The vibrating platform is a device that can be found in some gyms and its main objective is to enhance the results of the exercises performed, favoring the increase of muscle strength and endurance, flexibility and fat burning, in addition to promoting health and strengthening of 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, being necessary to make muscular strength and hold on tight so as not to become unbalanced during the entire time that the device is connected.
Vibrating platform benefits
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 muscle strength and resistance; Fat burning, mainly visceral fat, which is the fat found between the organs and, therefore, it is more difficult to be eliminated; Increased muscle flexibility; Favors blood circulation, impacting the prevention of cardiovascular diseases; Promotes bone health; Helps relieve pain; Strengthens joints.
However, in order for the benefits of the vibrating platform to be guaranteed, it is recommended that, in addition to the exercises performed outside the platform, other exercises should also be performed, as there is greater muscle activation.
Thus, to maximize the use of the platform, muscle contraction exercises with dumbbells, balls or rubber bands must be performed so that the strength gain and increase in muscle volume is really achieved. The use of equipment such as the foam roller, for sliding the posterior thigh muscles, on top of the platform can also increase the flexibility gain in that region.
Standing still on top of the platform is not enough to have all the benefits, however it can be useful in the injury rehabilitation process, being used in physiotherapy.
Does vibrating platform work?
The vibrating platform works when its use is monitored by a physiotherapist or physical education professional so that exercises can be indicated to enhance the effects of the platform and the exercises performed previously. Therefore, the results obtained through the vibrating platform vary according to the person's training level:
- Sedentary person standing on the platform: may not have many results, being most often performed in the treatment of injuries; Healthy people who already practice physical activity: may have a small increase in strength and muscle volume when performing 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 top of the platform: they are the ones with the greatest gains in muscle strength and volume and fat burning.
Vibratory platform devices are expensive for most people and the most economical devices are usually less powerful and therefore have even less benefits. If you are a healthy person and want to do a strength training with the 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 indicated during group classes at the gym, because the instructor indicates which exercises should be performed so that the person has the maximum benefits possible. It is recommended to perform muscle contraction exercises with weights on top of the vibrating platform, but isometric exercises such as squats, front and side planks can also be performed.
The 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 the 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 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 weight training.
Weight loss exercises can be performed 3-4 times a week, but always taking care not to train the same muscle group on consecutive days, because it is necessary to allow time for the muscles to rest and grow. Exercises like Pilates also help to burn fat and increase muscles, especially when large equipment is used, which can have a good resistance, due to the springs, as in the cadillac or reformer , for example.
In addition, it is very important to be attentive to eating healthy, non-industrialized foods, and to prefer the low-carbohydrate diet. Here's how to do the low carb diet to achieve faster results.
