Is full body vibration a good way to lose weight and improve fitness?

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Whole-body vibration may have some physical and health benefits, but it's not clear if it's as good for you as regular exercise. When the machine vibrates, it sends energy to your body, forcing your muscles to contract and relax dozens of times per second. This activity can make you feel as though you're exerting yourself. So is whole body vibration a good way to lose weight and improve fitness? Answer in the article below

1. Things to know about full body vibrator

Vibrators, also known as shakers or shakers, use whole-body vibrations to force muscles to contract reflexively. Whole-body vibrators are available in some gyms and are also sold for home use. With full-body vibration, you stand, sit, or lie on a machine with a vibrating platform. In general, exercisers will do exercises like squats, push-ups, or sit-ups on these machines while they're vibrating.
Proponents of the vibrator claim that these vibrations make your muscles work harder and can help lose fat, build muscle endurance, and improve overall fitness and health.
At this time, there is little research on the effectiveness of these vibrating devices. Some evidence suggests they can help with weight loss and increase muscle mass, but more research is still needed to understand how effective they are compared to traditional exercise. Let's analyze what the latest research has found about vibrator for weight loss and muscle gain.
1.1. Benefits of Whole Body Vibrators Some studies have found that whole body vibrators may have a number of health benefits, like helping exercisers lose weight and build muscle. Many of the studies published today have relatively small sample sizes or only look at the effects of vibrators in people who are sedentary or obese.
Weight Loss A 2019 review of various studies examined the potential weight loss effects of whole body vibrators on humans. The researchers found seven studies with a total of 280 participants suitable for analysis. They found that whole-body vibration led to a significant reduction in fat intake but did not cause a significant change in body fat percentage in studies shorter than 6 months. They therefore concluded that longer-term, larger-scale studies are needed to accurately evaluate the effectiveness of whole-body vibrator weight loss.

Lowering blood pressure A 2012 study examined the effects of vibrator exercise on arterial stiffness and blood pressure in 10 young women who were overweight or obese. Participants did three training sessions with a full-body vibrator for 6 weeks or were in an unfocused control group. Participants in the group all performed a combination of squats and calves. At the end of week 6, the women who underwent the shaking exercise had a significant reduction in systolic blood pressure compared with the control group. While it's unclear how effective vibrator training compares to other forms of exercise, it may be a good choice for people who can't do traditional exercises.
Improves Strength In the same 2012 study, researchers observed that maximum leg extension strength was increased by up to 8.2 kg in women who performed vibrating exercises compared to a control group. In another 2012 study published in the Journal of Alternative and Complementary Medicine, researchers examined the potential benefits of vibration training for women in 20s. They completed 8 weeks of training twice per week. With 36 women who completed the study, researchers noticed a significant improvement in standing long jump scores, which is a measure of body strength.
Decrease in Body Fat Ratio In a study by the Journal of Alternative and Complementary Medicine, researchers also found a significant decrease in women's skin folds and a decrease in overall body fat. them at the end of week 8 of the study. In a 2016 study, researchers looked at the effects of vibration training on the body composition of middle-aged obese women. The women were classified into one of the following three groups:

On diet only Apply diet with vibration training Apply diet with aerobics exercise All three groups lost body fat, but the second and third groups did not and lost more fat than the first group. The researchers concluded that vibration training combined with a dietary approach was as effective as aerobic exercise combined with a dietary program over nine months.
1.2. When the base of the vibrator vibrates, our muscles reflexively contract rapidly. While this is not within our conscious control, it still requires energy and causes the body to burn calories. An electromyogram, which measures electrical activity in muscles, has confirmed that the vibrator causes an increase in muscle activity. The amount of energy the body burns depends on the frequency and intensity of the vibrations.
1.3. Side effects and precautions for weight loss with a vibrator Vibrators are generally safe. However, they may not be suitable for some people. People at high risk of falls may want to do exercises that involve lying or sitting rather than standing. Several studies have found that repeated exposure to vibrations is associated with a number of negative health effects, such as an increased risk of developing back, neck, hand, shoulder and hip pain. . However, these studies did not specifically look at vibrators but rather occupational sources of vibration, such as hammer use, delivery drivers, and use of ground-moving equipment.
Repeated exposure to vibrations is also associated with an increased risk of developing:
Cardiovascular disease Metabolic problems Digestive problems Nerve damage Headaches Cancer However, most studies involving The association of vibration with these health effects is considered in people exposed to daily vibrations for long periods of time at work. These people are also often exposed to other risk factors, such as toxic chemicals and repeated heavy lifting, so it is not possible to conclude whether shaking is a major risk factor for these health problems. on or not.

1.4. How to use a vibrator to lose weight Depending on the model, the practitioner can use the vibrator while standing, lying down, or sitting. Most of the time, people do exercises on the machine while it vibrates to increase the number of calories they burn. Various types of exercises can be performed on a vibrator. You can do both static and dynamic exercises. Static exercises involve holding a position for a certain amount of time, of which Plank is a prime example. Dynamic exercises involve moving during exercise. Weightlifting is an example.
1.5. Proven Weight Loss Methods It is not clear how effective vibrators are compared to traditional weight loss techniques. They can be the right addition to our fitness program, but they are no substitute for regular exercise and a healthy diet. Regardless of how you lose weight, the main goal is to eat fewer calories than your body is burning.
People who focus on "slow and steady" weight loss methods are more successful in losing weight than those who try to lose weight fast. We can lose weight by dieting, exercising, or a combination of both.

2. Whole body vibration is the best way to lose weight and improve fitness

Whole-body vibration may offer a number of physical and health benefits, but scientists have yet to prove whether it's as good for us as regular exercise.
With the whole-body vibration method, the practitioner will stand, sit or lie on a machine with a vibrating platform. When the machine vibrates, it transfers energy to the body, forcing the muscles to contract and relax dozens of times per second. This activity can make us feel as though we are exerting ourselves.
Proponents of vibrator training say that just 15 minutes a day of vibrating three times a week can help with weight loss, burn fat, improve flexibility, increase circulation, and increase circulation. blood volume, reduce muscle soreness after exercise, increase strength, and reduce the stress hormone cortisol.
Comprehensive studies on whole body vibration are lacking. It remains unclear whether whole-body vibration offers many of the same health benefits as exercises we're actively engaged in, such as walking, biking, or swimming. Some research shows that whole-body vibration can help improve muscle strength, and it can help with weight loss when you also cut calories.
Whole body vibration can also have a role beyond sports and fitness. Some research shows that whole body vibration, when done properly and under supervision when needed, can:
Reduce back pain Improve strength and balance in older adults Reduce fatigue bone loss due to aging

However, if you want to lose weight and improve your fitness, enjoy a healthy diet and incorporate physical activity into your daily routine. If you opt for full-body vibration, be sure to do strength and aerobics activities.
And since whole body shaking can be harmful in some cases, consult your doctor before use, especially for mothers who are pregnant or who are having any other medical conditions. any chronic health problems.
At the present time, it is not clear how effective the vibrator is in helping us burn fat or increase muscle strength. Some studies have found that they can aid in weight loss, but many of these studies had small sample sizes or only looked at participants who were currently overweight or obese. While a vibrator should not be used as a substitute for good eating and exercise habits, it can make a good addition to an already solid exercise program we've built.

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References: mayoclinic.org, healthline.com