Use of Vibration Training – Questions and Answers

Do you know who and why vibration training is good for? Many beliefs and misconceptions circulate about vibration trainers. Let’s review the questions you should know the answers to if you want to experience the beneficial effects of vibration.

I find it interesting to mention that on many forums vibro training is mostly praised — the majority of commenters are completely satisfied with the device.

Am I guaranteed to lose weight if I stand on the vibration trainer?

If you only stand on it, you will probably lose only a little. To lose weight you need to perform exercises as well.

The vibration trainer was designed to develop strength in athletes. It effectively helps improve muscle strength, supports weight loss and achieving the desired body shape.

But as with all sports and all weight loss, patience and a lot of willpower are required. You won't get rid of the kilos accumulated over months or years overnight.

If your body burns more calories over a prolonged period than you take in, it will start to release energy from stored fats. That’s when you lose weight.

However, you can’t trick your body that easily. It adapts to the new situation. It will treat an unexpected reduction in calorie intake as an emergency, slow down metabolism and optimize usage — in other words, it will manage with less — and weight loss will stop. Not very encouraging, right?

The magic of miracle diets usually lasts only a few days and disappears as soon as the person returns to their previous lifestyle and diet. In fact, because a reduced-calorie diet leads to loss of muscle mass, when normal eating resumes the calories consumed become too many and the body begins to store them as fat.

Vibration training exploits the fact that increased muscle activity can lead to weight loss. In other words, it increases calorie usage even at the same usual calorie intake.

So it’s not worth constantly starving your body with crash diets and sinking into the yo-yo effect.

Good news: regularly working your muscles will show in your figure. Training even helps break down visceral (abdominal) fat.

Worth keeping in mind: don’t aim for more than 0.5–1 kg (about 1–2 lbs) weight loss per week, because beyond that not only fat but also muscle is burned, which is unhealthy.

Vibration training by itself is not a miracle cure, but paired with sensible nutrition it can achieve great results.

I find 10 minutes too short — can I increase the workout time?

If you are a beginner, are significantly overweight, or would use the machine for post-surgical rehabilitation, be patient and increase the duration only gradually.

Why? Because vibration training is higher in intensity than traditional exercise of the same duration. That’s why people say a shorter time on the vibration trainer is sufficient (although in a shorter period you won’t burn as many calories as you would in a real gym session). If you overexert yourself at the start, it can easily discourage you from further training.

Start training for short periods (about 10 minutes) and increase by 1 minute every 1–2 days. Once you reach about 30 minutes this way, you can comfortably train for that duration.

If you need heart- and lung-friendly exercise for any reason, vibration training is suitable for you — you will enjoy it.

How often do I need to train for it to show on me?

This is entirely individual — our occupations, lunch menus and other factors differ. Generally speaking, improvements in body firmness become noticeable after roughly 15–20 sessions. Visible changes, weight loss and muscle growth can only be achieved after 2–3 months of persistent training. You can only maintain the results by continuing to train. If you stop, the results of several months’ training are lost within 10–14 days.

The number of calories burned depends on the type and intensity of the exercises, and the length of training and rest periods.

The fastest change is achieved when, in addition to training, you pay attention to the optimal composition of the daily calories you consume (protein–carbohydrate–fat).

Tip: if you want to lose weight, train at least 3–4 times a week; if you only want to maintain your shape, 2–3 workouts per week are sufficient.

Good news: if you train intensely enough, not only will your muscles become nicely shaped, but your skin will also become firmer and more toned.

The truth is: spot fat loss does not exist. Even if you want to lose fat only from your belly, you will lose it from your whole body, and usually the most troublesome areas where excess accumulates will be the last to change.

I have gallstones — can I use vibration training?

Unfortunately not, and neither with the following conditions: fresh fractures, bladder stones, epilepsy, prostheses, recently implanted metal implants, high blood pressure, cancer, kidney stones, thrombosis, inflammation, as well as arrhythmia, panic disorder, diabetes, arthritis, and heart valve disease.

Will it hurt my back?

Because the vibration is harmonic, i.e. predictable, it will not cause back pain. This type of vibration cannot be compared to the so-called occupational vibration experienced by truck drivers, for example.

It causes retinal detachment and hearing damage

Do you really believe that? As I mentioned, the vibration is completely harmonic and does not destroy your body.

I have a herniated disc — can I use the machine?

Of course — however, discuss with your doctor or trainer which exercises and movements are contraindicated for you.

I heard it damages my connective tissue and bones. Is that true?

The effects of vibration trainers are scientifically supported. These are medical devices that not only do not damage bone and connective tissue but rather increase bone density and promote connective tissue stimulation.

When can I start using it after pregnancy?

Just like with other exercise, you can step onto the vibration trainer six weeks after childbirth.

I’m too old for this!

Studies show that vibration training increases strength even at older ages and improves balance and stability. It is a maximally safe and effective training method for older adults as well.

With the help of the handrails on the machine, a stable posture can be ensured, and stepping onto the platform is only a single-step movement. Falling during training is almost impossible, and it can be fantastically effective in managing osteoporosis and arthritis. In cases of severe complaints, intensive exercises should be avoided.

Can I train in the evening?

Yes, but be prepared that it will energize you and you may not fall asleep easily after a workout.

Can I train during my period?

During the first few days rest from training is recommended because vibration increases blood flow. Nevertheless, try it — gentle exercise on the vibration trainer may help relax the uterine muscles and reduce your complaints.

Do the massage exercises performed with the vibration trainer make any sense?

Yes, because these exercises increase blood circulation and lymph flow, and strengthen collagen. Thanks to all this you can more easily get rid of waste products and cellulite.

Rehabilitation centers and elite athletes use it successfully and gladly. Training that harnesses vibration has a beneficial effect on the whole body: it calms, relaxes, refreshes, reduces pain, stimulates circulation and strengthens muscles.

It can be an excellent supplementary workout and contributes to achieving the desired body shape.

Try it yourself! Enjoy your workout! Read my other writings about the vibration trainer!