Vibrationsplatten für effizientes Tiefen-Training
Being shaken up thoroughly doesn't look like an active workout at first glance. But at the latest, the sore muscles that set in after the first few sessions prove: Using vibration plates is effective and powerful. First developed in the 1970s, this training method is not only used by elite athletes to supplement their training regimen, but is also becoming increasingly popular among recreational athletes and fitness enthusiasts. Visible workout results can be achieved right at home with a vibration plate.
Funktionsweise von Vibrationsplatten
Training with the help of a vibration plate is a workout using micro-movements: Set into vibration, the plate transmits oscillations to the human body. These so-called training stimuli trigger various reactions: On the one hand, the user is constantly actively trying to maintain balance on the vibrating plate. On the other hand, involuntary muscle reflexes and contractions occur – reaching 30 to 50 muscle contractions per second. And these stimuli even reach deep-seated muscle layers that cannot be trained with classic strength training.
Arten von Vibrationsplatten
There are two distinct basic types of modern vibration plates: machines with a column and plates without a column. The latter are significantly more compact, but less stable during use. A wider range of exercises is possible with vibration plates featuring a column, making them particularly recommended for ambitious fitness enthusiasts and advanced users. Motors are built into all devices to generate the vibrations, with plates powered by AC motors considered especially high quality. Using these motors, the vibration plates generate either vertical, oscillating, or triaxial vibrations. Since different vibrations target different muscle groups, machines that cover all vibration types are recommended.
Effekte des Trainings mit Vibrationsplatten
It is no coincidence that vibration plates are specifically used to protect astronauts in space from bone and muscle loss: Vibrating plates excel in deep muscle stimulation. That is why regular workout sessions on these machines not only tone tissue and shape a sleek silhouette: The special value of plate training lies in effects such as osteoporosis prevention, improved balance, and pain relief.
Die wichtigsten Trainingseffekte im Überblick:
- Sense of balance and stability are improved
- Coordination is trained
- Tension is relieved
- Muscles are loosened
- Bone density and bone stability are increased
- Blood circulation is promoted
- Metabolism and blood circulation are improved
- Explosive strength can be increased
- Muscles and connective tissue are toned
- Muscles are built up
- Gentle on the joints
Die Wahl der richtigen Frequenz für die Schwingungen der Vibrationsplatte
The frequency at which the vibration plate emits vibrations can be varied in order to specifically stimulate different muscle functions and regions and achieve training results. As a rule, values between 10 and 60 Hz can be set on modern devices. At low frequencies, the vibrations tend to loosen muscles – for example, to relieve tension and ease pain. Higher frequencies are used for muscle building.
12 Hz is considered the ideal frequency to target the deep stabilizing muscles. These muscles are crucial for coordination and balance and, due to modern lifestyles, are inadequately developed in many people. Frequencies between 12 and 20 Hz are also important when training with vibration plates: this frequency range is ideal for stretching exercises. Vibrations between 15 and 35 Hz have very specific health-promoting effects: they stimulate bone growth, improve intramuscular coordination, and increase muscle tone. As long-term effects, muscles can be specifically built up in this way – especially the muscle groups important for explosive strength.
For pros as well as casual athletes, using a vibration plate therefore represents an excellent way to train muscle groups throughout the entire body. Even couch potatoes get their money's worth with this comparatively effortless form of fitness.
Vibrationsplatten im Heimtraining richtig einsetzen
To ensure optimal training results and prevent injury, there are several factors to consider when using vibration plates during training. Even well-trained athletes should not jump right in with high frequencies, but should start every workout unit on the vibration plate by loosening and warming up their muscles at low frequencies. It is recommended to stand on the fitness equipment with slightly bent knees and normal muscle tension. This posture is important to prevent the vibrations from manifesting as headaches.
After the warm-up phase, the frequencies can be increased – and the muscles are consciously tensed. Advanced users can even perform exercises on the plate while it vibrates, such as squats, push-ups, or lunges. As with any workout method, the rule here is: only keep going as long as you feel comfortable.
April 27, 2016
