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How to Use a Vibration Machine to Lose Weight: Shake Off Those Pounds

Most of us want to lose weight, we just don’t know the best way to do it. One of the newer methods to hit the market involves the use of a vibrator (no, not THAT kind…). Fitness-focused vibration machines have become a recent fitness fad, the jury is still out on how effective they really are. If you think you’re just going to stand or sit on something that vibrates and lose weight in the process, you’re out of luck. Combined with exercised like crunches and squats on the other hand, there is a bit of data out there to suggest that these machines can be effective. Many people are trying to learn how to use vibration machines to lose weight, as they are easy to use, and provide an interesting alternative to the dreaded cardio-based alternatives.

See our top rated vibration machines on this page! 

 

How to Use a Vibration Machine to Lose Weight

Credited by Advanced Health Works.

 

For those who don’t know, a vibration machine is a a piece of equipment that vibrates strongly at a rapid frequency (bordering on a jackhammer). The vibrations of the platform (that you stand on, FYI) forces your muscles to contract to fight the vibration, theoretically burning calories in the process. Your muscles will pulsate and contract, and you will engage them to maintain balance, working core groups.

But let’s get things straight: a vibration machine (usually called vibration plate machines) alone can not get you dramatic results in terms of weight loss. Do not expect that by merely standing on a machine, you can instantly get the desired results that you want.

However, if you include some exercises, then this device can amplify your efforts to lose weight and get you the shape you want. That’s why it is a good idea to learn how to work out on a vibration machine.

 

Basics of a Vibration Machine

A vibration machine is related to, but not the same as, a vibrating belt machine. When they first came out, many thought they were similar to those belts that wrap around our midsections, but these devices are fundamentally different from one another.

One of the biggest differences between a vibration machine and a vibration belt is that a vibration machine can work your entire body. The vibrations can reach up to 30 to 50 shakes per second, which is a very potent force. For your body to adjust to these motions, each of your muscles must contract and relax so that you can maintain your balance, which is significant.

According to most manufacturers of these machines, the constant effort of your body to maintain balance triggers the muscles to work rigorously. And of course, the more your muscles work, the more weight you can lose. That said, these comments are overblown, and as we mentioned above, you need to be active while on these machines to see any kind of tangible weight loss.

Dr Edward Laskowski of the renowned Mayo Clinic, touched on this when asked about the benefits of these machines. He explained that you could only strip a few calories if you are simply standing on the machine. This kind of technique is very passive, and is meant to be used in conjunction with traditional exercise.

 

How To Use Vibration Machines To Lose Weight 101

To fully harness the potential of a vibration machine, you should learn complementary exercises. Many experts and gym coaches suggest that you do calisthenic exercises while you are standing at this device.

Calisthenic exercises thankfully do not involve any training equipment. Most of these are rhythmical movements that fall under the category of body-weight training. Some of the most common calisthenics are sit-ups, push-ups, and squats.

If you perform more calisthenic exercises while on a vibration machine, your potential to lose weight increases drastically. According to a study from the European Association for the Study of Obesity on 2009, people that restrict their diet and do calisthenics while on a vibration machine lose more weight on their abdomen than those who restrict their calorie intake and just do traditional aerobic exercises.

This result is an interesting one, as excess weight around your midsection can be dangerous. An unregulated abdomen can produce a type of malignant fat called visceral fat. This fat increases the chance for you to acquire heart diseases, diabetes, and other deleterious ailments. Unfortunately a single study isn’t enough to guarantee the effectiveness of a piece of equipment, but it is certainly a step in the right direction.

Here is a list of some of the ideal calisthenic exercises you can do while you are on a vibration machine:

 

Isometric Squats

Stand on the vibration machine and hold its handles so that you can balance.

Your feet should be shoulder-width apart. After getting the right posture, bend your knees and squat. Do this until the floor is parallel with your thighs.

