| What are vibration platforms and how do they | | | | promoting healthy aging. |
| work?Vibration Platforms are exercise machines | | | | Aging and Vibration Exercise |
| which consist of a vibrating or oscillating platform, when | | | | - Improvement in chair rising test, indicative of |
| you stand or sit on this platform or do a workout using | | | | improvement in muscle power |
| the platform the mechanical energy oscillations are | | | | - Improved elements of fall risk and health-related |
| transferred to the body as a whole. This is one reason | | | | quality of life |
| it has also been called Whole Body Exercise Vibration | | | | - Ability to promote ambulatory competence (improved |
| Training. | | | | walking) in elderly women |
| The vibration plate causes very rapid muscle | | | | - Beneficial for balance and mobility in nursing home |
| contractions thirty to fifty times per second that work | | | | residents with limited functional dependency |
| your muscles continuously. These contractions not only | | | | - High compliance with vibration exercise |
| build muscle and bone density, but improve flexibility, | | | | Scientific principles underlying vibration training: |
| burn fat, increase metabolism, improve circulation, | | | | - Myotatic Stretch Reflex |
| improve cellular oxygen and nutrient delivery which | | | | - Tonic Vibration Reflex |
| slows the degenerative/ageing process!The platform | | | | - Neurological Adaptation to Exercise Excitation of the |
| drops either 2 or 4 mm. This is a very small and gentle | | | | GTO (Golgi Tendon Organ) |
| drop. | | | | - Optimal Recruitment of Motor Units |
| For example, let's say that you are standing on the | | | | - Force and power output through increased |
| vibration plate with a gentle knee bend. Once the | | | | acceleration Stretch-Shortening-Cycle (SSC) |
| platform drops 2 mm, your muscle is quickly | | | | - Model Effects on the Hormonal System |
| lengthened, or 'stretched'. The body reacts to this by | | | | - Effects on the Circulatory System |
| quickly contracting the muscle. By the time it does that, | | | | - Effect on the skeletal system through Wolff's Law |
| the platform is already back at the first position. The | | | | adaptation, shifting the force/velocity curve to the right |
| platform drops again and this is repeated. Since the | | | | (faster strength gains) Exercise is an excellent |
| platform has been designed to do this 20 to 50 times | | | | preventative method in dealing with the disability |
| per second, you can get a maximum of 50 muscle | | | | associated with the progression of osteoporosis. |
| contractions per second! In one minute, you can | | | | Weight-bearing and resistance-training exercises are |
| actually get 3000 safe and gentle muscle contractions. | | | | often recommended. However, with traditional vigorous |
| This is the equivalent to doing 3000 knee bends. You | | | | exercise programs, there is a lack of long-term |
| can only imagine how long that would take without the | | | | compliance in addition to having the potential to |
| platform.No matter what your physical condition, the | | | | increase the risk of fracture. Whole body vibration |
| subconscious stretch reflexes will tighten almost all | | | | exercise can be seen as an excellent alternative or |
| your muscles at once with vibration exercise. That | | | | complement to regular training, allowing an individual to |
| compares with just 45 per cent of muscle fibres used | | | | effortlessly achieve similar results to conventional |
| during conventional training. | | | | training in less time, thereby increasing compliance. |
| Traditional training increases muscle strength because | | | | Mechanical stress produced by muscle contractions |
| your body reacts to the extra resistance created by | | | | plays a significant role in the maintenance of bone |
| the weights over and above regular gravity. With | | | | strength. Vibration exercises ability to improve muscle |
| Vibration Training your body reacts to acceleration | | | | force and power, may be an effective strategy for |
| rather than extra weight, which is many times greater | | | | preventing the onset and progression of osteoporosis. |
| than standard training stimuli. And one repeated 30 or | | | | Whole body vibration has demonstrated positive |
| 50 times a second. Your body has to adapt even | | | | effects on blood flow. Gentle rapid contractions, |
| more to overcome this greater load, and so achieve | | | | repeated at a high rate, allow the muscle to work as a |
