Vibration Training for Weight Loss
Manufacturers claim Whole Body Vibration can lead to fat burning and weight loss. How does this work? Is there any evidence of this?
Energy In vs Energy Out
All activation of muscles burn calories - the question really is how much does Vibration Training burn - and will it actually make a difference?Usually this could be measured with the simple method of CO2 emissions, as with cardio sessions (aerobic , “to burn with oxygen”). However, as any health professional will tell you, there is more than one way to burn calories.
Resistance Training
Resistance training (becoming popular in the 1970s) proved beyond a doubt (and yes there where doubters in the medical industry), that changing your BMR (resting metabolic rate) through increased protein mass with anaerobic workouts worked just as well - and in some cases - better than aerobic means.
Even though the results where obvious, no tests to date can measure the calorie burning process of the anaerobic workout.
This of course in no way replaced a cardio workout, as the cardio system is self contained and needs more than just a raised BMR to stay healthy. But it did indicate that running around in circles was not the complete
answer either.
During this same period “body composition and BMR ” was seen as a more accurate replacement by medical science from the older BMI system used to gauge obesity. Times were changing. Short history lesson over.
Vibration Training
All vibration platforms will cause an “involuntary” reflex to occur. Compare this with a “voluntary reflex”. During a voluntary reflex - as in thinking and then moving (e.g. running, weight-lifting, etc.) - only approx 30% of your muscle cells are recruited. You body leaves the rest untouched for any “fight or flight” action (although sprinting may recruit a higher % in short bursts).
During the involuntary rebalancing responses (caused by most platforms) almost 100% of your muscle cells are recruited as the body does in a way think it is being “attacked” (as falling over would cause injury) and will not conserve energy by limiting cell function.
Keep in mind that re-balancing is an exact bio-mechanical response. If someone pushes you - you match the pushers strength exactly to regain balance. Push back too hard and you fall forward; too little and you fall backward.
So how hard you are “pushed” will by design, change how much energy is expended during the movement. These rebalancing responses work up to about 50hz (movements per sec) after that they stop trying.
So there are a few ways to expend energy through contact with a Vibration Training platform.
Some are:
- How fast you are pushed
- How far you are pushed
- How hard you are pushed
The Influence of The Vibration Machine Design
One end of the spectrum would be simple “stimulation” (more akin to light aerobic work done on a lighter mass model) This would stop burning energy the moment the movement stopped. Good for beginners and therapy.
The more advanced response would be true “activation” (an anaerobic response) which would cause micro-tears in the muscles, leading to the healing cycle resistance trainers try hard to induce.
This in turn has a hormonal effect causing your protein mass to increase which naturally raises your BMR. The aim of which is to burn more calories while resting.
As a result your body fat percentage will change. By how much also depends on diet and combining it with a little cardio.
Keep in mind that the above theory is already used in effective training with rebalancing balls in gym training sessions. The above is only a mechanical version.
How Many Calories?
To instigate feedback from this article - I would like to form a discussion around projected calorie burn rates - both short term (on the plate) and long term (at recovery stage).
These are the figures you have to play with from a middle of the range product.
- Approx 40 movements a second at 4mm. (10 times 60 second sets)
- Almost 100% cellular recruitment.
- G-Force rating 4 (becoming 4 times your own mass during the upward thrust of the vibration). The force of the push.
- The person is 80kg.
Discussion
I believe we are the first to broach this subject openly so please feel free to put your two cents worth in. But also keep in the spirit of the conversation and do your best to articulate the reasons behind all pro’s and con’s.
This is a place for information to be traded - not ignorance or insults.
80 Comments
- Di
April 23rd, 2007Green…
Thanks. All excellent advice, much of which I know already. I am writing excercise prescription charts as part of a course I am undertaking and all your advice will be put to good use in that.
I have not used weights post WBV, only before. My partner runs (long distance) several hours after WBV but I prefer to fast walk or run on alternate days to WBV. I’ve tried running before WBV but the resulting tiredness impacts negatively on my ability to train. (note: I use a training level WBV machine which requires concentration to maintain correct body position on the machine)
Weightloss using WBV as activity/aid could become very popular as the machines can be used by almost everybody.
I’m seeing some weightloss myself after three months of using WBV and no other changes to lifestyle. For almost two months my activity level was decreased to allow recovery from injury and I did not gain weight. Now back to regular activities (I rarely sit still!) along with three times weekly WBV for 10 minutes, I am losing weight. Now, I am adding some minor dietary controls, just less food, as what I eat needs no change made. I’m completely against popular diets especially those that reduce carbs and increase proteins. Balance is the key.
