done correctly and under proper supervision, can:
• Reduce back pain
• Improve strength and balance in older adults
• Minimize bone loss due to aging
However, if your goal is to lose weight and improve fitness, enjoy a healthy diet and incorporate physical activity into your daily routine. If choosing whole-body vibration, remember to include strength and aerobic activities.
Since whole-body vibration can have harmful effects in some cases, consult your doctor before use, especially if you are pregnant or have any chronic health issues.
At present, it remains unclear how effective vibration machines are in helping us burn fat or increase muscle strength. Some studies have found they may assist with weight loss, but many of these studies have small sample sizes or only focus on participants who are overweight or obese. While vibration machines shouldn’t replace a healthy eating and exercise routine, they may be a useful addition to a solid fitness program we’ve built.
References: mayoclinic.org, healthline.com
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