Vibration platform – a special simulator that allows you to perform weight loss exercises much more effectively due to the fact that physical activity carried out on an unstable (vibrating) surface causes the muscles to reflexively contract up to 50 times per second.
Despite the fact that this device appeared relatively recently, it has managed to gain enormous popularity. What properties of the simulator are responsible for such a stir will be discussed in the article.
How it affects the body
Vibration training has become an integral part of fitness, sports and even physiotherapy procedures. After all, it is thanks to them that muscles, tendons, blood vessels and even bones are involved in exercises.
Thanks to vibration, impulses travel through the entire body, and unique physiological processes come into play.
Also, when working on this simulator, your body will not be sore the next day, because lactic acid, which causes soreness, is not produced during training on the vibration platform.
When losing weight with the help of a vibration simulator, the lymphatic system is stimulated, and all intercellular fluid is automatically removed from the body. Despite the fact that pressotherapy drugs are a little more effective in this regard, it is the vibration platform that can help you get rid of cellulite forever.
Through its actions, the simulator influences:
- Skeleton - everyone knows that the more stress we put on the bones, the stronger they become. Thanks to the direct vibration on the body, as well as the simultaneous work of the muscles, your bones will become much stronger after such training.
- Muscles - due to the special effect on the body, 100% of muscle tissue is involved in training, and strong stretching during work will help the muscles contract much faster, and, therefore, quickly get into shape.
- Soft tissues - vibration affects friction between tissues, and therefore increases mobility in joints, as well as restoration of cartilage. Strengthening muscle tissue, in turn, allows your skin to look healthier and more natural.
- Vessels - peripheral blood circulation increases by 50-100%. And rhythmic contractions have the best effect on skin circulation and rapid recovery of the body. That is, after training, you will feel more strength and health.
- Hormones - after such training you will see how your body relaxes, and stress and nervousness disappear completely, because vibrations also affect the production of hormones.
What is a vibration platform
A vibration platform is a simulator in the form of a compact platform for the legs, which, using vibration, creates a certain vibration frequency and affects muscle fibers by stimulating their contraction, increasing energy costs.
Compared to a vibrating massager, the simulator is no longer a method of passively influencing muscles, since the method of use requires mandatory physical exercises on a vibrating platform (which have a greater effect on the condition of the muscles). Vibration, rather, stimulates greater energy expenditure, but does not independently serve as a means of getting rid of excess fat.
Back in the sixties, Russian scientists identified the positive effect of passive muscle stimulation. A slight tremor caused muscle contraction, and subsequently the general physical condition and adaptation to stress improved.
Already modern studies have shown an insignificant effect of a vibration platform on weight loss; the result was positive only when performing physical exercises, both strength and cardio.
The vibration platform itself is unstable, this additionally stimulates the involvement of the stabilizer muscles that maintain balance. Thus, using the platform you can diversify functional training. Before starting classes, it is important to have prepared muscles, including stabilizers for maintaining balance, and to work out the exercise technique in advance.
At first, beginners experience discomfort during classes; not only is the platform unstable, but also the vibrations do not allow them to concentrate on the sensations in the muscles. Most of the vibration is received by the lower limbs, nothing reaches the shoulder girdle, so you have to change position, put your hands on the platform and compensate for the shortcomings in every possible way.
Exercises
There are many exercise options for losing weight, let's look at the main ones:
- Stand straight on the platform, bend your legs slightly, and place your hands on the handrails. This exercise will work the muscles of your legs, hips and back.
- Take a seated position on the platform, turn your back to the counter, put your legs in a cross-legged position, and place your hands on the handrails with your knuckles facing out. The legs, waist and shoulders will work here.
- Stay in the same position, but turn your back to one handrail, place your hands on the other, and straighten your legs. The legs and waist are involved.
- Stand on tiptoes, straight on the platform, bend your legs slightly, relax your abdominal muscles. The muscles of the legs and back work.
- Leave one leg on the platform, bending it at the knee, lower the other to the floor, leaving it flat. Leave your hands on the handrails. The abs, sides and legs are involved.
These are only the basic types of exercises, you can choose an activity depending on your goal (weight loss, relaxation, stretching, etc.)
