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.
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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:
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.
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.
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.
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
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