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CNET
3 days ago
- Health
- CNET
Do Vibration Plates Actually Help You Lose Weight, Build Muscle and Get Stronger?
When you're trying to lose weight or build muscle, figuring out what actually works can be frustrating. There are plenty of options, from lifting weights to cardio classes, and now vibration plates are part of the conversation. But does standing on a shaking platform really help you get stronger or shed pounds, or is it just another short-lived trend? To find out, we talked to personal trainers and other fitness experts. They explained how vibration plates are supposed to work, the benefits you might get from using them, the risks you should watch out for, and the right way to add them to your routine if you want to give them a try. Don't miss any of CNET's unbiased tech content and lab-based reviews. Add us as a preferred Google source on Chrome. What is a vibration plate? Whole-body vibration plates are a form of exercise machine that shakes rapidly when you stand on them. 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 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. Vibration plate benefits 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. Vibration plateVibration plates are generally safe for most people. 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 or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis," Verebes says. "People with preexisting 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 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 Vibration plate exercises 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 knees, stopping when your knees 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. Experts also recommend following a healthy diet and participating in other forms of exercise to get the best results from vibration plate training. 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.
Health Line
09-06-2025
- Health
- Health Line
Metabolism Boosters: Foods, Supplements, and More
Following a nutritious diet, getting regular exercise, and getting enough sleep help regulate your metabolism. Some foods, like hot peppers, and supplements, like caffeine, may also help improve it. Metabolism is a series of reactions that occur in the body to provide it with energy from the food you eat. People also use it to describe the rate at which your body burns calories. The terms 'fast metabolism' and 'slow metabolism' often refer to the rate at which the body converts calories into usable energy. However, the relationship between metabolism and body weight isn't always straightforward. Metabolism and body weight are connected. Weight loss generally leads to increased metabolism, but significant weight loss can decrease it. Keep reading to learn ways to improve your metabolism and some things that likely won't help. How does metabolism work? Metabolism is the group of chemical processes that convert carbohydrates, proteins, and fats from food into the energy cells need to function. Your metabolic rate is how long it takes your body to process and burn energy, or calories, from the food you eat. Your basal metabolic rate (BMR) is the amount of energy, or calories, your body needs to maintain basic functions when you're resting. It's how many calories you would need to survive if you never moved. In people and other mammals, BMR increases when muscle mass is more than 40% of total body weight. This is because muscle generally uses more energy than fat. However, if muscle mass is less than 30% of your body mass, BMR will likely be reduced. This can also reduce the ability to regulate body temperature and cause reduced activity levels. How much you move, both in general and with exercise, also reflects the total number of calories you burn. You also burn calories digesting food, a process called diet-induced thermogenesis. What influences BMR? Several things influence your BMR: Genetics: The calories you burn per day are largely determined by genetics. Age: Your average BMR decreases by 2% per decade after age 20. Sex: Males tend to have a higher BMR than females. Body makeup: Your BMR will be higher if you have more muscle and less fat. Weight: As your weight increases, so does your BMR, as it takes more energy to support it. Height: Tall people tend to have a higher BMR than shorter people. Certain medical conditions, medications, and climates can also affect your BMR. Do metabolism boosters work? Some companies sell products that supposedly boost metabolism. Most claim they do this through a process called thermogenesis, or increased heat production. This process stimulates energy use, increases metabolism, and helps burn calories. However, these products are unlikely to lead to meaningful improvements to your metabolism. Can food and supplements improve your metabolism? Some components in food and drinks may slightly increase the number of calories you burn in a day. Capsaicin Capsaicin is the chemical that puts the hot in jalapeños. There's some