Vibrating platform: what it is, benefits and how it works

The vibrating platform is a piece of equipment that can be found in some gyms and its main objective is to enhance the results of the exercises performed, favoring an increase in muscular strength and resistance, flexibility and fat burning, in addition to promoting health and strengthening bones. .

The equipment has motors that generate movements to the sides, forwards and backwards at such a fast speed that what you feel is just vibration, making it necessary to exert muscular strength and hold on tight so as not to lose your balance the entire time the device is running. is connected.

Benefits of the vibrating platform

The benefits of the vibrating platform are related to the strength and muscle contraction that needs to be performed to avoid imbalance. Thus, some of the benefits of the vibrating platform are:

• Greater muscular strength and endurance;
• Burns fat, especially visceral fat, which is the fat found between the organs and is therefore more difficult to eliminate;
• Increased muscle flexibility;
• Promotes blood circulation, having an impact on the prevention of cardiovascular diseases;
• Promotes bone health;
• Helps relieve pain;
• Strengthens joints.

However, for the benefits of the vibrating platform to be guaranteed, it is recommended that, in addition to the exercises performed off the platform, other exercises are also performed, as this results in greater muscle activation.

Therefore, to enhance the use of the platform, muscle contraction exercises must be performed with dumbbells, balls or elastic bands so that the gain in strength and increase in muscle volume is truly achieved. The use of equipment such as a foam roller to roll the hamstring muscles on the platform can also increase flexibility in this region.

Remaining still on the platform is not enough to get all the benefits, however it can be useful in the injury rehabilitation process and is used in physiotherapy.

Does the vibrating platform work?

The vibrating platform works when its use is monitored by a physiotherapist or physical education professional so that exercises are recommended to enhance the effects of the platform and previously performed exercises. Therefore, the results obtained through the vibrating platform vary according to the person’s level of training:

• Sedentary person who stands still on the platform: it may not have many results, and is most often carried out to treat injuries;
• Healthy people who already practice physical activity: they may experience a small increase in strength and muscle volume when training on this equipment, however, greater results would be obtained by increasing the weight in their training, without the need for the platform;
• Sedentary person who starts training with muscle contraction exercises on the platform: are the ones that have the greatest gains in strength and muscle volume and fat burning.

Vibrating platform devices are expensive for most people and more economical devices are usually less powerful and therefore have even fewer benefits. If you are a healthy person and want to do strength training with a vibrating platform, it is best to take a class at a gym that has this type of equipment.

How to use

The use of the vibrating platform is recommended during group classes at the gym, because the instructor indicates which exercises should be performed so that the person has the maximum possible benefits. It is recommended to perform muscle contraction exercises with weights on the vibrating platform, but isometric exercises such as squats, front and side planks can also be performed.

Training time should never be less than 30 minutes, but each muscle group can only be stimulated for 6 minutes to avoid fatigue, which compromises results. Despite having several benefits and not being associated with risks, the use of the vibrating platform is not indicated in case of use of a cardiac pacemaker, epilepsy, during pregnancy, in case of a recently placed IUD, severe disc herniation, in case of hip or knee prosthesis.

What to do to lose weight

The best strategy to strengthen muscles and burn fat is to practice moderate to high intensity physical activity, with a maximum heart rate above 70% (HR max) through aerobic exercises, such as running, cycling or spinning, complementing the training with anaerobic exercises , with weights and few repetitions, as is normally done in bodybuilding.

Weight loss exercises can be performed 3-4 times a week, but always be careful not to train the same muscle group on consecutive days, as you need to give the muscles time to rest and grow. Exercises such as Pilates also help to burn fat and increase muscle, especially when large equipment is used, which can have good resistance, due to the springs, as happens in cadillac or reformerfor example.

Furthermore, it is very important to pay attention to your diet, consuming healthy, non-processed foods, and preferring a low-carbohydrate diet. See how to follow a low carb diet to achieve faster results.