PerfPRO Studio
PerfPRO Studio is a PC-based application for training three cyclists in the Home and an unlimited number of athletes in the Studio . The program is compatible with almost all regular and smart trainers. The software easily connects to your power meter, heart rate monitor, and other ANT+-enabled devices using an ANT+ flash card. When you use an ANT+ speed sensor with a fluid or magnetic trainer, PerfPRO Studio can estimate the energy you're generating. PerfPRO Studio works in ERG, course and exclusive MixMode modes, when sections of the route can be covered in ERG and course modes within one workout. Using a GPS-enabled cycling computer and video camera, users can create their own virtual ride videos that can be played on a loop throughout the year. ERG and MRC files exported from your TrainingPeaks account can be imported into PerfPro.
PerfPRO is a great choice for those who want to connect multiple bikes, power meters, and smart trainers to one PC.
Duration and regularity of training
It’s not for nothing that exercise on a vibration platform is called fitness for the lazy, because here you don’t have to make a lot of effort, and in just 10, maximum 15 minutes a day you can get the perfect workout. Gradually, you can increase your workouts to half an hour, while getting maximum results.
By working out 2-3 times a week, you can exceed the results of any fitness club, even if you stuck there for hours. This is an excellent analogue of a simulator for those who are always short on time.
Hurts Ergo
The Hurts Ergo can be downloaded from iTunes and used with the Wahoo KICKR and KICKR Snap smart trainers. Structured workouts entered into TrainingPeaks can be accessed directly in Hurts Ergo from the TrainingPeaks iOS app. The Hurts Ergo can then adjust the counter force in the KICKR so that you train exactly as instructed by your trainer or your training plan. You can also pair your bluetooth heart rate monitor with your Wahoo RPM counter to measure your cadence sensor readings. The Hurts Ergo app is free to use, and a one-time $2.99 in-app fee allows you to upload your completed workouts to TrainingPeaks.
The Hurts Ergo is a great choice for iPhone or iPad owners, Wahoo KICKR owners, and those with structured workouts on their TrainingPeaks calendar.
Effectiveness in the fight against excess weight
Thanks to the originality of this device, it can help you lose excess weight in the shortest possible time, speeding up your metabolism, and correcting your figure even in problem areas. Due to active contractions, tissues are saturated with oxygen and microorganisms, therefore the skin is tightened and the complexion is evened out.
10-15 minutes on the vibrating platform replace:
- a game of tennis, two hours long;
- about a two-hour run;
- an hour of training in the gym;
- an hour of abdominal training.
Sufferfest
Sufferfest is a comprehensive training app for cyclists and triathletes. You get unlimited streaming or offline access to a catalog of structured cycling, running and triathlon training, plus 30 Yoga for Cyclists and a 10-week mental fitness program. Sufferfest offers personalized workouts using the Four-Dimensional Power Platform (4DP™) with the ability to measure the energy produced during each set and correlate it with goals. The app also gives you access to the full suite of road, mountain, triathlon and cyclocross training plans available in TrainingPeaks. By connecting to smart trainers and other fitness devices (like a cycling computer), you can set training goals, analyze performance metrics, and give TrainingPeaks access to your data. Sufferfest offers a 7-day free demo and is available for iOS, macOS and Windows.
Sufferfest is a great choice for those who want a personalized workout that focuses on the mind as well as the body.
Contraindications
Research is underway into the use of vibration platforms for people with disabilities.
Despite the simplicity and ease of these movements, there are a number of contraindications for such training:
- pregnancy (in the early stages it can provoke placental abruption);
- heart disease (activities require a lot of concentration and can result in injury);
- epilepsy (may cause seizure);
- deep vein thrombosis;
- tumors of any kind;
- chronic diseases;
- built-in pacemaker;
- diabetes;
- hernias;
- artificial joints;
- severe migraine.
This list is not final, since many of the items in it are temporary, and the rest are constantly being revised.
Contraindications to exercises on a vibration platform
Training is completely prohibited when:
- Pregnancy and lactation.
- Inflammatory processes in tissues and internal organs.
- Diabetes mellitus.
- Organ transplants, artificial valves and prostheses.
- Thrombosis.
- Epilepsy.
- Kidney stones.
- Overweight.
- Diseases of the spine during exacerbation (hernia, osteochondrosis).
- Diseases of the cardiovascular system.
- Retinal dysfunction.
- Oncological diseases.
- Women's diseases and menstruation.
Advantages
Probably the greatest uniqueness of this device is that you will no longer need long and private sessions, because thanks to the high intensity, fifteen minutes a day is enough for you to achieve the figure of your dreams.
