WBV is a platform that vibrates while the user stands, sits, lifts weights, does yoga or any kind of exercise on it. WBV training has been shown to increase muscular strength, explosive power and anabolic hormone level when performed for as little as 4 minutes, three times a week. It requires relatively little exertion compared with traditional forms of exercise, yet studies comparing this training method to traditional strength training have found similar gains in strength and in some cases more gains in explosive power. Since WBV is low impact, it may be a particularly good choice for older or obese people who have trouble doing traditional weight bearing exercises.
WBV’s benefits include an increase in muscle flexibility, strength, bone density, balance and blood flow. Research shows many positive effects in pain management and the treatment and prevention of osteoporosis and other ailments. For postmenopausal women the use of vibration is a far better alternative in our opinion than the dangerous osteoporosis drugs now on the market.
In a 24 week study (Verschueren et al, 2004) hip bone density showed a significant increase in postmenopausal women who used WBV three times a week. In a 12 month study (Rubin et al, 2004) WBV training effectively prevented bone loss in the spine and femur.
The current theory is WBV stimulates the body’s natural stretch reflex. The stretch reflex is controlled by stretch receptors called muscle spindles. These are usually activated when a muscle is under static stretch causing a reflex contraction of the muscle. With WBV, this reflex action is continually stimulated, so a muscle continues to contract and relax until the vibration stops. Studies show that activation of one muscle spindle will cause a reflex contraction and relaxation in the adjacent muscles. WBV stimulates fast-twitch motor units, which are usually stimulated during high-intensity movements. Studies suggest that WBV training is just as effective as resistance training in developing gains in muscular strength and power. In fact, some findings suggest the WBV training may be more effective since WBV stimulates those hard-to-get fast-twitch motor units.
Vibration has been proven to be beneficial to athletes but it can be beneficial for basic activities of daily living. WBV has been demonstrated to significant gains in muscle performance in sedentary and elderly people. Your entire body musculature, as well as your internal organs and glands, are affected positively by WBV stimulation. Even the brain experiences physiological changes. Studies have shown better and more efficient rehabilitation of injuries or surgery than traditional methods of therapy. It’s very good therapy if you have conditions such as arthritis, fibromyalgia or multiple sclerous, which would normally limit your fitness program.
One study performed by the University of Liege in Belgium (4 one minute sessions, 3 times a day), after 6 weeks the participants experienced: 143% improvement in physical function, 77% improvement in balance, 60% improvement in vitality, 57% improvement in walking, 41% reduction in pain and 23% improvement in general health. Imagine, just 12 minutes a week!
WBV has been reported to produce immediate effects on anabolic hormone levels. Researchers noted a significant increase in blood circulation of testosterone and growth hormone following 10 one-minute sessions of WBV training (26Hz) in healthy men.
Some of the benefits of WBV training: Increased muscle strength, enhanced bone and muscle building, increased flexibility, increased circulation, pain reduction, increased hormone secretion, increased serotonin, increased lymphatic drainage, cellulite reduction and decreased cortisol levels.
WBV is a fast, effective addition or alternative to resistance training for both sedentary and athletic people. The low impact nature of the exercise and the relatively low exertion required make WBV a good exercise for obese and elderly people. Additionally, it can be a good cross-training option.