| your training targets faster. Further, the vibrations | | | | pump, resulting in increased blood flow within the |
| increase the production of regenerative and repair | | | | peripheral circulatory system. This results in the body |
| hormones, improve blood circulation in skin and | | | | carrying off waste products much faster, thereby |
| muscles, strengthen bone tissue, improve lymph | | | | enhancing recovery. |
| drainage and increase the basal metabolic rate. All this | | | | Summary of vibration exercise effects: |
| results in more strength, more speed, more stamina, | | | | - Similar strength gains from 3 months of vibration |
| rapid recovery of muscles and tissue, increased | | | | exercise (maximum time 20 minutes) compared to 1 |
| flexibility, mobility and coordination, anticellulitis, collagen | | | | hour of conventional strength training |
| improvement, and fat reduction. The "more is better" | | | | - Doubling of blood circulation after vibration training, |
| principle does not apply to vibration training. You look | | | | resulting in the body carrying off waste products much |
| and feel fitter, but you do not have to train more | | | | faster, thereby enhancing recovery. |
| intensively. | | | | - Duration vibration exercise stimulates force and |
| The added value of the Vibration Plate is improved | | | | power output |
| training quality and effectiveness, so you can shorten | | | | - Significant hormonal effects from training (increased |
| your sessions and recover faster. The superior | | | | testosterone and growth hormone, and decreased |
| muscle-activation that the vibration machine stimulates | | | | cortisol, 'stress hormone') Increased flexibility Increased |
| compared to conventional training, means that less | | | | explosive power |
| time is required to work muscle groups completely. A | | | | - Explosive strength increases from 10 minutes a day |
| one minute workout on this vibration platform burns | | | | of vibration training for 10 days is equivalent to those |
| more energy and creates strength improvements. In | | | | found from 200 drop-jumps from 24 inches, twice a |
| addition to these muscle contractions, vibration | | | | week, for a year |
| exercise is also able to work more of the muscles. | | | | - Accelerated gains in neurological adaptation, shifting |
| Because the vibration effect makes the muscles | | | | the force/velocity curve to the right (faster strength |
| contract involuntarily, all muscles that are being | | | | gains) |
| exercised will be activated. In fact, with regular training | | | | Results of a Client Study: After 12 weeks of steady |
| such as weight lifting, only 40% of your muscles will be | | | | use once, twice or three times per week with 20 |
| working. With vibration exercise, that number can | | | | subjects, these positive effects have been reported |
| reach nearly 100%. Not only will you get more muscle | | | | by those involved in this trial:1.Increased endocrine |
| contractions in a short period of time, but also more of | | | | balance:a) improved blood sugar control which may be |
| your muscles will be working during this time. All | | | | from reduced insulin resistanceb) reduced cortisol |
| improved his leads to vibration exercise being a safe | | | | response and improved recovery and sense of |
| and fast way to exercise effectively.This is achieved | | | | well-being from overall reduction in stress hormonec) |
| with minimal stress on the joints and ligaments. You | | | | improved anabolic state: cosmetic hair regrowth in |
| can perform static or dynamic movements including | | | | eyebrows, lower legs, arms and handsd) no |
| standing, sitting, kneeling, lying, and placing your hands | | | | delayed-onset muscle soreness due to anabolic state |
| on it. Almost any exercise from a typical gym workout | | | | after challenging strength exercisee) elimination of hot |
| to passively sitting on a chair and resting your feet can | | | | flashesf) restoration of normal female menstrual cycle |
| be done on a vibration platform. | | | | 2. Increased range of motiona) improved joint range in |
| Benefits for Strength Training | | | | throacic spine in all planes of movementb) improved |
| Force = Mass X Acceleration | | | | flexibility in all muscle groups and in overall ROM |
| Don't let this formula scare you! All it simply means is | | | | (Range of Movement)c) improved ability to tolerate |
| the following: Whenever we exercise our muscles, we | | | | new ranges of motion in ideal formd) restoration of |
