Vibration plate training is a form of exercise designed to tone and strengthen your muscles efficiently. Popular in gyms and for home use, manufacturers of vibration plate equipment say they provide shorter, easier and safer workouts compared with traditional exercise methods such as lifting weights or performing calisthenics. Available from sporting goods stores, there are a number of commercial and domestic vibration plate training systems available, and they run the gamut in terms of cost.
History
Vibration plates have been used for general exercise over the last 10 years, but they actually originated in the world of physiotherapy and rehabilitation, according to "Using Whole Body Vibration in Physical Therapy and Sport: Clinical Practice and Treatment Exercises" by Alfio Albasini et al. The plates were used to help people with injuries recover more quickly, promote increased circulation, stimulate nerve function, improve balance and generally speed the recovery process. Vibration plate technology has also been used successfully in preventing loss of bone mass in zero-gravity by Russian astronauts. Vibration plate training or whole body vibration (WBV for short) is a growing market within the health and fitness industry; in part this may be due to media reports that celebrities such as Madonna work out using a vibrating platform.
Function
Vibration plates oscillate very rapidly at a rate of between 30 to 50 cycles a second depending on model and setting. By exercising while standing or with your hands resting on the plate your muscles must contract rapidly to counteract these movements which increases muscle fiber activation. This results in a much higher volume of muscular contractions per repetition of exercise compared with traditional forms of exercise, and manufactures say this can help make your workouts shorter but as effective.
Benefits
WBV training can be used to target all of the muscles of your body and also promote increased bone strength and density. Neurological fitness characteristics such as balance, coordination and proprioception -- an innate sense of the position of your limbs -- also improve with regular WBV workouts. Vibration plates also provide a massage-like effect on your muscles, which promotes lymphatic and general circulation. You can also use WBV as a relaxation tool by resting your limbs on the plate and setting the machine to its lowest level.
Exercises
Many traditional free weight and body weight exercises can be performed in conjunction with WBV training equipment. Work your legs with squats and lunges or your upper body with push-ups and triceps dips. Most WBV equipment can be used in conjunction with dumbbells, so you can perform conventional exercises such as shoulder presses or biceps curls. By attaching webbing straps to the vibration plate, you can do bent-over rows and other similar rowing exercises; the vibrations are transmitted by the straps and into your muscles. By sitting on the plate, you can do a wide variety of abdominal exercises such as crunches or V-sits.
Safety
Although WBV is a relatively safe form of exercise for most people, you should observe a few precautions to minimize your risk of illness or injury. Wear proper clothing and footwear that is breathable, comfortable and non-restrictive so that it won't get caught within the vibrating mechanism. If you are unfamiliar with using WBV, wait at least 48 hours between WBV workouts and increase the intensity and duration of your workouts gradually. If you are a beginner, do not set the machine at maximum speed until you become more comfortable with it. Perform your stretching exercises slowly to minimize the risk of injuring your muscles by over-stretching. You should never use a vibration plate without first checking with your doctor, especially if you have underlying medical conditions.
References
- "Using Whole Body Vibration in Physical Therapy and Sport: Clinical Practice and Treatment Exercises"; Alfio Albasini, Martin Krause, Ingo Volker Rembitzki; 2009
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- Peak Performance Online: Can Vibration Training Enhance Sports Performance?
- Vibration Plate: The Do's and Don'ts of Vibration Training
Member Comments