Is whole-body vibration a good way to lose weight?

Today’s sedentary lifestyle takes a toll on our bodies. Long hours at the desk and commute hardly allow for regular workout sessions. And when you add an unhealthy diet, the body suffers. This has resulted in a host of lifestyle-related diseases that have drastically reduced the quality of life of many people.

Many of us dream of losing weight sans exercising. Some studies say it might just be possible with whole-body vibrations. Whole-body vibration machines, also called shaking machines or shaking platforms, are getting increasingly popular and are used in gyms and homes.

How do whole-body vibration machines work?

When a shaking platform shakes or vibrates, it forces your muscles to contract rapidly, just like it happens during a workout. When your muscles contract, you burn energy. It is a reflexive action, and you don’t have to consciously control your muscles like in conventional exercises.

Scientists used electromyography to measure electrical activity in the muscles to ascertain that the vibrations caused muscular activity. They also found that an increase in strength and frequency of vibrations burned more calories. 

Benefits of whole-body vibration machines

A vibration machine for home usebrings you all the benefits of conventional exercises and intensifies their effects. Here is a list of the benefits-

  • Sheds excess weight

In 2019, researcher’s analyzed seven studies with 280 participants for the fat loss potential of whole-body vibration machines. They found thatwhole-body vibrationstudiesspanning more than 6 months showed a significant amount of fat loss. They also found that in studies lasting less than 6 months, there was no change in the body fat percentage.

This shows that whole-body vibration machines are effective if used in a sustained manner for over 6 months. For that matter, conventional ways of exercising also yield results after some time. Any fitness regimen delivers tangible results only over a period of time. 

  • Lowers the blood pressure

In a 2012 study of 10 young women who were obese, vibrating platforms on arterial stiffness and blood pressure were investigated. The participants were divided into two groups. One group performed three vibration training sessions for 6 weeks, and the otherwise in a non-exercising control group.

After 6 weeks it was seen that the women who underwent vibration training had a significant improvement in their systolic blood pressure when compared to the non-exercising control group. This demonstrates that vibrating platforms lower blood pressure and are an excellent option for people who can’t do conventional exercises for various reasons.

  • Improves strength

In the same 2012 study cited above, it was found that the women who underwent vibration training had an increase of 8.2-kilogram (18-pound)in maximum leg extension strength when compared to thenon-exercising control group. 

In another 2012 study, non-obese women in their 20scompleted 8 weeks of training twice per week. After the training, it was found that these women had a significant improvement in standing long jump scores- a measure for lower body power.

  • Makes you look good

AJournal of Alternative and Complementary Medicine study found a significant decrease in the women’s skin folds and body fat after 8 weeks of vibration training. In another 2016 study, middle-aged obese women were put in three groups- 1. dieting only, 2. dieting and vibration training, and 3. dieting and aerobic exercise.

It was observed that all three groups lost body fat. But the second and third group lost more body fat than the dieting only group. This study was conducted over 9 months,and it found that vibration training combined with a diet program was as effective as dieting and aerobic exercise. 

Effectively using vibration machines for weight loss

Vibrating plates can be used while standing, lying, or sitting, depending on the model. These vibrating machines on their own can help shed weight, butmany people exercise while on a vibrating machine. This burns more energy and intensifies the effect of traditional exercises.

You can do static or dynamic exercises on them. Static exercises require holding a position for a length of time and involve no movement, for example- plank. Dynamic exercises, on the other hand, include moving. The best example is pushups.

As studies have shown, it is critical that you must use these machines for at least 6 months or so for noticeable changes. It is even more effective if you combine your workout with dieting. Watching what you eat and regular sessions on a vibrating machine will give you results quicker.

A note of caution

Whole-body vibration machines are safe to use in most situations. However, people with high falling risks must be careful while using them. They can do exercises that involve sitting or standing instead. Exposure to repeated vibration may have an increased risk of developing neck, back, shoulder, hand, and hip pain.

But these are mostly seen with occupations that see heavy usage ofjackhammers, driving delivery vehicles, and using earth moving equipment. Unlike the vibration in a vibrating machine session, these occupations see prolonged exposure to vibration. Half an hour session on a vibrating plate does more good than bad.

To wind off

Vibrating machines are a great addition to a solid weight loss program. A solid weight loss program constitutes a good balance of exercise, a healthy diet, and rest in between. Under no circumstance should a vibrating machine be a substitute for healthy eating and exercising.   

Apart from helping you lose weight, whole-body vibration machines have a host of other benefits. They are a super option for people who can’t workout in a conventional way. These vibrating platforms are also compact and portable. This makes them perfect for home and office use.