Some of you may have heard of a new piece of equipment that is popping up in gyms and fitness centers across the US…Whole body vibrational plates are devices that you stand on and as the name suggests, they vibrate in three different planes of motion. These devices are reported to lower the percentage of body fat while increasing muscle mass and bone density.

Normally, I wouldn’t give anything with such big claims a second look. You know the old “if it sounds too good to be true it probably is,” saying. However, the studies on vibration plates look promising.

One study on mice showed that when placed on the vibration plate for 15 minutes per day for 15 weeks, the fat cell production was reduced 27% and free fatty acids and triglycerides were each lowered in the blood by about 40%. The interesting part is the mice’s feeding behaviors stayed the same.¹

So what about humans? The technology was originally used in the Russian space program to help cosmonauts stay in space longer. From there it was used in Russian athletes. Since then, there have been many studies measuring the effects in humans — and the benefits of vibration plates are proving to be enormous.

Athletes are seeing better workout results in shorter time,² though some professional sports teams report their biggest benefits seem to be in the increased flexibility and stretching their players get with the machines. These plates are also being used for other applications — in elderly adults, for instance, to not only help them gain better balance and mobility, but to help them improve circulation and rebuild bone.^3-5

But some experts are warning against potentially negative effects. In occupational medicine, some workers who are exposed to vibrations day in and day out, i.e., jackhammer operators, develop hand muscle weakness.⁶ Others who sit on vibrating work equipment daily may develop low back pain, or their discs may degenerate from the vibration.⁷

The biggest difference between vibration plates and occupational vibration exposures is the amount of time you are exposed to the vibration. While the potential upsides with reasonable intermittent use seem strong, some experts caution strongly against overuse, and others recommend avoiding vibrational plates altogether for now, stating that more studies are needed.

There aren’t many shortcuts, when it comes to fitness, but I think this may actually be a truly beneficial product — though there are some people for whom vibration plates are not recommended — for instance anyone prone to blood clots.

So, if you are interested in using one, check with your doctor first to see if there would be any reason that you shouldn’t. And while vibration plates are available for home use, they are quite expensive.

Further research should show whether this technology would prove to be helpful without harming anyone. So, while I’m not spending my hard-earned money yet, this is one to keep our eyes on!

References

1. Rubin CT et al. Proc Natl Acad Sci U SA; Nov. 6, 2007; 104(45): 17879. Source: Anthony L. Komaroff, MD. Journal Watch; Dec. 15, 2007; 27(24):191.
2. Cormie, P J of Strength and Cond Res, 20(2), 257-261, 2006.
3. Corrie H, et al. Osteoporosis Int. 18(Suppl 3), 2007.
4. Bogaerts, A et al. Gait & Posture, 26, 309-316, 2007.
5. Bautmans, I et al. BMC Geriatrics, Dec; 5:17, 2005.
6. Necking LE, et al. J of Hand Surg, Dec 2002, 27 (6), 520-525.
7. British Journal of Sports Medicine, 2005;39:585-589; doi:10.1136/bjsm.2005.016857.

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]