There is an excellent eating plan called DASH. It is published by American Heart Foundation (and so is not well known where I live) It’s readily available as a pdf file online. Used as written or as a guide, it works and it includes all food groups, with reduced levels of salt only. Athletes and people who train at endurance level can use the DASH plan with a higher level of salt intake.
I’ll look for the book ,Bob Greene’s ‘Best Life Diet’. It was recommended to me last week also.
- Green
April 23rd, 2007Di… You are doing well with your protocol–Bob Greene’s book would encourage you in the direction you are already going. The DASH plan also fits in well when one is in the stage of changing one’s dietary choices. I agree that after a run or moderate + cardio exercise you may be too tired to go for the WBV, but this may not be a problem soon after weight training.
- Nick Morris
April 23rd, 2007Hi Di,
Get set for a trip over here July/August. We are opening a mammoth Vibration Center. (I presume you are Down Under, so escape Winter and enjoy some Californian Summer sunshine.) Your friends in Chino are always welcome.
1. Alot of the study is pilot work. I will post everything when it becomes published.
2. As with all training formats - a method to maintain is necessary.
3. Everything in life is action/reaction.
a.) It’s the basis of the effect of WBV
b.) In grander philosophy: We are either getting closer to our target or moving further away.4. Training is a sum of this.
a.) I attribute the gains you mention to a myriapod of actions. The resulting reaction is improved performance.
b.) The bottom-line is improved Cellular function in each of the athlete’s.5. Their choice is either further gains, maintanance or regression.
a.) Each of these has a varied level of stimulus.
b.) Each of these stimulus has a pay-off.I look forward to meeting in the near future.
- Di
April 29th, 2007Nick Morris
Hi,
Your invitation to visit sounds great. Just a few days ago I was told that during a long stopover a LAX one can exit the airport and travel by bus to Santa Monica for a day at the beach or shopping center. Very tempting also to visit friends I haven’t seen for 18 months but alas, I have other commitments this year especially over our Winter time so I will sadly decline.Okay, personal results for me after 3 months of mostly 3x weekly WBV Training. Most results remained constant (Body fat mass, bone density). My muscle mass has decreased just a little from 115% (of normal value for age height etc) to 110%.
I was a little disappointed at these results until I looked again at my diet and remembered that I was supplementing with a protein mix over October to early February and stopping that would have had some effect especially as I have done 2 Half Marathons and several other racewalks and run/walks events this year.
The good news is that my weight has reduced 3kg (6.6lbs) and probably closer to 4kg. The testing day I felt unwell (increased fluid). I realise that this result could have been reached by diet alone in some people but weightloss is slow for me and definate (No yo-yo effect). I am very active (hyperactive my family say!) so no increase in activity except WBV can account for this steady weight loss as my weight was stable for a year previously. Also I have attended family functions and eaten a lot!
The other gains I have made of increased body core strength and balance, almost no pain, mood elevation (no more constant low grade pain) and increased muscle strength in legs and arms, much increased vitality to participate in events without tiring…these all make me sound like an advertisement for Sucessful Vibration Training. So be it!
Hi Di,
Vibration Exercise on itself is not particularly helpful for weight loss as the number of calories burned are quite small (see my blog for a discussion - click on my name at the top of the post for a link). There have been several studies confirming this. So your results are not suprising.
In terms of its effects on one’s resting metabolism, again I have reviewed the research in depth and its quiet clear that again the effects are small.
The most effective way to use vibration training for weight loss is to combine it with cardiovascular exercise and a restricted diet. Increased strength from vibration exercise may facilitate the adoption of a more active lifestyle and when combined with Cardio, which is very effective at burning calories, and diet you will be able to maintain a calorie deficit and hence weight loss.Again see my blog for a detailed description of these effects.
Vibe-Digger….
the term Vibration Exercise is a generic marketing term. Not a true research term.Most units to date are not designed to increase your BMR or cause an Anaerobic response. These are the same units that soley rely on g-force acceleration to cause resistance.
The major companies involved in the industry to date have played it safe , put no money into R&D , just made variations on existing units or copied better design features from other companies ( Eg. Vibro-Gym Evolutions new rounded plate and 3mm ampl. )
Note: Straight off the existing ” Bullet ” series.No problem with that except no-one can expect ” Better ” results in any tests without putting time and energy into R&D.
In my opinion the “several studies” you mentioned where always going to exclude consistant weight loss as the designs of the units cause limits to the responses.
