A vibration plate is a stationary machine which consists of a platform on which the exerciser sits or stands to perform un-weighted strength or flexibility moves. The theory behind the plate is that the vibrations of the machine cause your muscles to contract reflexively. You control the intensity of the vibrations by choosing the number of vibrations per second---the frequency---and the depth of the vibration---the amplitude. Whole body vibration training offers numerous benefits, especially when used as a complement to other fitness efforts.
Special Populations
Whole body vibration training offers benefits to people who suffer from specific health conditions like multiple sclerosis and Parkinson's disease. These individuals may not be able to perform more traditional strength training exercises with ease, but receive benefits in strength and stability when using a vibration plate, reports the American Council on Exercise.
Bone Density
In the March 2004 issue of the Journal of Bone and Mineral Research, researchers from Belgium found that 24 weeks of whole body vibration training significantly improved bone mineral density in the hips of women ranging in age from 58 to 74 years. The results also showed improved strength and balance among these women. The study suggests that vibration plate training can help ward off osteoporosis and reduce the risk of falls and fractures in elderly, post-menopausal women.
Warm-Up
Training on the vibration plate can also improve dynamic strength and flexibility, reports a study in the Journal of Strength and Conditioning Research in January 2009. Researchers from Florida Atlantic University tested 20 men and women new to whole body vibration. After just six minutes of standing on the plate, participants displayed improved flexibility and functional movement of the lower body. This led to the conclusion that vibration training may be a positive way to prepare for more intense exercise.
Muscle Recovery
Freemotion Fitness in March 2008 released a report maintaining that training on a vibration plate can reduce the incidence of delayed muscle soreness following a tough workout. They sited research conducted by Dr. Matthew Rhea, Director of Human Movement at A.T. Still University. In this study, 12 untrained men performed intense strength training and sprint workouts and were then either instructed to perform vibration massage or static stretching twice a day for two days after their workout. Those in the vibration plate group reported a perception of pain about 35 percent lower than those who performed traditional stretches.
References
- Freemotion Fitness: Whole-Body Vibration onthe i.Tonic Reduces Delayed Muscle Soreness
- American Council on Exercise: Whole Body Vibration Training
- MayoClinic.com: Whole Body Vibration Training, An Effective Workout?
- PubMed.gov: Effect of 6-month Whole Body Vibration Training on Hip Density
- PubMed.gov: Acute Enhancement of Lower-Extremity Dynamic Strength and Flexibility with Whole-Body Vibration
