Are vibrating tiles a fraud?

By standing on a vibrating plate, more or less the size of the bathroom scale, you can pound AND build a muscle. At least this is a claim that you will find throughout Tiktoku.

“All you have to do is just jump on this vibration album, and this does all the work for you” one user he said.

Adding vibrations to training is not novel. Experts, however, say that research on how vibration can (or cannot) bring benefits to your health. And vibrating boards are not inexpensive: a lot costs hundreds or even thousands of dollars.

Here’s what to know.

What does vibration do the body?

The vibrating body stimulates muscle spindle, receptors that aid control when the muscles are shrinking and relaxing, said Brad Schoenfeld, a professor of exercise sciences at Lehman College in Bronx.

Your muscles also shrink during exercise, so it is reasonable to think that the apply of their vibration plate will tire them and changed the figure – especially if you do exercises at the top With Plate. Dr Schoenfeld said, however, that the data suggesting that vibrations would aid you get your muscles or lose fat.

Vibration alone is not enough to significantly challenge muscle or heart or burn calories or fat, said Dr. Amy West, a sports medicine doctor at Northwell Health in Modern York. To do this, you need to do resistance training and aerobic exercises.

People who are mostly sitting or unable to exercise could theoretically see modest changes in their body structure after standing on the vibration plate. This is due to the fact that their level of activity would escalate “from nothing to a bit,” said Dr. Rekha B. Kumar, an endocrinologist at Weill Cornell Medicine in Modern York, who specializes in metabolic health. But even these people would eventually see the decreasing returns due to weight loss and strength without including diet changes and exercises.

IN Review 2019 Among the studies in which 280 adults with a vigorous mass in the United States and Europe concerned, scientists have studied whether the apply of vibration plates from six weeks to six months, two or three times a week, can lead to fat loss. It turned out that the vibrations caused the participants to lose some fat, said Dr. Kumar, but insufficiently to change the composition of the body significantly.

In tiny 2021 study With the participation of older adults, scientists found that the vibrations used before strengthening exercises were not much more effective in improving muscle strength than stretching before strengthening exercises.

Are there any other benefits?

Dr. Schoenfeld said that some studies suggest that the vibration of the whole body can offer benefits, but the research is not solid enough to issue recommendations for the overall population.

This is partly due to the market devices may differ significantly: some tiles vibrate faster and more intensively than others. Rachele, complementing a lecturer in human biology at Stanford University at Stanford University, vibration research includes a number of devices, so you can’t say which settings or devices are ideal for specific health purposes.

Here’s what some evidence suggests.

Oscillate

Linging on a vibrating plate requires more effort than standing on a stationary soil. Dr. West said it could potentially improve your balance.

Dr. Schoenfeld said that most studies on this subject focus on older adults or medical people that affect their balance. IN 2023 review For example, from 25 randomized controlled research, they found that some forms of vibration can aid older adults in their balance, but the research contained in the review was narrow, so further research is needed.

Bone

Some narrow studies have shown that vibration devices can aid some groups of people such as Postmenopausal womenImprove their bone density. It makes sense in theory, said Dr. Schoenfeld, because muscle cramps make muscles to gray our bones. This keeps them robust, encouraging them to replace ancient tissues with novel ones.

But do not rely on the vibration plates themselves for stronger bones, said Julie Pohlad, a physiotherapist from Mayo Clinic Sports Medicine at Tempe in Arizona. Exploit reliable bone health exercises, such as strength training, jumping, walking or running, she said.

Explosive

Experts say that theoretically vibrations can strengthen the way our nerves and muscles communicate, which can aid our muscles Activate fasterDr. Pohlad said. This can allow us to jump a little higher, for example.

However, as in the case of the potential benefit of vibration, the research is too inconsistent and narrow to suggest that “what dose or correct frequency” would be necessary to see the benefits, and if it improves power at all, Dr. Sienniec said.

Lower line

Dr. single said that if having a vibrating board motivates you to exercise, there is not a shame in buying one.

She added, however, that watch out for claims that seem too good to be true. Dr. West said that the vibration plate itself will not aid you achieve the goals of fitness or weight loss.

“At the end of the day, these things simply cannot replace a good diet and exercise,” she said.