Is Whole-Body Vibration an Effective Workout?

There always seems to be some new trend in fitness. They come and go so often, it’s tempting to ignore popular new methods and stick with tried-and-true training techniques. 

Some new trends are worth considering, though. The research behind the benefits of whole-body vibration training is compelling. If you have access to a machine at your gym, you may want to give it a try. 

What is Whole-Body Vibration? 

Whole-body vibration, or WBV, is a strategy for training and recovery that uses a machine to vibrate muscles throughout the body. Imagine standing on a platform that shakes at about 50 vibrations per second. Now, do some exercises while on it. That’s WBV training. 

You may have only recently heard about training on a vibration platform, but it isn’t exactly new. Ancient Greeks found that vibrations applied to the body could help wounds heal faster. 

In modern times, space travel reinvigorated the idea that vibration could provide benefits. Without gravity, astronauts lose muscle mass and bone density. Space programs began looking for ways to minimize these losses and extend the time a human could live in space. 

Cosmonaut Valery Polyakov spent 438 days in space beginning in 1995. He used vibration technology while aboard the International Space Station. His bone loss was minimal, and he could actually walk immediately after landing back on earth, which is not typical. 

Sports science took notice and started using vibration training to improve fitness. Research indicates that WBV training can build muscular strength, reduce bone density loss, burn calories and promote weight loss, and aid recovery between workouts. 

What are the Benefits of Vibration Training? 

More research will help clarify how whole body vibration training is an effective workout. The general idea is that the vibrations trigger more muscle tissue and fibers than strength training alone. It may also increase blood flow to provide the known benefits, including a better workout. 

Whole-Body Vibration Activates More Muscle Fiber

One of the main draws of using a vibration trainer is the possibility of getting a more effective, efficient strength training workout. Although research is still limited, some studies indicate that vibration training may recruit more muscle fibers, leading to greater increases in strength gains. 

In one study, researchers assigned participants to complete a set of resistance training exercises in the standard manner. Another group of participants completed the same exercises but with a WBV machine. Those who used WBV had greater strength gains as measured by knee and lumbar extension strength, sit-ups, and countermovement jump height. 

Another study worked with older women with knee osteoarthritis. All participants performed squats, some with a WBV machine. They exercised three times per week for 12 weeks. 

Those who used vibrations had greater strength increases in their legs. They also had increased levels of brain-derived neurotropic factor. The researchers concluded that the greater gains could be explained by WBV inducing neuromuscular adaptations. 

Are your clients looking to get bigger muscles or stronger muscles? The answer determines how you train them. Learn more here. 

Vibration Training Promotes Weight Loss

If WBV recruits and activates more muscle fibers, it stands to reason that it may burn more calories and support weight loss or maintenance. A study of people who were overweight or obese confirmed these results. 

One group of participants restricted calorie intake. Another group dieted while performing a conventional training routine without WBV. A third group dieted and performed the exercises with the vibration machines. All lost weight, but those in the WBV group lost the most and regained the least amount of weight after a later follow-up. 

Learn more: The Benefits of Using Vibration Plates

Is Whole Body Vibration Effective in Other Ways? 

The original astronaut experiment with WBV showed that vibrations could do more than enhance a workout. Vibration training also improves bone density. Any exercise helps to reduce bone loss and improve density, but a study using mice found that WBV alone may provide the same benefits.  

Other studies have found that vibration training improves circulation by increasing blood flow. This could help people with medical issues related to circulation. For the healthy adult, it means that vibration training may be a good aid to recovery from strenuous exercise. 

All that shaking also seems to relax blood vessels, leading to important reductions in blood pressure. In a study of obese women, those who used vibration training had lower blood pressure at the end of six weeks than the control group. 

Your senior clients are at risk for fractures due to bone density loss. Learn more about how strength training can help them combat this loss. 

Learn more: What Exercises Can You Do on a Vibration Plate?

How to Do Body Vibration Training, and Precautions

One of the promising uses of WBV is to help people with health concerns who cannot exercise in traditional ways. For these people, vibration training provides some of the benefits of a workout. 

However, for healthy adults, whole body vibration is not simply standing or sitting on a vibrating platform. To get the most results and benefits confirmed in studies, you need to exercise while using the whole body vibration machine. 

A WBV machine is a platform. Using it is pretty simple. The idea is that you stand on the platform—or place your hands on it or rest your arm or leg on it, depending on the specific exercise—and perform exercises as you would normally. You are simply replacing the floor or gym mat with a vibrating surface. For instance, try: 

• Doing squats while standing on the platform

• Performing lunges by placing the front foot on the machine

• Placing your hands on the platform while doing push-ups or planks

If you are looking for a way to upgrade your client’s workouts, Power Plate is your solution. Power Plate training is more efficient than any other traditional exercise, amplifying the benefits of smaller movements, without additional weights, making it ideal for everyone from beginners to elite athletes.

Power Plate’s effectiveness has been proven in dozens of medical and scientific studies, as well as clinical rehabilitation and wellness facilities, sports performance centers, and a vast majority of professional and collegiate sports teams. No matter your needs, Power Plate has a wide range of sizes, portability, and functionality. Click here to explore their collection of whole-body vibration products. 

It’s best to ease into vibration training. Start with a few minutes a day and gradually increase the time you spend using vibration plates. There may be some risks of exposure to vibrations, but these are associated with workplace situations in which people experience vibrations daily and for long periods of time. 

As with any new type of workout or machine, it’s best to talk to your doctor before trying it. Make sure your clients, especially those with particular health issues or injuries, get the go-ahead before going forward with whole body vibration training. 

The vibration plate benefits are real. Researchers continue to prove that a vibrating device can enhance fitness and provide some health value. If you have access to a WBV machine at the gym, consider adding it to your routine and using it with clients to get better results. 

Be prepared to answer all your clients’ questions about fitness trends by completing the ISSA’s Certified Personal Trainer – Self-Guided Study Program. Certification is so important to becoming the fitness expert clients can trust. 

References

Armstrong, G. (2020). Can Whole-Body Vibration Training Make You Fit?. Scientific American. Retrieved 24 March 2022, from https://www.scientificamerican.com/article/can-whole-body-vibration-training-make-you-fit/.

Osawa, Y., & Oguma, Y. (2011). Effects of whole-body vibration on resistance training for untrained adults. Journal of sports science & medicine, 10(2), 328–337.

Simão AP, Mendonça VA, Avelar NCP, Fonseca SF, Santos JM, Oliveira ACC, Tossige-Gomes R, Ribeiro VGC, Neves CDC, Balthazar CH, Leite HR, Figueiredo PHS, Bernardo-Filho M and Lacerda ACR (2019) Whole Body Vibration Training on Muscle Strength and Brain-Derived Neurotrophic Factor Levels in Elderly Woman With Knee Osteoarthritis: A Randomized Clinical Trial Study. Front. Physiol. 10:756. doi: 10.3389/fphys.2019.00756

European Association for the Study of Obesity. (2009, May 8). Vibration Plate Machines May Aid Weight Loss And Trim Abdominal Fat. ScienceDaily. Retrieved March 22, 2022 from www.sciencedaily.com/releases/2009/05/090508045323.htm