The Soviet space program first used whole-body vibration for cosmonauts to increase their bone density and muscle tissue. It was discovered that the cosmonauts lost bone density and muscle tissue while they were removed from gravity. Vibration therapy was successful and allowed Valery Polyakov, a medical doctor and Russian cosmonaut, to set the world record by staying in space 430 days. American astronauts who did not use vibration therapy could only stay in space for 196 days and had to return to Earth due to bone and muscle degeneration. In 2010, vibration plate therapy is used to increase bone density.
Using the Whole-Body Vibration Unit
Step 1
Step on the vibratory plate and assume a semi-squatting position to lessen the impact and minimize the risk of exercise-related injuries. Dr. Barbara Resnick, a professor at the University of Maryland School of Nursing, encourages active participation in the exercise, using leg muscles to minimize vibrations to the head.
Step 2
Turn the whole-body vibration unit on to a low frequency. Stay on the vibratory plate in your semi-squat position for one minute. After one minute, turn the whole-body vibration unit off, return to an upright position and rest for one minute. Oregon State University set the vibration level at 30 hertz in its study to use whole-body vibration therapy in aiding hip-replacement patients.
Step 3
Complete five more sets of each exercise. Your workout will consist of six minutes of active vibration therapy and six minutes of rest. Resnick reminds people with osteoporosis to not have vibration sessions longer than 10 minutes. In a study conducted by the Institute of Musculoskeletal Research and Clinical Implementation, a whole-body vibration workout was tested to study its effects on bone-mineral density. Bone-mineral density improved by 4.3 percent after eight months and balance also improved by 29 percent.
Things You'll Need
- Access to a whole-body vibration unit
