Whole Body Vibration Benefits
Whole Body Vibration Benefits
Whole body vibrational therapy is incorporated into the corrective exercise protocol. The benefits have proven to be numerous as the following details describe. The manufactured vibration stimulates the receptors in the muscles (muscle spindles) thus causing them to work harder. Coupled with the performance of an exercise such as a push up or squat, more muscle fibers are recruited and fatigued. Therefore, more muscle fibers are trained.
Key benefits include: relaxation of muscles to allow for a more effective adjustment, increased movement of lymphatic fluid for improved waste release, stimulation of new bone growth and strengthening of muscles for increased tone.
A four-week study on posture, published in 2014 in PLOS ONE, was performed on four groups of young men males (N = 28) to determine both the short- and long-term effects of whole-body vibration. Three of the four groups exercised on a vibration platform with different parameters.The subjects were exposed to vibrations three times each week.
A stabilograph (a device that measures body sway) was used pre-study, following a single whole-body vibration session, post-study immediately following the last prescribed set of exercisesafter four weeks, and one week after all training ended.
Over the long term, vibration training significantly shortened rambling and trembling motions ina frontal plane. The lengths of these motions decreased significantly following the one-weekpost-study. The value change of the center of pressure path lengths in both sagittal and frontalplanes were statistically insignificant.
Based on these results, researchers concluded that long-term vibration training improves posturestability of young men in the frontal plane.
Vibration Training and Jumping Ability
A study was also published in the Journal of Strength and Conditioning Research and examined the short-term effects of various barbell squat protocols (using post-activation potentiation) on jumping ability, with and without whole-body vibration. Fifteen college athletes were used in the study (Average = 2o years, 178 lbs., 5-10.5").
The subjects not in the control group performed:
• Countermovement jumps for three trials and a best drop jump following three conditions.
• Parallel squat with 80% a 1RM without vibration.
• Parallel squat with 80% of a 1RM while on a vibration platform.
Each condition was performed for either one set of three repetitions (low volume) and three sets of three repetitions (high volume). The protocols were followed by both one- and four-minute rest periods.
Study results showed significant improvements in the countermovement jump height following the four-minute recovery and the low volume protocol regardless of the condition. In addition, there was a significantly lower drop jump height observed following a one-minute
recovery for the parallel squat with a vibration condition following both the low and high volume protocols. In this study the researchers concluded a four-minute recovery was sufficient for improving countermovement jump height after a low volume protocol was initiated, independent of the specific condition. Also, performance of the drop jump height following the parallel squat plus the whole-body vibration improved regardless of the protocol in male college athletes. Based on the latest research, the use of vibration training can have merit if you're simply seeking to be active, moving in some capacity, and rehabbing from a prior injury.
Muscle and Bone Benefits
Standing on a vibrating platform can be beneficial for muscles and bones, particularly in older or sedentary adults. Whole-body vibration, or WBV, involves standing on a platform that sends mild vibratory impulses through the feet and into the rest of the body. It is claimed that the vibrations activate muscle fibers more efficiently than the conscious contraction of muscles during regular exercise. Some studies have found that WBV increases bone density in the hip, and inhibit bone loss in the spine and hip areas.
Dr. Mercola’s View:
Exercise is clearly an underappreciated tool to treat disease. Many, including most physicians, fail to use it to achieve high-level wellness. Fortunately I am not one of them as I have been passionate about exercise for four decades. I have been exercising since 1968 and have been very healthy most of my life. I attribute much of my success in life to being in excellent physical shape. In fact, I had a business need that required me to obtain some additional life insurance and was able to get the highest rating possible, one that is typically reserved for twenty year old athletes and rarely given to anyone over 50. I also had to perform a stress test for this exam. Before I got on the machine I asked what the record was at this facility, and they said that in over ten years the best anyone could do was 14 minutes. I took that as a personal challenge and promptly proceeded to break their record and went 15 minutes. That is all the software program could do, it simply could not go any further.