- Di
May 2nd, 2007Hi Vibe Digger
I don’t do Vibration Training primarily to lose weight but of course I am happy if it helps. I have no other explanation for the small but definate weightloss I’ve had and am very happy with. I’ve done way less cardio this year than the six months prior although it would be impossible for me to be “more active” in general, daily activity as I am rarely still.
Calorie deficit is a laugh in my home - we eat takeout foods too often (high sugars, high fats, although we do make the better choices) and home cooked foods include high carb cakes and cookies and our standby casserole with barley added.
I guess my experience doesn’t fit your studies. I would never suggest anyone do Vibration Training solely to lose weight. The above article by Lloyd Shaw does not suggest this.
My interest in weightloss increased only after reading that Vibration Training could help and then finding that,in my experience, it has. Small losses over longer time periods works for me. For an obese person weightloss using Vibration Training as a catalyst is faster and I don’t doubt that the increased seratonin levels and “feel good” experience encourages increased activity in many.
I’m involved, daily, with women who could benefit greatly from any help to lose weight, gain strength and improve their vigour for life. Vibration Training definately does this - Convincing them to try it is the hard part!
- Lisa Downey
May 3rd, 2007Vibe-Digger,
I disagree with the above comment, “vibartion exercise on itself is not particually helpful for weiht loss”.
I am a trainer and can speak from y own experience as well as some of my clients. I don’t need to read research and studies to tell me that vibrating training works!!
- I have seen some fantastic weight loss results in my clients when using vibration training alone. It does however require that the indiviual works out on a regular basis for a sustained amount of time (obviously).
I always thought the most effective way to burn calories and enhance weight loss is to increase ones lean muscle mass. This in turn speeds up the BMR therefore increasing calories burnt in less amount of time. Right? Wrong?
Lisa ….
try not to be to hard on the guy. Remember he has only reviewed the results of generic Therapy/Training units.Some of which where probably not even running to spec as my tests have shown on Power-Plate.
- Lisa Downey
May 3rd, 2007Lloyd…
Not being “hard” mate, just honest!
Maybe Vibe-Digger could go and experience Vibration
Training for himself and then document ‘his’ findings. - Lisa Downey
May 3rd, 2007Hi everyoone, I’m purely speaking from my own results and those of my clients. I think it’s a truely wonderful tool and i love seeing. the changes it makes in peoples lives
- Lisa Downey
May 3rd, 2007Vibe-Digger,
Sorry, late night. Just to clarify the above…
Weight loss is possible on a VT machine but only if it has been specifically designed for that purpose.
I work for “Vibra-Train” and we have three different machines that have been desined to induce different responses in the body.
See the web site for these details.
Important to note:
I have a model that is designed to give all the benifits of Vibration Training but no weight loss ( body fat % ).
As some elderly customers can not afford to lose any fat stores.
- Di
May 3rd, 2007“Maybe Vibe-Digger could go and experience Vibration
Training for himself and then document ‘his’ findings.”Good Comment Lisa
Vibe Digger, Have you actually used a good quality Vibration Training Machine?
To clarify - I use a machine that performs exactly to the claims made for it! It’s hard work, not gentle massage. I do not use weights or any other aids on the machine (discussed above with Nick Morris but not suitable for the machines I use). I don’t lose weight easily (hence my results being less than typical); age, lack of consistancy to dietary recommendations, busy life, already very active in sports, excellent muscle mass etc.
I am NOT typical and I was a big skeptic to claims of WBV helping with weightloss. What can I say except that using a decent machine WBV 3x weekly (10mins) is working for me with many benefits which include weightloss.
The owner of the studio I train at has continually warned me against going “all out” for weightloss (big dietary chances etc) when I’ve asked questions, warning me against rapid weight loss! My questions to him were never solely for myself but for friends and those I help in the community and he doesn’t know all my background in healthcare so he, fairly, treated my questions exactly as asked. The same on this forum; questions I have asked have been answered in a very full and helpful manner and I am sure that people reading this forum will be helped.
Note: Two people I have communicated with by emails and referred to this forum are now going to Vibration Training studios. One of these is going purposefully for weightloss/toning. It will be interesting to see her results especially as she does not have access to the brand of machines I train on but is able to use another good quality machine.
- Kelly
September 25th, 2007Lloyd Shaw
I am new to this field and for the last days I ve been following your advice. It seems to me that you re a honest person with integrity.
I live in Greece, Thessaloniki, and I want to start a good work out. I have many problems like Tendonitis, acl reconstruction and much pain in almost all my joints.I am 33 and I want to start exercising. Here in Greece most gyms (every one I know) work with PowerPlate. After reading your articles though, I am not sure if I should choose one of those since as you stated, PowerPlate isn’t what it used to be.
