The concept of applying whole body vibration, or WBV, in fitness training is relatively new, and it's efficacy is still being researched on a number of levels. Of the research that has been done, some important conclusions and contingencies can be made about the practice and it's application to fitness training.
Vibration Frequency and Direction of Movement
The frequency or speed of the whole body vibration platform is measured in hertz, or Hz, and plays an important role in the safety and efficacy of using whole body vibration as a training modality. It has been determined that the safe hertz range for vibration training is below 70 cycles per second. Research is being done to determine optimum hertz levels for different muscles, but above 70 there is significant risk to the stability of the body. In addition to the speed of vibration, direction plays an equally important role. It has been shown that vertical, or up and down, vibration is substantially more effective than horizontal, or side to side, vibration that is used in most non-commercial whole body vibration machines.
Vibration Training and Bone Mass Density
When using a vibration platform in training, the vibration is transferred throughout the muscle and ultimately to the skeletal system. Given that frequency is within the proper range, the vibration is substantial enough to increase bone mass density more than resistance training alone.
Vibration Training and Strength
Research is still being conducted, but the most complete meta-analysis published in February of 2010 in the Journal of Strength and Conditioning Research has shown that when combined with conventional methods of resistance training, vibration training provides small to moderate gains in overall muscular strength and endurance.
Vibration Training and Power
Power is the speed at which strength is applied. Vibration training is thought to affect the muscle spindle reflex, which controls the speed of the lengthening of muscle fibers. Because of the vibration, the reflex causes tension. This additional tension is tied to the recruitment of fast-twitch muscle fibers that are the hardest to activate in conventional training. In one study published in March of 2008 in the Journal of Sports Science and Medicine, power was shown to increase from 5 to 10 percent by incorporating regular vibration training.
Vibration Training and Flexibility
Flexibility is one component of fitness that is not as quick in adaptation as cardiovascular fitness or muscle strength. Incorporating flexibility exercises on a vibration platform can assist in increased flexibility by increased blood flow and body temperature, and also by inhibiting some pain receptors that normally prevent deeper static stretching.
Clinical Applications
Although research is not conclusive, and is ongoing, there are many potential clinical and rehabilitative applications that vibration training may have. The applications being research are outlined in the British Journal Sports Medicine in an article titled "Whole body vibration exercise: are vibrations good for you?" These applications include: assisting in recovery to decrease muscle soreness, stimulating muscle without damage to tissue under repair and increasing balance and proprioception.
Contra-indications and Ineffective Uses of Vibration Training
Without further research, there are many individuals who should avoid the use of vibration training until more is known. Some contra-indications for vibration training are thrombosis, heart disease, pacemakers, recent surgery, artificial joints, hernia, severe diabetes, epilepsy, retinal conditions, recent internal infections, severe migraines, tumors, embolism, kidney stones or gall stones.
Although some have attempted to market vibration training as a "quick fix," there is no data or research to support any claim that vibration training has any effect on body composition, weight loss or physical appearance.
References
- The British Journal of Sports Medicine: Whole body vibration exercise: are vibrations good for you?
- Journal of Strength and Conditioning Research: Acute Effect Of Whole-Body Vibration On Sprint and Jumping Performance in Elite Athletes
- Effects on leg muscular performance from whole-body vibration exercise: a systematic review.
- Journal of Sports Science and Medicine: The Effects Of Whole-Body Vibration On Jump Performance
- Scandinavian Journal of Medicine and Science in Sports: Strength Training Effects of Whole Body Vibration
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