indication it may help promote weight loss. An older 2012 review of 20 research studies found that capsaicin may increase the calories you burn by approximately 50 calories daily. Those calories can add up over time, contributing to long-term weight loss. To increase capsaicin in your diet, you can eat more peppers. Capsaicin is also available as a supplement. Green tea Numerous studies have been conducted on the effectiveness of green tea for weight loss, but few have reported significant results. One older 2012 study suggests that catechins and caffeine found in green tea may help support weight maintenance and increase metabolism. However, a 2013 study in people with diabetes did not find a difference in metabolism between groups who drank either 2 or 4 cups of green tea and those who drank none for two months. Green tea is considered a safe addition to most people's diets. Still, it's best to talk with a doctor before drastically increasing your consumption, especially if you are pregnant or have other health conditions. You can also take green tea extract as a supplement. Resveratrol Resveratrol is a substance found in the skin of: red grapes mulberries Japanese knotweed peanuts A 2022 review of randomized clinical trials in humans notes that more research is still needed, as research on resveratrol's effects on weight loss and metabolism has been inconclusive. The researchers note that there are many variables, so they can't draw conclusions specific to this benefit. You can also get resveratrol as a supplement. Caffeine Caffeine can increase thermogenesis and increase your basal metabolic rate. This may also help support weight loss. Most caffeine supplements contain about 200 mg of caffeine, while one cup of coffee contains about 95 mg. However, if you drink caffeine regularly, its metabolic effects might be lessened. Talk with your doctor before adding more caffeine to your diet, especially if you are pregnant or have other medical conditions. You can get caffeine through coffee or tea, such as black tea, green tea, and matcha, though if you add sweeteners and milk, you will consume more calories, which may negate any potential weight loss benefits. You can also take caffeine as a supplement. Some supplements may have limited effects on your basal metabolic rate. L-carnitine L-carnitine is a substance that helps your body turn fat into energy. While your body produces it in your liver and kidneys, you can also find it in: meat dairy products nuts legumes L-carnitine may help manage certain health conditions, including: heart disease peripheral artery disease diabetic neuropathy But its use as a dietary supplement for weight loss is questionable. A 2020 review of research suggests that taking L-carnitine supplements significantly reduced body weight, body mass index (BMI), and fat mass. However, it did not affect belly fat or body fat percentage. According to the Office of Dietary Supplements, there is no identified tolerable upper limit for L-carnitine, but taking 3 grams daily caused side effects, including: nausea and vomiting abdominal cramps diarrhea fishy body odor seizures in people with a seizure disorder muscle weakness in people with kidney issues Metabolism boosters without enough evidence People may promote the use of other foods and supplements without adequate evidence behind them. In some cases, the evidence hasn't supported the theory that it would work, and other times, the evidence is mixed. Though promoted as metabolism boosters, these items are less likely to work: Chromium picolinate: Though chromium might have a beneficial effect on insulin, researchers haven't proven this. It used to be understood as a trace chemical, but it does not appear necessary for any bodily processes. Because of this, there is no established tolerable upper limit. Conjugated linoleic acid (CLA): CLA may support weight loss, but most of the research that suggests this has been done in animals. The results from studies in humans have been weaker. Things that may improve your metabolism It's possible to improve your metabolism. But even with taking metabolism boosters, it isn't likely to be a quick change. The most significant changes to metabolism come from gaining muscle mass and reducing fat mass. You can do this through a combination of habits that support your overall health, including: getting regular exercise, including muscle-building activities like weight training eating a nutritious diet that contains lean protein and nutrients from fruit, vegetables, and legumes reducing your total calorie intake and increasing your energy expenditure (how many calories you burn) getting enough sleep, which can help support your overall health The bottom line Despite the hype, supplements promoted as fat busters and metabolism boosters rarely significantly affect weight loss. If you want to lose weight, cutting calories from your diet and exercising more regularly are probably your best bets. You can also try adopting an eating plan that you can stick with long-term.
