Vibration plates provide an extremely effective and healthy training regime from within your own four walls. But are they also beneficial for seniors?
In this article you will learn what makes vibration plates so effective, what seniors should look out for when training on a vibration plate and which models are particularly useful for the elderly. Have fun! ?
Does Training on a Vibration Plate Make Sense for Seniors?
In order to understand the benefits of vibration plates for seniors, we first have to look at how vibration training actually works.
Simply put, vibration plates transmit vibrations to our body. These vibrations destabilize our body again and again, even if it’s just a tiny little bit. Without us being aware of it, our body is constantly working on keeping our balance by counterbalancing the vibrations. The so-called deep muscles are responsible for this.
The problem is that many people always think of pumped up, muscular people in the gym when talking about muscle training. What few people know is that around 40% of our muscles are not even visible on the outside and cannot be trained actively (deep muscles).
However, this does not make them any less important, quite the contrary! The so-called deep muscles are not located on the surface, but somewhat deeper, mostly surrounding our spine.
They are responsible for stabilizing our back and spine and maintaining an upright posture.
Training on a vibration plate makes it possible to target these deep muscles. This makes vibration plates the ideal training machines for seniors, because they in particular should train the deep muscles regularly to stay fit as they age.
By the way, vibration training also contributes to strengthening the bones and improving blood circulation. So, all in all, are vibration plates beneficial for seniors? A resounding yes!
3 Important Characteristics of the Perfect Vibration Plate for Seniors
The Type of Vibration
Not all vibration plates are the same. In fact, there are several critical differences between the individual models. One of the most important distinguishing features is the type of vibration.
Basically, we distinguish between vertical and oscillation vibration machines. It is simply a matter of whether the vibrations of the plate move up and down or right and left.
You should know that while vertical vibrations are more effective and much more intense, they also put higher loads on the spine.
The reason for this is the natural movement of the human body. In contrast to many animals, such as frogs or kangaroos, we do not move in a vertical, bouncing motion. The loads always change from one side to the other. To be precise, two identical muscles of the right and left side of the body are never contracted at the same time.
Our locomotion does therefore not take place in a vertical way, but alternates from side to side. Consequently, this means that side-alternating (oscillating) vibration plates do not place such a high load on our body and are very back-friendly.
A vibration plate for seniors should therefore work with oscillating vibrations. Alternatively, you can also choose a tri-plane 3D vibration plate, which combines the advantages of both vibration types. You can read more about these very special models in this article.
The Frequency Range
The frequency range is also very important, even if it’s much too rarely considered. The frequency is given in Hertz (Hz) and determines how many oscillations per second are directed to our body.
Different frequencies have completely different effects on our body and serve different target groups and training goals.
Let me explain this quickly: Our muscles try to return to a relaxed state as soon as possible after being contracted. This entire contraction-relaxation cycle takes about 50 milliseconds on average.
If a new stimulus is applied before the 50 milliseconds have passed, our muscles are under constant tension. Training at a high frequency is therefore extremely effective and, above all, the best method for building muscle.
For seniors, on the other hand, the low frequencies are better suited, as these mainly improve our mobilization and coordination, both of which are very important, especially for the elderly.
It is also important for seniors to give the muscles enough time to rest. Here I have compiled a small overview of the different frequency ranges and their respective training effects:
- Low Frequency (1–12 Hz): Muscle relaxation, regeneration / cool down, proprioception, mobilization
- Medium Frequency (12–20 Hz): Improvement of muscle function and coordination
- High Frequency (20–35 Hz): Increases muscle performance, restores or strengthens muscle power
A vibration plate for seniors should definitely allow training at low frequencies.
The Training Platform
Of course, safety should always be the top priority, especially in fitness training for seniors! Unfortunately, many vibration plates nowadays use an extremely small training platform, which might decrease the safety of the training.
So when using a vibration plate for seniors, make sure that the machine’s platform is large enough. An anti-slip surface, as it is often used for high-quality models, is also highly recommended.
In Summary: This is What a Vibration Plate for Seniors Should Look Like
- Oscillating or 3D Vibration
- Low Frequencies (5-15 Hz)
- Safe Training Platform
The Best Vibration Plate for Seniors
Let’s start with the good news: Most of the suitable vibration plates for seniors are pretty affordable. There’s no need for thousands of different special features or large ranges of frequencies. Since these two aspects are often responsible for very high prices, seniors can buy a top machine even at a low price.
Nevertheless, it is of course important not to be tempted by extremely cheap products and to go for a product with high quality. Let’s take a look at the best vibration plate for seniors that are currently available.
The LifePro Waver Vibration Plate should definitely be mentioned at this point. It is not only very popular in general, but also a very good choice for seniors. The reasons for this are obvious. All the criteria I mentioned above are completely fulfilled by the LifePro Waver.
It is an oscillation vibration plate that leads to a natural and healthy training effect. In addition, the frequencies are in the range between four and 12 Hz and thus in the low range perfectly suited for the elderly. The list of advantages is completed by a large and safe training platform.
All in all, this one is a no-brainer and can be recommended for seniors without reservation. I would advise you to take a look for yourself. Find all the important information and the opinions of other customers about the vibration plate here.
The Bottom Line: Vibration Plates for Seniors
Vibration plates offer a very effective training possibility for within your own four walls, that is gentle on the joints and also very well suited for seniors when used correctly. However, it is important to use the right vibration plate.
A large training platform, a low frequency range and oscillating vibrations are important features of the perfect vibration machine for the elderly. If all these points are fulfilled, you are on the right track when looking for a vibration plate for seniors. The model I recommended in this article is definitely a very good choice.
I hope that I helped you with this blog post and that you found what you were looking for. If you have any further questions or suggestions, you can always contact me via email or leave a comment below.
Otherwise, I wish you a lot of fun with your new senior-friendly vibration plate! ?