Do you have any suggestions for me?
Thank you very much! If Powerplate is all thats available to you then just limit your exposure to the machine and dont expect to much. The results may be good at first but then decline as your body adjusts, then hopefully you can find a better model.
Do not follow their programs and instead insist on doing the safety program here…
http://www.vibra-train.com/exercises-bullet.html
and follow the instructions here…
http://www.vibra-train.com/exercises-explained.html
Print it off and take it with you.
You must read this folks ……
Health section of the NYTimes.
“Dr. Rubin, director of the Center for Biotechnology at the State University of New York at Stony Brook, is reporting that in mice, a simple treatment that does not involve drugs appears to be directing cells to turn into bone instead of fat”.
He basically says that because the mice in his trials lost fat and gained bone mass and this might mean the fat precusor cells found in marrow was turning into bone ?
Some obesity researchers, though, say there may be other reasons that the mice were less fat.
“It is a very intriguing paper,” said Claude Bouchard, an obesity researcher who is director of the Pennington Center for Biomedical Research at Louisiana State University. But he wondered whether the mice on the platform were simply burning more calories.
“It seems to me,” Dr. Bouchard said, “that putting myself in the body of a mouse, if I was on a platform that was vibrating 90 times a minute, I would try to adhere to the surface and not be thrown off. I would probably tense my legs a little bit. That is energy expenditure.”
Comments people…
Just to note , it has been well known since the 70s that certain cells in bone marrow can maybe become other tissue. But linking this theory with weight loss I believe is a huge leap.
There is so much wrong with that theory in my opinion that I do not know where to start, but how about this for one. What happens when the bone reaches critical mass , you stop losing weight ?
So why would someone put up such a theory ?
Clue…
If an academic is asked how something works they have to either..
(a) Offer up their own original research and theory.
(b) Reference another persons theory ( if they copy someone elses work withhout a reference , goodbye reputation )
Given only these two choices I believe we will see even more theories being thrown around as researchers, trying to pull funding, run out of ideas they can call their own. That does not mean some of them will be wrong , it is just something to be aware the motives may not be science driven.
- Joan
November 23rd, 2007Please tell me which machines are the right ones to buy. Here in South Africa, the market is now flooded with cheaper and cheaper machines, but there is very little info on what the criteria would be for a good machine. Should it be 200W, 300W - what frequencies (Hz) should it feature, 20- of 50speed, etc. Too many products, too little information…
You need to be more specific in your request. Home , Professional , commercial etc..
Have you read all the other articles ?
- Anna
January 14th, 2008I am currently shopping for a vibrating machine, have started off with Power Plate but have been turned off by the negative comments. I am interested in Vibro Gym Professional - Can someone please advise whether this is one of the best machines on the market. And if not which are. It’s a huge price tag and I want the get the best for my money. I have been quoted AUD $14,400.
Please help me make the best decision
The Vibro-Gym would be one of the best “off the shelf” Pro machines on the market.
- Nightwisher
March 20th, 2008With WBV I have lost 6KG (13 pounds) in 2 weeks. Of course I love my machine and am really happy with the results. Even tough on the third week I didn’t seem to loose any weight!
- Di
March 20th, 2008I’m sorry but I cannot let your post go unchallenged.
Something is very wrong in how you are doing WBV or you are adding other extreme exercise to it or starving yourself to lose 6kg in 2 weeks. You cannot lose 6kg of fat in 2 weeks so that means you have lost water and probably broken down muscle.
This is NOT a good result from using WBV and I kindly suggest you get some help from a good instructor or phone Lloyd Shaw at his Vibra-Train studio in New Zealand. To get good results of losing weight and toning/building up muscle you need a (slow) steady weight loss. Unless you were very large to begin with, your weight loss is just too much.
- Nightwisher
March 20th, 2008Di,
I did NOT starve myself, believe me :)! I don’t think I’ve broken down muscles either because I think they are more toned and I am not sure about the water weight thingy, but I think that If it was water weight, I would have gained it back!
I use it as the manual says: for obese people, you can use it 8 times a day. And so I do! And yes I am obese…I weighed 89KG and now I am 82-83KG.
Don’t know … but I had to reply!
Thanks Di..:)
8 times a day !! Who on earth recommended that ?
Yes you will lose weight quickly at that pace but you are putting yourself at risk as well from other overtraining issues , that could stop you from training altogether in the future .