Hold this position for 30 to 60 seconds, then return to your original position. Rest for a couple of seconds then repeat.

 

Split Squats

Position the ball of your right foot on the floor, and let your left foot be in a flat position on the vibration machine.

Advance your right foot backwards so that you can have a long, collapsing stance. You can hold the handles of the vibration machine so that you can balance fully.

Lower your back knee and bend both of your legs simultaneously. Stop when your back knee is at a 90-degree position and the front of your thigh is parallel with the floor.

Go back to the original position and repeat.

 

Push ups

Put your hands on the platform of the vibration machine. Lie down and extend your legs behind you. Only your feet and hands should be supporting your body weight.

When doing this, make sure that your hips, heels, and shoulders are straight and in alignment.

Lower your chest towards the surface by bending your knees. While doing this, make sure that you tighten your core.

When your chest almost touches the platform, pause for a few seconds, and then push back to your original position. This is the proper method when doing a push up on a vibration machine.

Of course, there are still a lot of exercises that you can try with a vibration machine. If you are creative enough, you can utilize this tool to your full advantage.

 

Other Benefits of Using Vibration Machines

Aside from aiding you in losing weight, there are  other benefits that you can get from a vibration machine. It can increase the muscle strength of women and older adults that suffer from degenerative knee arthritis and can  improve the balance of geriatric women.

We should also mention that a vibration machine can enhance the density of bone minerals. As a result, you reduce your chance of developing osteoporosis. For women on their postmenopausal period, this is a significant benefit.

 

Considerations Before Using a Vibration Machine

Before learning how to use a vibration machine to lose weight, there are some things you need to consider.  For instance, exercises that involve vibration can harm you if you suffer from physical ailments such as lower back pain. So, to ensure your safety, seek the advice of your doctor to determine if it is okay to use a vibration machine.

If your doctor gives you clearance, then you can use this machine (along with supplemental strength training) as part of your training and weight loss plan.

As noted in one of the studies we referred to above, adjusting your diet and calorie intake is also crucial in ensuring you get the results you’re looking for. That in mind, you’ll want to be sure to follow these simple guidelines.

  • Determine and adjust your daily calorie requirements based on the activities that you are doing.
  • Always remember that your daily calorie intake should not intake should exceed your body’s daily requirement.
  • You need to follow the five to six feeding frequency. Also, your diet should only involve fresh fruits and vegetables, proteins, lean proteins, and whole grains. Of course, never forget to drink a lot of water.

Exercise with prudence and balance. Mix strength training, high and low-intensity runs, and other types of light exercises.

 

Conclusion

A vibration machine can be handy to help you shake those extra pounds away, but remember, these devices alone will not get you fit and trimmed on their own. These machines are not “heaven-sent” solutions for you to lose weight—consider them as complimentary devices that can keep your body healthy and give you an advantage in the battle of the bulge

Do you have any comments, questions, and suggestions? Ask us! We love to hear from you!

