Vibration training is a subject of increasing popularity in the fitness and athletic worlds due to its ability to assist in increases in strength, power, flexibility, circulation, coordination, bone density and balance as a complement to other training modalities. A vibration machine has a platform that oscillates in two to three directions at very high speeds, so it forces the athlete to adjust muscle activity constantly using neurological reflexes. Proper use of a vibration machine will ensure both an effective transfer to flat ground and will enhance the safety of the exerciser.
Bilateral Base Stance
Step 1
Step onto the platform, facing the handles, and position both feet shoulder-width apart and in the same line. This the simplest stance on a vibration platform.
Step 2
Keep your shinbones perpendicular to the platform as you sit your hips back and slightly bend your knees to acquire an athletic stance. Keep your knees in line with your shoelaces and your eyes looking straight forward.
Step 3
Unlock your jaw. Because some machines produce vertical waves that can be potentially disruptive to the muscles of the head and neck, unlocking the jaw reduces transmission of forces.
Step 4
Select your frequency and the exercise time period. Start the machine. Beginners should generally start on the lowest frequency and no more than 30 seconds per set in the initial exposures to vibration training.
Step 5
Stand until time has elapsed or concurrently perform an exercise, such as squats or overhead presses with dumbbells. Repeat as necessary, with total time on the platform not to exceed 12 minutes for the entire workout.
Single-Leg Stance
Step 1
Step onto the vibration machine and sit into a two-footed athletic stance.
Step 2
Shift your weight to your right side.
Step 3
Lift your left leg off the platform 2 to 3 inches.
Step 4
Unlock your jaw.
Step 5
Select your frequency and desired time period. Start the machine. Beginners should generally start on the lowest frequency and no more than 30 seconds per set in the initial exposures to vibration training.
Step 6
Stand for the time period or perform an exercise. Try the single leg deadlift for a boost. From the single-leg position, reach behind you with your left foot as you hinge forward on your right hip, as if you are trying to stretch your right hamstring. Repeat up to 10 times before switching sides.
Quadruped Position
Step 1
Place the mat on the platform and assume the quadruped position by placing your hands and knees on the platform, as if crawling.
Step 2
Ensure your knees sit directly below your hips and your hands are directly below your armpits.
Step 3
Place a water bottle or rolled towel on your lower back to ensure that no movement takes place at this segment.
Step 4
Unlock your jaw to reduce force to the head.
Step 5
Select your frequency and desired time period. Start the machine. Beginners should generally start on the lowest frequency and no more than 30 seconds per set in the initial exposures to vibration training.
Step 6
Perform an exercise, such as quadruped opposites, with the vibration platform running. Reach forward with your right arm and backwards with your left leg, ensuring the water bottle does not move. Return to the quadruped position and repeat with the opposite set of extremities. Repeat five more times on each side.
Tips and Warnings
- Always unlock your jaw and relax your neck to reduce force transferred to your head. Spend only 10 to 12 total minutes on the vibration machine per day.
- If you have an orthopedic issue; bone mineral problem, such as osteoporosis; or an acute injury or swell, consult with your physician before exercising on a vibration machine.
References
- "PowerPlate Core Fundamentals Study Manual"; Power Plate, 2009
- "Secrets of Primitive Patterns"; Gray Cook and Lee Burton, Ph.D.; 2008
- "Journal of Strength and Conditioning Research"; The effect of acute applications of whole-body vibration on the iTonic platform on subsequent lower-body power output during the back squat; Matt Rhea, Ph.D., and Joe Kenn, M.S.; January 2009
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