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CNET
04-07-2025
- Health
- CNET
Can Whole Body Vibration Plates Actually Help You Lose Weight? We Asked Fitness Experts
Many wellness trends have come and gone over the years, but one is currently having a resurgence. You may remember the vibrating belt machines from the mid-20th century that were promoted as weight loss aids. These vibration plates are once again popping up on social media and in the fitness community, but are they just a gimmick or do they really promote weight loss? Some claim they are an excellent alternative workout method with several health benefits. However, researchers continue to study the potential benefits of vibration exercise. There's a lot of hype around vibration plates, but the facts are a bit harder to come by. Many people have taken to sites like Reddit to ask about the effectiveness of these devices, but finding reliable answers can be tricky. That's why we spoke with personal trainers and other fitness experts to learn more about vibration plates and whether you should use them at home. What is a vibration plate? Whole body vibration plates is are a form of exercise machine that shakes rapidly when you stand on it. When you stand on a vibration plate, you're engaging in a full body vibration exercise, where your muscles are forced to contract and relax quickly. "The purpose of vibration plates is to generate quick vibrations that cause your body's muscles to contract and relax several times per second," says Dr. Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences. "At a far greater frequency, this resembles the spontaneous contractions that take place during exercise." "This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface," says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines. There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it. Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles. Are there actual benefits to using vibration plates? Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include "improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise." However, experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan. In other words, you shouldn't expect to lose weight or increase muscle strength just by standing on a vibration plate -- even if social media makes it seem so. Instead, experts suggest supplementing vibration exercise with other healthy habits, including a balanced diet and aerobic and strength training. "Vibration plates are not a magic bullet or a replacement for traditional exercise," warns Michael Betts, a personal trainer and director at TRAINFITNESS. "The benefits are modest and work best when combined with other forms of training." Still, research indicates that using vibration plates can have positive effects on your health. For example, one 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it "may be an alternative exercise method to boost the effect of strengthening exercise." Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the "potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia." Other research suggests that vibration-based exercise may help improve bone mass density, reduce inflammation, alleviate chronic low back pain and more. Are there any vibration plate risks? urbazon/Getty Images For most, vibration plates are generally safe. However, like any other type of exercise, they come with a few potential risks, including "aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly," according to Betts. There are also certain groups of people who should avoid using vibration plates altogether. "Vibration plates shouldn't be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis," Verebes says. "People with pre-existing disorders, including herniated discs, joint issues or acute inflammation, may experience worsening symptoms when using vibration plates," she adds. "The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities." Verebes points out that "excessive use or high-intensity vibrations may strain ligaments, muscles or joints." Even if you don't have one of these conditions, it's still a good idea to talk to your doctor before getting on a vibration plate. It's also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users. How long and often should you use a vibration plate? If you're new to whole-body vibration training, it's important to start slowly. "To allow the body to adapt to vibrations, beginners should start with 5 to 10 minutes at a low intensity," says Verebes. "Moderation is key, as excessive use may lead to fatigue or injury." As a beginner, it's best to limit yourself to two to three sessions per week, says Betts. Over time, you can work toward longer and more frequent sessions. "As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week," he says. "Never go over 30 minutes, as this can cause fatigue and joint stress." For proper recovery, Betts also recommends leaving at least 24 hours between vibration plate sessions. "Listen to your body and adjust accordingly," he advises. "Quality of movement matters more than duration." LordHenriVoton/Getty Images Exercises you can do on a vibration plate To use a vibration plate, you can simply stand in place with slightly bent knees. You can also engage in other exercises -- like squats or push-ups -- while using the machine. "Incorporating exercises such as squats, lunges, planks, push-ups and core workouts enhances results by engaging more muscle groups and boosting calorie burn," says Verebes. If you're up to the challenge, here are three vibration plate exercises to try, as recommended by Wilson: Push-ups "Push-ups work your chest and shoulders -- and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor," says