Whole Body Vibration (WBV) Training--What is it? What can it do for me?

For most people, the term "vibration training" brings to mind fitness infomercials promising instant,
effortless definition and weight loss. Most of us are familiar with the "Contour Ab Belt" and more recently, "Shake Weight." What sets the Power Plate apart from fad fitness products?

One word--Science. Whole Body Vibration training works off Newton's Law of Motion:
Force = Mass x Acceleration. Most forms of exercise add Mass (weight) to increase force.
The Power Plate's vibrational amplitude adds Acceleration, making the body feel as if it is working under an increased gravitational load. Increased gravity stimulates bone and muscle growth. What this means is that you can get the same benefits as resistance training without compromising joints with extra weight.

From there, some exciting side effects were discovered. While contracting a muscle on the Power Plate, the three-dimensional movement talks to the neuromuscular system, sending a "contract" signal 30-50 times per second. More motor units in the muscle group are stimulated, exercising a huge number of muscle fibers simultaneously. The reverse is true if you are stretching a muscle-- the neuromuscular system is encouraged to "relaxrelaxrelax" 30 times per second making it unlikely your muscles will resist the stretch.

Upcountry Fitness members find that stretching on the Power Plate feels good. The movement of the plate fires mechanoreceptors (movement sensors),
which override signals from nocioceptors (pain sensors). You can get into a deeper stretch with less pain. The Power Plate also helps with injury rehabilitation and has been shown to decrease pain in women with fibromyalgia.

Researchers all over the world are fascinated with the Power Plate's effect on proprioception, hormone production, and, perhaps most importantly, motivation to exercise. If you are an older man, postmenopausal woman, recovering from injury, or looking to enhance sport performance, studies show that the Power Plate can provide an effective workout in less time with less perceived effort.

For women at risk of osteoporosis, WBV training is a must. The Journal of Bone and Mineral Research published a study in 2003 on postmenopausal women showing increased bone density in the hip after six months of Power Plate training. Women who participated in a comparable resistance training program over the same time period showed no changes in hip bone density.
In a study on men aged 60-80, Belgian researchers noted that, compared with conventional resistance training, vibration training sessions 'were experienced as pleasant and both socially and physically rewarding." Many participants wanted to continue to work out with the Power Plate after the study was completed.

Start your own WBV case study with a free 30-minute session with one of our Power Plate Certified Personal Trainers. We have classes every weekday, or
you can become certified to use the Power Plate on your own whenever you come to the gym.

Sources:

Vibration FAQ. Power Plate North America 2001-2011. Retrieved June 2011.
http://www.powerplate.com/us/experience-it/faq

Bogaerts,A., C. Delecluse, A. Claessens, W. Coudyzer, S. Boonen and S. Verschueren.
Impact of Whole-Body Vibration Training Versus Fitness Training on Muscle Strength and
Muscle Mass in Older Men: A 1-Year Randomized Controlled Trial. Journal of Gerontology:
Medical Sciences. Vol. 62A, No. 6, pp: 630–635, 2007.

Verschueren, S., M. Roelants, C. Delecluse, S. Swinnen, D. Vanderschueren, and S. Boonen.
Effect of 6-Month Whole Body Vibration Training on Hip Density, Muscle Strength, and Postural
Control in Postmenopausal Women: A Randomized Controlled Pilot Study. Journal of Bone and
Mineral Research. Vol. 19(3), pp: 352-359. 2004.

Alentorn-Geli, E., J. Padilla, G. Moras, C.L. Haro, and J. Fernandez-Sola.
Six weeks of whole-body vibration exercise improves pain and fatigue in women with fibromyalgia.
The Journal of Alternative and Complementary Medicine. Vol. 14(8), pp: 975-981, 2008.

"The Power Plate is incredible. I started using it for basic exercise since I'm at a desk so much. But along with toning and circulation, I'm finding it very helpful for several minor problems, plus a surprise improvement on a long term adrenal fatigue issue. I always feel refreshed and positive after a session. There is much more to explore and understand about it, and I look forward to continued improvement in both my health and fitness by using this technology."
Ken Kimura

“At last, we've found the fountain of youth. The Power Plate has not only ungraded my health, strengthened my core, and aligned my body; it has been the
perfect physical therapy for injured knees. I ride the "vibes" every chance I get.”
Darri Heller, age 79

”I am a cancer patient. I have undergone chemotherapy, radiation and surgery. And after every phase of my treatment I have been able to quickly regain my
strength thanks to the Power Plate machines at Upcountry Fitness. I look forward to using them again as soon as my sixth (and final) round of chemotherapy ends in a couple of weeks.”
Mike Martin

“I feel my overall health and fitness has been enhanced with its use as well, and I find myself looking forward to my workouts. It’s fun.”
Sarah, age 58

“Oh yea, I'm a power plate fan. I think they are the perfect machine for senior citizens. My Number 1 favorite benefit is that it is shaking loose my arthritis in
my hip. Literally, I have had no arthritis pain since I started using the plate 3X a week. So that goes for general improvement in circulation with fewer nights
of restless legs, and fewer reminders of the injuries of my youth. I am also getting stronger, as my hours in the garden have painlessly increased since starting my power plate regime.”
Sue Wilson

“My personal experience is its great for recovery and training. After a good training session, I spend about 15min./20 min. on the PP and I feel instantly more relaxed. My muscles feel free and almost ready for another training session.... I use it also to warm up before training sessions and to do balance exercises, abs, lift weights etc.etc.”
Pio Marasco

“I love the power plate. With increasing bone density it's important to me because I have osteopenia. Also after a 30 minute workout I feel like I've had the best massage.”
Mary Grandy, age 63

"A great workout in half the time is a healthy environment with terrific instructors."
Jim Lynch

As an athlete, the Power Plate is key in keeping your muscles knot free and ready to perform.
Matt Meola, Pro Surfer

The Power Plate has helped with every aspect of my career right now, from speeding recovery on injuries to pushing my training to an explosive level. Every workout I do starts and ends with time on the power plate. 
Ian Walsh, Pro Surfer

I like using the Power Plate because the vibration frequency helps in all aspects of my daily workout, especially faster recovery time. Rolling, stretching, and all exercises done on it have helped with my strength and flexibility immensely, I recommend everyone uses it!
Paige Alms, Pro Surfer

The Power Plates are awesome, it has truly changed and greatly improved my workouts. I feel a difference not only in my sports but feel it just walking around on a daily basis.
Jesse Richman, Pro Kitesurfer