| Vibration training and targeted vibration training has | | | | that combining training with vibration could lead to a |
| recently hit the headlines when Madonna and Kylie | | | | greater training stimulus and therefore greater |
| Minogue announced they were devotees of the | | | | performance gains. In fact researchers have |
| system which involves performing exercise whilst | | | | estimated the amount of work done from the g-forces |
| standing on a vibrating platform (Powerplate, Fit-vib or | | | | involved and have estimated that a massive amount |
| Galileo). Manufacturers of vibration equipment point out | | | | of work would need to be done to match the levels of |
| that results can be obtained in much less time | | | | g-forces involved (Bosco et al., 2000). The current |
| compared to using vibration-free equipment, such as 10 | | | | methods of vibration delivery do have their limitations. |
| minutes on a platform is equal to 1 hour of jogging. | | | | The most common method of vibration training is that |
| Surely this message must have some basis in fact. | | | | of vibrating platforms that the user performs exercises |
| Current Research | | | | on. These devices have been used often in research |
| However, the data is very inconsistent largely due to | | | | but the results produced, although offering potential, are |
| the variety of vibration application methods such as | | | | not consistent. Around 30% of people can't use these |
| vibrating platforms, vibrating dumbbells, and targeted | | | | devices as they can cause nausea, and if used |
| vibration equipment. Additionally the protocols followed | | | | incorrectly can cause the vibration to be sent straight |
| during vibration training such as resting vibration, static | | | | up the spine to the base of the skull (as I found out |
| exercise with vibration and dynamic exercise with | | | | one day when I was left dizzy and an aching head!). |
| vibration also make conclusions difficult to draw. | | | | Targeted Vibration Training |
| Researchers at London South Bank University have | | | | For these reasons we prefer the idea of targeted |
| published a paper in a peer-reviewed journal | | | | vibration directly to the exercising muscle ensuring a |
| demonstrating that during and subsequent to a single | | | | more specific training stimulus and eliminating any of |
| set of leg extension exercise with vibration (Vibrex, | | | | the unpleasant side effects. Also targeted vibration |
| Exoscience Ltd.) at 35% of 1-repetition maximum | | | | training has been shown to lead to strength |
| (1-RM), subjects responded in a similar manner to the | | | | development 3x greater than conventional strength |
| responses observed subsequent to the subject | | | | training (Issurin et al., 1994). In our lab the targeted |
| performing a single set of leg extension at 70% 1-RM | | | | vibration system we developed (Vibrex) was tested |
| without vibration (Mileva et al., 2006). The training | | | | on small groups of people and 1 lady could lift 70Kg 1 |
| studies are not finished yet but this result suggests that | | | | time before training, and after training 3x per week for |
| lowering the exercise intensity (weight lifted) and | | | | 5 weeks with Vibrex she lifted 125Kg 17 times which is |
| adding a vibration stimulus could lead to similar benefits | | | | a remarkable improvement. This study was presented |
| as high intensity resistance training. It is still very early | | | | at the Physiological Society meeting. We also believe |
| days for vibration research and application but the | | | | that there was increased bone formation to match this |
| important principle appears to be reducing the stimulus | | | | strength improvement. |
| quantity and increasing the stimulus quality. For these | | | | Breathing Vibration Training |
| reasons we would always recommend that someone | | | | We have recently released a targeted vibration device |
| interested in using vibration for training, especially at the | | | | for the respiratory system called youbreathe ( which |
| elite level, consults qualified practitioners as part of a | | | | causes the airflow into and out of the lungs to be |
| training programme such as the Human Performance | | | | pulsatile stimulating the stretch reflex of the respiratory |
| Centre at London South Bank University. | | | | muscles. Results look very exciting with 15% |
| How it Works | | | | improvement in performance after just 10 breaths |
| So what is it about vibration training that could | | | | (Sumners et al., 2007). youbreathe is currently being |
| potentially lead to the benefits described above? Well | | | | used by elite cyclists, triathletes, footballers and rugby |
| probably the easiest way to think about vibration | | | | players who all report perceptible benefits for their |
| training is to remember when you have been to the | | | | sports performance. More trials are under way with |
| doctors and the doctor has performed the knee | | | | plans to continue clinical trials with the aim of reducing |
| tendon tap causing your lower leg to jump up. This | | | | symptoms of cardio-respiratory disease such as |
| response is called a stretch reflex. The stretching of | | | | cystic fibrosis, coronary heart disease, asthma and |
| the muscle or tendon is sensed by receptors and | | | | COPD. |
| sends a very fast signal to the spinal cord which | | | | Conclusions |
| responds by causing a very strong muscular | | | | In conclusion, vibration training certainly seems to offer |
| contraction, and if this tendon tap is superimposed on a | | | | the possibility of increasing the exercise return on |
| maximal voluntary contraction, extra force can be | | | | investment, getting more back for a given effort, but it |
| produced. Now imagine doing this knee tap 20-30 | | | | is still too soon to draw conclusions about how to train |
| times a second whilst performing exercise. This could | | | | with vibration and what vibration method to use. We |
| lead to greater levels of muscular activation than | | | | strongly recommend taking advice from qualified |
| voluntary contractions alone. Certainly we have seen | | | | practitioners and including vibration training in a |
| shifts in muscle recruitment patterns towards greater | | | | complete training programme. Certainly the greatest |
| activation of fast powerful muscle fibers than in normal | | | | potential for vibration training is in rehabilitation on clinical |
| non vibrated contractions, leading to the suggestion | | | | populations such as the elderly and osteoporosis. |