Wilson. To perform a push-up on a vibration plate, follow these steps: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Lower into a push-up position slowly. Your chest should come close to touching the platform. Perform three sets of 10 reps, taking 30 seconds of rest between each set. High plank holds You can also use a vibration plate to perform a high plank hold, which is "great for your core and upper body strength," says Wilson. Here's how: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set. Tricep dips "This exercise works the back of the arm as well as the shoulder," says Wilson. "You're going to experience much more muscle activation when doing it on a vibration plate machine." Here's how: Sit on the edge of the platform. Place your palms on the platform (just outside of your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle. Scoot forward until you're hovering in front of the platform, only supported by your arms and legs. Lower your hips toward the ground by bending at the elbows, stopping when your elbows reach 90 degrees or when you can't lower your hips further. Push through your palms and return to the starting position. Perform three sets of 10 reps, taking 30 seconds of rest between each set. urbazon/Getty Images Do vibration plates work if you just stand on them? You don't need to perform exercises while using a vibration plate, but experts say moving your body -- rather than standing still -- will help you get more out of the machine. "Actively moving while using the plate maximizes its benefits, even though simply standing on it can support circulation and balance," says Verebes. Betts agrees, adding: "Standing still on a vibration plate provides some stimulus through the muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects." If you've never used a vibration plate before, you could begin by standing in place or squatting while you're on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts. "Combine both approaches -- use static holds to build comfort and awareness, then move for optimal results," he says. "Form and progression are key regardless of whether you're moving or holding positions." The bottom line Simply scrolling through social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it's true that vibration plates offer some compelling benefits, they aren't a shortcut to fitness. To get the best results from your vibration plate training, experts also recommend following a healthy diet and participating in other forms of exercise. It's also a good idea to speak with your doctor before you start using a vibration plate -- especially if you've had blood clots, joint issues or other health conditions.
Yahoo
26-06-2025
- Health
- Yahoo
Popular wellness trend is supposed to help with weight loss — but it may make you eat more
Maybe it's better not to take the plunge. While the ostensible point of most wellness trends is to promote good physical and mental health — as opposed to purely shedding pounds — weight management is often an added perk. But a fascinating new study published in the journal Physiology & Behavior warns that the caloric dump of one popular practice might be mostly in your head. Cold plunges and ice baths have made quite the splash in recent years, thanks to their purported boost in mental clarity, blood circulation and metabolism and their reduction in muscle soreness and stress. And if you've ever spent time in freezing water, you've probably noticed a significant uptick in your appetite — leading you to naturally believe you've really earned that burger. Sadly, it seems that might not be the case. Researchers suspect that the 'after-drop' effect — where core body temperature keeps falling after cold exposure, even when you're out of the water — triggers brain regions linked to temperature and energy, boosting appetite. 'Ice baths and cold dips have become really popular, with many people hoping they'll help with weight loss,' David Broom, a professor at UK's Coventry University Research Center for Physical Activity, Sport and Exercise Sciences, said in a statement. 'But our findings show that while cold water does make your body work harder and burn more energy, it also leads to eating more afterward — possibly undoing the potential weight-loss benefits,' he continued. 'Interestingly, people didn't say they felt hungrier during or after the cold water — they just ate more.' Researchers asked 10 men and five women who were active and healthy to spend 30 minutes in cold water (60 degrees Fahrenheit), hot water (95 degrees) or room temperature water (78 degrees). Afterwards — in what sounds like the best controlled trial ever — they were asked to eat a plate of pasta until 'comfortably full.' Of the three groups, the cold water cohort ate a whopping 240 extra calories. Depending on various factors, spending 30 minutes in a cold plunge — which is, by the way, not really recommended by experts, who advise shooting for no more than 10 minutes due to risk of hypothermia — only burns an estimated 250 to 500 calories, which is why probably why researchers say the overeating might negate the burn. For what it's worth, these findings align with what experts say about contrast therapy — the art of repeatedly alternating between hot and cold, like shvitzing in a sauna and then jumping into a cold plunge, as one does in modern bathhouses and traditional Finnish culture. Dr. Hany Demian, CEO of BioSpine and co-founder of Pain Care Clinics, previously told The Post that contrast therapy burns 'a very small amount of calories, but nothing significant.' He added that the surge in hunger has more to do with 'stomach contraction and relaxation, which stimulates the appetite.'
