Vibration training is a subject of increasing popularity in the fitness and athletic worlds due to its ability increase a variety of valuable qualities. A vibration machine has a platform that oscillates in two to three directions at very high speeds, which forces the athlete to constantly adjust muscle activity using neurological reflexes. This makes it valuable in the acquisition of strength and power, flexibility and bone density when used as a complement to other training modalities.
Vibration Basics
Vibration machines have platforms that move in up to three directions: front to back, side to side and up and down. Machines can be set with varying frequencies of vibration and time periods. Vibration training makes use of Newton's Law of Acceleration, which states that force applied to an object equals the rate of change of its momentum. Vibration training allows the athlete to increase the acceleration of his constant mass, resulting in greater acceleration compared to the same exercise on the floor, forcing muscles to do more work.
Vibration Training and Strength and Power
Athletes routinely train to enhance their overall power and strength in hopes of improving performance on the field, court or track, and it appears that whole body vibration training can be an effective adjunct to training. Ian Wilcock, PhD of Sports Science, reported in a 2009 literature review that whole body vibration training has the capacity to improve maximum strength in the back squat and allowed athletes to jump higher.
Vibration Training and Flexibility
Whole body vibration training appears to have superior ability to increase muscle flexibility and joint power compared to traditional stretching according to Matt Rhea, PhD and adjunct faculty member at AT Still University. In Rhea's study, golfers performed a series of eight stretches with or without vibration. Those who participated with vibration saw improved range of motion in the sit and reach and also were able to hit the ball further than those who stretched without vibration.
Vibration Training and Bone Density
Research has frequently demonstrated the effectiveness of weight bearing exercise on bone mineral density, and vibration training is no exception according to bone researcher Doctor Lubomira Slatkovska. Whole body vibration training seems to increase the trabeculae, which give the bone resistance to tension stress, an effect that appears to be most profound in children and post-menopausal women.
Using Vibration Training
PowerPlate Academy, a vibration platform continuing education program, advocates that athletes begin with the lowest possible difficulty and slowly progress. Athletes should begin using sets no longer than 30 seconds with the lowest possible frequency while maintaining the same position throughout. As the athlete improves, he can increase the duration of each set, execute dynamic activities and increase the frequency of the vibrations.
References
- "PowerPlate Core Fundamentals Study Manual"; Power Plate, 2009
- "Journal of Strength and Conditioning Research"; The Use of Whole-Body Vibration as a Golf Warm-Up; Matt Rhea, PhD; March 2010
- "Journal of Strength and Conditioning Research"; Vibration training: could it enhance the strength, power, or speed of athletes?; Ian Wilcock, PhD; March 2009
- "Osteoporosis"; Effect of whole-body vibration on BMD; Lubomila Slatkoska, PhD; April 2010
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