Introduction
In traditional strength and power training the load on the muscles is determined by the weight lifted. A specific frequency and amplitude of vibration is chosen and the movement of the plate loads the limbs. The vibrations stimulate a reflex contraction within the muscle which leads to a high level of muscle activation and exertion. The superior muscle-activation that the vibration machine stimulates compared to conventional training, means that less time is required to work muscle groups completely.
The Stretch Reflex
When a muscle fiber is stretched, it con¬tracts by reflex (stretch reflex). By simply standing barefoot on the machine, vibration is generated and sent through your body, which passively stretches your muscles. This causes millions of muscle contractions, which increases muscle tone and size. As muscle density increases, your metabolic rate goes up, as an increase in muscle mass requires more energy.
The movement of the vibration plate simulates the body’s natural ‘stretch reflex’ (Tonic Vibration Reflex). This is similar to the knee jerk reaction that occurs when the knee is tapped by a reflex hammer in a doctor’s office. Without thinking about it, your body responds with a strong involuntary muscle contraction, leading to your leg ‘kicking out’. With Whole Body Vibration technology, these strong muscle contractions can be repeated at a rapid rate.
Acceleration and Amplitude
These two factors will directly influence the "results" the user can expect. Acceleration can be defined as the maximum speed of the platform during the upward motion. Amplitude is the vertical displacement of the platform from the lowest to highest point. The amount of force received by the user is directly related to the mass, or body weight of the user, and the acceleration of the platform in the upward motion. Since the weight of the user is constant, the greater the acceleration of the platform upward, the greater the force applied to the user. The greater the amplitude through which the force is applied, the greater the work done.
Nearly 100% Muscle Recruitment
Due to its involuntary effect on muscle contraction, nearly 100% of the muscle fibers are recruited. Compare this to conventional training where there is only on average 40% muscle recruitment. This benefits the rehabilitation patient looking to add stability and strength to all muscles around their joints, to the athlete looking to maximize strength gains.
Increased Blood Circulation
The gentle rapid contractions of up to 30 times per second allow the muscle to work as a pump in introducing blood to even the smallest blood vessels. This leads to the ability of the body to carry off waste products much faster, leading to increased peripheral circulation.
Faster Workout
By stimulating the body and muscles at high frequencies, users of Whole Body Vibration obtain comparable results of standard exercise in up to 1/6 of the time. Most training programs are only 6 - 11 minutes in duration.
Benefits of Whole Body Vibration
- Improved energy, mood and lower stress levels due to hormonal changes:
- Lower Stress Levels
- Improved Mood
- More Energy
- Wellness
Lymphatic Drainage- Lower toxins
Due to vibrations transmitted to the body using Whole Body Vibration, studies have shown a direct stimulation of the entire Endocrine system. Drainage of the Lymphatic system has shown an overall reduction in toxins in the body resulting in a sense of lightness and pleasure after a workout.
Increased Muscle Tone
As a result of the muscle contractions required in response to the WBV stimulation, muscle strength and tone increases over time. Both inter and intra-muscular coordination is improved. Wearing weight vests, holding dumbbells, etc. can achieve additional strength benefits during the session. The WBV effect on muscles is similar to that of other powered exercise devices, such as treadmills and bicycles.
Stronger Bones
Bone structure responds to exercise according to the Wolffian Law of Function. In particular, growth and maintenance of shaft and trabeculae are controlled by the strains placed on the bones. Current studies have shown that there is a strict proportional relationship between the cross section of bone and the cross section of muscle. . Several studies are showing a positive effect of Whole Body Vibration training on bone growth.
Increased Flexibility
Many research studies have been done on elderly participants who were partially immobile due to muscle tightness, arthritis, joint stiffness or inactivity. Measurable improvements in all the above areas were noted on all who completed the study.
Better Posture
When using the Whole Body Vibration, the body tries to keep the head and body steady and upright. All the muscles that keep the body in this position are forced to react to the oscillatory movements provided by WBV, thus exercising them. The variable speed produces thousands of repetitions per minute, and therefore a very strong training effect. Additional reflex benefits can be achieved by adding voluntary movements such as squatting, rotating the hips, moving the arms, etc. during the WBV session.
Improved Balance
The tilting vibratory stimulation evokes both horizontal and vertical balance reflexes. Studies show that this stimulation form leads to improvement of power, balance, maneuverability, and improved power in muscles that are responsible for stability, such as adductors, abductors and muscles in the pelvis region.
Development of Power
Power is probably the most important, whether for the elderly or an elite athlete. We all should be paying a much greater attention to the development of power in our training or therapy sessions. Power is directly related to the ability of the individual to move their mass in response to their immediate need. For the elderly patient, it is the ability to react and move quickly to avoid a fall. For the elite athlete, it is to reach the finish line first by powering out of the blocks at the start. In either case, we must focus on the development of power. Since one's mass is constant, the focus must be on velocity.
Increased Overall Fitness!