Vibration Plate Training
Vibration plate training is a form of exercise done on a whole body vibration (WBV) machine. The machine sends mild vibratory impulses through a platform on which the user stands, sits or leans to complete regular exercises such as squats or sit-ups. It is believed the machines may help the user to improve bone density, strength and flexibility in less time than a regular workout; however, this has not been scientifically proven.
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History
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WBV technology has its origins in 1970s Russian space research. Scientist Vladimir Nazarov tested vibration on cosmonauts in an effort to increase their bone density and strength, as lack of gravity causes muscles and bone to quickly deteriorate in space.
According to industry website VibrationTrainingDevice.com, the modern history of vibration training platforms originates in Germany in the 1990s with a company called Novotec Medical. In conjunction with scientists at the University of Koln (Cologne), Novotec initially developed a vibration system to help children who were affected by genetic bone disorders.
The technology was discovered to translate well to athletes. Several machine designs have since been patented.
How it Works
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The vibrations are created by a motor underneath the platform. The vibrations flow through the user's feet to reach the whole body, triggering a natural reaction within the muscles, which involuntarily contract and relax 30 to 50 times per second. Due to this stretch-reflex contraction, more muscle fibers are used than in a conscious, voluntary movement. The repetitive action tires out the muscle and as it recovers it strengthens to withstand the increased effort.
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Benefits
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Vibration plate training is associated with a number of benefits, including improved blood circulation, lymphatic drainage, muscle strength and toning. Flexibility and bone density are also believed to be positively affected. Machine manufacturers claim that a 10-minute workout on a vibration platform provides the same benefits as a 45- to 60-minute regular gym session; however, this is yet to be scientifically proved. Some users have reported a reduction in cellulite after using the machines.
Therapeutic Uses
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Health professionals such as physiotherapists and chiropractors increasingly are investing in WBV machines to help their patients. The fact that there are no weights required is especially helpful in cases where an injury is present. WBV has also been reported to help multiple sclerosis sufferers, as the vibrations help to boost blood flow to wasted muscles, according to an article in the Daily Mail. Stroke survivors, those with restless leg syndrome or cerebral palsy, and people who have chronic pain conditions such as fibromyalgia or plantar fasciitis have also reported improvements through the use of WBV.
Research
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Several hundred peer-reviewed research papers have been published on the effects of WBV. In 2008, a study by the U.S. National Strength and Conditioning Association reviewed existing research on the effects of WBV as they relate to those using the machines for strength training. The paper, entitled "Vibration Performance and Athletic Performance," authored by Jeffrey M. McBride, PhD, concluded: "WBV may be a viable alternative for increasing athletic performance when used as a warm-up procedure (and that) data indicates that WBV training may provide a viable alternative to standard types of strength training." McBride added that using WBV, if you already had an existing strength program, did not appear to be any more beneficial.
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