Yahoo
08-06-2025
- Health
- Yahoo
Nutritionists Are Warning That This Very Popular Food Habit Might Actually Be An Eating Disorder In Disguise
Spend more than 30 seconds on TikTok, and you'll hear fitness influencers sing the praises of intermittent fasting. This eating plan is touted as a 'lifestyle change' rather than a diet, where people consume calories on a 16:8 plan (fast for 16 hours; eat normally for eight hours), a 5:2 plan (eat normally for five days; fast for two days) or another variation. The purported benefits of intermittent fasting are numerous: It can curb late-night eating, reduce inflammation, lower your risk of chronic diseases like diabetes and cardiovascular disease, improve gut health and, of course, lead to weight loss. But for folks who may be affected by disordered eating, intermittent fasting could lead down a slippery slope. An estimated 9% of the U.S. — or about 28.8 million people — will have an eating disorder in their lifetimes. While eating disorders like anorexia nervosa and bulimia must meet specific diagnostic criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders, disordered eating can apply to anyone with body image issues, dieting and/or psychological distress around food. People with disordered eating behaviors might hide in plain sight behind popular diets and wellness trends like intermittent fasting, which provides the perfect cover for restrictive eating. It's A Socially Acceptable Disguise Most people would be concerned to hear a friend say they were starving themselves, but no one bats an eye with intermittent fasting. 'Intermittent fasting can sometimes serve as a socially acceptable disguise for disordered eating behaviors,' said registered dietitian nutritionist Becky Mehr, director of outpatient nutrition at The Renfrew Center, a network of eating disorder treatment facilities. 'While it is often marketed as a tool for weight loss, improving metabolic health or simplifying eating patterns, it can become problematic — especially for those with a history of eating disorders,' she said. Mehr explained that because scheduled fasting requires skipping meals and ignoring hunger cues, it'll hide your disordered eating without raising concern. In fact, it could promote the opposite: praise for weight loss or 'perceived discipline' that could reinforce harmful behaviors. Mehr adds, 'Our bodies are not machines or calculators — they don't thrive on rigid calorie restrictions or time-bound nourishment.' Is It Worth the Risk? Related: People Are Revealing The Homemade Food Items That Cost Less And Taste Better Than Store-Bought, And I'm Taking Copious Notes Dr. Anne Marie O'Melia, chief clinical and quality officer at the Eating Recovery Center, told HuffPost, 'For individuals who are genetically and environmentally vulnerable to developing eating disorders, any form of caloric restriction or adherence to rigid food rules — including intermittent fasting — significantly increases their risk.' In fact, recent research has shown that many young women who participated in intermittent fasting had traits of eating disorder behaviors such as overeating, binge eating, vomiting, laxative use, compulsive exercise and fasting. 'We know that dieting and restriction are the number one predictors of eating disorder onset, particularly in adolescents and young adults,' O'Melia explained. 'The promise of short-term benefits like weight loss or metabolic changes pales in comparison to the real and devastating risks: Eating disorders have significant psychiatric and medical consequences, and the highest mortality rate among mental illnesses.' Intermittent fasting 'may seem harmless or even beneficial at first, but for too many people, it is a gateway into long-term, life-threatening struggles with food and body,' she added. Bottom line: The potential benefits of intermittent fasting do not outweigh the risks of developing or worsening an eating disorder. Look At Your Mindset Related: If Your Fruit And Vegetable Knowledge Is Actually Good, Prove It By Getting 22/27 Of These Questions Right So how do you know if it's safe to try intermittent fasting? Our experts shared that it's all in your head — or, more specifically, in your mindset. 