Hello Nightwisher,
I would not query on your weight loss. Effect varies between individuals.
Di is also true that it is too amasing to get rid of 6 kg. of fat in short period just by doing exercises no matter WBV or any other conventional ways; without conjunction of other aggressive methods like extreme control of diet or taking medication.
Your fantastic result is very rare and probably will not happen on the majority of WBV users.
Regarding repetitions of WBV programs. I agree with Lloyd that you are probably doing too much. If you are doing complete WBV, even once everyday is too much by theory. Instead of gaining a result, one’s performance will probably go down-hill.
TC
- Nightwisher
March 21st, 2008Hey! Thanks for the replies. About the ‘too much training’ i am doing what the manual says.
It says that for Common Fitness, you use it 3-4 times a day at high speed and for obese people 4-8 times per day at lower speeds.
Thanks!
- Nightwisher
March 21st, 2008Here is an image of the manual:
http://img504.imageshack.us/img504/1812/maualyq3.jpgYou see?It says 4-8 times a day!
Sorry for the unclear image Hello Nightwisher,
I have seen manuals like this before, some pivotal machine manufactures feel training like this is okay. In the lower speeds with your feet closer to the centre/ pivot you are doing more circulation work than physical training.
I do not recommend training like this either, however, I do know of a couple machines out there that this is the recommendation. Using the “common fitness” settings once every other day should be more than sufficient to give your body a good workout, enough time to recover for the next training session, and get some great results.I think we have a new ” weakest machine in the world ” award to give…..
According to the instruction NightWisher was given. You need to do 56 sessions @ 20 mins each for weight loss.
Thats a fantastic 18hrs of training.
Again I dont know if I should laugh or cry at the lack of education surrounding that figure.
What was the name of the unit ?
- Nightwish
March 22nd, 2008Lloyd,
I don’t have your knowledge about WBV so the best thing I could do was to rely on the manual. Nothing unusual that another person won’t do.
Thanks!
Please take no offense to Lloyd’s comments, no harm was meant to you directly.
We are all constantly surprised to hear about new sales tactics and training protocols that do not agree with the general thought here. The question is an honest one at that, what is the name of the machines that requires the training regimen you stated above?
Your input here is more valuable than you think, there is no way for one of us to try all the machines out there and know everything about everyone of them!
- Nightwisher
March 22nd, 2008No no you got me wrong. Other than that I thank Lloyd for being Honest.
Thanks Yes Nightwisher , people like yourself voluntarily sharing information puts us in a position to educate and warn others , and maybe get companies to review the programs they give out.
You are helping more people than you could imagine.
- Nightwisher
April 1st, 2008Hey I’m back with some questions…please answer me.
What is the best speed that you reccomend from 1 to 20 to loose weight. It’s just that from speed 1-14 you don’t really feel that the muscles are working. I’m just too confused :S:S Please answer. This is the manual if you would like to see the power of the machine…i don’t know.
http://www.erashop.com.mt/files/Large_Massager_manual.pdfThanks
Pivital is not about the speed but more about duration , dont confuse it with Lineal.
Go at a speed which is comforatable to you.
April 23rd, 2007
Hello all,
I read some contribution here suggested to use additional weighs like dumbells or even bar bells while doing WBV.
Yes, it may enhance the training effect but it could also be dangerous especially when using bar bells.
A number of vibration devices come with straps. Llyod commented these straps were useless. Of course, the transmission of vibration energy through straps is less sufficient than direct contact with the platform; however, I personally find the straps quite useful. For those who think of applying additional weight for WBV training, these straps become ideal and safe alternative to weighs.
Once I demonstrated WBV to a personal trainer. He was impressed with the effect. Then he asked if he could apply bar bells to train his clients on vibration device. I asked him to place a wide stance squat on the vibration platform (lineal type), then I put two straps (anchoring to the platform at one end) over his shoulders from behind and asked him to hold the straps in front at chest level. After I started the vibration, I told him to push up as hard as he could as he would push up bar bells. What happened….
Counting 1, 2, 3, 4, 5, he let go the straps, stepped off the platform and started catching his breathes. He said feeling burn on quadriceps and could not hold any longer.
The advantage of using these straps is once you feel exhaustive, you let go the straps, the load is off immediately. If you use additional weighs, you need to find a place to rest the weighs safely before you let go of them.
Perhaps the only two disadvantages of using straps are: 1) you cannot quantify how many additional weight you have applied, you only know you push or pull as hard as you can. 2) Since the straps have to anchor onto the platform, there are limitation of positioning.
TC