Vibration fitness, also called whole body vibration training or WBV training, purports to drastically cut down the time you spend at the gym. Some proponents of vibration fitness insist that simply standing on the machine for a mere 10 minutes is the equivalent to an hour-long exercise session. However, Jessica Matthews, American Council on Exercise, says the lack of comprehensive study on WBV makes it impossible to confirm its benefits for the average gym-goer.
Vibration Fitness History
WBV training has an inception dating back to the 1960s, when Russian scientists discovered that it was a benefit to cosmonauts in the country's space program. Spending a long time in zero gravity makes muscles and bones weak. Using WBV, Russian cosmonauts could safely stay in space for a total of 420 days, compared to American astronauts, who were limited to 120. ACE also notes that the technology was used by ballet dancers and professional athletes in Germany. Currently, vibration fitness exercise machines are found in rehabilitation centers, hospitals, spas and gyms. Sports teams use them, as do individuals who purchase vibration fitness machines for the home.
How it Works
The plates on WBV machines vibrate at a frequency of between 20 and 50 times each second, which increases the g-forces on your body, according to a May 2007 report in "USA Today." This causes your muscles to contract. You can either stand or sit on the plate of the machine, and even perform exercises while the machine vibrates. The report goes on to note that more assertive advocates of WBV say that it can improve your strength, build lean muscle, give you better flexibility, make you sleep better at night, reverse osteoporosis and even reduce incontinence. Home fitness vibration machines sold for around $300 and professional equipment ranged in price from $3,000 to more than $10,000 at the time the "USA Today" article was published.
Expert Insight
Matthews, an ACE-certified trainer and instructor, points out that WBV has been studied for its therapeutic effects on certain populations, such as elderly people and those with multiple sclerosis and Parkinson's disease. She goes onto say that research shows people with these very specific needs did show improved strength and stability and increased bone density using WBV. However, the benefits of vibration exercise on the average healthy adult are not known.
According to "USA Today," pregnant women and individuals with detached retinas, bone tumors and blood clots should not use vibration fitness machines. Additionally, State University of New York engineering researcher Clinton Rubin, who designed a similar albeit gentler machine for people with osteoporosis, expresses concern that long-term use of these fitness machines may cause brain damage, hearing loss, back pain and other serious health complications.
Better Exercise
The American College of Sports Medicine advises you to be wary of any piece of gym equipment or exercise device that purports to give you fitness results in only a few minutes. Healthy adults should get at a minimum of 150 minutes of moderately intense aerobic exercise every week, along with twice-a-week strength training sessions. If you're exercising to lose weight, 250 minutes or more may be even better. Without any conclusive evidence supporting vibration fitness as a way to strengthen your body, Matthews suggests using it as an adjunct to conventional exercise rather than making it the focus of your fitness program.
References
- American Council on Exercise; Whole Body Vibration Training
- American Council on Exercise; I am hearing a lot about whole body vibration training. What do you think about this technology?; Jessica Matthews, M.S.
- "USA Today;" Fitness vibration plates may be shaky science; Carla K. Johnson (2007)
- American College of Sports Medicine; Consumers Should Exercise Caution on Fitness Machine Claims
- American College of Sports Medicine; Position Stand on Physical Activity and Weight Loss
Member Comments