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What is "whole body vibration", and how can it benefit health clubs
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Whole Body Vibration Platforms stimulate the
body’s natural response to vibration.
The vibration of the platforms creates instability in
the human body, and with each vibration the body
is forced to perform reflexive muscle actions,
multiple times per second.
The net result is that all exercise on a vibration
platform has more muscle activation resulting in
improved results in less time for all strength, power,
and flexibility training.
There are also a whole host of powerful
physiological enhancements including increased
circulation and lymphatic flow; increased strength
and power; increased stability and balance;
increased range of motion; improved recovery and
relaxation.
What is Whole Body Vibration Training?
Direction of the vibration:displacement up and down, forward
and backward, side to side
Vertical Vibration
In alignment with gravity
and gravity receptor
Multi – dimensional
Multi – dimensional function
Characteristics of vibration
Values smaller than 1 = microgravity (i.e. 0 g in space)
1 g = 9.81 m/s² (normal earth gravity)
Values greater than 1 = macro-gravity (i.e. roller coaster→ max. 6 g!)
Classification of acceleration forces (g-forces)
Amplitude (mm) Frequency (Hz) Gravity Force (g) Acceleration (m/s²)
Low 30 1.83 18.00 m/s2
35 2.32 22.80 m/s2
40 2.76 27.10 m/s2
50 3.48 34.10 m/s2
High 30 3.17 31.10 m/s2
35 3.99 39.10 m/s2
40 5.11 50.09 m/s2
50 6.36 62.40 m/s2
Acceleration measured by the University of Leuven (Belgium)
Gravity… nature’s resistance
Relationship between mass and acceleration on force factor
F = m x a
F = m x a
F = m x a
Body mass + load mass = decreased acceleration
Body mass + Power Plate = increased acceleration
Body mass + load mass + Power-Plate = increased mass &
acceleration
Formula of Force
Traditional resistance training:
F (z/vertical) = [70kg + 58kg extra weight] x 9.81 m/s2 (1 g) = 1255 Newton
Normal:
F (z/vertical) = 70kg (bodyweight) x 9.81 m/s2 (1 g) = 686 Newton
Power Plate (Acceleration) training (30 Hz Low):
F (z/vertical) = 70kg (bodyweight) x 18.3 m/s2 (1.8 g) = 1260 Newton
Formula of Force
Receptor
Neuromuscular
spindle
Spinal cord
Effector
Muscle-contraction
Afferent side
sensory
Efferent side
motorNeuromuscular spindle = measures change in length and rate of change in length
Classical reflex arc
reflex = unconscious and
fast
Basics of neuroanatomy and neurophysiology
Muscle is stretched
Neuromuscular spindle is stimulated
Information gets to the spinal cord
Motor neuron fires quick impulses
Muscle contraction of the stretched muscle
Reflex muscle contraction Knee Jerk Reflex
Basics of neuroanatomy and neurophysiology
Fast Twitch & Slow Twitch
Stability, Strength & Power
Pre-tensed muscles + Vibration
Improvement of inter-muscular coordination
Improvement of intra-muscular coordination
Recruitment, synchronization and rate coding
Pre-tension affects transmissibility
Tonic Vibration Reflex
Tonic Vibration Reflex
GTO detects change in tension and rate
change in tension
Autogenic Inhibition
(GTO creates inhibition within same
muscle being stimulated)
Reciprocal Inhibition
(GTO creates inhibition within
functional opposing muscle)
Polysynaptic pathway
(Enabling functional improvements in
ROM and Force production)
Golgi Tendon Organ: The Tension Receptor
Positive adaption in strength
Dominance of the muscle spindle activity
Vibrations initiated by high
muscle pre-tension
Positive adaption in flexibility
Dominance of the GTO activity
Vibrations initiated by low
muscle pre-tension
Strength vs. Flexibility
STRETCH (Warm-up) – primes neuromuscular system as well as increasing circulation,
temperature, AND increasing dynamic flexibility in less than 5 minutes!
BALANCE (Coordination) – ultimate in stability and balance training and results in greatly
increased recruitment of muscles.
CORE (Pillar) – more muscle activation means improved results in less time!
STRENGTH (Power) - through increased muscle activation all exercises are more productive on
a vibration platform!
MASSAGE (Recovery & Regeneration) – massage and myofascial release is easy to do, and
FEELS GREAT while greatly improving recovery!
Areas of Conditioning
Vibrations stimulates the muscle-pump-effect and
causes an increase in blood-flow with an improvement
of transport capacity for:
Oxygen / carbon dioxide
Vitality components (micro nutrients)
Energy components (macro nutrients)
Derivates and wastes (i.e. acids)
Influence on blood flow
Tensile and compressive loading on the bones as a reaction of muscle activity
Velocity of deformation
Re-vascularization of intra-osseous matrix
Hormones
Po
we
r Pla
te
effe
cts
The following factors determine bone density:
Influence on bone density
Release of:
Human growth hormone (muscle
building)
Serotonin (neuro-transmitter)
Testosterone (muscle building)
Reduction of:
Cortisol (long-time-stress marker)
Influence on hormones
Study compared four groups: control group with no lifestyle changes; diet only
group; diet and traditional exercise group (3 X 60 minute sessions per week); and diet
and Whole Body Vibration group (3 X 30 minutes per week).
After 6 months the whole body vibration group had lost almost 30% of their Visceral
Adipose Tissue (Abdominal fat) which is the type of fat most strongly linked to
cardiovascular disease and metabolic syndrome!
After 6 months the diet with traditional exercise group lost about half as much fat as
the vibration group, and the diet only group lost even less!
After stopping all diet and exercise interventions for 6 months and re-
assessing all groups the diet and diet and traditional exercise groups gained
back all or even more fat than they had to begin with BUT the vibration group
actually lost a little bit more fat!
Effect of Long-Term Whole Body Vibration Training on
Visceral Adipose Tissue: A Preliminary Report
Health Club Benefits:
Generate new programming revenue – provide individual or group training option for members.
Easy to combine with other modalities such as TRX or Gravity EFI.
Program & product variety provides member retention.
Can be used by any member or potential member from senior de-conditioned person to high end athlete.
Health Benefits:
Increases bone mineral density
Increases muscle strength and endurance
Increases circulation
Recovery and regeneration of damaged tissue
Whole Body Vibration Advantages