'The key difference lies in mindset, intent and impact on daily life,' Mehr said. If you are able to do intermittent fasting without obsessive thoughts about food or body image, and without rigid food rules that impair your daily functioning, then it might be OK. For everyone else, it can quickly spiral into disordered eating. This might look like 'experiencing intense anxiety about breaking 'rules,' obsessing over food, feeling shame about eating, avoiding social events involving food or using fasting as a way to control weight at all costs,' according to O'Melia. 'No one sets out thinking, 'I want to develop an eating disorder,' but for individuals with certain genetic, psychological and environmental risk factors, seemingly healthy choices can inadvertently lead to dangerous patterns,' O'Melia said. Signs intermittent fasting is triggering disordered eating include: Compensatory behaviors, like excessive exercise or purging. Avoiding social meals that don't fall in your eating window. Increasing preoccupation with food, body image or weight. Low energy, mood disturbances, sleep issues or trouble concentrating. Only eating 'safe' or 'healthy' foods. Eating in isolation; secrecy or hiding of eating behaviors. Binge eating symptoms, feeling of loss of control when eating. Feeling anxiety, guilt or shame if you eat outside your 'allowed' window. Experiencing medical issues such as fainting, amenorrhea, GI distress, or fatigue, dizziness, weakness, irritability or obsessional thinking about food. Negative or emotionally reactive responses to expressions of concern about changes in behavior. Any additional or increasing behaviors that can be associated with eating disorders, such as laxative use, changes in exercise patterns, developing food rules about the types of food eaten rather than just the times that food is eaten. If fasting starts to feel like an obligation instead of a choice — or affects your ability to enjoy life — it may be time to reevaluate. 'It's critical to remember that the human body is incredibly complex — and it thrives when treated with compassion, not punishment,' O'Melia said. Who Shouldn't Do Intermittent Fasting? 'Most people' should not do intermittent fasting, Mehr said, and 'especially those with a history of eating disorders, mental health struggles or nutrient deficiencies.' O'Melia added, 'Anyone with a personal history or a significant family history of an eating disorder, disordered eating, body dysmorphia, significant anxiety or depression, trauma history, or compulsive exercise patterns should avoid intermittent fasting.' If you have a fragile relationship with food and could be affected by self-imposed rules or restrictions around when you can eat, then intermittent fasting is not for you. 'Our bodies are designed to let us know when they need fuel,' Mehr explained. 'Ignoring those cues can lead to preoccupation with food, disrupted metabolism and emotional distress. [Intermittent fasting] is like telling someone to only use the bathroom during certain hours — it creates fixation, not freedom.' Our experts agreed that no one should do intermittent fasting without close guidance by their medical provider. Try This Instead Our experts were quick to slam any structured diet or food group restriction (other than for allergies). 'Eating should be a source of nourishment and pleasure, not a battleground,' O'Melia explained. 'I encourage patients to focus on balanced meals, variety, satisfaction and listening to their bodies.' Both experts recommend intuitive eating that listens to hunger and fullness cues. This includes eating a wide variety of foods without guilt (yes, desserts too!); respecting body diversity; participating in joyful movement; managing your stress and getting enough sleep; and centering mental, emotional and social health alongside physical health. And be gentle with yourself when unlearning toxic diet culture ideals. 'Food is not just fuel; it's joy, connection, culture and comfort,' Mehr said. 'A healthy eating pattern respects both your body's needs and your lived experience.' 'Instead of listening to external rules, we should be learning to trust our bodies,' Mehr added. 'All bodies are different. All bodies are valuable. And food should never be a source of shame or punishment.' If you're struggling with an eating disorder, call or text 988 or chat for article originally appeared on HuffPost. Also in Food: I'm Not Calling You Uncultured, But If You Can't Pass This International Food Also in Food: People Are Sharing The "Unneccessary" Cooking Rules They Stopped Following Ages Ago Also in Food: If You Can't Name At Least 10 Of These Fruits, You've Got The Taste Buds Of A Toddler
