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Perhaps you have also 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 up and you will be successful?
Unfortunately, it is 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.
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Vibration plate
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Vibration board: what is it and how does it work?
A vibration plate * (also called "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.
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Note: 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.
Power Plate for the home: what to look out for when buying
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When buying a vibration plate for home, be sure to pay attention to the information on the permissible weight:
The vibration plate up to 150 kg:
The device from Bluefin Fitness * has three motors that are responsible for vibration, oscillation and micro-vibration.
In addition, the integrated magnetic field technology promises a relaxing reflex zone massage during training.
Also included in the scope of delivery: the appropriate pad for the device, training bands, a remote control and a workout and nutrition manual.
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Vibration plate up to 180 kg:
In this category, the device from MV Power * with three vibration zones comes into question for you.
You can choose between three training programs and 120 levels via the LCD display.
The scope of delivery also includes a remote control and two exercise bands.
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Vibration plate for knee problems: can it alleviate them?
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Not only can the vibration plate 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 fast 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 arthritis.
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.
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Vibration plate: Exercises should be supervised at the beginning
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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 people in particular use the vibration plate under supervision.
The small but violent vibrations should not be underestimated.
Even those affected by osteoporosis should not exercise 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
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This article was first published on December 13, 2019.