| are using Force to lift more or lift faster. There are | | | | normal length tensions (tight muscles disappeared) |
| two ways to get stronger: lift heavy weights | | | | 3. Improved circulation and lymphatic return:a) swelling |
| (increasing the MASS to get more Force), or lift lighter | | | | reduced in inflamed jointsb) body feels like you've done |
| weights but faster (keep the same weight but | | | | an hour of cardio in 10 mintuesc) improved respiration |
| increase the ACCELERATION). WAVE vibration | | | | functiond) growing hair on lower legs, forearms and |
| exercise works on increasing acceleration (rapid | | | | hands againe) clients feel better, improved state |
| movement of the platform) rather than increasing the | | | | 4. Rapid growth of lean muscle:a.) personal records in |
| amount you lift, thereby placing less stress on your | | | | strength and performance:a.)clients are lifting heavier |
| joints and ligaments. Positive benefits on | | | | than ever and able to hit the golf ball in good form |
| circulationGentle rapid contractions allow the muscle to | | | | further than ever beforeb.) most clients have reduced |
| work as a pump, resulting in increased blood flow | | | | their clothing by one size while gaining one or two |
| within the circulatory system. This results in the body to | | | | poundsc.) clients are and appear visibly leaner |
| carry off waste products much faster, thereby | | | | 5. Improved proprioception, balance, righting and tilting |
| enhancing circulation and recovery. Positive benefits on | | | | reflexesa.)a.)clients with movement processing |
| boneVibration exercise has a positive effect on bone. | | | | challenges are able to learn new motor patterns |
| This is based upon Wolffe's law, which states that | | | | quickly and then are able to perform the new task on |
| bone responds to the physical stresses put on it. Rapid | | | | the ground in ideal formb.) previous processing |
| muscular contractions with the vibration platform will | | | | problems are eliminated by proprioceptive advantages |
| lead to increased strength and favorable stresses | | | | of Power Plate: clients can "feel" the ideal form better |
| being placed on the bone. | | | | and learn more quickly |
| Positive benefits to Geriatrics | | | | 6. Loss of subcutaneous fat:a.) cellulite remodeling: |
| Aging is not simply about extending life years, but | | | | dimples are vanishingb.) "skin fits better" |
| increasing the quality of life. 'Functional age' is much | | | | 7. Pain reductiona.) clients with pain are able to diffuse |
| more important that 'chronological age.' This is | | | | pain in 30 seconds on the Power Plate, then perform |
| interpreted as the ability of an individual to maintain | | | | their workoutb.) stabilizer muscles activate more |
| certain parameters as they age, such as strength, | | | | completely and efficiently: when segmental stabilization |
| balance, and agility. Exercise has shown significant | | | | is required, clients can "find" the fibers more easily, and |
| benefits in combating some of these problems. | | | | stabilization occurs more like a symphony as a result |
| Aging and Inactivity | | | | 8. Increased energya.) Clients feel better, the report a |
| Muscle loss occurs at a rate of 1% per year after the | | | | "spring in their step"b.) Clients are sleeping better, |
| age of 40 Bone density is correlated with muscle | | | | reporting less need for sleep aidsc.) Clients are |
| strength. Decreases in muscle mass and strength can | | | | reporting having the energy to make healthy food |
| affect bone density Loss of muscle strength may | | | | choices and are hungry for healthier foods |
| increase risk of falls and fractures To implement an | | | | Overall, myself included, all members of the trial feel |
| exercise program for the aging population, it must be | | | | better each time they use the Power Plate. |
| safe, gentle, and effective. Whole body vibration has | | | | Study participants include some individuals with training |
| attracted increased attention as an exercise | | | | experience, some with no exercise training age. |
| alternative to combat the effects of inactivity and | | | | Twelve women participated whose ages range from |
| aging. Current research has shown positive benefits. | | | | 16 to mid-forties, fifties, low sixties. Three men |
| These results have led to continuing research around | | | | participated whose ages are 19, 44, 74. |
| the world, reinforcing vibration exercise's role in | | | | |