Research on the Benefits of Vibration Training
An increasing body of research exists on the benefits of vibration training for both athletes and the recreational fitness trainer.
The former has looked at the effects of this training method on increasing power, strength and flexibility, while the latter has examined whether Whole Body Vibration training can be as effective as resistance and even CV (cardiovascular) training methods for improving body composition.
A team of Italian researchers considered the benefits of vibration training on various measures in female competitive athletes.
Whole Body Vibration requires the athlete to stand on the Whole Body Vibration plate for designated time spans and/or perform reps of designated exercises, with or without added resistance.
The athletes were split between a vibration group (13 athletes) who trained three times a week for eight weeks and a control group (11 athletes). At the end of this period, they were tested on: countermovement jump, leg extension strength, horizontal leg press, and flexibility (sit and reach test). The researchers discovered that the Whole Body Vibration group displayed a significant improvement in leg extension strength, countermovement jump performance and flexibility.
Both the vibration group and the resistance group trained three times a week.
The former performed unloaded static and dynamic knee extension exercises on a Whole Body Vibration platform, while the latter trained their quadriceps (knee extensors) by performing dynamic leg press and leg extension exercises, increasing from low (20 repetitions maximum – RM)) to high (8RM) resistance. The control group did not participate in any training.
Tests were performed before training commenced, at 12 weeks and at the end of the study.
Leg extension strength was measured isometrically and dynamically, as was speed of movement of knee extension using an external resistance equivalent to 1%, 20%, 40%, and 60% of isometric maximum. Countermovement jump performance was determined using a contact mat, which measured jump height and force generation.
The results showed that isometric and dynamic knee extensor strength increased significantly in the Whole Body Vibration group and the resistance group after 24 weeks of training.
The speed of movement of knee extension significantly increased at low resistance (1% or 20% of isometric maximum) in the Whole Body Vibration group only.
These findings led the researchers to conclude that Whole Body Vibration training is a suitable training method and is as efficient (if not more so) as conventional resistance training;
especially when improving knee extension strength and speed of movement and countermovement jump performance in older women. Crucially they also argued that it was the vibration and not the performance of unloaded exercises on the Whole Body Vibration machine that resulted in enhanced physical performance.
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This is a great machine if you are just beginning your journey into Whole Body Vibration Therapy and are looking to improve your health
This machine is a wise choice if you are looking for a lifestyle change and are ready to dramatically change your health for the better
This machine is perfect if you are trying to recover from a serious injury, health condition, or an athlete trying to achieve maximum results.
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