The popularity of Power Plate machines has been responsible for much of the talk around "whole body vibration"--WBV--and despite detractors, the company's device has some evidence on its side. Varied research stands for and against marketing claims that the Power Plate can help to treat osteoporosis, as well as help athletes and recreational exercisers boost their performance.
History
In 1880, Jean-Martin Charcot treated Parkinson's disease sufferers using a vibrating chair. By the 1960s, Russian scientists were using vibration therapy to help cosmonauts avoid bone density loss while in space. Later, they pioneered the synthesis of vibration and strength training, claiming that it increased athletes' gains. In 1999, Guus van der Meer, a Dutch Olympic trainer, adapted the technology to create his Power Plate vibrating platforms.
Function
The Power Plate is a lineal vibrating machine. It transmits a vertical, up-down vibration through its pad, eliciting a stretch-reflex response in the muscles of anyone standing on the platform. This causes rapid switching between muscular contraction and relaxation.
Effects
The most immediate effect of this vibration is to cause a greater recruitment of muscle fibers. This means that your strength when exercising on a Power Plate machine may appear to be temporarily greater than usual. Your circulation will also be briefly improved as the contraction and relaxation of your muscles exerts a pump-like effect on your blood vessels. This may cause your skin to itch and grow red.
Benefits
WBV machines such as the Power Plate aim to achieve muscular overload without external weights. The theory is that, as the vibration intensifies, so the difficulty your body has resisting the force of gravity increases, resulting in effects similar to resistance training. The concept has appeared to hold water in some instances, inducing strength gains comparable to resistance training, and even enhancing explosive strength more than equivalent resistance training. Other studies have found the results uninspiring, discouraging the notion that WBV will actually improve neuromuscular activation in the long term, and suggesting that it offers little advantage over conventional strength training. Additionally, while it has been demonstrated that WBV can lead to an increase in bone density, some research suggests that the effect of this in the elderly may be negligibly small.
Warning
Lore from studies into occupational disorders suggests that, aside from trauma to the spine and skeletal system, excessive whole body vibration can potentially damage your central nervous system, your digestive system and your nervous system, and worsen endogenous problems, such as sleep disorders. Experts recommend a cautious approach regarding the duration and intensity of your training to avoid lower back pain and spinal degeneration. Take at least 48 hours between workouts to recover. Learning correct body positioning is very important, as poor posture will take stress off the muscles and put it on the joints, damaging connective tissues.
References
- "Journal of Strength and Conditioning Research: Whole-Body-Vibration Induced Increase in Leg Muscle Activity During Different Squat Exercises" ; Machteld Roelants, et al; 2006
- "Clinical Physiology: Acute Physiological Effects of Exhaustive Whole-Body Vibration Exercise in Man"; J. Rittweger, et al; 2000
- "Medicine & Science in Sports & Exercise: Strength Increase After Whole-Body Vibration Compared with Resistance Training"; C. Delecluse, et al; 2003
- "Journal of Athletic Training: Improving Strength and Postural Control in Young Skiers: Whole-Body Vibration Versus Equivalent Resistance Training"; Nele N Mahieu, et al; 2006
- "Journal of Strength and Conditioning Research: Vibration Training: Could it Enhance the Strength, Power, or Speed of Athletes?"; I.M. Wilcock; 2009
Member Comments