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Whole Body Vibration Workout: Do's and Don'ts

by Alex Vo September 19, 2022 3 min read

More and more people are discovering the many benefits of whole-body vibration (WBV) workouts. There is something promising and even thrilling with the idea of losing weight, reducing cellulite, and toning muscles by standing or squatting on a vibrating machine.

There are numerous success stories that demonstrate the effectiveness of whole-body vibration. It is vital to understand the exact techniques that gave these stories a successful result.

 

What is Whole-Body Vibration?

When doctors found that astronauts suffer from premature bone loss and fractures, they began using vibration therapy to address the issue. It was so effective in increasing bone mass and muscle tone that NASA still uses it today.

Vibration therapy evolved from a treatment for astronauts to a technique used for personal training and exercise.

Today, vibration therapy can be done in fitness gyms and at home through the use of Power Plates.

The smallest version of this technology, is contained in a Personal Power Plate, with a set frequency of 35 Hz and a timer that can be configured to run between 30 to 60 seconds. 

 

Power plate machine

 

 

The vibration setting can be adjusted from high to low, giving users the flexibility to alternate their exercise routines. 


Do’s and Don’ts When Using a Power Plate

Utilize this tried-and-true technology to its fullest potential. Here are the things to do and avoid when using your power plate:

Do’s

Power plate do's and don'ts

 

 

  • Keep your Whole-Body Vibration (WVB) exercise short. Any workout session with a vibration platform should not last longer than 2 minutes at a time. If you wish to extend your exercise, you need to take breaks in between using your Power Plate. WVB is designed to be short but intense. Using it longer than indicated may result in dizziness, headaches, and other unwarranted effects.

  • Start with a standing position. There are a variety of workout routines you can do with a Power Plate. You can exercise with it while standing, squatting, lunging, and lifting weights. However, as a beginner, it is best to start with a standing position. Standing reduces head vibration to a minimum and maximizes joint and muscle mobility. While you ease your way into a vibration workout, standing keeps your balance in check and your spine safer.

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  • Use an exercise mat. People with balance issues and those who weigh less may find it difficult to maintain stability during high-intensity exercises. Avoid falling or slipping off the platform by placing your Power Plate on an exercise mat or any carpeting with a rubber bottom. This will keep you stable and let you focus on training!

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  • Check any contraindications. Are you under any medical supervision or have heart issues or metallic implants? Did you have a recent injury? It is best to keep to the safe side and consult with your doctor if you can use a Power Plate. If you're pregnant and intend to use a vibration plate for massage, lymphatic drainage, or exercise, ask for your doctor’s advice beforehand.

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    Don’ts

  • Don't forget about Easier Positions. It's standard routine to start off with stretching positions, so that your body will start getting used to vibration training.  It's easy to forget that when you begin a new routine, is when you should be most careful.  If you feel the intensity is too high, remember to take it back down and focus on building endurance.
  • Don’t change its frequency too often. Being physically healthy and able to perform demanding cardio or HIIT exercises does not always imply that you are ready for whole-body vibration workouts. There is a risk of injury if you raise the frequency of your workouts too quickly during your first sessions. Ease yourself in WBV by starting at lower frequencies or intensities to acclimate your body.

  • Don’t forget to hydrate. Even though WBV sessions are short, you should still make sure to drink plenty of water. Dehydration may cause dizziness and weakness. You are more likely to lose your balance if you are not sufficiently hydrated.

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  • Neglecting proper maintenance. Caring for your power plate is a quick and easy process. If you use your power plate daily, basic cleaning should be done once a week. Wipe the machine clean with a damp cloth and only polish it with solutions designed for its material. Do not spray the machine directly with any cleaning chemicals to avoid damage. Rubber mats that come with the power plate should be dusted off with a soft brush. 

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    You can get a lot of benefits from power plates when you use them the right way.

    Make the most out of it by remembering these do’s and don’ts of whole-body vibration workouts!

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