Entrepreneur
02-06-2025
- Business
- Entrepreneur
What Is Creatine? I Take It Every Day, and You Might Want To, Too
Once reserved for bodybuilders, creatine is now gaining traction among entrepreneurs and wellness seekers. The science is compelling, and the benefits go far beyond muscle gains. Opinions expressed by Entrepreneur contributors are their own. Although creatine is having a moment (in the WSJ and NYT in the last two weeks), it's far from new. It's one of the most widely studied supplements in the world, and yet, for years, it's been pigeonholed as a go-to for male bodybuilders and hardcore gym rats. It's time to break that stereotype. As an entrepreneur who prioritizes high performance across business, life and fitness, I'm fortunate to have helped launch and continue to work with some of the world's best supplement and nutrition companies. Using that knowledge and experience, I'm consistently testing science-backed ways to boost my energy, stay sharp and recover faster. Creatine has become a daily staple in my routine for exactly those reasons, and I'm not alone. Recent data shows that the creatine market is growing rapidly, projected to reach over $500 million globally by 2028, with surging interest from women, wellness leaders and longevity scientists. Creatine is also Amazon's fastest-growing supplement, with sales surging 65% year over year to $241.7M in 2023. In-person retail sales have jumped nearly 50% per SPINS data. Let's back up for a second and address the question: What is creatine, really? Creatine is a naturally occurring compound made in our liver, kidneys and pancreas. It is stored primarily in our muscles and used as a quick energy source, helping to regenerate ATP (aka your body's energy currency). While we do get some creatine from foods like red meat and fish, most people, especially women, don't get optimal amounts through diet alone. Most studies recommend supplementing with 3-5 grams per day to reap benefits beyond physical performance. Think brain health, energy production, muscle recovery and even mood support. Creatine may not be for everyone, especially those affected by bloating or water retention, and it's not recommended for individuals with kidney conditions or certain cancers. Most challenging is dialing in the dosage, and below are my personal experiences having taken creatine for over two years. I started taking creatine regularly when I helped launch Momentous, a science-based, rigorously tested and NSF-certified brand that Dr. Andrew Huberman and Dr. Stacy Sims are associated with. Throughout all of my learnings with the company, specifically about how it could potentially support lean muscle mass, energy and brain function, I got curious. So far, creatine has delivered. Since adding 5 grams of creatine monohydrate to my morning routine, typically in a post-workout shake or an electrolyte drink, I've noticed: Faster recovery after workouts (I bounce back quicker from heavy lifts or long rides) after workouts (I bounce back quicker from heavy lifts or long rides) Improved body composition (I am leaner and stronger) (I am leaner and stronger) More steady energy throughout the day, and I don't drink caffeine post-workout throughout the day, and I don't drink caffeine post-workout Better brain clarity even on days when my brain is all over the place (Hello, entrepreneurial life!) Related: 9 Habit Stacking Routines to Boost Your Productivity Is it safe? Despite lingering myths, study after study confirms that creatine does not cause kidney damage in healthy individuals. But not all creatine is created equal, and I urge you to research the companies you buy from. Kylene Bogden, MS, RD, sports performance dietitian for the Cleveland Cavaliers and co-founder of FWDFuel, has a guide listing the most reputable supplement companies. Athletes aside, creatine is backed by hundreds of peer-reviewed studies that point to its benefits not just for athletes, but for everyday high performers. After age 30, we start losing muscle mass at a rate of 3–8% per decade. Creatine helps slow that decline. A 2024 meta-analysis in Nutrients found that creatine supplementation combined with resistance training significantly increased lean muscle mass in older adults, particularly postmenopausal women. Even without a rigorous gym routine, creatine helps muscles perform better, so your walks, Peloton rides and yoga flows become more effective. Creatine has also been shown to support bone density and help improve bone mineral content when paired with strength training. This is critical for both men and women looking to age actively and prevent osteoporosis. Two years ago, my bone density scan revealed osteoporosis, and today, at age 48, I am out of the osteoporosis range, that zone and my T-scores, a measure of bone density, have improved. Note that I have also integrated calcium, Vitamin D, jump training and more carbohydrates to improve my bone health. Related: I Work Nearly 50+ Hours a Week and Rarely Feel Tired Creatine's positive effects on the brain One of the most exciting emerging benefits of creatine is its effect on the brain. Research published in Frontiers and PubMed shows that creatine may enhance memory, focus and overall brain function, especially under stress or sleep deprivation. In one study, perimenopausal women reported better verbal memory and reduced brain fog after just 16 weeks of creatine use. Lastly, creatine has even shown promise in supporting mood and mental health. Studies in Translational Psychiatry found that creatine supplementation enhanced the effectiveness of antidepressant treatments and lowered symptoms of depression when paired with talk therapy. If you decide to try creatine, consult with your doctor or dietitian first. Creatine can be taken at any time of the day, and it will not make you "bulky" unless you are lifting extremely heavy weights. Most women I have recommended it to and experts I've spoken to about it find that women feel more sculpted and toned. As business owners and leaders, we put a premium on productivity, focus and resilience. We optimize our calendars, our teams, our strategies, so why not optimize our bodies, too? Whether you're recovering from intense workouts, trying to maintain muscle mass through midlife, managing sleep deprivation or just want a little more energy and clarity to power through your day, creatine might just be the supplement you didn't know you needed. The science is there. The benefits are real. And for me, it's become a quiet daily habit with measurable returns. Just remember that creatine isn't a shortcut nor a magic pill. It's one supplement to a bigger lifestyle equation. As I've covered in other stories, move your body, get some sunlight, eat real foods, find community and prioritize sleep. Creatine just might just help you level up!