25 Comments

  • Tanya December 29, 2018 at 3:19 pm
    Hi i got a vibration maxx for christmas and just wondering is it safe to do 2 hours on it through out the day. I also read that it could cause brain damage is that true.
  • Sadia August 1, 2018 at 9:44 am
    Hi Emery I got mine today but I dont dont know how to use it. My weight is 109 kg .if I do 30 mins every day how much I can loss in a month? Help me out I am tired of being fat people make fun of me.?
    • Emery August 21, 2018 at 8:44 am
      Hi Russell, Is it this one? https://amzn.to/2LqIl3Q That's the Hypervibe G-17. I'm afraid I don't know much about this one yet as it's still pretty new, but it looks and sounds like a great option -- it is a bit spendy, however!
    • Emery August 21, 2018 at 8:48 am
      It's so hard to say how much you'll lose because it's entirely dependant on your calorie intake and lots other factors as well. But I will say if you work out 30 mins a day and watch your diet, you can typically expect to lose 8-10 pounds per month. Again, that's on a strict diet and with plenty of exercise! I encourage you to chat with your physician to figure out the best way to take on a new regimen and to ensure you're changing up your diet in a healthy way. Best of luck to you, Sadia!
  • Alicia June 28, 2018 at 11:16 am
    Is it better to use it before or after your regular gym workout?
    • Emery June 28, 2018 at 1:42 pm
      It depends, but I think most like to use it after a workout. We recommend trying out a few different times and ways and seeing what feels best for you! Also be sure to ask your doctor if you have any questions or concerns about starting a new regimen.
  • Janelle June 9, 2018 at 12:37 am
    When is it better to use my board. Before I eat/drink or after(not straight away).
    • Emery June 11, 2018 at 9:37 am
      Well, you definitely don't want to have a full stomach, but you can have a light meal a while before your workout. After is fine, too, but if you're too hungry you can experience dizziness or fainting.
  • Carol March 10, 2018 at 3:56 am
    What is the best setting to use? Is the faster the better?
    • Emery March 12, 2018 at 11:51 am
      Hi Carol, A good rule of thumb is that it's best to start out low and build up gradually. You might also do a bit of research about different settings and different types of workouts (and, even specific to the machine you use) as there are a lot of different ideas about what is best. Each person has a different level that they are comfortable with, as well, so it'll take a bit of time and playing around with settings to find the optimal setting for you.
  • Carol Thompson March 7, 2018 at 5:44 am
    I have had a knee replacement 1 yr ago could I use this machine?
    • Emery March 7, 2018 at 1:23 pm
      Hi Carol! I would definitely ask your doctor about that. I've seen people say both yes and no to this type of question, so I wouldn't want to tell you either way definitively. Check with your doctor or physical therapist!
  • HATTIE JOHNSON February 18, 2018 at 8:22 pm
    How many times a day can u use the WBV machine?
    • Emery February 20, 2018 at 3:21 pm
      Double check with your doctor to be safe, but typically once or twice a day is what the manufacturers recommend. Take 1-2 days off per week as well.
  • joyce February 5, 2018 at 4:17 am
    I am having problems with the set up of the machine for BMI.The instruction are missing ,as it is in a gym in our condo
    • Emery March 7, 2018 at 1:25 pm
      Hi Joyce, You might try googling the manufacturer and machine name and see if you can find the manual online. There are also tons of useful YouTube videos for nearly every machine, so that might be a good place to find some help!
  • Tina November 22, 2017 at 11:45 pm
    Hi I now have one of these machines my legs are good but need to get rid of my belly tone my arms and shoulder how do I do this on my vibration machine.
  • Julia Inman November 12, 2017 at 9:03 am
    Hi can you recommend excersise for burning inner thigh fat please
    • Emery November 13, 2017 at 8:18 pm
      Hi Julia! Here are a few good ones: https://www.youtube.com/watch?v=oPgTxPQyPwM
      • Robyn farrell January 3, 2018 at 12:20 pm
        Is the machine on with all of these exercise
  • wendy October 10, 2017 at 8:32 pm
    I am looking for some more exercises I can do on the vibration machine. I have mine on its way to me but at this time gathering information on various exercises. any info on where I can find such?
    • Emery October 12, 2017 at 2:16 pm
      Hi Wendy! You might check on YouTube. There are quite a few good ones on there!
    • Sarah Arnel February 7, 2019 at 8:43 pm
      Pinterest has great charts to print off
  • Sophie October 6, 2017 at 7:19 am
    Do you have to have a break while being on the machine. I'm going to use one today and it's only allowed 10 minutes a day, my first time going. Would I need to pause in between?
    • Emery October 6, 2017 at 9:08 pm
      Hi Sophie, If it's your first time using it, you should probably take a long pause in between, just to see how it goes for you. It's always best to ease into new forms of exercise like this. Good luck!

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