Are vibration plates and trampolines good for exercise? This Louisiana doctor says yes.
Mini trampolines and vibration plates are back with a vengeance, as influencers and wellness gurus alike hop onto the devices at home for a workout. But do they really work?
Standing (or sitting or lying) on a vibration plate stimulates “whole-body vibration,” which studies have shown can offer some health benefits, but it’s not clear if it’s as good for health as regular exercise, according to the Mayo Clinic.
As the machine vibrates, it transmits energy to the body, forcing muscles to contract and relax dozens of times each second.
Mini-trampolining, or “rebounding,” was coined in 1969 to introduce low-impact and minimal-risk exercise that can improve balance, neurological rehab, musculoskeletal rehab and cardiovascular conditioning, according to a 2024 study published in the National Library of Medicine.
Dr. Brian Broussard, a therapy and wellness coach from Lafayette, answered common questions about vibration plates and mini trampolines.
This interview has been edited for length and clarity.
What do mini trampolines and vibration platforms claim to do for the body — and what does the science actually support?
Mini trampolines and vibration platforms offer alternative options to neural and physical stimulation during exercise. The main focus of exercise is to give the body a stimulus in which your body's natural adaptation increases the fitness level of the body.
Example: If you walk or run a mile, then your body will adapt both physically and neurologically and as you continue to walk a mile, it should become easier. When focusing on muscle strength or size, exercise through the full range of motion and resistance gives the best results.
Mini trampolines offer a low-impact option . On trampolines you can simply start bouncing; this will be easier on the joints than hopping on solid ground. In addition, users may enjoy or have more fun bouncing on the mini trampoline, and enjoyment will increase a user's adherence to a consistent program.
Vibration platforms create the simulation of a vibrating surface. This is considered a low-impact option for fitness training. You can expect to feel the effects of a vibration plate after the initial sessions. However, the best use of vibration systems is to complete an exercise routine while on a vibration plate.
You're not making the best use of a vibration plate by simply standing on it.
Are there real benefits for circulation, lymphatic drainage, balance or bone health?
Completing exercises on both devices will increase circulation while toning muscles. This increase in blood flow is similar to exercise on solid ground. The biggest difference is that individuals who are overweight or have back or hip problems will be able to move easier on trampolines, allowing them to move more.
An exercise program on the vibration plate will stimulate the body more than the same exercise on the ground, which can help users who are overweight get more results without doing more sets.
However, exercise sessions on either of these devices must still be challenging enough to stimulate the body.
Who stands to benefit most from these tools — and who should avoid them?
Before starting an exercise program, it is important to talk to your doctor. Individuals who benefit the most are those who need low-impact exercise, which can include those who are overweight or have injuries or conditions that cause pain during exercise.
People with back issues should be apprehensive and consult with their doctor before starting exercise routines with mini trampolines or vibration plates.
How much time and frequency are needed to see meaningful results?
For someone to see results from using these devices, a consistent schedule of three to four days per week of exercising 45 minutes per day is suggested. If you are a beginner, both your time and intensity should be lessened for the first two to three weeks.
For best results, a full-body exercise program is suggested. Additionally, a personal trainer or coach can help with long-term success. A commitment of 90 days of consistent exercise can result in a transformation.
Can these tools realistically replace traditional exercise, or are they best used as a supplement?
It is important to remember that these exercise tools are a good way to elevate your exercise routine, but they should not replace traditional exercise.
To get the full effect of mini trampolines and vibration plates, they must be combined with a traditional exercise routine.
Margaret DeLaney contributed to this story.