So, if you dream of relaxing at sea in the summer, showing off your ideal figure, but because of study or work there is absolutely no time for classes, then this exercise machine is for you. Just 10-15 minutes a day, 3 times a week, and you can forever forget about the problems and shortcomings of your figure.
Thanks to this giant you can get:
- power loads;
- relaxation;
- massage;
- stretching.
And all these functions are available in one simulator.
TrainerRoad
The TrainerRoad app is available for iOS, Mac and PC. It connects to your ANT+ or Bluetooth Smart devices to measure strength, speed, and other workout parameters. This data is then used to personalize training to achieve your desired fitness level. You can train with a power meter, in smart trainer mode, or use the VirtualPower® feature in TrainerRoad. To do this, you only need a speedometer and a simulator that supports this function. TrainerRoad will refund your money within a 30-day period if you are not satisfied with the app. ERG and MRC files exported from your TrainingPeaks account can be imported into TrainerRoad.
Choose TrainerRoad if you prefer structured interval training.
What to combine with to achieve the best effect
Anyone who has ever played sports or tried to lose weight knows that exercise is only 50% of success, the rest depends on proper nutrition. After all, it is precisely these that are the bricks with which we build our new body. Of course, there are situations when dieting is difficult or almost impossible, then exercise is an excellent alternative.
But to achieve quick, and most importantly long-lasting results, we need to combine two components:
- proper nutrition;
- physical exercise.
And then, for your services, you will receive an ideal body.
Pros and cons of using a vibration platform
Benefits of the vibration simulator:
- Stimulates blood circulation, improves vascular tone.
- Increases energy expenditure when performing physical exercises, therefore indirectly promoting weight loss.
- Light massage of internal organs.
- Reduces puffiness, smoothing the skin texture.
Disadvantages of the vibration platform:
- Does not bring results as an independent method without physical activity.
- Requires additional equipment to achieve the effect of training, namely: dumbbells, weights, expanders, etc.
- It has a large list of contraindications for use.
Reviews
“Before buying this simulator, I read a lot of reviews (both positive and negative) and contraindications. Despite them, I still bought a vibration platform and don’t regret it at all. The weight comes off quite slowly (about 2.5 kg per month), but considering that I haven’t changed my eating habits and don’t use other exercise equipment, the result is more than pleasant.” Regin4ik
“I was shocked by the number of negative reviews about the vibration platform and I really want to stand up for it! Firstly, information about the dangers of vibration platforms for health is a myth. I was convinced of this when, while in a sanatorium, I used a similar device for medicinal purposes and was convinced of the positive result. And they wouldn’t include a harmful unit in the program of a health resort! Secondly, a 10-minute lesson is enough to feel all the muscles of the body in the same way that a full-fledged workout in the fitness room would allow you to do. And in terms of positive changes in the figure, the effect of the vibration platform is noticeable quite quickly. Overall, I’m delighted!” Malia
Bkool
Bkool provides many, many options. Choose from 3D world routes, video routes and cycle tracks, or take part in structured and cycling training. Can't make a choice? Then create your own! Compete against other cyclists in live sessions, or opt for private training if you don't want to attract too much attention. Sync with your Strava and Garmin account, and any route you've taken in real life can be repeated at home. The Bkool app is compatible with iOS, Android, Mac and PC version and can be used with most exercise equipment and transmitting devices with ANT+ or Bluetooth Smart. Bkool automatically syncs your new workout data with Training Peaks and imports workouts from your calendar.
BKOOL is worth choosing for those who want to add variety to their home workouts. Virtual worlds, structured interval training, cycling and video routes are just some of the options available.
Safety precautions
Before you start training with a vibration platform, you should learn about safety precautions:
- Initially, the duration of the lesson should not exceed 10-15 minutes, gradually this time can be increased.
- Before performing an exercise using the platform, it is recommended to try it on the floor, following all instructions.
- For exercise, it is better to wear light sports shoes with thin soles or thick socks - this will prevent the occurrence of calluses.
- It is important to choose the correct position on the platform - you need to stand so that the amplitude of vibrations is minimal.
- Before class, it is recommended to warm up, stretch and warm up.
- You need to choose the right place for the platform so that nothing interferes with the exercises.
- Before using the simulator, it is recommended to consult a doctor, because... the platform has a number of contraindications.
