Vibration machines are exercise tools with a large vibrating plate at their bases. Users control the time, frequency and amplitude of the vibrations. Exercisers sit, stand, kneel or lie on the platform, performing isometric exercises. Exercises performed on these machines improve strength, power, endurance and balance as well increase bone density, decrease stress and muscle tension and burn calories.
Setting the Machine
You control the settings for time, frequency and amplitude on a vibrating machine. Benefits of vibration training are seen starting at 20 seconds for beginners and more advanced exercisers can work their way up to 60 second exercises. Frequency settings control the speed of the vibrations and is measured in hertz, which represents vibrations per second. Machines have a typical frequency range of 25 to 50 hz. Amplitude controls the distance the plate will vibrate, this typically ranges from 2 to 4 mm.
Exercises
Vibration machines are mostly used for isometric exercises. Isometrics are muscular contractions with no change in muscle length. Examples of isometrics would be holding plank position, or pushing against an immovable object. At first, simply standing on the machine while it is vibrating is challenging for your leg and core muscles and your balance. As you acclimate to the vibrations, start trying more advanced positions such as balancing on one leg or holding half-boat position.
Strength Benefits
In a 2009 study published in the "Journal of Strength and Conditioning Research," Lamont and associates found that using isometric holds on a vibration machine between resistance training sets increased overall strength and force development of Type IIx, or fast twitch, muscle fibers. To apply this finding, work the vibration machine isometrics in as active recovery between sets of dynamic resistance training.
Bone Density Benefits
An exciting benefit to exercising with a vibration machine is the additional increase in bone density studies have found over conventional exercise. Verschueren and colleagues published a study in a 2004 edition of the "Journal of Bone and Mineral Density" that found a 1 1/2 percent increase in bone density in postmenopausal women training with a vibration machine, compared traditional strength training. Researchers in this study had subjects do dynamic exercises on the vibration plate, such as squats and lunges, in addition to isometric exercises.
References
- "Journal of Bone and Mineral Research"; Power Plate Training Builds Bone; Sabine Verschueren, et al; 2004
- Power Plate USA: Vibration Plate Products
- "Journal of Strength and Conditioning Research"; Effects of Adding Whole Body Vibration to Squat Training on Isometric Force/Time Charactoristics; Hugh S. Lemont, et al; 2009
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